F3 Knoxville

Shamrock – Valley of Despair

THE SCENE: 55F perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Motivators: starting at 7

On your back Side Straddle hop x25 

Twinkle Toes  (IC) 4 CT x 10

Cherry Pickers: 5

THA-THANG:

Line up at one end of parking lot. 

Round 1: Bear Crawl to the 1st line and do 1 merkin, BC to next line 2 merkins, BC to next line 3 merkins all the way to 10

Round 2: Pregnant Crab walk with stone on stomach to the 1st line and do 20 American Hammers single count, using your rock. Repeat at each line all the way to line 10 for a total of 200 reps. 

Mosey to the valley of despair. 

Battle buddy up

Partner A: Dealer’s choice – merkins or big boys ( switch between the 2 when you burn out ) 

Partner B runs to the bottom, 10 squat jumps, run up the other side, 10 monkey humpers, back down for 10 more jump squats, Bernie back up to partner. Switch. 

3 rounds of this for 10-15 minutes. 

Mosey to CMU pile

Stopped along the way to do 7 burpees, then 6, 5 , 4, 3, 2, 1.  28 total. 

25 Curls

50 Bench press

Repeat for 3 rounds. Total of 75 curls and 150 bench press. 

Mosey back to AO flag

Stopped along the way to do 7 burpees, then 6, 5 , 4, 3, 2, 1.  28 total.

MARY:
4 minutes of abs and merkins
COUNT-OFF & NAME-O-RAMA

14 – Anchorman, Betty, Brick, Cheatsheet, Curveball, Dumpster Dive, Interpol, Jenner, Kick-Flip, Mermaid, Osteen, Slappy, Trolley, Vanna

CIRCLE OF TRUST/BOM:

Compliment. A polite expression of praise or admiration.

 I have never been great at giving or receiving compliments. F3 has given me a lot of practice the past couple of years. There are countless high impact men that show up here and other AOs who are excellent leaders. They see the good in you and me and point it out. 

“Way to kick some ass today, you really pushed it”

“Great Q man” 

“Man that was a killer pace on that run you did yesterday” We are all saying that about Osteen right now and want to know what his secret is. 

“Mermaid, thank you for leading this AO in such a positive and fun atmosphere while at the same time pushing us hard to get better physically, spiritually and as a brotherhood.” 

“Trolley!!!! Thank you for teaching us how to push ourselves way out of our comfort zone”

“Betty, thank you for always having a positive attitude.”

“Jenner, thank you for educating us with real life stories about veterans and walking us through some of their heroic actions” 

“Baby Boomer, thank you for injecting humor in this group and for your creative Qs that are full of painful challenges.” 

“CheatSheet, thank you for my sore upper body and for all the words of encouragement that you preach to us”

“Curveball, thank you for making this awesome location possible for us”

“Kick-Flip, thank you for writing the book on leadership. Your laser focused drive to constantly ask more men to join F3 is impressive”

I could go on and will keep trying to do a better job of handing out compliments. 

I want to challenge us to keep that up. It makes a huge difference, so thank you guys for what you bring to the table / parking lot. 

Also, let’s take the compliments and spread them out beyond F3 to our families, friends and strangers. 

MOLESKIN:

Trolley’s job, my buddy Jordan, my nephew Ian

ANNOUNCEMENTS:

Shamrock – Faith in His story

THE SCENE: 59F light rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Tie Fighters x10 both directions

Side Straddle hop (IC) 4 CT x 20

Cherry Pickers 5

THA-THANG:

Mosey to Block Pile 

Rifle carry to the covered walkway 

Snow Angels x25 OYO

7’s: 1 Burpee – bear crawl toe taps forward – 6 Diamond Merkins -bear crawl toe taps back keep going until you hit 6 burpees & 1 Diamond Merkin 

10 – 4 count Twinkle Toes 

10 seesaw lunges right leg

10 – 4 count Twinkle Toes

10 seesaw lunges left leg

20 CMU Squats 

—————

Run a lap

50 Bench Press

25 Curls

Run a lap 5% increase

55 Bench Press

30 Curls

Run a lap 10% increase

60 Bench Press

35 Curls

Run a lap 15% increase

65 Bench Press

40 Curls

MARY:
Early Mary – Flutter Kicks with CMU & American Hammers

Return CMUs

Mosey / bear crawl back to AO.

COUNT-OFF & NAME-O-RAMA

14 including 1 FNG in-and-out
Slappy, Trolley, Betty, Honeydew, Mermaid, Waxjob, Hydro, Wanderer, Interpol, Cheatsheet, Baby Boomer, Jenner, in-and-out, Anchorman,
CIRCLE OF TRUST/BOM:

Hebrews 11:1 Now faith is confidence in what we hope for and assurance about what we do not see. This is what the ancients were commended for.

It goes on to talk about the ancients: Noah, Abraham, Moses and so on. What they went through in life and how God challenged them with tough situations. 

13 All these people were still living by faith when they died. They did not receive the things promised; they only saw them and welcomed them from a distance, admitting that they were foreigners and strangers on earth.

So they trusted that God had everything in control and they were just a small part of His story. 

I mentor a small group of high school guys and last week we asked each other “Do you truly believe that God loves you?”  

I asked them what about when things are going wrong in your life. 

One of my guys said that when he goes through a hard time in his life he just simply has to give it up to God and practice faith. I was humbled by his statement, because I had to admit to him that my go-to reaction to hard times is to try to figure it out and fix it on my own. I end up wasting a lot of time until God smacks me in the head and reminds me that He is there. 

 

Shamrock – When God speaks, listen!

THE SCENE: 30F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

5 Burpees

Tie Fighters x10 both directions

Side Straddle hop (IC) 4 CT x 10

Cherry Pickers 5

5 Burpees

Snow Angels x25 OYO

5 Burpees

THA-THANG:

Mosey to Block Pile 

5 Burpees

Twist with CMU and walk

Rifle carry 

Repeat 

Go to the brick circle 

5 Burpees

20 Dips

10 Step ups

5 Derkins

X 3 rounds

5 Burpees

Mosey with Blocks towards pile

Stop at chalked area

5 Burpees

50 Bench Press

25 Block Squats

Run a full lap around rear parking lot

5 Burpees

50 Curls

25 Rainbows

Run a full lap around rear parking lot

Repeat both sets as many times as you can. I believe most people did 2 full rounds of each variation. 

Return CMUs

Gas Pumps

Mosey back to AO.

MARY:

Flutter Kicks

Monkey Humpers

Freddie Mercury 

COUNT-OFF & NAME-O-RAMA
Osteen, Patsy, Clickbait, Hurl, Jenner, Crawl Space, Baby Boomer, Betty, Mermaid, Curveball, Waxjob, Dumpster Dive, Cheatsheet, Anchorman
CIRCLE OF TRUST/BOM:

When God speaks, listen.  I am often discouraged when I go so long without hearing or feeling like God is trying to speak to me or teach me something. 

I went for a run this weekend by myself and listened to the last 10 chapters of Job. Not the most feel good pump you up thing to listen to while you run, but I am behind on my daily readings so I needed to catch up. It was actually very powerful and revealing to me. I loved hearing God’s reaction to Job at the end. God really laid it all out for him and Job just sat there, probably trembling, and listened. 

After I finished Job I had a thought pop into my head. I need to spend more intentional devotional time with my kids. I prayed that God would give me more opportunities to spend time in the Word with my kids. 

10 Minutes after I got back home Saturday morning my 8 year old daughter woke up and came downstairs. We sat and talked a few minutes and then she ran upstairs to get her daily devotional book. She read it then asked me to look up a few verses that were mentioned at the bottom and we discussed what they meant. Then she wanted to try to find a Christian cartoon on Right Now Media to watch. One of the 1st things that popped up was an episode about Job. She didn’t know anything about Job and wanted to watch it. It led to more discussion during and after the show. 

So within 1 hour of my Saturday morning; God laid something on my heart, I prayed about it and He answered it. It’s like God was making Himself known to me in a tangible way. So I’ll end where I started by saying, when God speaks, listen. 

MOLESKIN:
Pray for: Cheat Sheet’s family, Mermaid’s friend Joe with a broken leg. Jenner’s med school acceptance and paperwork issues.

Shamrock – Commitment

THE SCENE: 41F perfect F3 weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle hop (IC) 4 CT x 25

Monkey Humpers (IC) 4 CT x 10

On your back Side Straddle hop x25 OYO

Merkins 10 – 4ct 

THA-THANG:

Mosey to Racquet Club lot

There are 12 parking space lines

Line 1 – 25 Merkins

Line 2 – 25 Big Boys

Line 3 – 25 Squats

Start over at line 4. 

We will end up at 100 reps per exercise. 

Mosey to Weigels Hill  stopping to bear crawl for 30 seconds. Once at the top we mosey back to racquet club. 

Another round of the basics. 

Line 1 – 25 Merkins

Line 2 – 25 Big Boys

Line 3 – 25 Squats

Start over at line 4. 

We will end up at 100 reps per exercise.

Total of 200 reps for all exercises 

Mosey back to AO.

MARY:
We did 90 seconds of burn without rest ( flutters, scissors, box cutters, repeat )
COUNT-OFF & NAME-O-RAMA
Trolley, Flower Pot, Betty, Mermaid, Clickbait, Hurl, Baby Boomer, Music City, Dumpster Dive, Osteen, Jenner, Anchorman,
CIRCLE OF TRUST/BOM:

Commitment has been on my mind this week. With the cold weather and even some rain you guys showed up ready to encourage and be there for each other. 

We are very lucky to have such a committed group of high impact men. 

“There’s a difference between interest and commitment. When you’re interested in doing something, you do it only when it’s convenient. When you’re committed to something, you accept no excuses; only results.” Kenneth Blanchard

“Commitment in the face of conflict produces character.” Anonymous

 Motivation is what gets you started. Commitment is what keeps you going.” Jim Rohn

6 For I am already being poured out like a drink offering, and the time for my departure is near. 7 I have fought the good fight, I have finished the race, I have kept the faith. II Timothy 4:6

MOLESKIN:
Trolley’s wife, Curveball’s wife, Brendan friend of several with cancer, Jenner’s meeting, Hurl & Clickbait adoption / foster care.
ANNOUNCEMENTS:

Shamrock – Prayer Run

THE SCENE: 34F at Shamrock
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle hop (IC) 4 CT x 25

Monkey Humpers (IC) 4 CT x 10

On your back Side Straddle hop x25 OYO

Freddy Mercury – (IC) 4 CT x 10

THA-THANG:

Line up at one end of parking lot. 

Round 1: Bear Crawl to each line and do 2 Peter Parkers for 20 total

Round 2: Crab walk with 3-5lbs rock on stomach to each line do 20 American Hammers single count, utilizing rock as your hammer. 

Mosey – stop for Irkins, Dips and squats on sidewalk

Mosey to the CMU pile and circle up: 

If you finish early you choose an Ab exercise that everyone does while we wait for the six. 

#1: 25 Bench Press, 25, Curls, 25 rows

Pray for our leaders ( in office, pastors, bosses ) while we run a lap

#2: 50 Bench Press, 50, Curls, 50 rows

Pray for someone who is on your heart ( wife, girlfriend, family member or friend ) while we run a lap

#3: 75 Bench Press, 75, Curls, 75 rows

Pray for you ( have an honest time of reflection with God about yourselves ) while we Mosey back to the AO

Lunge to each line and do 5 squats for 50 total

COUNT-OFF & NAME-O-RAMA
13 HIMS including 1 FNG “Nanner”

Anchorman, Baby Boomer, Betty, Curveball, Finger Food, Flower Pot, Hurl, Jenner, Mermaid, Nadia, Pringle, Waxjob, Nanner

CIRCLE OF TRUST/BOM:

Prayer. I felt called to exercise my communication with God today. I’m great at praying with my family at the dinner table and with my kids at night before bed. During the day I tend to put God on mute and I always kick myself for not praying more. 

1 Thessalonians 5:16-18NET

16 Always rejoice, 17 constantly pray, 18 in everything give thanks. For this is God’s will for you in Christ Jesus.

MOLESKIN:
Betty’s wife – newborn recovery.  Baby Boomer’s kid with broken leg.