F3 Knoxville

Tag: Wanderer

Pick Your Pain

THE SCENE: Cold but not that cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
After being late to my own Q due to loosing my phone while setting up the workout and being frustrated with myself we got started.  Thanks Judge for getting us going on time……reach for the sky, let it hang, hillbilly squats, 5 count plank with Merkins x 12, high knees and burpees, BBS

THA-THANG:

Mosey to my truck to grab my gloves, which I also forgot in my frustration of being late….Then mosey up to guardrail behind Maple Street shopping center.

20 – Dips / Decline shoulder taps __Lap around the shopping center

20 – Derkins / Up / Downs ____Lap

20 – Rock OH claps /  Rock Seal claps___Lap

Mosey to JUCOmanjaro

Pick your Pain – Further you run – less reps.   Everyone got to choose their distance each exercise.  If you choose to stop at first cone (10 reps x exercise multiplier), second cone (8 reps x exercise multiplier), third cone (6 reps x exercise multiplier), fourth cone (4 reps x exercise multiplier), fifth cone (2 reps x exercise multiplier), or just keep running to the top if you hate the exercise.

Round the Clock Merkins x 1

Burpees – x2

BBS x3

SSH x 4

Mosey back towards the AO for some Dan Taylor – 1:4 Squats / Lunges adding 1:4 at each light pole.   Worked our way up the hill to 5 squats and 20 Lunges and then came back down to 1:4

MARY:
Had time for a little Mary – Hello Dolly, Pickle Pounders, maybe something else.

COUNT-OFF & NAME-O-RAMA
15 HIMS including 2 for Rush

CIRCLE OF TRUST/BOM:

As those that have been around and heard me share over the past year there is normally a common theme where I share where God has used many people in my life to share the same message over and over again until my stubbornness is overcome and I am willingness to stop and listen.   Felt like that happened again this week.   Through the JUCO-Challenge where each day several brothers have been sharing scripture or inspirational messages Kick-Flip the other day shared this quote from Charles Dickens “Reflect upon your present blessings—of which every man has many—not on your past misfortunes, of which all men have some.”

Probably less than 24 hours later, I watched my wife struggle in pain after having surgery and hear her whisper more or less the same thing.   She said it’s days like these that I realize how much I take for granted just a normal day.   We remember the blessings on the special days, but what about the normal days.    Do we still see the abundance of blessings in the normal days.     A normal day where the sun rises and you wake up warm and dry in a cozy bed, a normal day where there is an abundance of options for what to eat or what to wear, a normal day where you have a job to do and a car to get you there.   A normal day where we are surrounded by friends and family.    I am guilty way too often of taking for granted the normal days.  All across the globe and even in our local Hardin Valley community for many of our neighbors their normal day doesn’t look any like what I described.    Judge has challenged us to step up our game in serving those around us where normal is different.    Let’s rise to the challenge men.   We are called to be different, looks different, act different, love different, serve different.   Remember what Jesus told his disciples in Mark 10:45   “For even the Son of Man came not to be served but to serve, and to give his life as a ransom for many.””

ANNOUNCEMENTS:
Still collecting coats – let’s finish strong – reach out to a few friends, coworkers, neighbors, etc and see what you can gather up for those in need.

positive habits and sophomore hill

The Scene

36 and chilly

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

Bear Crawl (F/S/B/S)

Tempo Squat

T Merkins

SSH w/ Silent Count after 5 to 20 (If everyone stops at the same time no burpee penalty)

Imperial Walkers

Mountain Climbers

Skater Hops

Tha-Thang

Mosey to CMU Pile and grab 2 coupons per person and head to Sophomore Hill

All pax start in the first corner, Granny Shot Drag CMU up Sophomore Hill to the first corner then jog back down to the start and perform the first exercise, run back to CMU and Rifle Carry Across to the next corner stopping every 5 steps for a blockee, then jog back to the start (whichever way you want) and perform the second exercise, run back to your CMU and duck walk with the block down the hill to the next corner, jog back perform next exercise and go find your coupon again, Bernie with block to the next corner and perform the next exercise. Then repeat the sequence until all the exercises are complete.

10 DB Thrusters

20 T-Merkins 

30 SSH w/ block

40 Split Squats (20 E/S)

50 Skater Hops

60 Mt Climbers (2 Count)

70 Shoulder Taps (2 Count)

80 Freddy Mercury’s 

We got through the mountain climbers/shoulder taps when recover was called. Return coupons to the coupon pile.

