F3 Knoxville

Fun with coal

THE SCENE: Partly Cloudy, 22°F, Feels like 14°F, Humidity 68%, Wind 7mph from NNE
F3 WELCOME & DISCLAIMER

No FNGs

WARM-O-RAMA:

  • SSH x20 IC
  • Burpees OYO x10
  • SSH x20 IC
  • Merkins OYO x10
  • SSH x10 IC
  • Burpees OYO x5
  • SSH x10 IC
  • Merkins OYO x5

THA-THANG:

Mosey to the front of the parking lot where the greenway crosses the road.

At every light and power pole do x5 merkins. Alternate travel mode between stops; bear crawls and lunges. Go till you reach the start of the greenway.

Indian run from start of greenway back through the upper lot loop and to Herbie’s truck to get the ‘Christmas Coal’.

Mosey to a well-lit area of the AO.

2 ‘lumps of christmas coal’ – foam 12 sided dice with exercises, roll both dice do both exercises. Completed this pattern twice around the PAX.

MARY:

  • 4 kinds of flutter kicks, 7x IC each type:
    • Upright arms out
    • Mostly inclined, arms out
    • Regular
    • Regular with BBS on 4 count
  • 20x Hello Dolly’s
  • 20x Box Cutters
  • 5x Captian Thors

COUNT-OFF & NAME-O-RAMA
No FNGs
CIRCLE OF TRUST/BOM:

Revisit the mission statement, core values, and credo of F3.

F3 is a men’s workout group, with the mission to plant, grow and serve small workout groups for the invigoration of male community leadership. Our workouts:

  • Are free of charge
  • Are open to all men
  • Are held outdoors, rain or shine, heat or cold
  • Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  • End with a Circle of Trust

The F3 Credo is: Leave no man behind, and leave no man where you find him.

Focus was on the fact that the workouts are supposed to invigorate us to leadership. The modifier on leadership is community. How are we affecting our community? In the case of the HIMs of Brickyard, this includes the Powell community where we live and workout, our churches, our jobs, our friends and our families. We all have influence in all these areas whether we realize it or not. Someone is watching and noticing our actions. So what are you doing to lead your community?

MOLESKIN:
The topic of leadership is one that I read many books on, listen to podcasts, and discuss with others. It is also an area that I struggle with continuously. I am an introvert at heart and am non-confrontational. I struggle with need to step up and be a strong leader and my desire to not be out front. I am comfortable leading from the six, but I also know that I am not always effective there. I’m thankful for all the things that F3 has taught me and continues to teach me through every workout that I Q and everyone that I participate in. I know that my F3 brothers will continue to push me to be the leader I need to be in my community, my church and my family.
ANNOUNCEMENTS:
Monthly challenge is still going on – 100 burpees for time. Post your results at http://bit.ly/f3knox2020.
F3 is coming to Morristown. Reach out to anyone you know in the area. April 4th at Frank Lorino Park.

A Wizard is Never Late

THE SCENE  warm…51 degrees clear skies

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Simmons started us With 25 side straddle hops, then Belding appeared out of nowhere to take over the Q.  We did baby arm circles, cherry pickers, and tempo squats.
THA-THANG:
After moseying to the Greenway we completed a route 66. This consists of running a quarter-mile and doing one Burpee then running another quarter-mile and doing two Burpee’s and running another quarter mile and doing three Burpee‘s. Continue this pattern until you reach 11 Burpee’s.

MARY:
Merkins and Capt Thor
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We discussed removing the white noise from your life to get in touch with your emotions to allow you to be a better leader and partner. Take a break with intentionality at to remove distractions and connect with yourself. For me this means removing Facebook from my phone to keep me from wasting time by looking at social media. I replaced Facebook with a Bible reading plan so in my downtime I can look at the word and grow spiritually.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Pearl Harbor Remembrance Workout

THE SCENE: Clear & Cool @ 39 degrees in Powell TN at the local High School
F3 WELCOME & DISCLAIMER

Was Done.

WARM-O-RAMA:
SSH, LBAC, Merkins, Cherry Pickers, Wind Mills, Stretching, Run a Lap .
THA-THANG:
Two teams of 3 were arranged, the yellow team & the orange. The orange team seemed to have more due diligence about themselves & prior knowledge about the subject matter than the yellow team. A question was read about Pearl Harbor by the Q while each team sent a HIM around the parking lot to grab a disc of their assigned color. The teams HIM who returned to the Q first with a disc in hand got to answer first. The team that lost had to draw a Royalty Card from the F3 Deck of Workout Card and perform 25 reps of said exercise while the other team drew a number card and performed the exercise 10 Reps. If neither team got the  correct answer an ACE was drawn and the PAX performed the exercise 100 Reps. This happened twice. The Orange team won most challenges & the Yellow team had to perform most of the Royalty Card exercises but the Orange Team demonstrated some grace by trading cards a couple of times. Some extra Burpees were performed because the Yellow Team tried to use a number card when they were supposed to use a royalty card.

MARY:

N/A abdominal exercises were interspersed in the workout itself.

COUNT-OFF & NAME-O-RAMA

Hamm, A-Rod, Belding, Biohazard, The Colonel, Tuba, & Natty

CIRCLE OF TRUST/BOM:
We Picked up a Trashed parking lot.
MOLESKIN:
Be Kind. Be kind to the Q too.

ANNOUNCEMENTS:
I don’t have anything.

Blue Light Special

THE SCENE: Cold and clear 34 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 25 IC, Windmills x 10 IC, Cherry Pickers x 12 IC, Imperial Squat Walkers x 12 IC, Grady Corns x 12 IC, T-Plank Arm Circles x 10 IC bi-directional bilaterally
THA-THANG: Partner Up

  • P1 does MKNS while P2 runs to “intelligibly” get a coupon from rock pile (then switch roles)
  • Mosey to Bank and P1 runs a lap w/ coupon  while P2 squats w/ coupon until P1 returns & switch until 200
  • P1 performs triceps raises w/ coupon while P2 runs lap, switch until 100
  • P1 performs BBS while P2 runs lap, continue until 150
  • Run to rock pile with 5-0 assistance crossing road “the Blue Light Special”
  •  Return / run to AO

MARY:
flutters x 20 IC, box cutters x 20 IC, Bruce Lees x 10 IC, 30 MKNS SC, 3 Burpees
COUNT-OFF & NAME-O-RAMA
15 rock toting men: Natty, Simmons, Tuba, Chaucer, Herbie, Fast-n-Easy, Stickers, Fob, Biohazard, Wilson, Mr. Wedgie, Hamm, Tractor, and Belding
CIRCLE OF TRUST/BOM:
A few quotes:  “I always thought it was me against the world and then one day I realized it was just me against me,” Every next level of your life will demand a different you,” Everyone wants a powerful woman until you start dating her and realize you have to step your shit up.”  Basically, know that it is you against you until you devote yourself to those relationships, especially one with God.  As we did today, “partner Up,” because you’re never really alone.
MOLESKIN:
Pray for Biohazard’s old mentor Connie who is now in hospice.
ANNOUNCEMENTS:
convergence at Truck stop next week, otherwise Hamm on Q for Brickyard

Foggy Fun

THE SCENE: Foggy, 51°F, Feels like 51°F, Humidity 98%, Wind 0mph from N
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 20x IC
  • Tempo Squats 15x IC
  • LBAC 15x IC Forwards and Backwards

THA-THANG:

  • Mosey to the track
  • 4 rounds
    • 40x Squats
    • 30x Hand Release Merkins
    • 20x Burpees
    • 400m run
  • Mosey to the front

MARY:

  • Captain Thors 5x
  • Flutter Kicks 20x IC
  • 8ct Man Makers 10x

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Consider it all joy, my brethren, when you encounter various trials, knowing that the testing of your faith produces endurance. And let endurance have its perfect result, so that you may be perfect and complete, lacking in nothing.  But if any of you lacks wisdom, let him ask of God, who gives to all generously and without reproach, and it will be given to him.
James 1:2‭-‬5 NASB
Many times we answer with knowledge instead of wisdom. Wisdom includes listening to anothers words and feelings and responding if necessary. Many times no response is needed, the person just needed to be heard. Wisdom is required for the trials we face, we need to be willing to ask for it and have the patience to receive it.

MOLESKIN:

ANNOUNCEMENTS:
Food drive is still on, bring your donations either Thursday or Saturday.
Brolympics on Nov. 9. Signup at – https://f3knoxville.us16.list-manage.com/track/click?u=2bbfbfb4650376d65ab58b2d4&id=6f6f153159&e=b4b4ef0ceb
3rd F Dec 7 – Convergence at Truck Stop with Fellowship after at Two Rivers Church