F3 Knoxville

Author: Skeletor

Heavy reflection

THE SCENE:

Moist, gloomy, and warmish.  Ahhhh perfect.

F3 WELCOME & DISCLAIMER

Yep

WARM-O-RAMA:

  • SSH
  • Tempo squats
  • Tempo merks
  • Knox Cherry Pickers
  • Willy Mays Hayes
  • LBAC -F
  • LBAC – B
  • Moroccan Night Clubs
  • Hallelujahs
  • Chattanooga cherry picker

THA-THANG:

Plan A Heavy Reflection

One man per station rotate every 60 seconds 2 rounds

  1. CMU goblet squat
  2. Blockie
  3. CMU tricep extension
  4. CMU swings
  5. CMU curl
  6. Good mornings
  7. Derkin
  8. CMU stack squat
  9. CMU clean and press
  10. CMU lunges
  11. CMU overhead press
  12. Elf on the shelf
  13. CMU snatch
  14. CMU rows
  15. Plank pull through

Sandbag work

Pax pair up, work as a pair for each station 2 rounds

  1. 60# dead lift, one man lift, next man lift
  2. 40# bag hay bale partner throw
  3. 40# overhead throw
  4. 20# center snap
  5. 53# bowling
  6. 35# shot put
  7. 5# frisbee toss

MARY:

Mary’s older uglier sister Terry

Tractor pull

  • Strap into the shoulder harness and bear crawl dragging the body bag as far as possible. All men go with encouraging pax, 4 men carry the bag back. Next volunteer straps in.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:
I sure am proud of these guys at Rampart. We all discussed
ANNOUNCEMENTS:

 

1. Get signed up for the MABA here: https://f3maba.com/signup/2023. Make a plan now how you’re going to do this. Without forethought, 100 burpees in a day is likely not going to happen. Be a strategic man of action starting TODAY!
2. Don’t forget! Hardship Hill gets more expensive tomorrow. Get signed up today! https://www.adventuresignup.com/Race/TN/Kingston/HardshipHillOCR

Go30 starting afresh and anew tomorrow.

Nightmare before Christmas WOD #2 “Lock, Shock, and Barrel”

THE SCENE: A brisk 25 degrees
F3 WELCOME & DISCLAIMER

Obligatory, and check.
WARM-O-RAMA:

  • SSH
  • Tempo merks
  • Tempo squats
  • LBAC -F
  • LBAC – B
  • Hallelujahs
  • Moroccan Night Clubs
  • Chattanooga cherry picker
  • Knox Cherry Pickers
  • SSH

THA-THANG:

“Lock, Shock, and Barrel”

1/2 Pax wearing ruck or vest, app pulled sandbags for pull through

  • 10 man makers
  • 50 plank ruck pull through
  • 400m ruck
  • 10 man makers

Cops showed up around here to check on us. Apple Watch thought I had a fall, through all the layers and gloves, I couldn’t get to it quick enough. 911 was called and 5.0 came to check on us. Turned out to be one of Roane County’s finest that ,multiple PAX had been EH-ing. All in all, glad it happened, maybe he will show up to a beatdown soon.

  • 50 ruck press/leg lift
  • 400m  ruck
  • 10 man makers
  • 50 ruck twists (2 ct)
  •  400m ruck

MARY:
Super quick Skeletor’s choice of core burning exercises on the 6
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Everyone read the latest newsletter from Kickflip? If not, he has been releasing them every Sunday morning and I highly recommend that you give them a read. This week I was challenged by what I read to make a few changes in my COT.  

In my COT’s I try to be motivational, encouraging, and point you all to Christ in some way. Today will be different. I am going to share one of my biggest struggles as a man, as a husband, and as a father. I struggle with anger. If I am not careful, I will let it get the best of me, and I lash out at those I love. I am going to use this newsletter as a springboard to be more open and honest with you guys. I think mostly we come here to be an encouragement to each other but we haven’t reached the point where we are honest about our weaknesses. I have more, but today it’s anger that’s on my mind. 

The root of my anger is selfishness. My M will ask me for a favor, the. Another, then another, then another, and before you know it, I blow up. Or, Super Soaker needs some help while I am working on something, or “resting”, and I grumble at him and let him know I am too busy. I have prioritized my needs over theirs, and that isn’t right. It should be God first, others second, and me third. 

The root of my selfishness is pride. My pride gets in the way when I begin to think that my needs are more important, and I begin to prioritize myself or my needs over anyone else’s. 

The goal I should have in my heart is to be more like Christ each day. “He must increase, I must decrease”. 

“‘The Lord is slow to anger and abounding in steadfast love, forgiving iniquity and transgression,’”

Numbers 14:18 ESV

“A hot-tempered man stirs up strife, but he who is slow to anger quiets contention.”

Proverbs 15:18 ESV

MOLESKIN:
Couldn’t have been a better day in the gloom. We welcomed THREE FNG’s today. Welcome Slider, Candy Crush, and Baskin!

My 2.0 “Super soaker” was also in attendance.

Proud of these men. Most who were in attendance today earned a niceChristmas patch for completing GORUCKS The Nightmare Before Christmas WOD’s.

ANNOUNCEMENTS:
Too excited to remember every thing Bobbitt had for us!

Gobbler Challenge

THE SCENE:

A beautiful, brisk, clear morning. Great day in the gloom

F3 WELCOME & DISCLAIMER

Yeppers!

WARM-O-RAMA:

  • SSH
  • Tempo squats
  • Tempo merks
  • Knox Cherry Pickers
  • Willy Mays Hayes
  • LBAC -F
  • LBAC – B
  • Moroccan Night Clubs
  • Hallelujahs
  • Chattanooga cherry picker

THA-THANG:

Gobbler challenge modified to 45 minutes to fit into normal timeframe

45 minute AMRAP 

EXERCISES:

10 T-Merkins

20 Body weight squats

30 Rowers

40 Over Head Press

50 CMU Swings

60 Flutter kicks CMU overhead

70 CMU Rows

80 Lunges

90 Crunches

1 Mosey to sign and back

Scoring: Each completed exercise = 50 points

Example, PAX completes 2 full rounds, and gets through 50 CMU swings, score = 1250

Record your own score on your sheet, turn in to Skeletor.

MARY:
CMU carry to flag
COUNT-OFF & NAME-O-RAMA
Airborne, Angel Soft, Binks, Bobbitt, Feeny, Piston, Skeletor, Spielberg, Stetson, Super Soaker, Wingman
CIRCLE OF TRUST/BOM:

“in everything give thanks; for this is the will of God in Christ Jesus for you.”

‭‭I Thessalonians‬ ‭5‬:‭18‬ ‭NKJV‬‬

Thankfulness is abnormal for the unbeliever, but normal for the believer. A heart void of God’s grace is incapable of consistently initiating gratitude, but a heart governed by grace can’t hold back a thankful expression. It erupts in public worship and praise to God. It naturally flows from joyful lips in private prayers. Like a small child ecstatic over the gift of a new doll or toy truck, so those who have received the gift of salvation are exuberant over their abundant life in Christ.

Indeed, grace is the gift of God that keeps on giving. Not only are we its recipient at conversion, but His grace continues to infuse our faith day by day, until that day we appear with Him. Yes, gratitude keeps our attitude focused on the Lord’s goodness. He is still good when others are bad. He is still good when we are sad. He is still good when we are mad. He is still good when we doubt. He is still good when we struggle. So, we remain thankful regardless of our situation.

There are obstacles to exercising God’s will of thanksgiving in all circumstances. A wounded heart can’t see beyond its own hurt and anger. There is no gratitude, only disappointment with God and people. Why would my Savior allow me to be hurt? The heart of Jesus hurts when we hurt. His Spirit enters into our pain with comfort and compassion. Our pain is not an excuse to pout, but to pour out our emotions to the Healer of our heart. Gratefulness is God’s antibiotic.

What can you turn over to Jesus for Him to handle? A relationship? A health issue? Pain in your past? Lay it down at the foot of the cross and allow God to do His work of grace. Maybe begin to journal the blessings of God. Thank Him for your joy in Jesus Christ. Thank Him for the air you breathe, the water you drink, and the food you eat. Thank Him for physical shelter from the elements and spiritual shelter from the enemy. God’s will for you is to be grateful. Your thanksgiving inspires others to be thankful!

“in everything give thanks; for this is the will of God in Christ Jesus for you.”

‭‭I Thessalonians‬ ‭5‬:‭18‬ ‭NKJV‬

Daily devotion from Boyd Baileys “Week of Thanksgiving”

MOLESKIN:
Welcome FNG Supersoaker, Skeletor’s 2.0.
Super proud of these PAX. Thanksgiving is our way of life. I am thankful for the men that F3 has brought into my life.
ANNOUNCEMENTS:
Upcoming Christmas parade, meet at Rampart at 5:30-6:00 on 11/28 to prepare the float.

F3 Christmas party at butterknifes home

Go30 reboot coming up on 12/1

There was more, can’t remember.

Wet and Wild 100yd Sandbag Smash

THE SCENE: what started off as humid and 65, quickly turned to a downpour. It was perfect.
F3 WELCOME & DISCLAIMER

Chiggedy check✅

WARM-O-RAMA:

  • SSH
  • Tempo squats
  • Tempo merks
  • LBAC -F
  • LBAC – B
  • Hallelujah’s
  • Knox Cherry picker
  • Meet up at Skeletor’s land shark for sandbag pickup

THA-THANG:

Pair up, pick a toy from the trunk and head to the soccer field to find cones setup 100 yards apart

Line toys up 10 yards apart on the goal line

Round 1

Station 1 60# sandbag throw

Take turns throwing the sandbag until we make 100 yards

Station 2 40# sandbag burpee toss

Take turns doing burpees and throwing the sandbag over your head until we make 100 yards

Station 3 40# sandbag snaps

Take turns at the center position snapping the sandbag to the next man until we make 100 yards

When all men make the 100 yards, mosey back to the start  line (100 yards away) and then Bernie back (another 100 yards) to your sandbag.

Since we had an odd number we had one man working through station number 3 alone.

Rinse and repeat until each man was able to complete the solo snap run on station 3  


All total, in the 35ish minutes we had we moved the sandbags up the field 5x, we  moseyed 5x and Bernied 5x for a grand total of 1500 yards gained  

Never made it to Round 2, which converted to a  relay style smash  

MARY:

Mosey back for COT

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Pulled this from the F3 Bible devotion of the day.

Living Your Now With The Next World in Mind

If I find in myself desires which nothing in this world can satisfy, the only logical explanation is that I was made for another world. — C.S. Lewis

Believers in Jesus live on two planes of existence simultaneously. The truth is that we live in Christ… and we also live in Kingston, Rockwood, Harriman, Midway, or wherever. We are in Christ spiritually, and yet we are in our physical location, living our lives with work, family, and other commitments.

Consider Paul’s salutation in Colossians 1:1-2:

Paul, an apostle of Christ Jesus by the will of God, and Timothy our brother, to God’s  holy people in Colossae, the faithful brothers in Christ.

Notice the words near the end of this verse. IN Christ IN Colosse. He is saying that they are in Christ, but that they are also in Colossae. How can someone be in both places?

Think about what Paul wrote in another letter, 2 Corinthians 4:18:

So we fix our eyes not on what is seen, but on what is unseen, since what is seen is temporary, but what is unseen is eternal.

The words “temporary” and “eternal” are key here. The world we live in can be seen; it’s physical and visible, and we interact with it continuously. It’s also temporary. It’s here for a while, but then it will go.

Then there is the invisible world. It is Christ and all that comes with Him. He is our purpose for being, the reason we go about things in the physical world.

We like to compartmentalize and sort things. That’s why label makers and organizing software sell well. (Unfortunately, it’s also why Christians tend to think they can do church on Sundays, head to lunch, and that was their Jesus fix for the week!)

We can’t compartmentalize the eternal and the temporary. The two are interchangeable for believers. We live in both right now!  And if we’re paying attention to the eternal, our temporary life will show it.

MOLESKIN:
Proud of these men for not bucking when it began to rain and I said push through, not a single complaint. We got wet and worked hard, it was worth every minute.
ANNOUNCEMENTS:
Clothes drive for patients leaving hospital. Abscess is our go to for donations.

Kingston parade, collect candy

Bro-lympics plug – Ot was a great experience, and we all need to be at the next CSAUP

Separation Saturday

THE SCENE: Slightly gloomy, sun on the rise
F3 WELCOME & DISCLAIMER

✅ & ✅
WARM-O-RAMA:

  • SSH
  • LBAC -F
  • LBAC – B
  • Grady corn
  • Knox Cherry pickers
  • Mosey to the soccer field

THA-THANG:

Buy in:

4 sets

  • 10 air squats
  • 10 coupon clean & press
  • 10 bent over rows coupon 5 each arm
  • 10 hand release merkins
  • 10 American hammers
  • Hold Al gore until 6 is in

Rinse & Repeat

Workout

4 sets

  • 12 coupon overhead flutter kicks
  • 10 yard bear crawl coupon drag 15 yards
  • 12 single arm overhead press 6 each arm
  • 10 yard crawl bear coupon drag 15 yards

Rinse & Repeat

Cash out:

1 shared rifle mile bring 1/2 the coupons

Line up on track, two groups, men with coupons in front, men without behind. Men in front will  set the pace. Rifle carry coupon until you can’t, next man picks up.

We got 2 laps for .5 mile

 

MARY:
Mosey back for COT

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Be watchful, stand firm in the faith, act like men, be strong. Let all that you do be done in love.”

‭‭1 Corinthians‬ ‭16‬:‭13‬-‭14‬ ‭ Part 4

Let all that you do be done in Love

I want to call today’s beatdown, Separate Saturday.

For two reasons, one, there are only a handful of us here. We have separated from the general population of men in Roane county and have committed to be here.

Two, for we as followers of Christ are called to be separate. But what kind of separate? I can come and be among you but keep separate, not engaging, but being separate. We aren’t called to exclude and keep private the things of Christ but to share them. We are in the world,  but not of the world.

‭‭2 Corinthians‬ ‭6‬:‭14‬-‭18

“Do not be unequally yoked with unbelievers. For what partnership has righteousness with lawlessness? Or what fellowship has light with darkness? What accord has Christ with Belial? Or what portion does a believer share with an unbeliever? What agreement has the temple of God with idols? For we are the temple of the living God; as God said, “I will make my dwelling among them and walk among them, and I will be their God, and they shall be my people. Therefore go out from their midst, and be separate from them, says the Lord, and touch no unclean thing; then I will welcome you, and I will be a father to you, and you shall be sons and daughters to me, says the Lord Almighty.”

Again I say how shall we be separate, how will we be known?

Joh 13:34  “A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another.

Joh 13:35  “By this all men will know that you are My disciples, if you have love for one another.”

Jesus in appearing to his disciples from the shore after the crucifixion found them fishing. They had just been with Jesus days earlier and they knew that God was with them. They had went back to their day job of fishing. What was their world before Jesus, fishing. They had returned to the world. Sitting down after breakfast Jesus begins to inquire. Jesus says to Simon Peter,

“Simon, son of John, do you love me more than these?” He said to him, “Yes, Lord; you know that I love you.” He said to him, “Feed my lambs.” He said to him a second time, “Simon, son of John, do you love me?” He said to him, “Yes, Lord; you know that I love you.” He said to him, “Tend my sheep.” He said to him the third time, “Simon, son of John, do you love me?” Peter was grieved because he said to him the third time, “Do you love me?” and he said to him, “Lord, you know everything; you know that I love you.” Jesus said to him, “Feed my sheep.”

‭‭John‬ ‭21‬:‭15‬-‭17‬

Why was Jesus so adamant that if Peter loved Him he should feed, tend, and shepherd his sheep, not go fishing.

Do you love him? Feed His sheep.

Do you love him? Shepherd his sheep.

Do you love him? Feed his sheep.

Be in the world, but not of the world, and everything you do, do it in Love, for Christ.

MOLESKIN:

ANNOUNCEMENTS:
Clothes drive

Parade chat