F3 Knoxville

Author: Mayberry

Merkin Mayhem and Mayberry Macarena

Scene: 57 and clear

Welcome and Disclaimer

Warm-o-Rama

IC 4ct BAC, forwards and backwards
IC 4ct Michael Phelps
IC 4ct Confused Penguin
Little bit o’this and o’that

The THANG

Strollin – walk across the parking lot, no Mosey due to sore legs

5 rounds rounds of Merkin Mayhem slowly
– 10 diamond
– 10 normal
– 10 wide
– Rest with a shakeout and Deadbug x 10 IC 4ct

5 rounds
– 10 IC SSH
– 10 IC Merkins
– 30 second rest between

5 rounds slowly
– 10 Turkish getups
– 10 Love machines (BBS with tabletop)
– 10 Spider-Man push ups

5 rounds of
– 10 x 4ct Freddie Mercury
– 10 steps Lizard walk
– 10 x 4ct V up

Ab-o-Rama

Mayberry Macarena (named by I-Beam)
– assume plank position and hold while you
– Tap ears
– Tap shoulders
– Tap hips
– Tap knees
– Tap toes
Floor wipers
Reverse crunch

Name-o-Rama

BOM

These shoes.
These are my Ragnar shoes.
Bought on sale at Academy sports.
Took me farther than I ever ran before.
And still my feet hurt.
Because it was not the shoes that took me through the race, it was the group of men I ran with that pushed me to finish the race. It was not only their strength and encouragement but their faith and belief in me that I wouldn’t let them down. For example, I was waiting to get started on my 3rd leg, the longest leg I ran in the race, and the leg I was the most worried about going into the race. As I was getting ready to leave I looked over and all 3 of my teammates were on the phone talking to their wives. And what struck me is not that they were on the phone, or not pumping me up, but that they had the confidence in me to finish this leg without problem. They didn’t need to cheer me know because they already knew I was going to do it, even though I didn’t know it.  But they knew I wouldn’t let them down. As I was midway through the leg and realizingI hated running, and at that point life and everything else, their confidence in me kicked in and helped me through. In turn it was the same confidence and faith I had in them to finish their legs of the race.

Well I tell you this, it is the same faith and belief that God wants us to have in Him. Unfailing, unwavering belief that He is behind us pushing us to go forward, arms out to catch us when we fall, and  also in front of us leading the way. He has a plan for us, and when we put our faith in Him, He will do great things.

“Trust in the Lord with all your heart and lean not on your own understanding. In all ways submit to him and he will make your paths straight” Proverbs 3:5

Celebrate the Filthy 50

Scene: Clear and 45

Welcome and disclaimer

Warm-o-rama
10 OYO Burpees
10 IC BAC
10 IC Cherry pickers
20 IC Merkins

COP
MOSEY to outhouse
50 OYO box jumps
50 IC mtn climbers
50 OYO lunges up Matterhorn, each leg
50 OYO pull ups/aka upper body squats
50 IC squats
50 IC SSH
50 IC Merkins

Wind sprint races between the light poles with Merkins. All start at the same time.
10×17 poles of Merkins 170
10×6 poles of CCD 60

Ab-o-Rama

Batman has 9 abs
10 IC Dive bombers
10 IC cowgirls
20 IC pickle pounders
50 4ct LBCs

BOM
Celebrate

I think we all know the story of the prodigal son, but just in case…

A father has two sons and he has promised than part of an inheritance. One son tells his father he is leaving and wants his part of the money. The son gets the money runs alway and spends it on hookers, booze, and wild parties. He thought he had it all, the money, the women, and tons of friends. But when the money dried up, and the women were gone, so were his “friends”. He found himself working as a pig farmer, but unable to even eat the food the pigs were eating. Wearing rags and living off pig scraps he decided to return to his father and beg for a job.

And we all know that he got there and he had sinned and asked for forgiveness the father celebrated and gave home sandals, a robe, a ring, and a feast. And they celebrate. The image being that God celebrates whenever we are lost from him and we return.

Celebrate being able to get up in the morning to come to F3, celebrate our jobs, celebrate or wives, celebrate our children. Celebrate the love God has for us and share that love as we go out today.

Luke 15:11

Prayer requests
– Handbell’s wife to give birth to a healthy baby girl….SOON
– Pogo and his family safe travels to see the Mouse
– Judge Samurai as he kicks cancer in the face!

“I can’t” = bullshit

Welcome and disclaimer

Warm-o-Rama
10 burpees
OMC Merkins

The THANG

Mosey to the softball field, pause for the 6, pinwheels and squats

Field of dreams audible to the outfield due to mush.
Home 10 burpees 10 Merkins run to first

1st base – BBS until relieved

2nd base – Dry docs

3rd base – Domo squats

Sitting in the stands
Reverse BC up the bleachers (feet first)
BC across the bleachers
BC down the bleachers head first (audible cause bleachers were we and slippery)

Mosey to the steps and bear crawl down

On the Dawn Wall
10 Burpees at the bottom
10 Dry docs at the top

Mosey towards the AO pause part way for the 6 Merkins and box jumps

Ab-o-Rama
Lego Batman has 9 abs
V-ups
Floor wipers
American Hammers

Name-o-Rama

BOM

“I can’t” = bullshit. Is it that you “can’t” or that you “won’t”.  Michael Jordan once said “I can accept failure, what I can’t accept is not trying.”  We as men of this world get caught up in the societal message that we aren’t good enough, someone is always better, we aren’t strong enough.  In the end it’s the same message “you can’t do it.”

And so many men buy into this mentality. They don’t care anymore, they don’t workout, and they sure as crap don’t get up early and post to F3. But some men here are just as guilty of the “I can’t” attitude. “I can’t go up that hill, I can’t do nor Merkins, I can’t go any harder, I can’t finish.” And those “I’s” turn into “my’s”. “My legs hurt, my arms hurt, my back hurts, etc.”

So, what is your goal? What is you mountain to overcome? Are your tired of being the 6? Does it bug you not to finish a run? Are you pissed you can’t do pull ups, Merkins, or sprints? Maybe it’s not physical, maybe it’s to be a better husband, dad, boss, employee, coworker.

Here’s the deal, maybe you need help, maybe you need support, encouragement, and love. Well, welcome to F3. And while I have mostly been talking about it physically, we also need the love, support, and encouragement spiritually. Jesus wants us to share our lives with Him, and not just the bad times when we really need Him but the good times too. And He will give us strength to do all the things we want to do.
Philippians 4:13 “I can do all things through Him who gives me strength”

All things.  Not just the physical, the mental, the emotional, the spiritual, but ALL things through Him who gives me strength. We should all spend some time with Him, and ask about the things we “can” do and forget about the things we “can’t” do.

Chalk Games

The Scene: 40 and clear

F3 welcome and disclaimer

Warm-o-Rama
10 IC forward arm circles
10 IC reverse arm circles
20 IC x 4ct Merkins
Mosey to hockey rink and BB up

The THANG
Hopscotch
1st round
burpees
1 partner does 20 SSH and 20 LBC while other completes the burpee hopscotch
Switch
When both finish take a lap

2nd round
Carolina dry docks/bear crawl
Domo squats
Switch
When both finish take a lap

Mosey to Pee Rocks
AMRAP
20 x Clean and press
20 x Squats
20 x Curls
20 x Tris
While partner sprints across the parking spots

3 rounds of Pinwheels (aka shuffle press in a circle)
Partner does Rocky Balboa until Pinwheel is complete

Ab-o-rama
Pickle pounders
BBS
American Hammers

BOM

This past fall I read a book by John Eldridge called “Fathered by God” and it spoke of how many men seek their strength from a woman instead of seeking it from God. By doing this it leads us to begin to resent the woman because the strength we as men need is not something we can obtain from her. That is something we must obtain from God. I’m sure I was partially doing this to my wife as well, but ever since reading that I have been trying to get my strength from God, F3 being a part of that, and providing my strength to her. You know what? It has helped our relationship and our family.

Tomorrow my wife goes in for surgery, and the last time she went in for surgery was about 4 years ago when she had an unplanned operation for an eptopic pregnancy. I didn’t realize the severity of the operation until the doctor came out and said “ok the chances she won’t make it, or that there will be complications are slim, but there is a possibility she could not return”. As I sat in the waiting room my mind raced, we had a 2 year old son at home, she was a stay at home mom, which means she did everything for him and me, and at that time the woman I had been gaining my strength from might not come back to me. I was freaked the fudge out, and I was a weak weak man.

As we approach this surgery tomorrow, I know we are in a different place, I’m giving her my strength instead of taking my strength from here and I know in my heart God is watching over her. However, I’m still a weak man. We now have 2 wonderful children and a 9 week old puppy at the house, her recovery time is 4-6 weeks and I’m scared of the wheels falling off the bus . I don’t struggle with the thought of losing my wife on this one, because that is in God’s hands. But daily I struggle with not being the husband she needs or the father my kids need.

I also know all of us here are all struggling with something or another, injuries, illness, divorce, death of a loved one, depression, loss of a job, possible move, etc. What we need to do is turn it to God. This is when God wants us to turn it to Him. It says so in:

2 Corinthians 12:8-10

“Three times I pleaded with the Lord to take it away from me. But He said to me “My grace is sufficient for you for my power is made perfect in weakness” Therefore I will boast all the more gladly about my weaknesses so that Christ power may rest on me. That is why, for Christ’s sake, I delight in weaknesses, insults, hardships, persecutions, and difficulties. For when I am weak, then I am strong”

I am a weak man. But I am strong because I know God is with me, and my M. I know he will watch over her, protect her, and bring her out of this better than before.

First 2017 Mosey at the Dog Pound

The Scene: 53 damp as the rain had just moved through

F3 Welcome and Disclaimer

WARM-O-Rama:

Mosey to the bottom of Matterhorn

50 4ct x IC Mountain Climbers

25 4ct x SSHs

The THANG:

Up the Matterhorn, down the Matterhorn, and back up again

Circle back to pick up the 6 and Mosey to the Pav-a-lon

50 x OYO Pull-ups

50 x OYO Toes to Bar (sub Imperial Walkers when needed)

50 x OYO Squats

Mosey to the upper parking lot and Battle Buddy up

Baby DORA

50 x Burpees

100 x Domo Arigato Squats

200 x Merkins

300 x LBCs  (you only get wet once)

AB-O-Rama:

Merkin Ring of fire

Name-O-Rama

BOM:

With New Years here and everyone making New Years resolutions here is mine: “I am 3rd.”  While there are physical and personal goals I want to meet this year, the biggest and most challenging is to remember “I am 3rd.”  What that means in order is 1. God, 2. Family, friends, F3 Brothers, and strangers, 3. Me.  In our world where it is all about me, me, me, to put others before oneself is a challenge but what a wonderful blessing for the recipients, and prime example of Jesus.  We have been a recipient of Jesus putting God first, others even his enemies second, and himself third.  I can think of no better example to follow than his leadership.

Every time I go to read the Bible with my son, he wants to read his favorite verse.  He just turned 7. His favorite verse is Philipians 4:13 which is perfect for the strength we need to accomplish all our goals, but especially to remember to be 3rd

“I can do all this through Him who gives me strength”

Moleskin: Lots of F3 brothers either fartsacked due to the rain, or the pull-ups.  Prayer request for Amelia whose M will soon have a 2.0, and also for the family in Martin TN  who is suffering through the loss of 2 of their 2.0s in a house fire.