Hold plank until everyone has returned the coupons. We sprinkled in some shoulder taps while waiting. . 

Freestyle mosey (sprinkling in some karaoke and Bernie’s) toward AO stopped half way for some fist bump merkins. 

Freestyle mosey stopping again for some stinky Freddie Mercurys.  

Continue the mosey then Butter Knife called jailbreak back to the shovel flag. 

Mary

Just enough time for some LBC’s and pickle pounders

COUNT-OFF & NAME-O-RAMA

14 HIM’s

COT/BOM

Q1.1 talks about the commitment to accelerate your Fitness, Fellowship, and Faith.

Every day we face countless decisions that will either take use down the right path or lead us another way.  We are either accelerating or we are decelerating when making these decisions there is no neutral. The accelerating decisions do not get any easier to make they just become engrained within us. (i.e. getting up and out to an F3 workout)

A HIM needs to develop guardrails in his life to allow for continued acceleration. Guardrails are the routines in our life that allow us to take more action with less thought. We need to develop these positive habits in our life that eventually will automatically happen without any thought. 

The faster the HIM wants to accelerate the stronger these guardrails have to be. The stronger the guardrails are the more momentum we gain in our Fitness, Fellowship and Faith. 

What positive habits/routines do you already possess and what are 2-3 positive habits/routines you can begin to form to re-enforce your guardrails to allow you to accelerate faster as a HIM?

Proverbs 25:28 “Like a city whose walls are broken through is a man who lacks self-control.”

MOLESKIN:

 

ANNOUNCEMENTS:

 

Sprints, Merkins, and Squats

THE SCENE: Crisp and Cool
F3 WELCOME & DISCLAIMER
Fitness, Fellowship, and Faith not Fitness, Faith, and Fellowship
WARM-O-RAMA:
10 Burpees for my mistake…
Side straddle hop in cadence 20
10 merkins In cadence
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Moroccan nightclub 20
10 Windmills in cadence
5 burpees on your own
Side straddle hop in cadence

THA-THANG:

  • Sprint 10 merkins
    Sprint 10 squats
    Rinse & repeat
    Walking lunges to the starting point
    Plank Jacks
  • Sprint 10 merkins
    Sprint 10 squats
    Rinse & repeat
    Walking lunges with rotation to the starting point
    Flutter kicks in cadence
  • Mosey the parking lot

  • Sprint 10 merkins
    Sprint 10 squats
    Rinse & repeat
    Walking lunges with rotation to the starting point
    Freddy Mercuries kicks in cadence
  • Mosey Parking lot
  • 20 Curls w/ CMU while partner holds plank x 2
  • 20 Tris w/ CMU while partner holds plank x 2
  • Bear crawl
  • SSH
  • Shoulder Taps

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
12 HIMS
CIRCLE OF TRUST/BOM:
1 Thessalonians 5:16-18
Rejoice always, pray continually, give thanks in all circumstances; for this is God’s will for you in Christ Jesus.
MOLESKIN:
Thanksgiving is coming up soon. What are you grateful for? I encourage you to practice an attitude of gratitude. Count your blessings, not your short comings. This will help you realize how truly blessed you are.
Thank you for putting in the work and continuing to challenge me and each other!
ANNOUNCEMENTS:
BRING YOUR COATS TO THE AO!! ANY AND ALL COATS.

IPC Memories

THE SCENE: JUCO, low 40s and foggy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Reach

Cherry pickers IC 5

Harry rockets IC 10

Squat jacks IC 15

THA-THANG:

1st:

Mosey to Jucant

Alternate 10x merkins and 3 burpees  at each pole on the way up and alternate 15 squats and monkey humpers on the way down

Throw in some flutter kicks and planks at the top as we wait for the six.  Freddie mercury and pickle pointers to round it off at the bottom.

2nd:

With CMUs:

Dora style Murder Bunnies 1 min on/off

Other partner does rifle carry

Alpo lifts x 30

Heel taps over CMUs x50

3rd:

Jump squats with hold at the bottom counting down from 6

MARY:

Side abs IC x 10

Hello dolly IC x 20

Pickle pounders IC x6

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:

Selfishness

It’s easy to go through your day to day activities and only think about the things you need to do or that make you happy.  When was the last time you offered to help someone or made some sort of random act that benefitted only someone else?

