F3 Knoxville

CMU Campus tour

The Scene

28 Degrees 

F3 Welcome and Disclaimer

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

Warm-O-Rama

SSH

Merkins

Tempo Squats

Toe Taps

Hairy Rockettes

TN Rocking Chair

Tha-Thang

Mosey to CMU pile and grab 2 for a trip around campus (Modify with 1 if necessary)

 

Suitcase carry CMU’s to first location (Mouth of CMU alley)

2 rounds/12 reps

CMU Swings/Air squats (Booty touching CMU)

 

Suitcase carry CMU’s to the second location by the covered walkway

2 rounds/12 reps

CMU deadlift to sprawl/Iron Mikes (6 e/s)

 

Suitcase carry to next location by the Fathers house (Garage door was open, weird)

2 rounds/12 reps

Thrusters/Merkins on CMU (Try to get chest below the CMU)

 

Brick by Brick in the back parking lot. Each member of the pax will take one CMU at a time to the next parking lot line. After both CMU’s are back together, then run to the starting point and back. (Repeat will we get to the other end of the parking lot) 

We then moved our CMU’s via American Hammers about 30 yards.

Freestyle carry CMU’s back to the CMU pile and mosey back to the AO

Mary

No Time

COUNT-OFF & NAME-O-RAMA

8 and 1 2.0 for the beatdown

COT/BOM

Spoke about the weight of Good Friday and even though we carry burdens throughout our lives (Much like those CMU’s around campus) that Jesus carried the ultimate burden for us so that we could have eternal life. 

MOLESKIN:

I wanted to thank the PAX for bearing with me throughout the beatdown. Was not feeling well. It is interesting to see how the temperament of the Q dictates that of the rest of the PAX during the beatdown. 

ANNOUNCEMENTS:

For the month of April, we are going to be collecting items at the AOs for Safe Haven, a program of the World United Ministries (www.worldunitedministries.org) led by Laurence Williams in East Knoxville. The ministry is in the trenches trying to steer the really at risk kids in the Austin-East community into good choices and away from gang life.  Safe Haven, a donated house on Magnolia Avenue, is meant to be a place where kids can go and hang out, and also escape violence when needed – it has bunk beds available.  F3 Knoxville will be providing them with the following items:

                                                                     

* individually wrapped snacks

* individual bottles or cans of soda, Gatorade or water

* paper towels, Clorox wipes, trash bags

* toilet paper

* Visa gift cards in small denominations ($10-20) 

* Bath towels and twin bed linens. 

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:

He is Risen Indeed

  • Welcome – slight chill @ 43 degrees – clear skys – Moon sliver in the sky.
  • Warmup:
    • 10 SSH, 10 Tempo Merkins, 10 Tempo Iron Mikes
    • Mosey to High School Entrance – 10 Monkey Humpers, 10 Pickle Pounders
    • Mosey to All Saints Entrance – 10 Smurf Jacks
    • Side Hops (both directions) , Kereokee towards CMU Pile, Bernie to CMU Pile
  • Workout:
    • Every Minute on the Minute workout for 40 minutes – then take a 20 second rest at end of each minute.
    • During that 20 seconds do a “Chipper Switch” where teams of two trade off doing CMU plaster chipping for the next minute (they were given hammer and chizels) – To become a Chipper or sweeper you had to do 10 Burpees to start.
    • The rest of the HIMs cary as fast as they can CMU’s out to a counting “Grid” of 10 rows by 10 columns.
    • We moved 216 blocks between the seven of us (roughly 30 CMU’s each) and changed a very messy CMU pile into nice and neat CMU pile.
    • The theme was – that we were rolling away the stone from the Tomb to see if Jesus was in the tomb – Alas – He was not there – so we cleaned up the tomb and left it nicer than when we found it.
    • At the 10 Minute Mark we added 1 Blockee to each CMU drop off.
  • Wrap Up
      • At 6:03 we started re-stacking all 216 blocks back into a neat pile.  We went over a little in time but were very grateful that Jesus was not in the tomb.
      • Galations 2:20 I have been crucified with Christ [in Him I have shared His crucifixion]; it is no longer I who live, but Christ (the Messiah) lives in me; and the life I now live in the body I live by faith in (by adherence to and reliance on and complete trust in) the Son of God, Who loved me and gave Himself up for me.
      • To me this is a great faith & gospel summary verse – Go out and live by faith today! Christ is in you!

ShamRockin’ the Mic

THE SCENE: Cool and dry…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side straddle hop in cadence 20
Cherry Pickers
10 tempo Merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
5 burpees on your own
Side straddle hop in cadence
THA-THANG:

  • Mosey to the coupon pile
  • Partner up, line up on curb
    100 curls while partner bear crawls to the other side and crawl bears back
    100 thrusters while partner Crab walks to the other side and Bernies back
  • Flutter kicks in cadence
  • Mosey to the covered side, line up on curb
    Shaun T’s – step up, knee to opposite elbow,
    Step down, backward lunge and reach to curb.
  • Burpee leap frogs from one speed bump to the other
  • Flutter kicks in cadence
  • Mosey to the track
  • Suicides 20yd, 30yd, 40yd
  • Kick flip’s Mucho Chesto: Diamond, Regular, Wide, and Staggered 10x each
  • Flutter kicks in cadence
  • Walk corners and sprint down the straight away
  • Freddy Mercury in cadence
  • Mosey back to the flag!

MARY:

  • Cardio Island: Karaokes, High Knees, high heels, skip, side to side low, walking lunges
  • 8 Count Merkins x10

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:
I finished reading the Bible for the first time in my life back in February. This is probably not a feat for you guys… It took me a little more than 2 years to finish a 1 year plan. But I did it! I’ve always been around the Bible and I’ve read bits and pieces, here and there. I made a lot of attempts to read it cover to cover, and i would fizzle somewhere after the creation… If you struggle like I did, I highly recommend a Bible reading plan.

MOLESKIN:
Thank you gentlemen for challenging me! I have nothing but respect for you guys.

ANNOUNCEMENTS:

Measuring Progress & Celebrating Birthdays

THE SCENE: 60 degrees and wet from the overnight rain, but otherwise favorable.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 SSH
Thai Fighters x10 each leg
Tempo Squats 10
Cherry Pickers x 5
Arm Stretches
THA-THANG:

Start 30 minute timer
run 1 mile for time
then repeat as many times as possible the following:
5 burpees
10 merkins
15 sit ups
20 squats
record progress and mile time to repeat workout later and measure progress

I may add everyone’s mile time and progression through the exercises at a later date.
MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA
11 this morning
CIRCLE OF TRUST/BOM:

Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things.

I am weak in my prayer life, and this verse is a reminder that if we humbly ask God, through prayer and thanksgiving, that he will guard our hearts and minds.  We are told to rejoice and don’t be anxious.  He can help with our anxiety about the problems in our life, all we have to do is follow the lead of these verses.

MOLESKIN:
Pray for Pool Boy’s bosses who have Covid, and that through this experience they will seek Jesus.
Pray for Dumpster Dive’s client, Mr. Thompson, who needs to wrap up his claim and after the arduous fight he is battling depression.
Continue to Pray for Jenner and his MCAT/Med school hurdles.
ANNOUNCEMENTS: