F3 Knoxville

Chacet

Chaco & Rocket Co-Q

THE SCENE: a good day to feel some pain…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side straddle hops (IC) 4ct
  • Squats (IC) 4ct
  • Hand release merkins
  • Cherry pickers
  • Some other fun stuff…

THA-THANG:

Rocket on the Q

Mosey in 2 lines to the back of campus r of people(3 stops before maintenance building)

  • Indian line formation
    • Station 1, burpee (10 – OYO)
    • Station 2, big boys (20 – OYO)
    • Station 3, merkins (20 – IC)

At the maintenance building

  • 11s at the stairs (squat jumps – Carolina dry docks)

Chaco

Concentration game. Break into two groups, each group picks two cards. If they match to one exercise and sprint to end of parking lot and back to repeat. If cards don’t match, do both exercises.

MARY:

Rocket

10 V-ups 4ct then sprint

10 baby crunches (4ct) then sprint

10 box cutters (4ct) then sprint

10 Flutter kick (4ct) then sprint

COUNT-OFF & NAME-O-RAMA

5K, Bagger, Booster, Cable Boy, Chaco, Doubtfire, Dreamer, Erector, Judge Judy, Kenjo, Rocket, Snaggletooth, Spotter, Sweeper,

CIRCLE OF TRUST/BOM:

don’t stress about parts of like you can’t control. take that time and energy and apply it to things that you can control.

ANNOUNCEMENTS:

  • Bring snacks for the Wesley House
  • Oak Ridge AO starts in February

Time, Talent & Treasures – We All Have Some!

THE SCENE: 31 and awesome!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Morrocan Night Club X 10 & Michael Phelps
  • Cherry Pickers (IC) 4 CT
  • Side Straddle Hops (IC) 4 CT
  • Tempo Squats (IC) 4 CT
  • Hand release Merkins X 10 (OY)
  • 5 Burpees (OYO)
  • Karaoke back and forth across the parking lot
  • Easy, Slow, Medium & Fast Sprints
  • Mosey

THA-THANG:

AO Parking Lot – Descending Ladder

  • 5 diamond Merkins, big boy sit-ups & Chris Loftons at each corner
  • 4, 3, 2 & 1
  • Mosey

 Side of Alexander Building – partner up

  • One partner does 30 calf raises, 15 pullups & sprints across the parking lot
  • Other partner does 10 CMU curls, squats, press & tricep extension until other partner returns
  • Rinse & Repeat
  • Mosey

AO Parking Lot 

  • 5 burpees at each parking stripe
  • Rinse & Repeat

MARY:

  • 8 Count Body Builders X 10
  • Flutter Kicks 20 (IC)
  • Hello Dollies 20 (IC)

COUNT-OFF & NAME-O-RAMA

16 HIMs today – Chaco, Doubtfire, Erector, Farva, Fast-N-Easy, Frostbite, Ghost Rider, Guano, Judge Judy, Kenjo, Pink Eye, Rocket,  Snaggletooth, Spotter, Trolley and Booster

CIRCLE OF TRUST/BOM:

Money can be used for good or evil. It can help us feed our family, help others or it can consume our lives. There’s nothing wrong with money as long as we aren’t consumed with it. Let’s make 2019 a year we pay off debt, grow our emergency fund, retirement funds, help others AND try to vacation and have a few nice toys!

We can enjoy our lives while using our time, talents & treasures to serve others!

Ecclesiastes 5:10 Whoever loves money never has enough; whoever loves wealth is never satisfied with their income. This too is meaningless.

Proverbs 13:11 Dishonest money dwindles away, but whoever gathers money little by little makes it grow.

Hebrews 13:5 Keep your lives free from the love of money and be content with what you have, because God has said, “Never will I leave you; never will I forsake you.

Matthew 6:24 “No one can serve two masters. Either you will hate the one and love the other, or you will be devoted to the one and despise the other. You cannot serve both God and money.

1 Timothy 6:10  For the love of money is a root of all kinds of evil. Some people, eager for money, have wandered from the faith and pierced themselves with many griefs.

1 Timothy 6:17-19  17 Command those who are rich in this present world not to be arrogant nor to put their hope in wealth, which is so uncertain, but to put their hope in God, who richly provides us with everything for our enjoyment  18 Command them to do good, to be rich in good deeds, and to be generous and willing to share. 19 In this way they will lay up treasure for themselves as a firm foundation for the coming age, so that they may take hold of the life that is truly life.

