F3 Knoxville

Tag: Wanderer

Full body work

AO: juco
Q: Erector
PAX: Guardrail, Lt. Dan, Trash Panda (JUCO), Wanderer, Erector, Ghost Flag (F3Knoxville)
FNGs: None
COUNT: 6
WARMUP:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 10 tempo squats, 5 cherry pickers
THE THANG:
Mosey to the courtyard and stop at the brick benches. Do the following exercises and run a lap after each one: 20 squats, 20 lunges total, 20 box jumps, and 20 iron Mike’s.
Mosey to the coupon pile. Perform the following exercises and run up the stairs for 5 pull-ups after each one: 20 merkins, 20 OHPs, 20 curls, and 20 tricep extensions.
Mosey to the large parking lot east of campus. Do the following exercises, one at each corner on the way around: 20 burpees, 20 mountain climbers IC, 20 2-ct imperial squalkers, and 20 SSH IC.
MARY:
PAX choice: imperial walkers, flutter kicks, side crunches protractor.
ANNOUNCEMENTS:
Sign up for Escape from Haw Ridge and Hardship Hill.
COT: Butterknife brought us a word last week on forgiveness and I wanted to build on that some today as well. The model prayer that Jesus gives is very familiar to many. Do we ever just glaze over something that we read and not grasp the details? YHC is guilty for sure! I want to call a particular detail to your attention in this prayer.
‭‭Matthew 6:7 NASB1995‬‬
[7] “And when you are praying, do not use meaningless repetition as the Gentiles do, for they suppose that they will be heard for their many words.
[9] “Pray, then, in this way: ‘Our Father who is in heaven, Hallowed be Your name. [10] Your kingdom come. Your will be done, On earth as it is in heaven. [11] Give us this day our daily bread. [12] And forgive us our debts, as we also have forgiven our debtors. [13] And do not lead us into temptation, but deliver us from evil. [For Yours is the kingdom and the power and the glory forever. Amen.’] [14] For if you forgive others for their transgressions, your heavenly Father will also forgive you. [15] But if you do not forgive others, then your Father will not forgive your transgressions.”
In verse 12, Jesus tells us to pray to God to “…forgive us our debts, as we also have forgiven our debtors.” What are our debts and who are our debtors? Jesus provides the answer in verses 14 and 15. They are our transgressions and those who sin against us, respectively. There is also a tiny little qualifying word in there too: if. Jesus is telling us that if we withhold forgiveness from others, God will do the same thing to us.

Shag Carpet Crawl

AO: shamrock
Q: Stitch
PAX: KickFlip, Curveball, Commission, Anchorman, Base Salary, Survivor, Guardrail, Wanderer, LeBling, Baby Boomer, The Situation, Swifty, Free Fall (Justin Whitaker), Honeydew, Mermaid, Eliza, Dumpster Dive (Brad Burnette), Stiff Arm (Devin Ware), Fab Five (Mark Tichon)
FNGs: None
COUNT: 20
WARMUP:
SSH
Tie Fighters
Tempo Squats
Imperial Walkers
Mountain Climbers

THE THANG:
Mosey w football to the Coupon pile
25 Merkins
25 OHP
25 Curls
25 Tricep Dips

Football mosey to football field

>From the endzone corner we will Lunge Walk to the Goal post and do 5 Burpees. Mosey to the far end (middle of the field) and then Bear Crawl to the next endzone corner. Will then do 5 Burpees, 25 Squats. Mosey back to the 1st corner endzone and then Lunge Walk to the next corner. 5 Burpees, 25 Squats, 20 Shoulder Taps, etc. Mosey, repeat…

After each lunge/crawl we add a set:
(5) Burpees,
(25) Squats,
(20) Shoulder Taps,
(15) SSH,
(10) Flutter Kicks – 4 ct.
(5) more Burpees to end.

Run the stairs on the last lap.

MARY:
Circle up for Mary (PAX callout):
Jane Fondas
Freddy Mercuries
Supermans
Hello Dolly

ANNOUNCEMENTS:

Sign up for Haw Ridge (April 5)

COT:
50 Years!! – 1974 Fun Facts:

-Richard Nixon was president but resigned because of the Watergate scandal, and Gerald Ford became the 38th president.
-Hank Aaron broke Babe Ruth’s HR record with #715.
– Speed limit was set to 55 MPH to help save on gas, which averaged $.53 per gallon.
– The average home price was $35,000 and rent was $150.
– Blazing Saddles was the top grossing movie, by Mel Brooks and Happy Days was new to TV.
– The Rubik’s Cube was introduced.
– You likely heard the phrase “Tastes great, Less filling!” – Miller Lite
– UPC barcodes were created and first used at supermarkets in Ohio.

If you were here at my last Q, about 3 weeks ago, you’ll remember that I talked about truth and the importance of grounding your life in objective, not subjective truth. Truth tells us something about the nature of reality, whether we believe that or not. Jesus was an example of truth, “I am the way, the truth, and the life”. Truth guides us in our faith. Not blind faith, but good reasons to know what to put our faith in.

It was a little more than 10 years ago that I began to reengage my faith. My Christian faith. I had been wandering away from God for some time. I was struggling as a young father, was in a difficult marriage, and in a challenging retail career. I needed some answers. I needed some direction. I needed some real brothers. And, I needed truth to be at the center of it all. I needed God.

So, I returned to church and I got plugged into a men’s group. It wasn’t just a “How was the game?” group, or “What kind of car do you drive?” group. It was real. It was connecting. It was hard. It made men open up and be vulnerable. It was life. It was true! It really saved me at a dark time in my life. Those men and that community.

Fast forward to 2021. My Christian faith had strengthened. My community life was also much stronger. But I was still a Sad Clown, in a few ways. My physical condition was not so great. I needed growth and strengthening in that area, as well. I had a close friend at church. Many of you know him as Guardrail and I’m thankful he’s here today. He was the one that first told me about F3. He told me about the nicknames, the 5:30 meetings (which I thought was crazy), and the community and leading that was taking place at F3. Often, when we were together, he would casually throw out a “you should come by F3 in the morning. Check it out”. It took awhile, but I finally showed up one morning. It just happened to be Booster’s 50th Birthday Respect Q. Guys showed up on a chilly April morning wearing button up shirts and ties to workout in the gloom. It was fun, and a bit festive… until we started the workout. And then I nearly died! KickFlip was there and he remembers how I struggled just to make it to from station to station of our 4 corner workout.

That brings me to today. I’m 50!

Have I finally figured out life? Nope.

Is life still hard and with struggles? Yep.

Do I still struggle with things I feel like I shouldn’t still struggle with? Yes, but fewer.

Do I have God back in my life? Yes!

Is goodness and truth present in my life? Yes!

Am I more physically fit and stronger today? Yes! In the best shape of my life and about 20 lbs lighter than I was when I showed up.

Do I have more than 10 men that I can call on when I am in those struggles and need someone to lean on? Yes! (By the way, there are very few men in our world who can say that).

Is my life more meaningful and richer today than it was when I was 40? Absolutely, 100%, without a doubt!
God, Truth, and F3 (Fitness, Fellowship, & Faith), are all a part of my life today and I wouldn’t trade it for anything.

If you know someone that needs F3, give them a friendly nudge. We all know what this group means to us and what it can do for someone else. Thank you, ALL! I love you!

Radical Forgiveness = Unlimited Love ❤️

AO: juco
Q: Butterknife
PAX: Love Shaq, Wanderer, Guardrail, Parkour, Data, Windex, Trash Panda (JUCO), Booster, Dart Gun, Fetch, Erector, Lt. Dan, Mailbox, Butterknife
FNGs: None
COUNT: 14
WARMUP: ssh, windmills, arm circles both ways, navy seal burpees, cherry pickers

THE THANG:
Mosey to JUCOmanjaro
– This was originally done on a football field we improvised using cones and parking spaces.
EXERCISES AT FIRST LINE AND EVERY HASHMARK. ONCE YOU COMPLETE THE 1ST EXERCISE RUN DOWN BACK TO STARTING LINE, REPEAT THE FIRST EXERCISE MOVE UP NEXT HASHMARK AND DO THE NEXT EXERCISE, RUN DOWN BACK TO STARTING LINE REPEAT THE 1ST 2 AND MOVE TO THE 3RD.  AND SO ON.
1 MOVEMENT EVERY HASHMARK, STARTING AT THE STARTING LINE. 1 GET UP.  5 NAVY SEALS , 10 V-UPS, 15 IRON MIKES, 20 MERKINS, 25 BIG BOY SIT UPS, 30 MT. CLIMBERS, 35 AMERICAN HAMMERS, 40 SIDE STRADDLE HOPS, BEAR CRAWL 10 YARDS, 50 SQUATS
– Called an audible around the mountain climbers to regroup and climb the hill together.
– Mosey back to the flag stopping for dips and curls.

MARY:

ANNOUNCEMENTS:

COT:
”Get rid of all bitterness, rage, anger, harsh words, and slander, as well as all types of evil behavior. Instead, be kind to each other, tenderhearted, forgiving one another, just as God through Christ has forgiven you.“
‭‭Ephesians‬ ‭4‬:‭31‬-‭32‬ ‭NLT‬‬

Unforgiveness is a tomb that we bury ourselves in.

If you harbor unforgiveness in your heart, you have limited love.

Oh yeah, have you forgiven yourself? Regret is an anchor ⚓️ you can let go of.

Radical forgiveness gives you resurrection power! What did Jesus say from the cross, “Father forgive them…”

Surround yourself with men that will call you forward. Men that will hold you accountable.

