F3 Knoxville

Brand New Beatdown, No Waiting

THE SCENE: Mid-30s, clear and brisk! YHC had to ditch the sweatshirt after pre-ruck.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Classic Zero-Burpee warmup
0 Burpees OYO
25 SSH IC
2 Burpees OYO
25 Mtn Climbers IC
4 Burpees OYO
15x LBAC IC fwd/back
6 Burpees OYO
10 Hand Release Merkins
8 Burpees OYO
16 Buddy the Elf IC
10 Burpees OYO

THA-THANG:
Mosey to the Coupon Pile, stopping halfway for 20 4-ct LBCs

2 CMUs each for Rock the Block Merkins

Ditch one and carry the other to the parking lot
Line up CMUs between 2 cones – 2 more cones set 60yd away.
Battle buddy up. One partner runs to the closest CMU and does 3 Blockee Broad Jumps to advance the block, then returns to relieve partner.
Meanwhile, other partner is doing work. Continuous reps while partner is gone, switching to next exercise with each trip:
Iron Mikes
Merkins
Crabettes
Mountain Climbers
Keep alternating until all CMUs have passed the 60yd mark

Carry CMUs back to the pile, but circle up for a quick ring of fire with tricep extensions. Start with 1, go to 5.

Mosey back to the AO.
Oh, wait… that last stretch between stop signs? Let’s Burpee Broad Jump that section. Because YHC really doesn’t want to do that.
MARY:
Just enough time for about three rounds of Row Your Boat
COUNT-OFF & NAME-O-RAMA
6 HIMs skipped the sales and came for a Free.99 beatdown instead!
CIRCLE OF TRUST/BOM:
Isaiah 40:30-31:
Even youths shall faint and be weary,
and young men shall fall exhausted;
but they who wait for the LORD shall renew their strength;
they shall mount up with wings like eagles;
they shall run and not be weary;
they shall walk and not faint.

Like Bagger earlier this week, we’re working on patience in my home. The big one for us regards the (hopefully) sale of our house. We’ve done what we can do, and now we wait for His time. But that waiting is not just passive, it’s active. Intentionally giving it to Him and His wisdom to work out in His time.

MOLESKIN:
Thanks, Doubtfire for coming out for the pre-ruck!
ANNOUNCEMENTS:
Mend house workout Monday at 6.

Pierced by Grace

THE SCENE: Partly cloudy, sometimes raining, temps in 40’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Planks, 20 Side-Straddle Hops, 10 Mountain Climbers (4 count), 10 Cherry Pickers, Little of This and Little of That
THA-THANG: 

Mosey to upper parking lot at northern end of park.  Each man picks up two bricks that will be in the parking lot.

Mosey on perimeter trail toward Lyons Bend Entrance of park.  Then go east on the trail that crosses road near the park entrance.  Twenty Imperial Walkers.

We will run with bricks for three lights, then stop to do 5 mini-man-makers.  We will do the same two more times along the trail.  Those who finish first do curls with bricks until all men have finished.  Then we do ten standing body twists (four count).

Next, we run for two more lights with bricks and stop to do 20 overhead presses.  Rinse and repeat twice along the trail.  Those finishing do curls again until all have finished.  Then we do ten tempo squats.

Next run for one more light with bricks and stop to do 20 wing claps with bricks.  Rinse and repeat twice as with other exercises.  Those finishing first do curls.  Then we ten tempo merkins.

We will be close to the parking lot where we picked up the bricks.  Put bricks back where they were.

Mosey to Pavilion by northern ball parks.  We will do a tadpole (doing the following exercises in ascending order, adding one exercise each time until we do all five, then dropping first exercise etc until we do only last exercise.  We will do each exercise for 30 seconds with a 30 second break after each set of exercises.  The exercises will be:

  • Burpees
  • Decline Merkins
  • Picnic Table Pullups
  • Bench Jumps
  • Bench Lifts

Next, team up into partners of two.  We will do Doras with partner running twice around the pavilion while the other partner exercises.  Then partners switch.  We will do the following exercises:

  • 300 Baby Crunches
  • 200 Squats
  • 100 Big Boys Sit-ups

Mosey to AO.