MOLESKIN:

Thank you everyone for bringing so many snacks for the Wesley House! Have a great weekend!

ANNOUNCEMENTS:

  • Oak Ridge AO launches Tuesday
  • CSAUP at the Bombshelter is on the 9th
  • Wesley House workout w/ the kids is on the 20th
  • Hardship Hill is in May (sign up)

 

20 Tips (& exercises) for a Positive New Year!

THE SCENE: 40 and beautiful!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Mosey to flag
  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles Forward/Backward X 10 followed by Michael Phelps
  • Side Straddle Hop (IC)
  • Tempo Squats (IC)
  • Tempo Merkins (IC)
  • Mosey

THA-THANG:

11s

  • 11s with pushups at the AO & pullups on the monkey bars
  • Mosey

Splash pad

  • 3 X 15 of box jumps/step ups & dips
  • mosey

Loop

  • 10 burpees & 20 squats by the AO
  • run a ½ lap
  • 20 CMU presses & 20 curls by the tennis courts
  • Run a ½ lap
  • Rinse & repeat (PAQ ranged from 5-8 laps)

MARY:

  • Flutterkicks X 20 (IC)
  • American Hammers X 25 (IC) – Detention led
  • Peter Parker combo led by Proton

COUNT-OFF & NAME-O-RAMA

Abacus, Bagger, Bypass, Detention, Farva, Hot Tub, Jail Bait, Proton, Smalls, Umbro and Booster

CIRCLE OF TRUST/BOM:

I follow Jon Gordon, an author, on Twitter (@jongordon11).  Every day, he posts positive messages.  He released 20 Tips for a Positive New Year and I love it!  Please take a moment to read his words and see what you might be able to apply to your personal life.  Some of these are common sense but many I take for granted!

20 Tips for a Positive New Year

1. Stay Positive. You can listen to the cynics and doubters and believe that success is impossible or you can trust that with faith and an optimistic attitude all things are possible.

2. Take a daily “Thank You Walk.” You can’t be stressed and thankful at the same time. Feel blessed and you won’t be stressed.

3. Eat more foods that grow on trees and plants and less foods manufactured in plants.

4. Talk to yourself instead of listen to yourself. Instead of listening to your complaints, fears and doubts, talk to yourself with words of truth and encouragement.

5. Post a sign that says “No Energy Vampires Allowed.” Gandhi said, “I will not let anyone walk through my mind with their dirty feet.” Watch This.

6. Be a Positive Team Member. Being positive doesn’t just make you better, it makes everyone around you better.

7. Don’t chase success. Decide to make a difference and success will find you. [ Tweet This ]

8. Get more sleep. You can’t replace sleep with a double latte.

9. Don’t waste your precious energy on gossip, energy vampires, issues of the past, negative thoughts or things you cannot control.

10. Look for opportunities to Love, Serve and Care. You don’t have to be great to serve but you have to serve to be great.

11. Live your purpose. Remember why you do what you do. We don’t get burned out because of what we do. We get burned out because we forget why we do it.

12. Remember, there’s no such thing as an overnight success. Love the process and you’ll love what the process produces.

13. Trust that everything happens for a reason and expect good things to come out of challenging experiences.

14. Implement the No Complaining Rule. If you are complaining, you’re not leading.

15. Read more books than you did in 2018. I happen to know of a few good ones. : )

16. Don’t seek happiness. Instead live with love, passion and purpose and happiness will find you.

17. Focus on “Get to” vs “Have to.” Each day focus on what you get to do, not what you have to do. Life is a gift not an obligation.

20 Tips for a Positive New year in 201918. The next time you “fail” remember that it’s not meant to define you. It’s meant to refine you.

19. Smile and laugh more. They are natural anti-depressants.

20. Enjoy the ride. You only have one ride through life so make the most of it and enjoy it.

 

MOLESKIN:

The Equalizer is a great venue and I look forward to coming back again

ANNOUNCEMENTS:

  • Monthly Challenge – Post, bring a friend, recruit a former F3 HIM
  • Hardship Hill is May 18 – Sign Up!!!

We’re Working – Rain or Shine!

