Back-Blast – Page 377

99 Pavaroblems

January 17, 2023 Junk

THE SCENE: 45 and drizzly.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Warm-a-Rama

SSH x20 IC

LBACx10 forward x10 reverse

Tempo Squats IC x10

Tempo Incans IC x10

Cherry Pickers IC x5

.
THA-THANG:

99 Problems

You pick the order

Set break:

Bear crawl the perimeter OR run up the hill

UPPER

Incans

Dips

Carolina Dry Docks

LOWER

Lunges (x50 each side)

Sumo squats

Calf Raises (x4 ct)

MARY

LBC (x4 ct)

Hello Dolly (x4 ct)

Dead Bugs (x2 ct)

FINALE

Burpees to finish if needed

COUNT-OFF & NAME-O-RAMA
!
CIRCLE OF TRUST/BOM:
.

Watchful Eye

My personality is one that is constantly envisioning the future. I will play out scenarios over and over again days, months or years before they may happen. I also have excellent anticipation of what may happen in just a few seconds, but so also have an optimistic outlook typically and that sometimes gets me in trouble.

My oldest son is a beastly manchild who terrorized right tackles, quarterbacks and running backs alike this last fall. Over and over again this past fall I envisioned this 8th grader whipping his blocker to stuff the play in the backfield and then saw it happen live right in front of my eyes. I’m not kidding, I have video and I’m surprised I haven’t already shoved it in your face.

When he was 4 he was in a mini bounce house with the kid across the street that essentially functioned as a wrestling ring. This kid was younger and smaller but tough and mouthy to boot. They got to wrestling and I was envisioning Michael wiping the mat with this foul mouthed little hooligan.

Too late I realized that Michael, who had never wrestled with anyone in his life, had no idea what to do. He was in a headlock, being pulled backwards and croaked out “Dad, HELP!” I can still hear the panic in his voice, and I still feel failure as I realize how alone and afraid he felt and the effect of those precious seconds it took me to break it up.

God is never distracted. He is never on His phone. He is never caught up envisioning the future. He at the same time knows everything that will happen and yet allows us to live in the tension of the unknown. He is not unaware of what you feel right now. He is fully aware of your struggle, your worry, your pain. He has no intention of letting you walk it alone, but He will also not force you to do it His way. Talk to Him. Tell him what you feel, where your heart is, how you hurt…and then listen for His encouragement. Look for His provision and direction.

““Therefore I tell you, do not be anxious about your life, what you will eat or what you will drink, nor about your body, what you will put on. Is not life more than food, and the body more than clothing? Look at the birds of the air: they neither sow nor reap nor gather into barns, and yet your heavenly Father feeds them. Are you not of more value than they? And which of you by being anxious can add a single hour to his span of life? And why are you anxious about clothing? Consider the lilies of the field, how they grow: they neither toil nor spin, yet I tell you, even Solomon in all his glory was not arrayed like one of these. But if God so clothes the grass of the field, which today is alive and tomorrow is thrown into the oven, will he not much more clothe you, O you of little faith? Therefore do not be anxious, saying, ‘What shall we eat?’ or ‘What shall we drink?’ or ‘What shall we wear?’ For the Gentiles seek after all these things, and your heavenly Father knows that you need them all. But seek first the kingdom of God and his righteousness, and all these things will be added to you. “Therefore do not be anxious about tomorrow, for tomorrow will be anxious for itself. Sufficient for the day is its own trouble.”

‭‭Matthew‬ ‭6‬:‭25‬-‭34‬ ‭ESV‬‬

https://bible.com/bible/59/mat.6.34.ESV

MOLESKIN:
It’s been a long week since Cardinal’s passing. Proud of all of what we have seen in F3 nation and the men of F3Knoxville and F3Smokies. Keep it up men!
ANNOUNCEMENTS:
None.

Pickleball Courts

January 16, 2023 bookman

THE SCENE: A wee chilly and cloud, high 20s
F3 WELCOME & DISCLAIMER Done
WARM-O-RAMA:
SSH, Windmills, Rockettes, lap around the track
THA-THANG:
Insert information about the workout.

Merkins
Hello Dollys
Monkey Humpers
CDDs
Squats
LBCs
GA Cheerleaders
Lunges
SSH
Imperial Squat Walkers
April O’Neils
Crab Humpers
Mizzou Cheerleaders
Burpees

MARY:
Squat R.O.F.
COUNT-OFF & NAME-O-RAMA
13, no FNGs
CIRCLE OF TRUST/BOM:
Brotherhood
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Hardship Hill -> AOs build an obstacle. Think of ideas!!!

The Simplicity of HIM

January 16, 2023 Commission

THE SCENE: A chilly 28 degrees but clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side straddle hop (4 count) x 25

Cherry pickers x 5

Tempo merkins x 10

Tempo squats x 10

THA-THANG:
Mosey to Sophomore Hill

4 Corners x 2
- 25 squats
- 25 merkins
- 25 flutter kicks (4 count)
- 25 shoulder taps (2 count)

Mosey to the big parking lot (between Sophomore Hill and the Flag)

Stationary Exercise with a travel exercise (2 car parking spots) hitting the same muscle group
- 10 squats and lunge travel (10 sets)
- 3 burpees and bear crawl travel (10 sets)
- 10 monkey humpers with tip toe travel (10 sets)
- 10 American hammers (2 count) with imperial walker travel (10 sets)
- 10 twinkle toes with Bernie travel (10 sets)

MARY:
Flutter Kicks (4 count) x 25

Pickle Pounders (4 count) x 10

CIRCLE OF TRUST/BOM:
James 4:17 – So whoever knows the right thing to do and fails to do it, for him it is sin.

