F3 Knoxville

Author: Swerve

Sally, Cards, and CMUs

THE SCENE: 50’s and perfect Gloom weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Little of this.

Little of that.

Windmills x 10.

CMU Overhead press to “Bring Sally up,” halfway through, we switched to full CMU thrusters.

THA-THANG:
The Pax picked up their blocks of woe and we moseyed to the fountain. From there, we split into 1 and 2. One representative from each group drew cards for the high card. Whoever won, ran the loop. Whoever lost, farmer carried two CMU’s one whole loop and called out exercises for the other pax to do. Crowd favorites were as follows…

  • Burpees
  • WWII’s
  • Dry Docks
  • T-Merkins
  • Flutter kicks.

MARY:
WWII’s for time.
COUNT-OFF & NAME-O-RAMA
Swerve, Webelo, Scoutmaster, NailedIt, JustFlys, Nailed It, RadioShack, Grouch, Toad, Avocado, KY.
CIRCLE OF TRUST/BOM:
Selections from Judges 16.
MOLESKIN:
The thrust of what I talked about is the fact that Samson acted like an idiot with Delilah. He knew this woman did not have his best interest at heart, and still continued in his relationship to her after multiple times where she proved untrustworthy. I think Samson did that because he relied on himself and his strength to get out of his trouble. However, once he revealed his heart to Delilah, Judges 16:20 records some of the most frightening words in Scripture, “But he did not know that the Lord had left him.” To be honest, I think we all have a little Samson inside of us. We think we can master or control or lives. Many times that will evidence itself in how we think we have sin under control. We sometimes live like we can play with sin and never get hurt. I encouraged us all to be quick to repent and find forgiveness because sin bites, kills, and separates.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

A Little Sword Sharpening

THE SCENE: It was in the 40’s and dry. What more could you want?
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 (fast count)

Cherry pickers x 7

Oh yeahs/Tie Fighters x 10 (both forwards and backwards)

CMU Bearcrawl/Drag inchworm of death to the far edge of the bathroom.
THA-THANG:
We moseyed to the church parking lot. We, then did a Dora. While one partner did the exercises, the other pax alternated between an overhead CMU carry suicide and a running suicide. The exercises were as follows:

  • 50 Pull the block through Merkins.
  • 100 CMU Big Boys with an American Hammer Twist.
  • 150 Bobby Hurleys.
  • 200 Thrusters.
  • 250 Curls.
  • All pax were on thrusters when recover was called.

MARY:
– Block on Back CMU squats x 10.

– 20 LBCs oyo.

– Opposite leg V-ups.
COUNT-OFF & NAME-O-RAMA
Grouch, Rep Sleepy, Postpone, Nailed It, JustFlys, Radioshack, Drifter, Swerve, and our guest Redwire from a Kansas City AO.
CIRCLE OF TRUST/BOM:
All of Psalm 15, and Psalm 7:12 which says, “If a man does not repent, God will whet his sword; he has bent and readied his bow; he has prepared for him his deadly weapons, making his arrows fiery shafts.”
MOLESKIN:
I talked about a new type of masculinity out there that is disgusting me personally, and I find it super hypocritical. It reminded me of the hypocrisy of the warden in the movie Shawshank Redemption, but the the truth is, I can be just like that guy if I’m not careful or if I get complacent. It’s ok to be a biblical man, and we should pursue biblical masculinity, but that will look different for each of us. Two steps in biblical masculinity that I find reflected in these two sections from the Psalms are this: 1) repent, aka, own your spiritual crap before God and others. It is not enough to acknowledge you did something wrong. You need to take responsibility for your actions, and ask for forgiveness. We are living in a world that encourages blame-shifting and sandbagging your brothers, but we DON’T do that! We own our mistakes here. 2) Tell the truth, even if it hurts you personally. There is much in our culture right now that is spreading convenient lies instead of inconvenient truth. We are to be truth-tellers, and we need to be better than the hypocrites we see in the mirror every morning. The only way to get better and push others to be better is with God’s truth.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Joker is on You

THE SCENE: A crisp 35 degrees and dry.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X 20.

LBAC forward and backwards x 10.

3:39 of Imperial Squat Walkers to Jimmy Eat World’s “The Sweetness.”
THA-THANG:
This was a deck of cards workout. For any number cards, the rep count was doubled. See below for exercises based on suit and face card value.

  • Spades – Grave diggers.
  • Clubs – Step-ups.
  • Diamonds – Overhead CMU press.
  • Hearts – Overhead claps in cadence (4 ct).
  • Jack – 15 curls.
  • Queen – 15 Big Boys with an American Hammer to strike fear in the hearts of the commies.
  • King – 15 Blockees.
  • Ace – The entire pax did an inchworm of death bear crawl to the edge of the bathroom on the grinder.
  • Joker – While the rest of the pax did SSH, one pax picked up the Heavy CMU and did overhead press x 10. Once finished, he handed off to the next pax until it made it around the circle. There was much rejoicing over this card.

MARY:
Step ups for time.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
“11 And the mind of the king of Syria was greatly troubled because of this thing, and he called his servants and said to them, “Will you not show me who of us is for the king of Israel?” 12 And one of his servants said, “None, my lord, O king; but Elisha, the prophet who is in Israel, tells the king of Israel the words that you speak in your bedroom.” 13 And he said, “Go and see where he is, that I may send and seize him.” It was told him, “Behold, he is in Dothan.” 14 So he sent there horses and chariots and a great army, and they came by night and surrounded the city.

15 When the servant of the man of God rose early in the morning and went out, behold, an army with horses and chariots was all around the city. And the servant said, “Alas, my master! What shall we do?” 16 He said, “Do not be afraid, for those who are with us are more than those who are with them.” 17 Then Elisha prayed and said, “O Lord, please open his eyes that he may see.” So the Lord opened the eyes of the young man, and he saw, and behold, the mountain was full of horses and chariots of fire all around Elisha.” 2nd Kings 6:11-17

MOLESKIN:
To be honest, I really struggled with what to talk about today, so I decided to go the personal route. Lately, through different situations, I have had to make some tough decisions that made me feel drastically alone. Sometimes, leadership is like that. At the same time, the spiritual warfare in my life has stepped up in the last 6 months or so, and the devil and all the world loves to isolate people that are enduring difficulty. Now, when those moments come, when difficult times occur and I feel a little “cut off,” I am trying to remember to pray like Elisha, “Lord, open my eyes.” The truth of the matter is if we are in Christ, we are never alone. There are more for us than those who are against us. So, let me just put it this way: I know we all face trying times, but we never face them alone. I’m thankful for my brothers here at F3, and we need each other to remind ourselves that our struggles are not to be shouldered alone. We have an amazing God first and foremost, but we also have the gift from Him of the Spirit, and the gift that F3 is to each of us. God bless you men, and I hope you have a great rest of the week.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Make Every Effort to Fight Again

THE SCENE: 48 and heavy rain that tapered off as we began.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20.

Cherry pickers x 6.

Windmills x 10.
THA-THANG:
This is the exact same workout from the first time I came to F3 at the Bombshelter two years ago, and Fins was on Q. There are six stations on cones. Bear crawl and drag your CMU between the cones ( which was the length of the Grinder), and after the 6th station, we ran the hill. It was glorious. The stations and reps are below.

  • Station 1 – Blockees x 5.
  • Station 2 – Thrusters x 10.
  • Station 3 – BBS with an American Hammer x 15.
  • Station 4 – Tricep extensions x 20.
  • Station 5 – Goblet squats x 25.
  • Station 6 – Curls x 30.

MARY:
Tempo CMU Big Boys and a little overhead claps for time.
COUNT-OFF & NAME-O-RAMA
5 HIMs put in work.
CIRCLE OF TRUST/BOM:
2nd Peter 1:5-8 – “5 For this very reason, make every effort to supplement your faith iwith virtue,5 and virtue jwith knowledge, 6 and knowledge with self-control, and self-control kwith steadfastness, and steadfastness with godliness, 7 and godliness lwith brotherly affection, and brotherly affection mwith love. 8 For if these qualities6 are yours and are increasing, they keep you from being ineffective or nunfruitful in the knowledge of our Lord Jesus Christ.
MOLESKIN:
The phrase that I focused on here is “make every effort.” It is an imperative or command in Greek, and I have meditated on it for a while. It doesn’t matter if it is your physical fitness with F3, your mental health, your marriage, or your parenting, men are called to “make every effort.” There is a strain that all men should be under because anything worth doing in this life requires work and sacrifice. Yes brothers, there will be days where you feel ineffective in all of those areas, where you look at your efforts and see no perceivable progress…but that doesn’t matter. We know not to trust our feelings. Feelings come and go. What makes the difference in the long haul is that day in and day out, when life is good and when its bad, we make the effort because we are committed to what matters. I am probably the guy that is in the worst shape at our AO, and sometimes that is discouraging, but the truth is I have to push that aside. What matters is that we get out of the fartsack, get in the gloom, and put in the work. So, let this be a final encouragement to you, whatever it is in your life that is difficult, commit to endure the suffering, commit to put in the work, and make every effort. Our God is worth the struggle. Our families are worth the struggle. Our communities need that effort men, and so for all the times you have shown up when you didn’t want to, when the easier choice was to just stay home, thank you. God bless you.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Wheel of Suffering

THE SCENE: mid 50’s, clear, and downright perfect F3 weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills x 10

Cherry pickers x 10

Tempo Squats x 10.
THA-THANG:
The Pax picked up their CMUs and moseyed to the fountain, aka the wheel of suffering. After partnering up, one partner remained at the fountain doing 2-step blockees in a clockwise motion around the fountain until relived by their partner. The other pax moseyed to the bottom of Mt. Crumpet and begin the listed exercises. They stopped at 20 reps to relieve those on the wheel. Exercises are listed below.

  • 100 CMU Big Boys.
  • 120 CMU Overhead Press.
  • 140 Goblet squats
  • 160 Grave diggers.
  • To get back to the fountain, there was a small coned sectioned of the path for bearcrawling while dragging the block or lunging.

MARY:
No Time.
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
“6 xHumble yourselves, therefore, under the mighty hand of God so that at the proper time he may exalt you, 7 ycasting all your anxieties on him, because zhe cares for you.” ~ I Peter 5:5-6; “6 rdo not be anxious about anything, sbut in everything by prayer and supplication twith thanksgiving let your requests be made known to God. 7 And uthe peace of God, vwhich surpasses all understanding, will guard your hearts and your minds in Christ Jesus.” – Philippians 4:6-7
MOLESKIN:
Men, most of us struggle or know someone who struggles with worry, doubts, or anxiety. Yet the Scripture often tells us to take those anxieties to God, and He can comfort with an otherworldly peace that surpasses human understanding. Just like those of us who were on the wheel of suffering in the work out were looking for our partners to come release us from difficulty, we need to remember to look to God in the midst of difficult circumstances. I know that surrendering things to God is hard. Laying down idols is difficult. However, we are called to seek God’s face and trust in Him. Yes, we have to put in some effort in seeking the Lord, but He is the only one that can give us the satisfaction of our souls.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.