THE SCENE: 45 and wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Slosey to shelter
  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles Forward/Backward X 10 followed by Michael Phelps
  • Side Straddle Hop (IC) X 25
  • Tempo Squats (IC) X 10
  • Hand Release Merkins (OYO) X 10

THA-THANG:

Clayton Performing Arts Center Overhang

13 Stations X 3 Rounds

  • Upper Body Exercises – 15 dips, 20 Merkins, 25 CMU curls, 20 CMU bent over rows, 25 CMU overhead press
  • Lower Body Exercises – 20 squats, 40 calf raises, 16 step-ups (8 per leg)
  • Cardio/Core – 10 burpees, 10 mountain climbers, 25 LBCs, 15 flutterkicks (4ct), 10 Supermans (4 ct)

F3 Activity Card Game – Each member of the PAX pulled a card and we “played” what was dealt

Some of the fun included:

  • wide merkins, carolina dry docks
  • lunges, side squats
  • bear crawls
  • Bernie to the light pole, run to various locations several times

MARY: She was part of the workout

COUNT-OFF & NAME-O-RAMA

5K, Bagger, Doubtfire, Gump, Judge Judy, Pinnochio, Rocket, Spotter, Stye, Trolley and Booster

CIRCLE OF TRUST/BOM:

I follow Jon Gordon, an author, on Twitter (@jongordon11).  Every day, he posts positive messages.  He released 20 Tips for a Positive New Year and I love it!  Please take a moment to read his words and see what you might be able to apply to your personal life.  Some of these are common sense but many I take for granted!

20 Tips for a Positive New Year

1. Stay Positive. You can listen to the cynics and doubters and believe that success is impossible or you can trust that with faith and an optimistic attitude all things are possible.

2. Take a daily “Thank You Walk.” You can’t be stressed and thankful at the same time. Feel blessed and you won’t be stressed.

3. Eat more foods that grow on trees and plants and less foods manufactured in plants.

4. Talk to yourself instead of listen to yourself. Instead of listening to your complaints, fears and doubts, talk to yourself with words of truth and encouragement.

5. Post a sign that says “No Energy Vampires Allowed.” Gandhi said, “I will not let anyone walk through my mind with their dirty feet.” Watch This.

6. Be a Positive Team Member. Being positive doesn’t just make you better, it makes everyone around you better.

7. Don’t chase success. Decide to make a difference and success will find you. [ Tweet This ]

8. Get more sleep. You can’t replace sleep with a double latte.

9. Don’t waste your precious energy on gossip, energy vampires, issues of the past, negative thoughts or things you cannot control.

10. Look for opportunities to Love, Serve and Care. You don’t have to be great to serve but you have to serve to be great.

11. Live your purpose. Remember why you do what you do. We don’t get burned out because of what we do. We get burned out because we forget why we do it.

12. Remember, there’s no such thing as an overnight success. Love the process and you’ll love what the process produces.

13. Trust that everything happens for a reason and expect good things to come out of challenging experiences.

14. Implement the No Complaining Rule. If you are complaining, you’re not leading.

15. Read more books than you did in 2018. I happen to know of a few good ones. : )

16. Don’t seek happiness. Instead live with love, passion and purpose and happiness will find you.

17. Focus on “Get to” vs “Have to.” Each day focus on what you get to do, not what you have to do. Life is a gift not an obligation.

20 Tips for a Positive New year in 201918. The next time you “fail” remember that it’s not meant to define you. It’s meant to refine you.

19. Smile and laugh more. They are natural anti-depressants.

20. Enjoy the ride. You only have one ride through life so make the most of it and enjoy it.

 

ANNOUNCEMENTS:

  • Pray for Doubtfire’s neighbors with the loss of a friend & one of my best friends JJ who lost his mother
  • Record you shifts once the scoring is ready for the monthly challenge

Modified “Murph” Q-nniversay

THE SCENE: 39 and awesome!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles Forward/Backward X 10 followed by Michael Phelps
  • Side Straddle Hop (IC)
  • Sprints back and forth the parking lot
  • Arm & Tricep Stretches
  • Calf stretches on curb
  • Mosey

THA-THANG:

Lieutenant Michael Patrick “Murph” Murphy served our country in the Navy Seals.  He was awarded the Medal of Honor, Silver Star and Purple Heart.  He was killed in Afghanistan on June 28, 205 at the age of 29.  We did a modified version of the “Murph” workout in honor of him and so many other men and women who paid the ultimate sacrifice for our freedom.