One of the foundational aspects of being a man is demonstrating unselfish activities for others or within your family to your wife and kids.

We’ve all probably heard the verses (Luke chapter 10 for example) about loving your neighbor as yourself, but do you ever act on that?

Don’t forget to help others or do something that may seem small that might specifically set someone’s day off on a positive trajectory

Not only are you helping others by the actions that you’ll take, but as an example…you may change the way they start the day by having a simple cup of coffee ready for them when they wake up…but you’re also setting an example for you kids or someone else that may watch you go about of other way to be unselfish.

I challenge everyone to think of something…maybe we should start small and say pick out one thing that is selfish that you do and work on that. Focus on changing that in the next….week,month,year depending on how big of an aspect you decide on

 

Do nothing out of selfish ambition or vain conceit. Rather, in humility value others above yourselves.

MOLESKIN:
ANNOUNCEMENTS:
Coat donation.  Bring any mens, women’s, and kids jacket to the AO for collection.  These will be donated to the less fortunate and homeless organizations.  The winning AO will get to pick the community service project.

Wednesday 11/18 at 5:30 we need about 5 volunteers.  Contact Judge Judy for more info.

Why are you here? Hammie or HIM day?

THE SCENE: Upper 40’s and clear
F3 WELCOME & DISCLAIMER: Yep
WARM-O-RAMA:
Cherry Pickers, Hairy Rockettes, Tempo Merkins, Tempo Squats

THA-THANG:
Mosey to the big parking lot and line up at the first light pole:

Perform 20 squats, 20 merkins, and 20 BBS then lunge to the next parking line. Once at the line, sprint to the far light pole and Bernie back. Repeat till you make it to the light pole.

Mosey to the CMU pile and grab a coupon.

At the base of stadium hill, line up along the curb facing the hill. Perform the following sequence:

  • 10 CMU OHP
  • 10 CMU Squats
  • 10 CMU Thrusters
  • 10 CMU Swings
  • Bear crawl to the top of Stadium Hill and mosey back.

We completed 3-4 rounds of the above sequence.

Mosey back to the big parking lot. Line up along the long curb.

Performed 11’s with Bobby Hurley’s on one end and Diamond Merkins on the other.

Called time before we finished.

MARY:
None

COUNT-OFF & NAME-O-RAMA
11 Men that I pray are striving to be HIMs! Glad to see Footsie back out again.
CIRCLE OF TRUST/BOM:

Why are you here?

I started asking myself that question about 3 months after joining F3. My initial reason for coming out to F3 to prove to myself that I was fit enough to keep up. (Spoiler Alert: I wasn’t!) My hurt ego kept me coming those first 3 months as I pushed to get faster and stronger. I was no doubt here for the wrong reason.

Today, my reason for coming to F3 is different, I’m here because it makes me a better man, a better father, a better husband, and even a better Christian. The workout is an added bonus to the BOM & COT that offer the true reward for rolling out of bed at an unreasonable time. F3’s purpose is to “invigorate male community leadership.” F3 is also a “Faith” based group. If you read up on that aspect per F3 nation it does not define “Faith” as Christianity or even religion, but as a belief in something bigger than oneself. However, I’m blessed that here at JUCO each member of the PAX has shared their own belief that Jesus Christ is our Lord and Savior. This has allowed for an even greater impact from the PAX on my life as they each share Biblical messages that push us to be better Christians and strive to be HIMs.

A note on High Impact Men (HIMs). We use this term frequently when referring to our PAX in F3, but let’s take a moment to reflect on what this term means. A High Impact Man can be defined by immeasurable qualities, integrity, honesty, loyalty, servitude, leadership, humbleness, meekness, etc.  In my mind, the true HIM need only be defined by one single word, Godly. Any man that can be defined as such will inherently be a High Impact Man. I’m urging each member of the JUCO PAX to strive for Godliness in all that you do.

1 Timothy 4:8

“For bodily exercise profiteth little: but godliness is profitable unto all things, having promise of the life that now is, and of that which is to come.”

 

MOLESKIN:
Judge Judy took over as the F3 Knoxville N’antan on Saturday. I shared some of his message and challenge with the JUCO PAX and encouraged them to pray for Judge as he takes on this burden.

ANNOUNCEMENTS:
Workout at the Boys and Girls Club this Wednesday.