F3 Knoxville

Author: piston

Loving big teddy bear monster.

Finish the Work

THE SCENE: 58 degrees and recovering from the storms the night before
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 reps each of:  SSH, tempo squats, LBAC (forward/backward), tempo merkins, TN rockin chairs, Moroccan night clubs, mountain climbers, OH claps, WMH, Imperial Walkers, end with projectovators.
THA-THANG:
Mosey to middle light pole in parking lot (short mosey).

  • 6 rounds
    • 50 Squats
    • 25 Merkins
    • Run “approximately” 100 meters (to sign)
    • Bernie up to ball field fence
    • Run “approximately” 100 meters
  • Modified to 4 rounds and went back to circle
  • Using 2 dice:
    • 1st roll determined exercise: 1=Burpees, 2=Merkins, 3=Squats, 4=LBC, 5=Bench Dips, 6=SSH
    • 2nd roll determined reps x 10:  6=60 as an example
    • Everyone rolled around the circle of 9, made sure we did every exercise at least once.

MARY:
Shoulder Mary for 4 minutes:  Chattanooga Cherry Pickers, Seal Claps, Drummers, and held Sampson for 1 minute 15 seconds
COUNT-OFF & NAME-O-RAMA
9 PAX including 1 FNG that was later named “Spare Key”
CIRCLE OF TRUST/BOM:
Text to meditate on as we move into the Easter season:  John 19:30 “When Jesus had received the sour wine, he said, ‘It is finished.” Then bowing his head, he gave up his spirit.”

Jesus was given direction to complete from his father.  He made sure that he accomplished his work before dying.  We, following his example, as HIMs should strive to complete our tasks in the same way.  Whether in our home life, our jobs, our personal walk, or in the community.  High impact men strive to finish what they start.

MOLESKIN:
Prayer requests for those impacted by the storms, Bobbit’s friend Jamie, those on DL or DR.
ANNOUNCEMENTS:
Discussed Q schedule over the next week.  Invited HIMS to join Hardship Hill team.  Discussed Shield Lock Alpha group and when Bravo will start (after Easter).  Named FNG and got that pic.

Piston’s Derriere Destroyer

THE SCENE: 45 degrees and drizzling rain (about to rain hard). Wonderful day to start with a gloom sess.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10x of the following:  SSH; Tempo Merkins; Tempo Squats; WMH; Chattanooga Pickers; Moroccan Night Clubs; Knoxville Pickers; finish with Undertakers.
THA-THANG:
Mosey to pavilion.

  • 1 burpee; 2 “Nancy Kerrigan” (Crossover back lunge – think skating); 3 Pickle Pointers
  • 2 burpees; 4 “NK”; 6 PP
  • 3 burpees; 8 “NK”; 12 PP

Continue this model until round 5 modify to 20 NK and 50 PP each round while continuing to add burpees.

At round 9, hold a glute bridge for 3-4 minutes, if you don’t break, you can skip round 10 of burpees.

Continue until round 12 of burpees.  For rounds 11 and 12, change PP to Fire Hydrants (25 per side).

MARY:
Hold Al Gore for 1 minute.  30 second glute stretch each side; 30 second adductor stretch each side; 30 second forward stretch for hamstrings.
COUNT-OFF & NAME-O-RAMA

14 HIMs in the gloom today.

CIRCLE OF TRUST/BOM:
Leadership many times means having to think on the fly and be able to articulate things off the top of your head.  Abraham Lincoln was one of the best at extemporaneous speaking.  But Lincoln’s secret was that he actually practiced speaking extemporaneously – whether verbal or non-verbal in his preparation.

And while there may be times when we are completely taken off guard by something, as leaders we need to be ready to lead – with verbal and non-verbal leadership.  So care must be given in our preparation even if we never have the opportunity to demonstrate our preparedness.

1 Peter 3:15 states, “but in your hearts regard Christ the Lord as holy, ready at any time to give a defense to anyone who asks you for a reason for the hope that is in you.”

