F3 Knoxville

Tag: Wanderer

Bringing Habits HOME – Year 2

THE SCENE: 41 and windy
F3 WELCOME & DISCLAIMER: Administered

WARM-O-RAMA:

  • SSH x20 (IC)
  • Cherry Pickers x5 (IC)
  • Little Baby Arm Circles (IC) x10, both forward and reverse
  • Dive Bombers x5 (IC)
  • Squats x10 (IC)
  • 30 seconds on your own

THA-THANG:

Mosey to the quad.

Ghostman Baseball -Split into two teams. First team runs to first, completes the exercise, returns home while the other team does the Home exercise. Switch when running team returns. Second round: Run to 1st, do the exercise, run to second, do the exercise, return home. Continue the pattern until you reach home. You do not need to run back from home.

  • First Base
    • 15 Merkins
    • Big Boys at Home
  • Second Base
    • 30 Smurf Jacks
    • American Hammers at Home
  • Third Base
    • 5 Burpees
    • Flutter Kicks at Home
  • Home Plate
    • 30 Squats
    • Plank at Home

Mosey towards the duck pond and stop for 50 Boosters (Toe Merkins) on the curb

  • Welsh Dragons up the hill near the duck pond parking lot (bear crawl forward x4, 1 merkin, tap each shoulder, plank jack – repeat and increment merkin, shoulder tap, plank jack each time until you get to 10 or your arms fall off!)

Mosey to parking lot west of the flag.

  • Seven of Diamonds (7, 14, 21, 28 of each exercise) at the four light poles
    • Split back into same two teams from baseball.
    • One team will do exercises clockwise and other will be counter-clockwise. First team to complete all exercises wins.
    • Round 1 – Squats
    • Round 2 – LBCs
    • Round 3 – SSHs (single-count)

MARY:
PAX choice for a few rounds to finish out
COUNT-OFF & NAME-O-RAMA
12 total – 6 Bootcampers and 6 RUSHers
CIRCLE OF TRUST/BOM:

It’s been right at one year since I led my first F3 Q. Over that time, several things have changed in my life. I’m now a father of 3. I’ve changed jobs. Despite the changes in my personal and home life, F3 has been a constant steady source of encouragement, wisdom and physical strengthening.

I’ve participated in a convergence at JUCO, a CSAUP at The Asylum, Brolympics, and a memorial Q for Cardinal. Every one of these events was a ton of fun, but there’s something deeper just below the surface if you take a minute to pause, look for, and appreciate it.

Each of you here has that thing within you and I know it because you are here this morning. You set an alarm, you got up and drove here when most people are still in bed. You were intentional.

Intentionality is one of the things F3 has given me over the last year. I’m by no means perfect but I’m better than I was before.

My challenge to you this morning is to pick one part of your life and be more intentional in pouring into it the rest of the week. It could be your marriage, a friendship, your children or maybe even a hobby for yourself. Whatever it is, be intentional because that’s how change is made and that’s how we get better.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:

3/18 – Painting for Cardinal’s widow
4/14 – Escape From Haw Ridge (pre-order a shirt by 3/10 if you want one)

 

RunNGun…

THE SCENE: 44 degrees with a full moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Tempo squats
Cherry Pickers
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
10 Hairy Rockettes
10 Windmills in cadence
5 burpees on your own
THA-THANG:
Single File Mosey with the HIM in the back sprinting to the front

  • BBS
  • Side 2 side lunge with a shuffle from one line to the next facing the tree line
  • 20 Flutter kicks
  • Side 2 side lunge with a shuffle from one line to the next facing the school
  • 20 BBS with claps

    Single File Mosey with the HIM in the back snaking to the front to the coupon pile

  • 30 curls
  • Run stairs
  • 5 pull ups/10 LBCs Rinse and repeat
  • 20 Curls
  • Rifle carry to the Stadium
  • Bear Crawl to the top with CMU
  • Rifle carry to the coupon pile and put your coupon up

Single File Mosey with the HIM in the front falling off for 2 burpees

  • 20 Crunchy Frogs
    Single File Mosey with the HIM in the front falling off for 2 burpees

    • 20 Rainbow Drops

Sprint fron Crosswalk to crosswalk.

Single File Mosey with the HIM in the front falling off for 2 burpees

    • 20 Pendilum Crunches
    • 20 dips
    • Bear Crawl across the street and crawl bear back
    • 20 dips
  • Columbine drills:
  • side shuffels x2, high skips (no smiles), and walking lunges

MARY:
No Time…
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Message:
The warrior ethos (AKA Jedi Training) consist of 13 pillars: commitment, honor, respect, prepared, faithful, fighter, hungry, humble, lover, teachable, firestarter, truthful, and generous.
Each one is tied to a Bible verse.

Lover: the 9th pillar
The verse for this pillar is Mark 12:30-31

“And you must love the Lord your God with all your heart, all your soul, all your mind, and all your strength.’”
“The second is equally important: ‘Love your neighbor as yourself.’ No other commandment is greater than these.””
Mark 12: 30-31

Be a lover of Christ. LEAD WITH LOVE ❤️

I spoke about losing my cool with someone who honked at me during my run yesterday. I was super embarassed after the fact. I was not a High Impact Man… I was a clown and felt like it.

It’s not about how hard we fall, it’s about how we pick ourselves back up. I’m thankful we have a forgiving God. I hope the gentleman that honked at me, knows I was out of character, and that I actually love him (even though my actions did not show it).

