F3 Knoxville

Memorial Day @ Truck Stop

THE SCENE: 60’s, steamy

3 WELCOME & DISCLAIMER:

Own volition, watch the snot rockets, stay apart
WARM-O-RAMA:

20 SSH

20 imperial walkers

20 Rocketts

20 Merkins

10 Manmakers

20 mountain climbers

1 Lap around island
THA-THANG:
MRSA Field

5 Rounds of the following

  • 20 dips
  • 20 Incline Merkins
  • 20 Step ups (10/leg)
  • 20 Crunches
  • 1 lap around the field

To the outhouse

3 Rounds of the following

  • 10 Burpees
  • 20 curls (using the easy up bar)
  • Run to playground
  • 20 Squats

Back to AO – Mini Sea Bisuit for Time

  • 10 Burpees
  • 20 Merkins
  • 30 Squats
  • Run a lap around the field

Do the exercises, run 2 laps, exercises run 3 laps, all the way to 4 laps then start back down with the laps.  Do the exercises the same each time

MARY:
Insert information about any additional post-THANG work (if applicable).
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:
Memorial Day is upon us.  This is the day we pause to remember all the veterans who have died serving our country.  Make sure to explain the significance of this day to your family and 2.0’s.  National moment of silence at 15:00 on Monday.

Franklin D. Roosevelt

“Those who have long enjoyed such privileges as we enjoy forget in time that men have died to win them.”

James A. Garfield

“For love of country they accepted death, and thus resolved all doubts, and made immortal their patriotism and their virtue.”

George S. Patton

“It is foolish and wrong to mourn the men who died. Rather we should thank God such men lived.”

“Our flag does not fly because the wind moves it. It flies with the last breath of each soldier who died protecting it.”
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Hang in There

THE SCENE: Drizzly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 20
  • Windmill (4ct) IC x 10
  • Imperial Walker (4ct) IC x 15
  • Merkins (4ct) IC x 10
  • DogPound Classic – Cherry Picker IC x 5 <- On a 4 ct

THA-THANG:
Grab a CMU

  • Mosey to the “Boat”
    • COLT 45’s
  • Mosey to base of Matterhorn
    • 20 Tri-cep extensions/20 Merkins on the block
  • Mosey to the Pav-a-Lon
    • COVID caution Partner Workout “Hang in there”
      • EMOM Work out
      • Partner A – 5 Burpees/5 Thrusters w/ personal CMU
      • Partner B – Hangs from the rafters
      • Switch every minute for 16 minutes
      • Modified a couple of rounds to 7 & 7, then 10 Thrusters/5 Burpees & and then to plank w/ feet on the block instead of hangs
  • Mosey to base of Matterhorn
    • 20 Merkins on Block
  • Mosey back to AO

MARY:

  • Heel Tap Mountain Climbers OYO x 25
  • Merkins OYO x 10

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Work has been thrust into hyper drive lately and has taken a considerable amount of energy to manage. It’s a great reminder of how easy it is to allow work to become the center of our Concentrica. It will push out God, our M, our 2.0’s and our friends if we allow it to. An after thought I had is that we will never be in perfect balance all of the time. There will certainly be times that one thing or another will require a significant amount more of our time and attention. We just have to recognize it and realign ourselves with our most important relationships first.

MOLESKIN:
Good turn out today, Betty was visiting from JUCO & Gibbler was drifting through sporting a new “COVID-Goatee” while making his rounds as per usual. Junk came in clutch with the Co-Q to keep it fresh. Noted: WaxJob doesn’t like rain jackets.

ANNOUNCEMENTS:
Murph Challenge on Memorial Day 6a — Check email for Tennessee Convergence, National Convergence, etc

COVID by the Cove

THE SCENE: 40s and clear. Atypical May morning. Isn’t that funny? Simply adding or removing a space completely reverses the meaning of that sentence….
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x20 IC
Cherry Pickers x5 IC
Rockettes x15 IC
Hammy Crampers x10 IC each leg
Monkey Humpers 4ct x20 IC
LBAC x 20 each way
OHC x 20

THA-THANG:
Grab a CMU and head to the bottom of the Matterhorn

COVID-19 workout – 19 reps of each:
Curls (4ct)
OHP (one arm, 19 each)
V-Ups
Iron Mikes
Decline merkins

Of course, COVID-19 leads to Respiratory Distress:
AYG to the top of Matterhorn.
30s stargazer OYO, then plank for the 6.

Return to the bottom of the hill, R&R

Mosey back to AO, curls and OHP on the way.
MARY:
4-ct crunches IC x25
Flutter Kicks IC x25
Side Crunch IC x15 each side

COUNT-OFF & NAME-O-RAMA
<10 plus a couple spares.... CIRCLE OF TRUST/BOM:
Urban legend says it takes 21 days to form a habit. Of course, this is an overgeneralization, but… Lockdown was more than 21 days. What habits did you form? Maybe some good, maybe some bad… Step back and evaluate. As things loosen up over the coming days/weeks, make the effort to keep the good and do away with the bad!
MOLESKIN:
One of my bad habits was not working out… That second trip up the matterhorn this morning was a painful reminder of that.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

A Numbers Game – Truck Stop Edition

THE SCENE: Suspiciously chilly……character-building chilly.

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Steam and I’ll be your QIC this morning – thanks for having me.
  • Couple of things before we begin:
    • Not a professional
    • You’re here on your own volition
    • If you need to modify anything we do this morning – feel free to do it – but push yourselves and the men around you – we have some work to do.
  • No FNGs
  • Reminder of social distancing guidlines – 10 PAX present so that’s good


WARM-O-RAMA:

  • SSH: 11×4 IC
  • Rockette: 11×4 IC
  • Imperial Walker: 11×4 IC
  • Squat: 11×4 IC
  • Merkin: 11×4 IC
  • Baby Arm Circles: 10×4 forward IC // 10×4 backwards IC

THA-THANG:

[ The Truck Stop 500 ] 

  • Around the median of the AO parking lot
  • POC (Points of Contact)s:
    • Both ends of the median
    • Middle light in between the 2 ends
  • Each POC = 2 exercises – 25 reps each
  • Ends: SSHs & Squats
  • Middle: 4 count Merkins (Army) & Bobby Hurley’s
    • ^^^These sucked ^^^ – character was built and arms and shoulder were destroyed
  • 2 laps = Truck Stop 500

(Mosey up towards the fields)

(Every light = 5 squats —> 3 lights of this)

(Q gave PAX the choice of executing the Tunnel of Love across the soccer field or doing 11s – you’ll never guess which one was the unanimous decision…..)

[ 11s ]

  • Burpees & Squats
    • 1 burpee & 10 squats to start

(Continue Mosey towrds the playground by Watt Road)

  • Every light = 1 good merkin (good form)
    • 3x

[ Nickel – Dime – Quarter ]

  • 3 POCs within the parking lot off of Watt Road
    • 1st POC = nickel (5 reps)
      • 8 Count Body-Builders/Man-Makers
    • 2nd POC = dime (10 reps)
      • Hand Release Merkins
    • 3rd POC = quarter (25 reps)
      • Squat Jumps
  • Rinse and Repeat once

(Continue mosey around baseball field)

  • 1st light = 5 SSHs
    • 2nd light: 25 SSHs
      • 3rd light: 125 SSHs
        • 125 SSHs broken up into increments of 25 – with 5 incline merkins in between

(American Indian Run back to AO parking lot)

(10 minutes to go)

  • 1st 5 minutes:
    • Mirroring the Truck Stop 500 – at each end of the median in the AO parking lot = 25 squats
    • Slow mosey around to the other end
    • Hit 100 total squats or until 5 minutes is up
  • Last 5 minutes: Mary below

MARY:

[ Core 4 Finisher ]

  • Flutter Kicks: 25×4 IC
    • 5 seconds of rest in between
  • American Hammers: 25×4 IC
    • 5 seconds of rest in between)
  • Hello Dolly’s: 25×4 IC
    • 5 seconds of rest in between
  • LBCs: 25×4 IC

fin.

COUNT-OFF & NAME-O-RAMA

10 PAX – No FNGs

CIRCLE OF TRUST/BOM:

The story of Jacob, Rachel, and Leah —> What happens when your will is Rachel but God’s will is Leah?

MOLESKIN:

The story about Jacob, Rachel and Leah (Genesis 29:15-25)

I’ve been listening and following some sermon series’s by a guy named Jerry Flowers in TX. I’ve really enjoyed his sermons and how they’ve challenged me to think and reconnect during this time. This one in question for the BOM today comes from his “Try Me” series, the first one actually – talking about the story of Jacob desiring and working 7 years for Rachel, but actually receiving Leah instead. Jerry had such an interesting and powerful take on this, that it was too good not to share, so let’s break it down. Here are some of my initial notes:

  • Jacob wanted Rachel so bad. So bad he worked 7 years for this woman. 7 years of hard labor for this woman. 84 months. I’m pretty sure I’ve never worked for a woman (or anything consistently) for straight-up 7 years> Married men – maybe/probably.
  • Jacob loved Rachel – but his desire to pursue Rachel was distracting him for what God actually needed him to focus on – Leah.
    • Jacob did not want Leah – he wanted Rachel. But he was given Leah. Unpack that mentally for a moment in real life.
    • BUT….when he was given Leah – he still chose to pursue Rachel – at the cost of 7 years of his life.

Now this part really gets me – I’ve never made this connection before and dang y’all….hold on.

  • Leah has a son named Judah with Jacob.
  • PAUSE – go to Matthew 1 to read the lineage of Jesus.
    • Matthew 1:1-2 —> ” The book of the genealogy of Jesus Christ, the son of David, the son of Abraham. Abraham was the father of Isaac, and Isaac the father of Jacob, and Jacob the father of Judah and his brothers, “
    • Fast forward through the lineage to verse 16 —> “and Jacob the father of Joseph the husband of Mary, of whom Jesus was born, who is called Christ.”

 

  • Without Judah being born by Leah, with Jacob, the lineage of JC isn’t complete. ………….

 

  • So check this —> Judah was the son of Leah –> the woman that Jacob never wanted —> but what he didn’t want, the Father needed —> it was so critical for Jacob to get Leah, because it brought in the Messiah
    • What Jacob didn’t want – the Father needed. Jacob Didn’t want Leah, but God needed Leah for Jacob’s life for a MUCH bigger purpose/story, then just working 7 years for a woman.

 

  • God’s will for Jacob’s life was always Leah – even as Jacob was chasing tirelessly, working extremely hard, and pursuing Rachel. The entire time. Even in those 7 years.

So the question has to be asked men – when we want Rachel for our life, but are given Leah, what do we do?

  • We might have worked for “Rachel” SO HARD – pursued and chased after it for so long – but what if God’s will in our life is actually Leah?
  • And a lot of times I think it’s easy for us (me for dang sure) to come to the Father saying “I wanted this” or “This is what I thought you had for me and wanted for me” or “Do you not see how much I have been working towards this?” – BUT if God’s will for our life doesn’t lie with whatever our “Rachel” is, it will die. Because sometimes when we’re focused on the wrong thing, God will allow certain things to die so we can focus on what’s going to help us to live – His will for our life. When God doesn’t have your attention – He will disturb what does
    • I mean – take a look around – our world is interrupted/disturbed. What has your attention?
    • For such a time as this – I think we are literally in the middle of this – an invitation to refocus our intention on what matters. The Lord is orchestrating this for a reason – and I think it has something to do with the invitation to refocus on me and come to me and find rest. Lay down your Rachel and let me bless your life with my will – “Leah” – whatever that may be.
    • Because what you may not want (this COVID situation, work situations, fill in the blank) – the Father may need to produce Judah out of your life and story for a much larger purpose.