The HIM – High Impact Male is a man of initiative. He is not one who needs to be told what to do. He is vigilant, he is pro-active, he scans his surroundings for ways to serve. He sees the thing that needs to be done and he does it, without first being told, without being asked, he does the task that always needed to be done, the task that others walked by. In only a playful sense, he does it before others can do – not in arrogance, not to deprive someone else, but in the spirit of Romans 12:10 Love one another with brotherly affection. Outdo one another in showing honor.

I was first inspired with this thought at the Bomb shelter convergence when we were walking into the gym. There were three or four cases of water sitting on a tailgate and I saw Woodshack and three others just walk over there, grab the waters and carry them inside where we all knew that they were needed. I said to myself, that in it’s simplicity is a HIM. Since then, I have been trying to move on things quickly if I see a need. When Butter Knife said he needed someone to grab the shovel flag last Wednesday, I volunteered. When Booster said he needed to give up today’s Q, I volunteered. I didn’t want either of you to have to worry or wonder if someone was going to step up, there was no need for me to hesitate or let someone else do something that I was capable of taking responsibility for. If we can all do this just a little bit more, we will truly impact those around us.

MOLESKIN:
T-Claps for all the HIMs who made Cardinal’s Convergence happen in addition to the support F3 Nation is showing to his family.

Cover your family’s six.

January 13, 2023 Operation

Guys I have debated whether or not to send this out. I don’t want to seem crass or opportunistic but it is truly weighing heavy on my heart.

“We weren’t prepared to lose him…” Cardinal’s Wife.

Men this sentence has sat heavier and heavier with me since I first read it. Being a part of F3 means being a High Impact Man. One part of being a High Impact Man is making sure your family’s six is covered. Your M’s and 2.0’s will never be prepared to lose you but you can make sure that they are prepared to lose you.

Men, if you don’t have life insurance/income protection now is the time to get it. We have seen firsthand how immediate and unplanned our lives can end. Please, please, please don’t disregard this message. It is easy to get, monthly costs as much as a dinner for a family of 5 to eat out, some is ALWAYS better than none, and it never hurts to look it over again to make sure you have enough.

A few tips for buying life insurance:

Stay away from products that have savings tied to them. Products named, Whole Life, Universal Life, Cash Value etc. Stick with Term Life Insurance.

You’ll want your term to carry you ideally to retirement age. At which point you will hopefully be self insured with your retirement savings.

Don’t sacrifice term (length of coverage) for amount of coverage. Can’t afford $500,000 for 20 years now, then get $500,000 for 10 years and renew later.

You typically want 10 times your bring home pay. I.e. Your salary is $60,000 per year but $50,000 hits your bank account, then you’ll want $500,000 in coverage. That amount can be put in an investment account that will allow your wife and kids to withdraw 10% or $50,000 per year for 10+/-. This will allow your family time to grieve, give them margin,keep your family in their home, keep cars, etc.

If your M works you’ll want the same scenario listed above for her. If not, she still brings value into your home and you will need to hire someone to help out for a while. So consider coverage either way.

If this is confusing or you want to know more please reach out to someone you know. If you don’t know anyone or would like help navigating this please reach out to me. This is my passion in life. Making sure that families’ financial houses are strong and shored up.
I will gladly look over anything you have free of charge to make sure you and your family are properly protected. Don’t read this and not act on it. Reach out to me or someone you know. Just cover your family’s six.

JUCO Metric #1 January 2022

January 13, 2023 Butter Knife

THE SCENE: Misting, dark, and cold. Perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops in cadence 25
5 burpees OYO
Windmills in cadence 10
Arm rotations forwards in cadence 12
Arm rotations backwards in cadence 12
Cherry Pickers in cadence 6
Tempo Squats 10

THA-THANG:
Mosey to the coupon pile. Grab a coupon, set a 30 min timer, and get after it…

Metric Workout #1

(Every man will need 1 CMU)

Set a timer for 30 minutes.

Complete as many cumulative reps as you can in that time.

The following list of exercises are performed in sets of 25 reps. After completing a set of 25 reps, put down your CMU, run 25 yards, do 2 burpees, return to your CMU, and continue.

Here are the exercises:

– 150 curls

– 125 heavy squats

– 100 OHP

– 75 CMU swings

– 50 Thrusters

– 25 Blockees

When you finish the Blockees, start back at the top with curls.

It will look like this:

25 curls → 25 yard run → 2 burpees → 25 yard run → 25 curls…repeat until 150 curls are finished, then switch to squats…etc.

Once through the entire circuit is 525 reps (burpees do not count toward total).

How many cumulative reps can you complete?

Enter your Total Rep Count on the form.

This workout will be used to set your baseline score. We’ll repeat it in July and you can see how your King is accelerating!

Mosey back to the flag with a Jail Break

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:
The warrior ethos (AKA Jedi Training) consist of 13 pillars: commitment, honor, respect, prepared, faithful, fighter, hungry, humble, lover, teachable, firestarter, truthful, and generous.
Each one is tied to a Bible verse.

Faithful : the 5th pillar
The verse for this pillar is Matthew 25:23

“The master said, ‘Well done, my good and faithful servant. You have been faithful in handling this small amount, so now I will give you many more responsibilities. Let’s celebrate together!’”
Matthew 25:23 NLT

Be Full of Faith! Keep giving and you will never be without!!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Convergence at Rampart 7a tomorrow. Clown Cars leaving JUCO at 6:15a