  • 9/10 of a mile run
  • 1/3 of group did pull-ups, 1/3 did merkins, 1/3 did squats “Tabata-Style” for 20 seconds then 10 seconds to shift to next exercise
  • PAX switch from pull-ups, merkins & squats continuously for 15 minutes
  • 4/10 of a mile run back to AO
  • 6 sprints across the parking lot

MARY:

We did tons of Mary’s for 5 minutes during the song “Thrive” by the Casting Crowns

  • Big Boy Sit-ups (OYO)
  • Flutter Kicks (OYO)
  • Superman (OYO)
  • Little Baby Crunches (OYO)
  • Big Boy Sit-ups (OYO)

COUNT-OFF & NAME-O-RAMA

15 HIMS & 1 FNG, Bypass, were in the gloom:  Bagger, Bartman, Bypass, Cheatsheet, Detention, Doubtfire, Erector, Rocket, Snaggletooth, Spotter, Stye, Teller, Vagabond, Waxjob, and Booster

CIRCLE OF TRUST/BOM:

I want to thrive in everything I do…being a Dad and husband, friend, etc.  I want to help families battling cancer through my charity.  I want to know and share the Bible.  However, I feel like I’m barely staying above water in my life…I’m good but not great and I’m frustrated as a result!

Yesterday, I heard Thrive by the Casting Crowns TWICE.  After I heard it the first time, my mind kept racing and I didn’t know why.  After I heard it on the way back from the zoo, I realized what it was…I’m just surviving, not thriving!  I hope and pray you and your loved ones thrive in everything you do so we can make this world a better place for everyone!

Read these words and listen to this great song!  Blessings to you and your family this Christmas and always!

Just to know You and to make You known
We lift Your name on High
Shine like the sun made darkness run and hide
We know we were made for so much more
Than ordinary lives
It’s time for us to more than just survive
We were made to thrive

MOLESKIN:

It’s so awesome to see so many HIMs at JUCO! Let’s keep encouraging others to join us in the gloom to get better and support one another!

ANNOUNCEMENTS:

  • Remember the monthly challenge – 45 minutes of exercise outside of F3 equals 1 point for JUCO (or whatever AO is home for you)
  • 2nd F at Prinshop Beer Com this Wednesday at 6:00 p.m. (F3’s own Amazon is involved in this business located at 1532 Island Home Avenue)
  • Possible Wesley House F3 workout this Saturday – Check GroupMe or reach out to Doubtfire for updates

Thanksgiving CMU Feast

THE SCENE: 29 but not bad once you started moving…and we did!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Slosey around AO parking lot to warm up
  • Calf stretches on curb
  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles Forward/Backward X 10 followed by Michael Phelps
  • Side Straddle Hop (IC) 4 CT X 10
  • Merkins – 10 4CT IC
  • Tempo Squats (IC) 4 CT X 10

THA-THANG:

Turkey & Dressing – 5 burpees & 10 CMU overhead presses – switch with partner

Pecan Pie & Sweet Tea – 10 CMU squats & 10 merkins – switch with partner

  • Mosey – partners take turns carrying CMU

Side of Alexander Building  

  • 15 Pullups on the walkway rails
  • Calf raises on steps w/ CMU until partner finishes pull-ups on steps
  • Rinse & repeat X 3 each
  • Mosey

Turkey & Dressing & Pecan Pie & Sweet Tea in courtyard

Bagwell Center –

  • 25 CMU curls while partner does step ups/box jumps – switch – X 3 rounds
  • 25 bench dips while partner does bentover rows w/ CMUs – switch – X 3
  • Mosey

Turkey & Dressing & Pecan Pie & Sweet Tea in courtyard

Performing Arts Center area 

  • 25 CMU tricep extension while partner does calf raises – switch
  • Mosey to AO

Turkey & Dressing & Pecan Pie & Sweet Tea

MARY:   Flutter kicks, Hello Dollies, Boat & Canoe, Side crunches

COUNT-OFF & NAME-O-RAMA

8 HIMs – Bagger, Neutron, Rocket, Snaggletooth, Spotter, Stye, Trolley, and Booster

CIRCLE OF TRUST/BOM:

Ecclesiastes 3:1-22 – For everything there is a season, and a time for every matter under heaven: a time to be born, and a time to die; a time to plant, and a time to pluck up what is planted; a time to kill, and a time to heal; a time to break down, and a time to build up; a time to weep, and a time to laugh; a time to mourn, and a time to dance; a time to cast away stones, and a time to gather stones together; a time to embrace, and a time to refrain from embracing.

Acts 1:7 – He said to them, “It is not for you to know times or seasons that the Father has fixed by his own authority.

Jeremiah 29:11 – For I know the plans I have for you, declares the Lord, plans for welfare and not for evil, to give you a future and a hope.

Joshua 1:9 – Have I not commanded you? Be strong and courageous. Do not be frightened, and do not be dismayed, for the Lord your God is with you wherever you go.”

Proverbs 3:5-6 – Trust in the Lord with all your heart, and do not lean on your own understanding. In all your ways acknowledge him, and he will make straight your paths.

We all have seasons of change in our lives. While we may not understand it, we trust in God to guide us. We know he loves us. My Dad has gone from being strong physically to very weak after his quadruple bypass. My wife is leaving her job today after 21 years. Things happen in our lives and we pray about them, ask God for advice and guidance, but know we may not be able to explain everything that happens. However, we should strive to stay focused on our faith and it will guide us along the way.

MOLESKIN:

No one started dancing when I referenced Kevin Bacon sharing the Ecclesiastes quote while he was speaking to the City Council…I think it was because they were still warmed up from all of the Turkey & Dressing, Pecan Pie and Sweet Teas we had around JUCO.

ANNOUNCEMENTS:

  • Mend House F3 Workout on Monday, November 26 at 6:00 p.m.
  • Final Third F of the Year – Saturday, December 8 at 8:30 at The Outlook(located at 716 20th Street in Knoxville, behind Stephanos Pizza and near UT campus). Our topic will be “God-Centered Relationships.”

Halloween – Mad Max, Superman & More!

THE SCENE: 46 – dark but not scary!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Moroccan Night Club X 13 IC
  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles Forward X 10 followed by Michael Phelps
  • Baby Arm Circles Backward X 10 followed by Michael Phelps
  • Windmills (IC) 4 CT X 10
  • Hand Release Merkins – OYO X 10
  • Tempo Squats (IC) 4 CT X 10
  • Calf Stretches
  • Karaoke out & back across parking lot
  • Sprints out & back across parking lot

THA-THANG:

MAD MAX

  • Max Merkins – 2 minutes
  • Max Big Boy Sit-ups – 2 minutes

DORA THE EXPLORER

  • Burpee Broad Jump back and forth to each other while partner does squats; rinse and repeat 5 times each

GRIZZLY ADAMS

  • CMU Bear Crawl – 2 teams; one person goes out 20 yards and back doing the CMU bear crawl while the rest of the team calls out & completes various exercises (exercises included squats, lunges, flutter kicks, etc.)

SUPERMAN

  • PAX did Supermans & held until Q called out each rep

AQUAMAN

  • PAX swam for 1 minute

FLASH GORDON

  • Team sprints up & back; PAX do squats until the sprinter comes back
  • Calf raises on the curb for 1 minute

MARY:   * 20 – 4 count flutterkicks

COUNT-OFF & NAME-O-RAMA

12 HIMS today; 5K, Bagger, Chaco, Doubtfire, Erector, Judge Judy, Neutron, Rocket, Snagglethooth, Sweeper, Trolley & Booster

CIRCLE OF TRUST/BOM:

Summary of an article written by the late Reverend Billy Graham.

Suffering carries a message of mystery. The Bible says, “Great is the mystery of godliness” (1 Timothy 3:16). When asked to explain the tragedy of a 1980 fire at the MGM Grand Hotel, Billy Graham said, “There’s a mystery to tragedies like this. We don’t know the answer.” And we may never know until God explains all things to us. (I was relieved to read this because if Reverend Graham can’t explain some things, I feel better that I can’t explain why bad things happen!)

In suffering there is a message of compassion. Jesus said, “for I was hungry & you gave Me food; I was thirsty & you gave Me drink; I was a stranger & you took Me in; I was naked & you clothed Me; I was sick & you visited Me; I was in prison & you came to Me” (Matthew 25:35-36).

As fire swept through the MGM Grand Hotel, Reverend Graham saw emergency crews, the military, The Salvation Army, Red Cross, doctors, nurses and others coming to help, save lives, donate clothes, etc.  He said “I saw compassion in action.”

In suffering there is a message of unity. Jesus prayed “they all may be one, as You, Father, are in Me, & I in You” (John 17:21). And that’s the way we ought to be as Christians, one in Christ. If you have been born into the family of God, you are a child of God. You are brothers & sisters.

Suffering holds a message of comfort. In Second Corinthians we read:

Blessed be the God and Father of our Lord Jesus Christ, the Father of mercies and God of all comfort, who comforts us in all our tribulation, that we may be able to comfort those who are in any trouble, with the comfort with which we ourselves are comforted by God. (2 Corinthians 1:3-4)

Because tragedy happened to you, it gives you a greater sense of oneness with others who experience tragedy. You can feel for them in that suffering situation. Because we have been comforted through the Word of God, we in turn may be able to comfort others.

What should be our attitude toward suffering?

First, it should be one of worship. We ought to say, “O God, I believe You are the great and mighty God. I don’t understand all the things that are happening in my life, but, O God, I trust in You.” 

Second, we should ask God to teach us all He would have us learn about Him, about ourselves, about others and how we can minister to those who are suffering.

Third, our attitude in suffering should glorify God. As Christians, people are going to watch us. They will ask, “How is it that Christ is so in control of his or her life that he or she was able to help others?”

Jesus suffered and died for us on the cross, but God raised Him from the dead. Jesus Christ now sits at the right hand of God the Father, and He sees our suffering. He sees our life every day and knows exactly where we stand.

The Bible teaches that we are to be patient in suffering. That’s the hardest thing of all, to be patient. Ask God to help you have a trusting, patient attitude, and flee from bitterness.

In suffering there is also a message of warning. Are you prepared to meet God? What do you have to do to be ready? God took the initiative in giving His Son, Jesus Christ. God says, “I love you. I want to forgive you. I want you to go to heaven.” But you must respond to Him. Find hope, peace, and security today.

MOLESKIN:
Thank you Judge Judy for sharing the article on suffering that I used today; Thank you Snaggletooth for finding a sermon online that I am going to listen to!

ANNOUNCEMENTS:

  • 3rd anniversary events this weekend! Try to attend one or all of the events.
  • Lots of open Qs for November; pick a date & start planning!

DECK The Halls

THE SCENE: 49 and chilly…until we got moving!!!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby Arm Circles Forward X 10 followed by Michael Phelps
  • Baby Arm Circles Backward X 10 followed by Michael Phelps
  • Cherry Pickers (IC) 4 CT X 10
  • Hand Release Merkins – OYO X 10
  • Windmills (IC) 4 CT X 10
  • Tempo Squats (IC) 4 CT X 10
  • Calf Stretches
  • Karaoke out & back across parking lot
  • Sprints out & back across parking lot
  • Mosey to side parking lot

THA-THANG:

Side of Alexander Building  

  • 15 Pullups on the walkway rails – OYO X 3 rounds
  • 15 Squats – OYO X 3 rounds
  • 100 Calf raises on steps – OYO
  • Mosey

F3 Workout Deck –

  • 2-9 cards = 10 reps
  • face cards = 25 reps
  • aces = 100 reps

We did 25+ different cards in 4 categories:

  • Diamond – Upper (merkins, diamond merkins, etc.)
  • Hearts – Cardio (running, side straddle hop, etc.)
  • Spades – Legs (squats, lunges, calf raises, etc.)
  • Clubs – Core (flutter kicks, planks, etc.)

Cashed out with 10 burpees

MARY: 
Part of the workout
COUNT-OFF & NAME-O-RAMA

7 HIMs – 5K, Bagger, Judge Judy, Mr. Rogers, Rocket, Snaggletooth, & Booster

CIRCLE OF TRUST/BOM:

I don’t have the answers to why people believe, worship, pray but yet get sick, hurt, etc. when those without faith often do not seem to have those problems.  I get frustrated because I see people battling cancer every day and dying.  I know I won’t have all of the answers in my current life but my lack of understanding in why bad things happen concerns me and stresses me out.

I asked for prayers of the men there today.  Several have reached out since the Q to let them know they are thinking about me and will forward any articles, etc. they come across.

The beauty of F3 is we can share our hopes and dreams along with our struggles. Thank each of you for your willingness to get out in the gloom to exercise our mind and body.  We’re better because of each other!

Isaiah 41:10 – Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand.

Jeremiah 33:6 – Behold, I will bring to it health and healing, and I will heal them and reveal to them abundance of prosperity and security.

James 5:15 – And the prayer of faith will save the one who is sick, and the Lord will raise him up. And if he has committed sins, he will be forgiven.

Psalm 41:3 – The Lord sustains him on his sickbed; in his illness you restore him to full health.

Jeremiah 30:17 – For I will restore health to you, and your wounds I will heal, declares the Lord, because they have called you an outcast: ‘It is Zion, for whom no one cares!’

Matthew 11:28 – Come to me, all who labor and are heavy laden, and I will give you rest.

ANNOUNCEMENTS:

  • F3 3rd Anniversary Activities on November 3-4
  • Monthly Challenge – Hand Release Merkins

The Wheels on the JUCO Bus Go Round & Round

THE SCENE: 70ish and great!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT
  • Baby Arm Circles Forward X 10 followed by Michael Phelps
  • Baby Arm Circles Backward X 10 followed by Michael Phelps
  • Side Straddle Hops (IC) 4 CT
  • Tempo Squats (IC) 4 CT
  • Hand Release Merkins – OYO
  • Karaoke across parking lot and back
  • Mosey

THA-THANG:

5 laps around pond

  • 20 merkins
  • 20 v-ups
  • 20 squats
  • lap
  • repeat 4 more times
  • Bernie Sanders around parking lot until everyone is finished
  • mosey

4 corners descending ladder

  • 5 diamond merkins, 5 big boys, 5 Bobby Hurleys
  • Run to next corner
  • repeat 5 reps of each at every corner
  • at beginning, go to 4 then 3, etc.
  • mosey

MARY:

All PAX got the chance to pick and lead a set of Marys

COUNT-OFF & NAME-O-RAMA
Booster, Fast N Easy, Snaggletooth, Stye, Rocket, Trolley

CIRCLE OF TRUST/BOM:

We need to focus on using our words to build people up instead of tearing people down!  Words matter!  Let’s focus on lifting others up and listening to others.

“Wise men speak because they have something to say; Fools because they have to say something!” Plato

MOLESKIN:
I want to thank Stye for stepping up to help Co-Q since I had a radio interview come up; Also, thanks Trolley for taking Stye home after the workout since Stye locked his keys in his truck!

ANNOUNCEMENTS:
F3 Anniversary Events on November 3-4 (make plans to attend some or all of the events!)

Four Corners Buffet

THE SCENE: high 60’s and very foggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops X 20 (IC)
  • Cherry Pickers X 10 (IC)
  • Windmills X 10 (IC)
  • Football UP DOWNS
  • Karaoke back and forth across parking lot
  • Baby Arm Circles forward X 10 (IC)
  • Baby Arm Circles backwards X 10 (IC)
  • Mosey

THA-THANG: Four corners around Sophomore Hill

  • 1st round – Arms – 20 merkins, diamond merkins, inchworms, & dri-docks
  • 2nd round – Legs – 20 squats, Bobby Hurleys, Iron Mikes, & Lunges
  • 3rd round – Core – 20 Big Boys Sit-ups, American Hammers, V-Ups, & Supermans
  • Rinse & repeat until time was up

MARY:

  • Flutter Kicks X 20 (IC)
  • Box Cutters X 10 (IC)
  • Reverse Crunches X 10 (IC)
  • Leg Lifts X 10 (IC)

COUNT-OFF & NAME-O-RAMA
14 HIMS and 1 FNG (Welcome Pepperoni)
CIRCLE OF TRUST/BOM:

Growing up playing sports, I was a pretty good athlete. Having not exercised a lot since college, I still thought F3 would be pretty easy.  Was I wrong.  F3 definitely keeps you humble but God wants us to be humble.  In humility we are reminded to value others above ourselves.

Philippians 2: 3-8
MOLESKIN:
This being my VQ, it kept me humble because it can be a challenge to lead the workout and do the actual workout. Overall though, it was a good experience.
ANNOUNCEMENTS:
F3 Anniversary events on November 3-4