F3 Knoxville

Author: Rep Sleepy

40th Birthday Bash

THE SCENE: Low 70s and plenty of humidity

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH x10; LBAC x10

THA-THANG:
Thang 1: Indian run a large loop carrying Dwayne, stopped 3 different times to do exercises: 40 Big Boy Sit Ups, 40 Squats, 40 Merkins

Thang 2: Do Blockees x10 in the middle of the grinder than go to one of four points to do exercise at the station x40; come back to middle and do Blockees before each station. Overhead carry CMU between stations. The four stations were:

  • CMU Curls
  • Goblet Squats
  • CMU Thrusters
  • Grave Diggers

MARY:
Flutter Kicks x10; Hello Dolly x10; LBCs for time

COUNT-OFF & NAME-O-RAMA
9 HIMs this morning including FNG Hot Squat

CIRCLE OF TRUST/BOM:
“So Moses said to Joshua, ‘Choose for us men, and go out and fight with Amalek. Tomorrow I will stand on the top of the hill with the staff of God in my hand.’ So Joshua did as Moses told him, and fought with Amalek, while Moses, Aaron, and Hur went up to the top of the hill. Whenever Moses held up his hand, Israel prevailed, and whenever he lowered his hand, Amalek prevailed. But Moses’ hands grew weary, so they took a stone and put it under him, and he sat on it, while Aaron and Hur held up his hands, one on one side, and the other on the other side. So his hands were steady until the going down of the sun. And Joshua overwhelmed Amalek and his people with the sword.” Exodus 17:9-13

Moses is considered one of the greatest men of faith in the Bible but even he needed help. In the next chapter he gets advice from his father-in-law about leading the Israelites to keep him from being worn out. He was judging all the disputes people were having and it was more than he could bear alone. He ends up appointing other men to help with the task while still being the primary leader. Who do we have around us to hold up our arms when they start to fall? Even the strongest man needs other men around him to help him. If you are not in close relationship with two or three other men that have free reign on your life, that can call you out when your wheels get in the ditch, than seek those relationships. It won’t be easy, because it is not natural to most of us to be open with others, but it is worth the effort.

MOLESKIN:
Pray for those being impacted by COVID and the hurricane hitting the gulf coast. Pray for Avocado as he will be deployed the second week of September.

ANNOUNCEMENTS:
IronPAX week 0 starts this week, not too late to sign up. Challenge yourself to do the hard thing.

IronPAX Warmup

THE SCENE: 70 degrees and 99% humidity

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Motivators x5; LBAC (Forward/Backward) x10; warmup mosey

THA-THANG:
This was one of the challenges from IronPAX 2019. Set timer for 43 minutes and complete as many rounds of the following exercises as possible.

  • Pull Ups x10
  • Burpee CMU Jump Overs x15
  • CMU Curls x20
  • CMU Thrusters x25
  • Gas Pumps x30

Hammy and Smoky finished six rounds and everyone else was somewhere in round five when the timer went off.

MARY:
Flutter Kicks x35; Heel Taps x10; LBCs x20; Big Boy Sit Ups x20; Grady Corns x20; Box Cutters x20

COUNT-OFF & NAME-O-RAMA

5 HIMs and 1 2.0 challenged themselves to get better

CIRCLE OF TRUST/BOM:
Question of the day: What do we need to be doing to challenge ourselves? That could be physically, spiritually, or in any other aspect of our lives. I know that IronPAX will be a huge challenge for me but one that I want to take on because I know it will make me better. Don’t be afraid of a hard challenge because that is what allows us to grow.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

No Excuses

THE SCENE: Rainy and extra gloomy

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Assorted stretches and mosey to learn the loop for the morning

THA-THANG:
DORA with the following exercises:

  • Decline Merkins x100
  • Big Boy Sit Ups x200
  • Step Ups x300

One partner ran the loop while other partner worked through the exercises. All PAX completed the exercises and some were about halfway through a second round.

MARY:
Overhead Claps x50

COUNT-OFF & NAME-O-RAMA
6 HIMs left their excuses at home this morning

CIRCLE OF TRUST/BOM:
Question to think about today: What excuses are you making to keep from doing what you are supposed to be doing?

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

Run The Rock

THE SCENE: 70 degrees and 85% humidity

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH x10, Guardian (in honor of our guest from Cleveland) run to the fountain carrying a 20 pound rock

THA-THANG:
The person with the rock runs counter clockwise around the loop while rest of the pax runs clockwise. Person with rock gives rest of pax an exercise as he passes them. (20 reps of all exercises) When person with rock gets back to the start he sets down the rock and joins the pax running clockwise, next man to get to the rock picks it up and goes counter clockwise.

MARY:
Guardian run back to the Grinder; Boxcutters x10; LBCs for time

COUNT-OFF & NAME-O-RAMA
11 HIMs this morning including Undertaker from F3 Cleveland

CIRCLE OF TRUST/BOM:

“Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope,” Romans‬ ‭5:3-4‬

“do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.” Philippians‬ ‭4:6-7‬ ‭

When we go through difficult times in our life we can have peace and hope through Jesus. No matter what you have faced, are facing, or are going to face hold onto the promises of God.

MOLESKIN:
Pray for Drifter’s wife as her leg continues to heal

ANNOUNCEMENTS:
Men’s breakfast at Swerve’s church on 8/14. Drifter will be the speaker. Cost is $5. Please let Swerve or Rep Sleepy know if you plan on coming.

May The Odds Be Ever In Your Favor

THE SCENE: Low 70s and approximately 1000% humidity

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH x25; LBAC x10 both directions; Imperial Squat Walkers x10

THA-THANG:
Grab your CMU and mosey to the Oval Office. Deck of cards on the track at the top of the stairs. Each man would draw a card that determined what exercise he would do then after completing it would run about halfway down the straightaway and back before drawing another card.

  • 2-5 – Run Splash Mountain that many times (stairs)
  • 6-10 – Do double that number of burpees
  • Jack – Chest Press x25
  • Queen – Goblet Squat x25
  • King – Lion King x25
  • Ace – Thruster x25

MARY:
Hello Dolly x10; LBCs for time

COUNT-OFF & NAME-O-RAMA
5 HIMs tested their luck this morning

CIRCLE OF TRUST/BOM:
“Better is a poor man who walks in his integrity than a rich man who is crooked in his ways.” Proverbs 28:6

We need to make sure that our integrity is more important than gaining earthly possessions. Taking a shortcut or cheating someone is never worth getting ahead in our job or any part of our life. It will eventually lead to our downfall so hold on to your integrity.

MOLESKIN:
Swerve in his time management this week as he gets back into his normal routine. Smuggler’s wife in a possible job promotion.

ANNOUNCEMENTS:
2.0 workout this Saturday at the Arsenal at 8:30 – Open to boy and girl 2.0s