So what is your Rachel, your Leah, your Judah? Maybe it’s still being fleshed out, maybe you’re in the middle of this wrestle like I am. I didn’t stumble on this sermon/message on accident I can tell you that. This hit home in a way I didn’t know home could get hit. 1000%. I’ve included the sermon link below, if you care to watch it – I hope it challenges and moves you as much as it did me.

Sermon link tied to the BOM —> https://www.youtube.com/watch?v=5O0f1FWO_hI

ANNOUNCEMENTS:

 

  • 2020 F3 Dad’s Camp: get in touch with Gibbler for more info. Great time for the kids!

 

  • 2020 Murph Challenge: Monday, May 25th –> Dog Pound AO – get in touch with Mayberry for any questions. “If not me, than who?”

 

  • F3 Hike: Saturday, May 16th – get in touch with Abscess or Steam for more info. There’s a cal event in the main F3 GroupMe – look for an event in Slack soon.

 

  • F3 Morristown Pre-Launch Q101/GrowSchool: Saturday, May 23rd – Frank Lorino Park, Morristown, TN – 7am. Clown cars and HIM highly encouraged to go if able

 

  • F3 Morristown Launch: Saturday, June 6th – Frank Lorino Park, Morristown, TN – 7am. Clown cars highly HIGHLY encouraged to show out for the initial launch Q for this new region we’re helping plant

110 %

THE SCENE: Perfect weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Longer than normal warmup.
THA-THANG:
Start off with a mosey to the top of the hill. Spreading out and 15ft behind someone if needed.
half of the PAX at one end, half at the other.  Both groups will do an exercise and run towards the center of the lot, do another and run back. Exercises are listed below. Start at 10 of each exercise and work down to 1. Move to the next two exercises.

  • Merkins and jump squats
  • Dry docks and 4-count SSHs

Felt like the pax was getting tired of running back and forth so I audibled and took us on a mosey to the  cul-de-sac. Circle up.  10 of each exercise that the PAX throws out.

line work on the long parking lines

  • both feet both sides x4
  • high knees both sides x4
  • bunny hop both side x4
  • Bear crawl both sides x2
  • crawl bear both sides x2

mosey back to the AO by way of upper lot.

MARY:

Some yoga crap where you hold your leg up in a plank position and switch to arms. Then some Merkins and squats.

COUNT-OFF & NAME-O-RAMA
9 PAX
CIRCLE OF TRUST/BOM:
Giving 110% in everything you do. It’s funny how we can plan and talk a big talk about doing the best we can but seldom follow through with it. This break has I understand how fortunate I am your job and how I need to be giving more effort. Not just for myself, but so I can leave a legacy of my ethics to my kids and friends. Write the workout this morning I saw in front Imagine Dragons called Warriors came  on. Fit perfectly with what I was thinking and sharing. Here are the lyrics.

“As a child you would wait
And watch from far away
But you always knew that you’d be the one
That work while they all play
In youth you’d lay
Awake at night and scheme
Of all the things that you would change
But it was just a dream!
Here we are, don’t turn away now,
We are the warriors that built this town
Here we are, don’t turn away now
We are the warriors that built this town
From dust.
Will come
When you’ll have to rise
Above the best and prove yourself
Your spirit never dies!
Farewell, I’ve gone to take my throne above
But don’t weep for me
‘Cause this will be
The labor of my love
Here we are, don’t turn away now
We are the…“

MOLESKIN:

It was really great to get back out in the gloom with the PAX. I haven’t done much since I’ve been out so I’m sure I’ll be sore. But it’s worth it….it always is.

ANNOUNCEMENTS:
Prayers for family health issues, kids taking exams, job changes and friends with drug issues.