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Painting for Cardinal’s widow 3/18 in Karns

Need a JUCO representative for Hardship Hill Obstacles

 

Gloomin’ the Cube

THE SCENE: 55 degrees with heavy fog.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
Hairy Rockettes
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Tempo squats

THA-THANG:
Mosey to Tomorrow Poke stopping for Soul Claps and 5 burpees.

Circuit using the runner as a timer or setting 1 min timer if there was no runner.

  • Run stairs
  • Sledge hammer swings
  • BBS w/ 10 lb med ball
  • Mountain Climbers
  • Dips
  • Ladder drills
  • Jump rope
  • Flutter kicks
  • Merkins
  • KB swings w 35 lb

MARY:
20 CMU curls
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
The warrior ethos (AKA Jedi Training) consist of 13 pillars: commitment, honor, respect, prepared, faithful, fighter, hungry, humble, lover, teachable, firestarter, truthful, and generous.
Each one is tied to a Bible verse.

Humble: the 8th pillar
The verse for this pillar is Proverbs 18:12

“Haughtiness goes before destruction; humility precedes honor.”
Proverbs 18:12

Being humble doesn’t mean to think less of yourself, but to think of yourself less
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Take Stock and Block

THE SCENE:

Clear, 58 Degrees, Perfect

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
1. SSH (x20) 2. Willie Mays Hayes (x10) 3. Morrocan Nightclubs (x10) 4. BACF (x10) 5. BACB (x10), 6. Shoulder Taps (x20) 7. Tempo Squats – (x10),

THA-THANG:

Tennis Ball Mosey (hat tip to KickFlip) – Run and Pass duos with drops to do 2 Burpees, around Career Path Way to CMU pile. Partner up and Grab CMU or coupon.

Dora Style with one partner beginning the exercise and the other taking the short loop in the back right corner lot. After 100 collective reps, move on to the next exercise.

1. OHP

2. Curls

3. Tricep Press

4. Heavy Squats

5. Bench Press

6. Upright Rows

7. Skull Crushers

Mosey back to COT with 2 stops for Mary (Freddie Mercuries & Flutter Kicks)

COUNT-OFF & NAME-O-RAMA

18 HIMS (1 2.0 – Stiff Arm) including 10 RUSH

CIRCLE OF TRUST/BOM:

I get a weekly email from a site called Parent Cue. It’s a online resource for parents, with tools and tips on helping you raise your kids, whatever their age. Anyway, I rarely look at the emails, usually deleting them, but this week I took a closer look.

The short article was titled 3 Steps for Better Relationships (Even When You’re Busy). Again, I started to delete it and then I thought…Relationships! That’s the single most important thing in our lives…
They are why we exist.
They shape everything about who we are.
They give us joy, and heartache.
They are a source of our happiness, and our pain.
They drive us to succeed and sometimes to fail.
Our memories are filled by them.
They give us purpose.
They give us meaning.
We have access to our Creator because we have a relationship with his son, Jesus.

So I looked at the 3 steps and the first was to make a list of your key relationships. Your spouse, your girlfriend, your parents, your kids, your in-laws, your close friends, and Yourself! I don’t think I’ve ever done that, but I think it’s a great idea!

Number 2 was that we are to assess our relationships…Overall and then Individually… Things like…
How do we connect in our relationships?
What keeps me from being fully present with family and friends?

How well do we truly know each other?
What energizes or drains me about this relationship?
Am I the real me around this person?

Just inventory your close relationships and what they mean to you.

#3 was to Make a New Commitment for your relationships. Like putting into action things you can do to build and restore some key relationships.

The Bible has so many things to say about our relationships. You can start with Jesus. He was asked about the greatest commandment in the Law and he said to love the Lord your God with all your heart, soul, and mind. Then he said love your neighbor as yourself.

Think about our group here and we know that Proverbs 27:17 says “Iron sharpens iron and one man sharpens another”. In Hebrews 10 says “let us consider how to stir up one another to love and good works, not neglecting to meet together, but encouraging one another.” That’s what we do!

If you’re married it says in Ephesians 5:28 that husbands should love their wives as their own bodies and that He who loves his wife loves himself.

Think about those challenging relationships! The joke insert here would be “the in-laws”! Ephesians 4 says “Let no corrupting talk come out of your mouths, but only such as is good for building up…that it may give grace to those who hear”.

1 Peter 4:8 “Above all, maintain constant love for one another, since love covers a multitude of sins.”

Relationships are important! We have God given instructions to bring life and be a reflection of his light to those closest to us.
That won’t be easy, but that’s the point of the article…
Make a list of your key relationships, assess those relationships, and put into action a plan to build and/or restore these key relationships.

Obeying the signs

THE SCENE: 50 degrees and nice.

WARM-O-RAMA:

High Knees
Butt Kicks
SSH
Tempo Merkins
Tempo Squats
Willie Mays

THA-THANG:

Mosey to Road around JUCO (mostly Career Path Wy); stopping at every stop sign and doing the following each loop
10 Burpees
20 Dry Docks
30 American Hammers
40 Merkins
50 Squats
We got in 3 laps
Mosey Back to the AO

MARY:
Imperial Walkers

CIRCLE OF TRUST/BOM:

Phil 2:13 for it is God who works in you to will and to act in order to fulfill his good purpose
While our faith requires action, remember that it is God who is working inside of each of us to fulfill his good purpose, no matter what may be going on in your life