Working through scenarios of preparedness is something we should do in several areas of life, whether for work, home, F3, and our Christian walk.  Be ready to lead.

MOLESKIN:
Praises for new babies; prayers for Ride Along (sick) and Binks (House Hunting).
ANNOUNCEMENTS:
Binks to update Slack about 2nd F opportunity for rock climbing gym in Knoxville, discussed Ruck prep, and discussed purchase of AED during coffee.  Reviewed who was on Q over the next couple of glooms.

Consider it all joy to suffer

THE SCENE: Way too cold to be March 18th.  28 degrees and windy.  Prayed for the workday at Cardinal’s M’s house before we began, some of the HIMs clown car up there immediately after prayer.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 Burpee; 15x or 10x of:  SSH, Tempo Squats, Tempo Merkins, Seal Claps, Clubs, LBAC (forward/backward), Knoxville Cherry Pickers
THA-THANG:
Started with agility:  Using a speed ladder, 1 HIMs did a 2 CMU farmers carry for 100 meters while the other HIMs did various agility drills with the speed ladder (in-out hops, side-side hops, etc.).  Afterwards, 2 HIMs did ground to shoulders with the CMUs 10x (5 each shoulder) while the other HIMs did burpees (rotating out each set).

Next, endurance:

  • 50 Squats, run 200 meters, 10 Merkins
  • 40 Squats, run 200 meters, 20 Merkins
  • 30 Squats, run 200 meters, 30 Merkins
  • 20 Squats, run 200 meters, 40 Merkins
  • 10 Squats, run 200 meters, 50 Merkins

MARY:
7 Minutes of Mary where 1 HIM called out and exercise for the others to do for 1 minute while that HIM did a minute of curls with the CMU.
COUNT-OFF & NAME-O-RAMA
7 HIMs in the gloom with 2 HIMs joining us for prayer before they headed to paint.
CIRCLE OF TRUST/BOM:
Romans 8:18:  “For I consider that the sufferings of this present time are not worth comparing with the glory that is going to be revealed to us.”

When things get tough, whether physically, mentally, or spiritually, we know that there is something in the future that will completely overshadow and make us forget those sufferings.  When we see Jesus face-to-face.  When we encounter hard circumstance, hard people, or desperate times, we know we have this hope in Christ Jesus.

MOLESKIN:
Praises for continued improvement of Ride Along’s dad and for the birth of Wilbur’s 2.0.  Praying again for the workday at Cardinal’s M’s house.
ANNOUNCEMENTS:
Announced next couple of Q’s and requested that HIMs try to EH some guys.  Chee-Burger is looking for people to work at his job if any HIMs know of anyone.

We love CMUs

THE SCENE: Colder than crap for March 13th.  34 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 burpee, 15 SSH, 2 burpees, tempo merkins x5, 1 burpee, tempo squats x5, 2 burpees, WMH x 6, 1 burpee, Knoxville Cherries x6, Shoulders:  LBACs (forward/back), Seal claps, OH claps, Chattanooga Cherries, and finish with Projectorvators x 5.
THA-THANG:
Mosey to middle light of parking lot with CMUs.

  • 30 CMU Thrusters, 30 CMU Swings, and 5 Burpees
  • 20 CMU Thrusters, 20 CMU Swings, and 5 Burpees
  • 10 CMU Thrusters, 10 CMU Swings, and 5 Burpees
  • Run approximately 200 meters
  • 5 CMU Thrusters, 5 CMU Sumo High Pulls
  • Run approximately 200 meters
  • 10 CMU Goblet Squats, 10 CMU Sumo High Pulls, 5 Burpees
  • 20 CMU Goblet Squats, 20 CMU Sumo High Pulls, 5 Burpees
  • 30 CMU Goblet Squats, 30 CMU Sumo High Pulls, 5 Burpees
  • 15 CMU Thrusters, 15 CMU Goblet Squats, 5 Burpees
  • 30 CMU Thrusters, 30 CMU Goblet Squats, 5 Burpees
  • Run approximately 200 meters
  • 2:00 Minutes of CMU Curls
  • 1:00 Minute of Monkey Humpers in honor of Curious George

MARY:
No time for Mary.
COUNT-OFF & NAME-O-RAMA
11 PAX were hitting it hard today.
CIRCLE OF TRUST/BOM:
Synopsis from Romans 5:1-11:
1. FAITH in Christ provides peace and access
2. HOPE through Christ allows us to endure suffering to become more Christ-like
3. LOVE of Christ saves sinners from God’s wrath and justifies us now and in the future

Faith, Hope, and Love is a repeated theme in Scripture.

“Therefore, since we have been justified by faith, we have peace with God through our Lord Jesus Christ. 2 We have also obtained access through him by faith into this grace in which we stand, and we boast in the hope of the glory of God. 3 And not only that, but we also boast in our afflictions, because we know that affliction produces endurance, 4 endurance produces proven character, and proven character produces hope. 5 This hope will not disappoint us, because God’s love has been poured out in our hearts through the Holy Spirit who was given to us.  6 For while we were still helpless, at the right time, Christ died for the ungodly. 7 For rarely will someone die for a just person—though for a good person perhaps someone might even dare to die. 8 But God proves his own love for us in that while we were still sinners, Christ died for us. 9 How much more then, since we have now been justified by his blood, will we be saved through him from wrath. 10 For if, while we were enemies, we were reconciled to God through the death of his Son, then how much more, having been reconciled, will we be saved by his life. 11 And not only that, but we also boast in God through our Lord Jesus Christ, through whom we have now received this reconciliation.”

MOLESKIN:
Prayers for Wilbur and M as another 2.0 on the way, prayers for those HIMs traveling like Binks, praises for good health and job reports.  Great to have Curious George back with us.
ANNOUNCEMENTS:
March 18th is painting Cardinals’ M’s house in Karns (Please sign up), CSOP Hackshaw Ridge (see newsletter), 3rd F – still working on a draft letter to send to churches about male leadership in the community and F3.  RAMPART will be bombing other AOs this week starting with Big Ball.

Basic Piston Gloom Sess

THE SCENE: 43 degrees at 5:15. Very little wind. Nice morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15x of SSH, Willie Mays Hayes, Mountain Climbers, Tempo Merkins, Tempo Squats, LBAC forward and back, Moroccan Night Clubs, Hallelujahs, and finished with Knoxville Cherry Pickers and Projectovators
THA-THANG:
Mosey to amphitheater

  • 50-40-30-20-10 of
  • Merkins
  • Air Squats

Between each round do 5 box jumps and run around theatre (approximately 100 meters)

  • Each PAX completes 3 pull-ups while the others do backward lunges until all PAX complete.
  • Finish as a group with 5 reps of merkins, squats, jump and run at amphitheater

Mosey back to circle for Mary

MARY:
25x of fire hydrants (per side), Undertakers, leg raises, hand release merkins, wheel barrel merkins, and big boy sit-ups.
COUNT-OFF & NAME-O-RAMA
7 HIMS
CIRCLE OF TRUST/BOM:
Acts 20:24 reads, ““But I consider my life of no value to myself; my purpose is to finish my course and the ministry I received from the Lord Jesus, to testify to the gospel of God’s grace.”

So many times we strive to “find God’s will” which is good, but we miss the point of doing His purpose now…no matter how hard of a grind that may be. God put us where we are now for a reason. Do the hard things and fulfill your purpose in the here and now.

MOLESKIN:
Prayer requests for Lucille’s wife, Ride Along’s dad, Foghorn’s leg, and Cheeburger’s back. Praying for Bobbit and his safe travels. Praying for teachers and students the week before spring break. Praying for Wilbur’s wife and upcoming birth.
ANNOUNCEMENTS:
Cardinal’s Wife house project on March 18. Upcoming CSOPs at other AOs and Hardship Hill.