F3 Knoxville

Author: Trousers

Cooper X 2

THE SCENE: 50’s and overcast but a beautiful sunrise at 645!

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

SSH x 20, BAC x 10 each, Cherry Pickers x 12

Stretching – Chicken Wing, Little bit of this and that, hammies, runner stretch

THA-THANG:
The Cooper – Do 10 each of burpees, squats, and merkins then run to trail T then back. Continue with 9 each and run until you reach 1.

Second dose of Cooper – 10 Flutter Kicks, bear crawl up hill, 10 Big Boys, come back down, passing the sandbag down the line each run up to the next person. Continue with 9 on down to 1.

MARY:
None

COUNT-OFF & NAME-O-RAMA

Trousers, Rep Sleepy, Streaker, Pennies, Halfday, Dodger, and Down Range from SC Jeter!

CIRCLE OF TRUST/BOM:
Been thinking this week about being pulled in too many directions and unable to accomplish much at all. The devil is good at getting us distracted from our true purpose. I am frustrated with life right now and desiring for many changes to happen within my family. My relationship with God is unsteady, and I am feeling unfaithful because I have been. My prayer life and Bible reading are meager at best. Sometimes I think I am mad at God, unrightfully so. I have looked for a steady job but nothing has come through yet, but I see Him taking care of me and my family. This may be due to many factors, but I have faith that God’s word is true, and He is working good for me in my life that will lead to His glory. I had a day this week where it just seemed like everything was pressing in on me at once. I was discouraged and depressed. I opened up to my wife about my struggles that day and sought comfort from her, which is hard for me. I don’t like talking about my feelings or myself in general. I’m a very private person. The Holy Spirit sent me here – Psalm 37:23-26. Proverbs 3:3-8. It’s hard to forsake our own understanding! We think we are wise sometimes, but we end up foolish. In the waiting, He is directing my steps and preparing me for what lies ahead. He has never forsaken me or left me to drown. He will not leave me behind or leave me where He found me. I can already see Him using my children to be a blessing to others, and oh how that makes my heart glad! He really is good!
MOLESKIN:
None
ANNOUNCEMENTS:
We are collecting pre-lit Christmas trees for Emerald Youth Foundation. Donations are accepted as well. See Pennies for details.

Wellerman and Monty

THE SCENE: Cool and beautiful day for a beatdown

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Plank, and Shoulder Taps to Wellerman
THA-THANG:
Just for kicks and giggles, we did a short mosey King Arthur style, then set out for our program. 8 stations (one every .1 mile) with five burpees and a different exercise at each station. Got through one round and back to three. While walking back to the flag, Rep Sleepy got us with a jailbreak to finish up!

  1. Air Drama
  2. BBSU
  3. Diamond Merkins
  4. Magic Mikes
  5. Iron Mikes
  6. Dr. W
  7. Crucible Merkins
  8. Bearmuda Triangle

MARY:
None
COUNT-OFF & NAME-O-RAMA
Trousers, Streaker, Halfday, Rep Sleepy, Pennies, Dodger, Cow Patty, Doctor, Outhouse, and Master
CIRCLE OF TRUST/BOM:
Read Acts 28:1-6
MOLESKIN:
How would any of us react if we were sitting around a campfire, and one of us had a viper latch onto their hand!? Paul had faith and peace in this situation because of what had happened previously to the shipwreck. God send a messenger to Paul, letting him know that he would go to Rome and all who were in the boat with him would be saved from the storm. It was on this promise that Paul stood and found peace. We can walk in God’s promises because they belong to us if we are His. We can walk in peace because He is faithful to keep His promises.
ANNOUNCEMENTS:
August 20th is the Hope Resource Center run. Men’s Meating Dinner that evening at 6 as well at Mount Olive Baptist Church in South Knox.

Sheep and Voices

THE SCENE: Cloudy and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20, Cherry Pickers x 10, Stretching

THA-THANG:
My version of Cut-A-Flip – 4 groups of 2 exercises. Partnered up. One partner does one exercise in the group while other partner does other exercise then swap. After each round is complete, take a mosey around the playground area and do next set.

  • Dive Bombers / WWII or BBSU (10 each)
  • Overhead Press / Goblet Squats (20 each)
  • Dips / Leg Raises (20 each)
  • Curls / Calf Raises (20 each)

MARY:
LBC’s x 25 OYO, Flutter Kicks x 20

COUNT-OFF & NAME-O-RAMA
Doctor, Cow Patty, Pennies, Halfday, Shenanigans, Burnout, Rep Sleepy, Master, Trousers
CIRCLE OF TRUST/BOM:
Read John 10:1-18
MOLESKIN:
We are compared very often in the Bible to sheep. Sheep are dumb! They wander off from their herd alone and get themselves into all kinds of trouble. A lone sheep has no protection and is easily picked off by a predator. We as men can easily become that lone sheep, coming to think of ourselves as a lone wolf in this world and having unrealistic expectations of ourselves to be strong, not letting anyone hold us accountable or see us vulnerable, and not depending on a group to build each other up. That is dumb thinking! God did not design His bride to operate that way.

Be careful men who you are listening to and whose voice you allow to speak into your life. There is one voice that should drown all others, and that voice is God’s alone. When we allow other voices to take precedent, we can get ourselves in a mess very quickly. Does God use other people to speak into our lives? Absolutely, and thanks be to Him for those people! Does our enemy also use people to accomplish his ends and lead us astray? Absolutely. God has used many people to speak into my life and share wisdom, but ultimately that wisdom came from God. I was laying floor down in my house and God taught me a lesson about listening to my wife, and there’s nothing quite like getting called out by your kids for your own bad behavior or hypocrisy. Faithful are the wounds of a friend. I have been convicted many times when scolding my children, and as the words came out of my mouth, I realized how I have done that exact same thing. I have had other voices I have listened to, namely my own, that have resulted in hurting myself and others, missed opportunities, and outright sin. This includes my struggle with suicidal thoughts, which I have dealt with since I was 12. I understand it’s not from God, and the enemy wants to take me out. I realize life isn’t easy, and we are in a fight. Fight the good fight of faith, my brothers, and listen to God’s voice, which will never lead us astray.

Also, be careful about the voice you are being. If you are in Christ, you are His ambassador. Be an encouraging and faithful voice to those around you.

ANNOUNCEMENTS:
Post-workout breakfast at Rep Sleepy’s house on Saturday, July 16th. Scheduled Work Day at The Cerebral Palsy Center on Saturday, August 6th.

A Date with Paula

THE SCENE: 63 degrees and a beautiful morning

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSHx20, BAC, a little stretching

THA-THANG:

Eight stations Paula Abdul style while Bernie Sanders past two cones, do exercise, then Bear Crawl back one cone, do exercise.

  1. Abyss Merkins
  2. Clock Lunges
  3. Plank Jacks
  4. Alt. Shoulder Taps + Merkin
  5. Tempo Merkin
  6. Bolt 45’s
  7. WW2’s or BBSU
  8. Colt 45’s

MARY:
Green Sally for time

COUNT-OFF & NAME-O-RAMA
Trousers, Shenanigans, Banjo, Doppleganger, Rep Sleepy, Grouch, Streaker, Pennies, Halfday, Cow Patty, Doctor, Hoosier, Master, and FNG Malfoy
CIRCLE OF TRUST/BOM:
Ecclesiastes 4:9-12
MOLESKIN:
I appreciate each and every one of my fellow PAX at the Speedway! In today’s culture it is imperative that we as men stick together, not only for encouragement but for accountability and fellowship. When we stand together, we are strong! F3 has made an impact on me physically, mentally, and spiritually. When we step up to lead, it changes us at home, at work, and in our daily lives. It is such a wonderful thing to see you encourage each other out there every time we meet.
ANNOUNCEMENTS:
Welcome FNG Malfoy! 2nd and 3rd F opportunity @Food City Seymour on Wednesdays 6-7am. Official launch of Speedway is this coming Saturday June 4th @6am!

Walls of Jericho

THE SCENE: High 50s and perfect

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH – 25, BAC – 10 , church lap

THA-THANG:
Walls of Jericho

  • Peoples Chair
  • Blockees
  • Diamond Merkins
  • Dips
  • Military style Merkins
  • Imperial Walkers
  • Lawn Mowers

MARY:
LBC

COUNT-OFF & NAME-O-RAMA
Halfday, Cow Patty, Shoelaces, Grouch, Rep Sleepy, Streaker, Doppelgänger, Shenanigans, Doctor, and Trousers
CIRCLE OF TRUST/BOM:
Read Joshua 6:1-5

God may ask us to do something that makes absolutely no sense to us, but it doesn’t matter. We trust His commands and the outcome is up to Him. He has called us simply to be obedient.
MOLESKIN:

ANNOUNCEMENTS: