F3 Knoxville

Getting to 100 the Hard Way

THE SCENE: Mid 60’s, breezy, occasional sprinkles from the Almighty, in other words, perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 20.
  • Tempo Squats x 20.
  • SSH x 20.
  • Overhead claps x 20.
  • SSH x 10ish.

 

THA-THANG:
The line is our starting point with 5 stations at each cone.  Between each cone, lunge with CMU. After station 5, run to the bridge and back, and begin at the 5th station and go backwards.  Rinse and repeat.

  • Cone 1 – Blockees x 20.
  • Cone 2 – CMU curls x 20.
  • Cone 3 – CMU thrusters x 20.
  • Cone 4 – CMU Big Boys x 20.
  • Cone 5 – CMU swing x 20.

MARY:

  • CMU tempo Big boys x 10.
  • Gas pumps x 10.
  • Hello Dollys x 10
  • Pinnochio’s kneeling/peeing dog movement (I have no idea what exercise that was) X 10 (each leg).
    COUNT-OFF & NAME-O-RAMA
    10 Hims and one 2.0.
    CIRCLE OF TRUST/BOM:
  • For my 100th post, I wanted to tell you about what F3 has meant to me.  Before I started working on myself, I was 334lbs. of a sad clown.  I believe that is why the F3 phrase, “Leave no man behind and no man where you found him.”  I realized I needed to change, and I needed good men around me to do it.  This reminded me of a story about Moses in Exodus 17:8-13.  Israel was fighting against the Amalekites, and verse 12 says, “But when Moses’ hands grew weary, they took a stone and put it under him, and he sat on it, while Aaron and Hur held up his hands…so his hands were steady until the going down of the sun.”  As long as Moses’ hands were held up, Israel had victory. That is what F3 is to me.  You men have held me up, held me accountable, motivated, and kicked my tail all across the 2 AO’s where I post.  Why is this important?  It’s important because F3 is a brotherhood, and today many men are trapped in a cycle of helplessness and loneliness.  I know.  I was there.  Our culture seems to breed situations where men become isolated, sad, and disengaged from their God, their families, and each other.  I don’t want that for anyone.  So, just a reminder, F3 is a brotherhood of men that holds each other up.  Don’t live your lives thinking you have to fight alone.  My final thought on brotherhood and holding each other up comes from a man that fought in WWII.  His name was Carwood Lipton.  When he was being interviewed for the HBO special Band of Brothers, at one point he quoted from Shakespeare’s Henry the V to talk about what it mean to be in Easy company.  He said, “From this day to the ending of the world, but we in it shall be remembered, we few, we happy few, we band of brothers, For he today that sheds his blood with me, shall be my brother.”  We all come to F3 for different reasons.  We stay because we are brothers, and no one leave a brother behind.
    MOLESKIN:

    ANNOUNCEMENTS:
    Pinnochio has shirts!

Via Dolorosa Uno

THE SCENE: Cold, in the 30’s, and a brisk wind.
F3 WELCOME & DISCLAIMER: 

WARM-O-RAMA:
SSH X 20

Cherry pickers x 8

Tempo Squats X 10

Mosey to the short apex and back to the grinder.
THA-THANG:
Grab a battle buddy!  While on partner runs the apex loop, the other plays Uno.  The number of exercises is the number on the card times 10.  When the buddy gets back, he takes over where the other left off.  If you finish and exercise, go ahead and flip a card to start another.  The exercises were as follows:

  • Red = HR merkins.
  • Blue = BBS.
  • Green = Overhead CMU press.
  • Yellow = CMU thruster.
  • Draw 2 = repeat previous exercise.
  • Draw 4 wild = 15 body builder burpees.
  • Wild = 15 pax choice.
  • Skip = 15 Iron mikes (single count)
  • Reverse = 15 inchworms.

MARY:
We planked in a circle while some pax completed a Via Dolorosa bear crawl around the perimeter.  While waiting, we knocked out 10 tempo merkins and 10 Hello Dolly’s and time ran out.
COUNT-OFF & NAME-O-RAMA
10 men and 2 2.0’s put in work. Much respect to Weebelo and Lumberjack!
CIRCLE OF TRUST/BOM:
Reflected on Easter weekend and this quote: “To you I say, do you know what Jesus does with those who squander his mercy? He pours out more mercy. God is rich in mercy.  That’s the whole point.  Whether we have been sinned against or have sinned ourselves into misery, the Bible says God is not tightfisted with mercy but openhanded, not frugal but lavish, not poor but rich.  That God is rich in mercy means that your regions of deepest shame and regret are not hotels through which divine mercy passes but homes in which divine mercy abides.  It means the things about you that make you cringe the most, make him hug hardest.  It means his mercy is not calculated and cautious, like ours.  It is unrestrained, flood-like, sweeping, magnanimous.  It means our haunting shame is not a problem for him, but the very thing he loves most to work with.  It means our sins do not cause his love to take a hit.  Our sins cause his love to surge forward all the more.  It means that on the day when we stand before him, quietly, unhurriedly, we will weep with relief, shocked at how impoverished a view of his mercy-rich heart we had.” ~ from Dane Ortlund’s “Gentle and Lowly: The Heart of Christ for Sinners and Sufferers”, pg. 179-180.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

A Frozen Foggy Bear’s Playground – OTB

THE SCENE: Freezing fog and 24 degrees, the perfect bear weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 15.
  • LBAC X 10 forwards and backwards.
  • Cherry pickers x 5.

THA-THANG:

 Round 1 – Each pair of exercises takes place at each corner of the court.  Bear crawl to each new corner.

– 10 Hand-release merkins, 10 dips – Corner 1.

– 10 BBS, 10 jump squats – Corner 2.

– 10 Burpees, 10 WW2’s – Corner 3.

– 10 Iron Squats, 10 flutter kicks (4ct)- Corner 4.

– Run to the closest playground, and bear crawl around the set. Go down any slide you can find, and then run back for more fun.

-Round 2

– 20 Hand-release merkins, 20 dips.

– 20 BBS, 20 Jump squats.

– 20 Burpees, 20 WW2’s.

– 20 Iron squats, 20 flutter kicks (4ct)

– Run to the closest playground, bear crawl around the equipment, and go down a slide. Come back for pain.

– Round 3 – The Frozen Grizzly round.

– 30 Dry docks, 30 Bobby Hurleys.

– 30 ankle taps, 30 shoulder taps.

– 30 BBS, 30 side straddle hops (4 ct.)

– 30 Imperial squat walkers, 30 monkey-humpers.

-If additional rounds needed, go back to the Frozen Grizzly round, and add 10 reps.

MARY:

  • LBC’s x 20
  • Tempo Merkins x 8
  • LBC’s X 20
  • SSH’s x 10

 

COUNT-OFF & NAME-O-RAMA
8 HIMs enjoyed the playground of the average bear.
CIRCLE OF TRUST/BOM:
Reflected on the story of Nehemiah.  Two big takeaways: 1) If you are doing your faith right, there will be resistance and you will make some enemies.  2) We need to remember who we are fight for, and who our Great Ally is.  If you are on the Lord’s side, you can lose a battle, but you never lose the war.  We win through Him.

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

Kill Your Clone

THE SCENE: 50’s, cool and dark.
F3 WELCOME & DISCLAIMER: 

WARM-O-RAMA:

  • SSH x 15
  • Little Baby Arm Circles X 10

THA-THANG:
Picking up our blocks of woe (CMUs), we verily trotted unto Mt. Crumpet.  When we reached said mountain, thus we began our workout, and yea, it hurteth greatly.

  • Round 1
    • 10 merkins at the bottom, overhead CMU carry to the top.
    • 10 BBS, melungeon to the bottom.
    • 10 overhead CMU press at the bottom, overhead CMU carry to the top.
    • 10 squats, melungeon down.
  • Round 2
    • 20 merkins at the bottom, overhead CMU carry to the top.
    • 20 BBS, melungeon down.
    • 20 overhead CMU press, overhead CMU carry to the top.
    • 20 Squats, melungeon down.
  • Round 3 – Come Quickly Lord Jesus Round!
    • 30 merkins at the bottom, overhead CMU carry to the top.
    • 30 BBS, melungeon down.
    • 30 overhead CMU press, overhead CMU carry to the top.
    • 30 squats, melungeon down.
  • Partially completed round 4 when time was called and headed back to the AO.

MARY:

  • 20 LBC’s
  • Low Plank
  • 20 more LBC’s.

COUNT-OFF & NAME-O-RAMA
9 HIMs present and accounted for.
CIRCLE OF TRUST/BOM:

Reflection on James 4:17 which says, “17 wSo whoever knows the right thing to do and fails to do it, for him it is sin.”  My faith leads me to believe in the devil and demons.  My faith also tells me that though they are active, the number one enemy I have is the man in the mirror.  Deal with my heart first, make the hard choices first, then help others.  Do just one thing today that makes you better, and you have killed a clone of you that did nothing (I stole that from Ethan Suplee).

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

An Ode to Rocky I

THE SCENE: 73 degrees of pure East TN humidity.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 15

Imperial walkers x 10

Little Baby Arm Circles x 20 (10 both ways)

THA-THANG:
Mosey to Mt. Crumpet via the water fountain.

– Round 1

– 10 merkins at the bottom, bear crawl to the top.

– 10 BBS, mosey to the bottom.

– 10 burpees at bottom, bear crawl to the top.

– 10 squats, mosey down.

-Round 2

– 20 merkins at the bottom, bear crawl to the top.

– 20 BBS, mosey down.

– 20 burpees at bottom, bear crawl to the top.

– 20 squats, mosey down.

– Round 3

– 30 Merkins at the bottom, bear crawl to the top.

– 30 BBS, mosey to the bottom.

– 30 burpees at the bottom, bear crawl to top.

– 30 squats, mosey down.

– If additional rounds needed, add to the exercise by 10. Rinse and repeat.

MARY:
– 20 LBC’s OYO.

– Plank until time ran out.
COUNT-OFF & NAME-O-RAMA
17 Hims.
CIRCLE OF TRUST/BOM:
Jesus says in John 15:2 – “Every branch in me that does not bear fruit he takes away, and every branch that does bear fruit he prunes, that it may bear more fruit.”

The point of what I believe Jesus is driving at is that God the Father has to prune us or cut some things out of our lives if we are going to remain connected to the vine that is Jesus.  This pandemic, this global trial, is something that we shouldn’t waste, but rather ask God to use this time to show us some idols or sinful patterns that we need for Him to cut out of our lives.  It reminds me of when Rocky Balboa has gone several rounds with Apollo Creed, and he asks his trainer Mick to “cut him,” to open up his eye so he can see to finish the fight.  To be a HIM that is effective in this world, in our homes, and in our churches, we need God to do the same thing.  We need him to cut out and remove sin so that we can go the distance and finish the fight in a way that glorifies Him.  We need to invite God to do that through repenting of sin, and trusting that Jesus died to atone or pay for the sin in our lives.  Yes, when God starts working in your life, sometimes that is going to involve pain, but pain usually accompanies most things that are worth doing.  God bless you men, and see you soon.  Soli Deo Gloria.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.