COUNT-OFF & NAME-O-RAMA
Eight men, no FNG’s.
CIRCLE OF TRUST/BOM:
The following message is taken from a sermon given by Matt Howell, director of RUF at UTK.  He was visiting speaker last Sunday at Redeemer Presbyterian Church.

Bible Reading from John, Chapter 13, verses 1-9.

13 Now before the Feast of the Passover, when Jesus knew that his hour had come to depart out of this world to the Father, having loved his own who were in the world, he loved them to the end. During supper, when the devil had already put it into the heart of Judas Iscariot, Simon’s son, to betray him, Jesus, knowing that the Father had given all things into his hands, and that he had come from God and was going back to God, rose from supper. He laid aside his outer garments, and taking a towel, tied it around his waist. Then he poured water into a basin and began to wash the disciples’ feet and to wipe them with the towel that was wrapped around him. He came to Simon Peter, who said to him, “Lord, do you wash my feet?” Jesus answered him, “What I am doing you do not understand now, but afterward you will understand.” Peter said to him, “You shall never wash my feet.” Jesus answered him, “If I do not wash you, you have no share with me.” Simon Peter said to him, “Lord, not my feet only but also my hands and my head!”

When we read these verses, we may think Peter is being humble when he tells Jesus not to wash his feet.  After all, the Lord is taking on the role of a servant, performing a task that those of menial positions did in those days.  But, looking more closely, Peter is also displaying a veiled pride.  He is saying, I am beyond having my feet washed by you.  My God cannot take on such a subservient role.  I will have no part of it.  Jesus, in turn, is saying that if you cannot accept my loving you like a servant then you can not really share me fully. ( If we cannot accept God’s love in full, we miss out on God, we do not share in what he wants to give us.)

If we humans look at ourselves fully, we see that we, like Peter, have this veiled pride.  Look at how we accept compliments:  with great difficulty.  We generally shun them, getting uncomfortable, joking the compliment off, or saying it is not true.  Us men are also bad on accepting gifts or physical signs of grace from others.  Look at men at a restaurant:  First man:  I’ll get the bill.  2nd man:  No, no, let me take it.  First man:  No, I insist.  In some ways we do this out of courtesy but we also do this out of pride.  We do not want to be the “lowly person” who has his meal paid for.  Also, how do we accept help from others?  We usually shun it, too proud to ask for help.  Finally, we are too proud to accept our brokenness and need for God.  Or we may say, my sins are too great for God’s help, as if our sins, verses those of others, are too great for God.

Matt Howell, in his sermon, used two interesting quotes in his sermon from famous writers.  The first was from Victor Hugo, who said, “Grace is a most formidable assault.”  The second was from Flannery O’Connor, who said, “Grace must wound before it can heal.”

We must get over our veiled arrogance to accept God’s grace for us.  We must accept His assault on our pride, realizing we are broken and that we need his love.  We must get through the embarrassment of recognizing we need Him that much. We must get beyond the fear of His kind of intimacy.  We must let His grace pierce us before we can be truly healed.  Otherwise, as Jesus said, we do not really take our share of Him.

ANNOUNCEMENTS:
3rd F on Saturday, December 8 at Outlook by UT strip, 8:30 AM.

777’s 🎰

THE SCENE: Mid 40s, damp but not raining the whole time.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

.Jog across and back
Side to side merkins x 10
Jog across and back
Side plank merkins x 10
Jog across and back
Diamond merkins x 10
THA-THANG:
3 rounds of 7’s on Crumpet
1. Side to side merkins 2-count/American hammers 4-count
2. Side plank merkins 2-count/Big boys
3. Diamond merkins/Scissors 2-count
Bears and blocks suicides
Bear crawl and place CMU at first turn, leave it and run back. Do 1 round, single count of the following exercises when back at bottom of suicide.
1. Side to side merkins/American hammers x 10
2. Side plank merkins/BBS x 10
3. Diamond merkins/scissors x 10
Keep advancing the CMU out to next turn. Bears and blocks back to the end.
MARY:
American hammer 4-count x 15
Big boys 4-count x 10
Scissors 4-count x 15
COUNT-OFF & NAME-O-RAMA
5 men conquered the fartsack on a rainy morning!
CIRCLE OF TRUST/BOM:
Talked about not only working hard after a holiday of eating big but always pushing yourself out in the gloom. Always striving for 1 more rep. Always pushing to keep up with your battle buddy up the hill. Continually push to continually improve.
MOLESKIN:
ANNOUNCEMENTS:

Puppies need their sleep too

THE SCENE: 33 degrees and clear
F3 WELCOME & DISCLAIMER

yep, Mr Rogers did that
WARM-O-RAMA:

MR Rogers got us going with

Ssh x 20 ic

dancing bear merkins x 10

tennessee rocking chair
THA-THANG:
Our Q was a no show so we all stepped up a led the workout . Mr Rogers did the warmup, I did the thang and snorkel finished us off

  • We did a count down with removing the bottom exercise after completing all exercises , after completion of all exercises, we ran to the end of the parking lot and back . We did the following ;
  • 11 cmu rows, 10 burpees, 9 sundial big boy sit ups, 8 hand release werkins, 7 bench squats, 6 pull ups / rows , 5 Bulgarian split squats , 4 mtn climber 4ct, 3 clock merkin revolutions (12 merkins), 2 jump squats, one me spectacular
  • We got in about 4-5 rounds
  • snorkel took over for a full round of captain thors,

MARY:
Fins led us in , what it seemed , never ending box cutters and snorkel finished off with 10 body builders and 1.5 minutes of LBC
COUNT-OFF & NAME-O-RAMA
10 pax
CIRCLE OF TRUST/BOM:
Snorkel talked about giving thanks and just enjoying thanksgiving wit our loved ones
MOLESKIN:
The best plan is to have a back plan to the 1st plan. Pup missed his Q this morning. Good thing ? Not for him but it turned out great for us because it brought us closer together as a pax  . I had a back up workout on my phone but EVERYONE came together and we got in a decent workout. More importantly, I think it brought our pax together, knowing that we have each others backs and ALL were willing to lead when their name was called. It was kind of fun to spread the leadership role of a Q around the pax. We all worked hard , stayed together and got better together today. It was a true community effort. That’s what F3 is about right? The mission:

mission to plant, grow and serve small workout groups for the invigoration of male community leadership

happy thanksgiving BRO Hams!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Earn The Bird

THE SCENE: 30 degrees and yeah it was cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 25
  • Windmill IC x 15
  • Cockroach Merlin OYO x 10

THA-THANG:
Battle Buddy up and Mosey to the Track. While one PAX runs the loop the other PAX member performs the circuit. AMRAP

  • Caterpillar Tapout Merkins x 5
  • Lungey Squat x 10
  • Jane Fonda’s x 15
  • Heel Tap Merkins (2 CT) x 20
  • American Hammers (4 CT) x 25

MARY:

  • Flutter Kicks IC x 50
  • LBC’s IC x 10

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Thanksgiving is great time to bring to the forefront what we’re thankful for. I believe this PAX does a great job of that week in and week out. Today I’m thankful for this PAX. You men have really helped bear my burdens and I’m thankful to be a part of this group.
MOLESKIN:
WaxJob, again, decided to show up shirtless. And never complained. Split Jack’s were renamed Jane Fonda’s by Ribbed. The PAX were treated to Jocko’s psychological warfare and other classic workout tunes. Plus we had a couple of travelers T-Pimp, Choir Boy and Spam made the journey out this morning. Also Mayberry said he would be back for seconds. #EarnTheBird
ANNOUNCEMENTS: