F3 Knoxville

Author: Rep Sleepy

The Long Way Around

THE SCENE: Hot and humid

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH x15; LBAC X10 (forwards and backwards)

THA-THANG:
Indian run carrying Dwayne (a 19 pound rock) the long way to the Gravel Pit. (Turn right off grinder, left on Best St, and left on Montvale Station)

Partner up where one partner runs down the hill to the street and Bernie back up hill while other partner works through a series of exercises with 100 reps per excersise.

  • WW2 Sit Ups
  • Shoulder Taps (2-ct)
  • Mountain Man Poopers
  • Hello Dolly
  • Merkins
  • Jump Squats
  • Boxcutters
  • Mountain Climbers (2-ct)
  • Iron Mikes (2-ct)

MARY:
Mosey back to the Grinder

COUNT-OFF & NAME-O-RAMA
8 HIMs including guest, Cockpit from F3 Greenville, SC

CIRCLE OF TRUST/BOM:
A few quotes from Dwayne “The Rock” Johnson this morning:

  1. “Success isn’t overnight. It’s when every day you get a little better than the day before. It all adds up.”
  2. “Success isn’t always about ‘greatness,’ it’s about consistency. Consistent, hard work gains success.”
  3. “All success begins with self-discipline. It starts with you.”
  4. “Success at anything will always come down to this: focus and effort. And we control both.”
  5. “The single most powerful thing I can be is to be myself.”

MOLESKIN:
Pray for Fins as they will be closing on their house soon and leaving to travel in their RV for a year on the 18th.

ANNOUNCEMENTS:

Rainy 50

THE SCENE: 70 degrees and rain … lots of rain

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

Side Straddle Hops x25; Little Baby Arm Circles F/B x10 each direction; Ballerina Squats x10

THA-THANG:
Workout was ten rounds of exercises. Started at first line and moved forward to do the exercise x5 at the next line, x10 at the line after that, and x15 at the last line. After the last line run to the end of the grinder and do 5 pullups then Bernie back to the last line and do in reverse back to the beginning. When doing exercises with CMU move forward doing Murder Bunnies and backwards doing Resurrection Bunnies. When doing exercises without CMU move forward doing Bear Crawl and backwards doing Crawl Bear.

  1. CMU Curls
  2. Merkins
  3. CMU Thrusters
  4. Big Boy Situps
  5. CMU Swings
  6. Ballerina Squats
  7. Bent Over Rows
  8. Mountain Climbers
  9. Grave Diggers
  10. Burpees

MARY:
Overhead Claps x50; Box Cutters x10; LBCs for time

COUNT-OFF & NAME-O-RAMA
5 HIMs came out and braved the rain this morning

CIRCLE OF TRUST/BOM:
“Anxiety in a man’s heart weighs him down, but a good word makes him glad.” Proverbs 12:25

Today was my 50th post with F3 and to say that when I started I thought I would get here would have been a lie. When I first came on March 3rd of this year I actually left before the workout was over. I was anxious and out of shape and just plain gave up. It was the encouragement of Swerve and my wife that got me to come back and the encouragement of the PAX that has kept me coming. F3 has become a source of a good word that makes me glad. I have not only grown stronger physically, but more importantly mentally and spiritually thanks to F3.

MOLESKIN:
Pray for Swerve and the mission team from his church as they leave tomorrow. Pray for the community around the Bomb Shelter that they will not give into the division that our world breeds but will instead look for ways to show love even when they disagree.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Blockees, Burpees, and Bears … Oh My!!

THE SCENE: 72 degrees and 94% humidity = Ugh!!

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Grabbed our CMUs and moseyed to the Oval Office. Stopped along the way to do CMU Shoulder Shrugs x10; Upright Rows x10; Bent Over Rows x10

THA-THANG:
Pax partnered up with someone they felt was about as strong as they are. Starting at first line do 10 Blockees than bear crawl to the second line. At the second line do 10 Burpees than bear crawl back to first line. For the first time up and back both partners did bear crawl and then from then on did it Bear Brawl style where one partner pushed on the others shoulders while they crawled. Change the partner bear crawling and the partner providing resistance on each trip.

MARY:
Let the PAX choose and we did a bunch of ab exercises, can’t remember all of them.

COUNT-OFF & NAME-O-RAMA
8 HIMs literally pushed each other to be better this morning.

CIRCLE OF TRUST/BOM:
We can compare our life to a chest of drawers. We have a drawer for family, work, hobbies/activities, God, church, and other things. When we give the Sunday School answer we feel like we should order them something like God, family, hobbies/activities, and work. When we are real with ourselves it is probably more like work, family, hobbies/activities, God, and church. The problem is that those are both wrong. God deserves to be more than a drawer in our life. He should be the chest that the drawers are in. We can’t be the father and husband we are called to be unless we are in Christ. We can’t be the worker we are called to be unless we are in Christ. We can’t be the leader in our church and community we are called to be unless we are in Christ. So look inside yourself and ask, have I given God a drawer in my life or is He the chest my life is contained in?

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

HIMs on Mission

THE SCENE: Low 60s and humid
F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH (4-ct) x 15; Ballerina Squats x10; Bear Crawl Snake halfway down grinder then mosey to the end

THA-THANG:
Ran a kraken around the apex loop. Do exercise at a station then run full lap passing the station you just did to get to the next station. The stations were:

  • Gorilla Humpers x50
  • Big Boy Sit Ups x25
  • Mountain Climbers x50
  • Iron Mikes x25
  • Ballerina Squats x50
  • Diamond Merkins x25
  • Side Straddle Hops x50
  • Burpees x25

All PAX were somewhere in the second go round of doing the stations except Drifter who showed us all up and was on his third round when recover was called.

MARY:
Let the PAX pick the exercises and regretted it. We did Hello Dolly (4-ct) x50; Boat to Canoe x10; Overhead Claps (4-ct) x50; ABCs

COUNT-OFF & NAME-O-RAMA
6 HIMs conquered the kraken this morning

CIRCLE OF TRUST/BOM:
We are getting ready to start VBS at my church tomorrow. I am teaching the missions class to the 1st-5th graders this week and I have had missions on my mind this week. We often think about missions as going to some far off place like China, Africa, or South America. The truth is mission start right where we are now. Our first mission field is our family. We must lead our wives and children first before we lead anywhere else.

MOLESKIN:
Praise that Drifter’s kids are feeling better, pray for Smuggler’s wife as she starts a new job on Monday, pray for Rep Sleepy’s family as his wife prepares to quit her job to be a stay at home mom in August.

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Building A Block Ladder

THE SCENE: 70 degrees with 85% humidity, perfect morning to sweat a lot

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Side Straddle Hops IC x15; Ballerina Squats IC x10; Grave Diggers IC x10; Fast Feet for 30 seconds; Side Hops over block for 30 seconds

THA-THANG:
Moseyed over to the field next to the courts. Five lines set up to work up and back down the ladder.

  • Line 1 – Block Builders x10 then bear crawl dragging block to next line
  • Line 2 – Elf On The Shelf x20 (10 each side) then Thruster Broad Jump to next line
  • Line 3 – CMU Swings x30 then Murder Bunny to next line
  • Line 4 – CMU Press x40 then Twisting Lunge to next line
  • Line 5 – CMU Curls x50

When you got to the top of the ladder you did the same movements between lines going back down stopping to do each exercise. PAX was all somewhere coming down the ladder a second time when Q called recover.

MARY:
Dancing Bears IC x15; More Ballerina Squats since Walt and Butterfingers came late and missed them in the warmup IC x10; Hello Dolly IC x10; Big Boys Sit Ups for time

COUNT-OFF & NAME-O-RAMA
5 HIMs this morning

CIRCLE OF TRUST/BOM:
“So if there is any encouragement in Christ, any comfort from love, any participation in the Spirit, any affection and sympathy, complete my joy by being of the same mind, having the same love, being in full accord and of one mind. Do nothing from selfish ambition and conceit, but in humility count others more significant than yourselves. Let each of you look not only to his own interests, but also to the interests of others.” Philippians 2:1-4

As leaders we need to look to the needs of others and not just ourselves. Leadership is not about being in front or making everyone do things your way. Leadership is humbly looking after the needs of others around you and putting others before yourself.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.