Thank you :pray:

Be a light

AO: juco
Q: Trash Panda (JUCO)
PAX: Guardrail, Love Shaq, Commission, Waffles, Fetch, Wanderer, Dart Gun, Trash Panda (JUCO), Butterknife
FNGs: None
COUNT: 9

WARMUP:
– SSH x 20
– Windmill x 10
– TN rocking horse x 10
– Cherry pickers x 6
– 30 sec on own
THE THANG:
Mosey to open square with short wall, do rep and then run lap
– step ups x 16
– dips x 15
– Heels to heaven x 15

Mosey to coupon pile and partner up

Below x 46 with partner, one goes up steps and 4 pull-ups or 6 push ups
CMU OHP
CMU Squats
CMU Rows
BBS
CMU curls
Lunges
Derkins
LBCs
CMU Triceps
CMU Thrusters
Blockees

Mosey to flag

MARY:
Dealer choice around circle
ANNOUNCEMENTS:
COT:
Dwight Eisenhower-34th president from 1953-1961. The article I read talked about how the 1950s were a time of extraordinary religious revival: Church membership rose from 49 percent of Americans in 1940 to 69 percent in 1960. As a reference that number has dropped to 46% in 2022. And President Dwight D. Eisenhower—along with Billy Graham—played an important part in encouraging this spiritual devotion. In fact, Eisenhower played a very personal role in popularizing religious faith in America.
 
On February 1, 1953, just 10 days after his inauguration, Eisenhower was baptized and remains the only president ever to have been baptized while in office, and his work to link faith and American identity has influenced political debate in the country for half a century since.
 
Though the baptism ceremony itself was private, Eisenhower made every effort to place faith at the center of national life during his years in office. He began his inaugural address with a short prayer that he had written himself. His Cabinet meetings began with a moment of silent prayer. He initiated the National Prayer Breakfast, and welcomed Rev. Billy Graham into the White House as a spiritual adviser. He heartily approved when, in 1954, Congress inserted “under God” into the Pledge of Allegiance and later made “In God We Trust” the official motto of the United States, even placing these words on the paper currency. He also introduced the Nation’s first regular stamp bearing a religious significance with the inscription “In God We Trust”.
 
Why so much religiosity? Eisenhower believed religious faith was the single most important distinction between American freedom and Communist oppression.
 
One quote of his from the article was “America’s problems might be easier to solve, if every American would dwell more upon the simple virtues: integrity, courage, self-confidence, and an unshakeable belief in his Bible.” 
 
While we don’t have the nationwide influence of Eisenhower, we can and should have those same virtues and influence those around us. I felt Matthew 5: 14-16 are applicable verses. “You are the light of the world. A city situated on a hill cannot be hidden. No one lights a lamp and puts it under a basket, but rather on a lampstand, and it gives light for all who are in the house. In the same way, let your light shine before others, so that they may see your good works and give glory to your Father in heaven.”

Lucky 🍀 7’s

AO: juco
Q: Butterknife
PAX: Guardrail, Dart Gun, Wanderer, Love Shaq, Butterknife, Windex, Fetch
FNGs: None
COUNT: 7
WARMUP:
Side straddle hop in cadence 20
Cherry Pickers
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence & the below Lucky 7

THE THANG:
Mosey to the big lot

Drills:
High Knees
High heels
Karaoke
Side to side skip
Sprints
Low shuffle
Skip
Walking lunges

Mosey to the Lucky 🍀 7’s around campus
-Crab stance opposite arm reaches for opposite foot
-Side plank to Merkin to opposite side plank
-Lay on your back shoulders raised raise opposite leg and arm to touch alternating sides
-Squat with side lunges to both sides
-Shoulder taps with a merkin
-step up with rotation
-Side plank on elbow take top elbow to top knee

Managed to sneak in 7 pull-ups

Then sprinkled in some core work as we did the drills above in reverse order.

Jail break to the flag.

MARY:
ANNOUNCEMENTS:
Convergence
EHR

COT:

”Therefore, since we are surrounded by such a huge crowd of witnesses to the life of faith, let us strip off every weight that slows us down, especially the sin that so easily trips us up. And let us run with endurance the race God has set before us.“
‭‭Hebrews‬ ‭12‬:‭1‬

We’re 7 years into this at JUCO and I’m so thankful. Me myself just a little 4. There are somedays when I feel like we’re falling off. Just because I remember how big the crowds were before the Shamrock ☘️ starfish with 20-30 guys out here. But that’s the mission to plant and grow. Shamrock is killing it and a lot of days we are too. The HV community is growing exponentially. That means there are several sad clowns 🤡 that need this. Please continue to invite your friends, coworkers, church members, neighbors, and family to join us. Thank you for stepping up and filling the calendar. You don’t understand what a blessing as the AOQ, this is. Thanks Mailbox 📪 for lining this up! Thank you Gentlemen for constantly pushing me to be the best man I can be.