F3 Knoxville

THE THANG:
Do 5 rounds of 10 reps of each of these exercises:
– 10 Blockees
– 10 CMU Jump overs
– 10 Bent Over Rows
– 10 Derkins
– 10 Wipers (Verticle Block Windshield Wipers)
– 10 Incline Merkins
– 10 Globlet Squats
– 10 press jacks
– 10 N’urls (Narrow Curls)
– 10 Reverse Lunges (5 each leg)

Short run in between rounds.
Then do 2 reps of each exercise for a total of 52 reps of the ten exercises.

MARY:

Light Stretching to Enya’s Caribbean Blue

ANNOUNCEMENTS:
Iron Pax Starts next week

COT:
Men, I’m 52 years old—and that’s why this morning we did the Half a Century Challenge plus two.It was harder than last year’s workout… and last year’s was harder than the one the year before that.
Life works the same way. Each year, the challenges can get bigger, the load heavier, the pace faster. And we don’t get younger…But harder, doesn’t necessarily mean worse. Harder can mean we’ve grown. Harder can mean we’re carrying more because we’re trusted with more. Harder can mean our strength is finally being tested for the purpose it was built.
The F3 mission is to plant, grow, and serve small workout groups for men… Why? for the invigoration of male community leadership. Leadership is tested in hard seasons—when you’d rather tap out, but instead you dig in.
And we don’t do it alone. Our credo says: Leave no man behind, but leave no man where you found him. Today, you proved that—nobody got left, but we all got pushed further than we would have gone alone.
So, I hope you found something difficult in today’s workout… I hope you found some measure of suffering.
Sometimes we are tempted to believe the lie that we shouldn’t have to face hard things – that life should be easy… or we believe a different lie that there is no point to suffering…
There is a purpose in going through hard things. We improve our physical and mental strength, our endurance, our determination, our ability to meet challenges. But there is greater purpose than that. The ultimate example is Jesus on the cross. F3 is not formally a Christian organization, but I am a Christian and when I see Jesus, the song of God on the cross, I know that God doesn’t just allow suffering, he himself endured suffering and there was purpose in it. He doesn’t remain aloof and detached from our troubles. He became suffering for us so that we who sinned can be redeemed… he paid the price… took the penalty for our sins and we are made righteous… we who were separated from God were brought back into fellowship with him.
Hebrews 4:14-16
“14 Since then we have a great high priest who has passed through the heavens, Jesus, the Son of God, let us hold fast our confession. 15 For we do not have a high priest who is unable to sympathize with our weaknesses, but one who in every respect has been tempted as we are, yet without sin. 16 Let us then with confidence draw near to the throne of grace, that we may receive mercy and find grace to help in time of need.
So as you leave here, remember: life will get harder. But that doesn’t mean life can’t be mean better, richer, fuller—because you’re stronger, wiser, and surrounded by men who’ve got your back. And when it gets hard—lean in, keep moving, and pull another man with you