F3 Knoxville

Enemies – So Far As It Is Up To You

THE SCENE: Post rain but a not too cold 43 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side straddle hop x 25

Cherry pickers x 5 

Tempo merkins x 10 

Tempo squats x 10

Mountain Climbers (4 count) x 15 

THA-THANG:

Mosey to the coupon pile

  • 1 block for every 2 HIMS
  • Circle up, shoulder to shoulder, facing outward and on your 6, pass the block to clockwise for approximately 1 minute. 
  • At the break, those with the blocks do bench presses. Those without do squats for approximately 30-45 seconds
  • Circle up, pass the block to counterclockwise for approximately 1 minute.
  • At the break, if you did bench press last time, do squats and vice versa. (1 round complete)
  • 2 rounds completed

Mosey to the large parking lot between the coupon pile and the flag

Parking lot suicides 

At each line:

  • 5 head, shoulders knees and toes with merkin (modified to 3 after 2 rounds)
  • 10 monkey humpers
  • 5 get ups 

Mosey to the flag

CIRCLE OF TRUST/BOM:

Sometimes when we are facing an enemy, our effort to do right feels like we are just passing a coupon around in a circle, not building anything. Sometimes it feels like heads, shoulders knees and toes…lots of motion but no movement.

I became a Christian when I was 26. For 16 years, I enjoyed life without enemies…not a single one. That peace was broken recently and it has been the single biggest challenge of my faith to date. Maybe it was Satan attacking me or maybe it was providential that I should prepare for it but I taught a class at church about ‘Dealing With Enemies.’

The key to dealing with any challenge, including an enemy is Romans 12:18 – If possible, so far as it depends on you, be at peace with all men. This takes away the excuse of what they have done to you or how they react or ignore your efforts to reconcile. I simplified that to myself as ‘I can’t say anything or do anything that would keep me from asking them to have a Bible study in the next breath.’ This is ultimately handling the situation in a way that is beyond reproach.  

In context, vs 18 is surrounded by additional guidance: Romans 12:​​14 Bless those who persecute you; bless and do not curse. 15 Rejoice with those who rejoice, and weep with those who weep. 16 Be of the same mind toward one another; do not be haughty in mind, but associate with the lowly. Do not be wise in your own estimation. 17 Never pay back evil for evil to anyone. Respect what is right in the sight of all men. 18 If possible, so far as it depends on you, be at peace with all men. 19 Never take your own revenge, beloved, but leave room for the wrath of God, for it is written, “Vengeance is Mine, I will repay,” says the Lord. 20 “But if your enemy is hungry, feed him, and if he is thirsty, give him a drink; for in so doing you will heap burning coals on his head.” 21 Do not be overcome by evil, but overcome evil with good.

Be beyond reproach.

What are you gambling on in your life

THE SCENE:
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
This was a brief warmup, only a couple of minutes and we got moving to avoid the cold/wind.
THA-THANG:
The entire workout was performed under the cover near the school entrance close to the baseball field.
We used workout dice, two with exercises and one with reps or time limits.
WE would roll all three, and do the two exercises by the number of reps or time rolled.  At one point we rolled 90 second intervals 4 times in a row, and the workout was way more challenging than anticipated

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
What are we gambling with in our lives?  The entire workout was left to chance with the dice.  We are taking some of those same chances with health, jobs, relationships, etc.  Don’t be passive, take ownership of these, and make it happen, don’t wait.
MOLESKIN:
I made a Dr’s appt that I have been putting off for a very long time.
ANNOUNCEMENTS:
Cardinal’s memorial workout this Saturday

A bitter cold day

THE SCENE: Really Freaking cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We started moving ASAP, big muscle groups with merkins & squats as well as motivators.
THA-THANG:
We ran loops around the campus keeping the body temps warm.
At the church columns, we did lunges, and then timed wall squats.
At the statue of Jesus near the gym, we did 7’s with merkins and dips.
At the school entrance near the baseball field we focused on core.
And at the CMU’s we briefly did a few reps with the blocks.
We hit every station twice, except the blocks which we handled only once.

MARY:
We ran out of time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

Heavy at the Equalizer

THE SCENE: Just north of shorts weather.

F3 WELCOME & DISCLAIMER Done and Done semi-ok!

WARM-O-RAMA:

Typical Blindside Warmup-y things: 

SSH IC x15 | LBAC IC x10 each way | Cherry Pickers IC x5 | Little bit of this, a little bit of that

THA-THANG:

Equalizer’s First Heavy Workout:

Mosey to Smokehouse for CMUs, take to Pickleball Courts. PAX each choose a cardboard piece. Do AMRAP of the exercise while the PAX with the “Blockees” piece does 20. Once done, rotate clockwise to the next exercise. 

  1. Blockees
  2. Goblet Squats
  3. OH Press
  4. Bench Press
  5. Curls
  6. BBS with CMU Press
  7. Lunges with CMU Twist 
  8. Rows 
  9. Jump Rope
  10. Calf Raises
  11. CMU Merkins
  12. Squat Thrusters with CMU

Return CMUs to Smokehouse, return to AO

MARY:

Flutter Kicks IC x20 | Box Cutters IC x15 

COUNT-OFF & NAME-O-RAMA

13 HIMs; 0 FNGs; 4 PreRuckers  

CIRCLE OF TRUST/BOM:

Quote from St. Augustine: 

Now, may our God be our hope. He Who made all things is better than all things. He Who made all beautiful things is more beautiful than all of them. He Who made all mighty things is more mighty than all of them. He Who made all great things is greater than all of them. Learn to love the Creator in His creature, and the maker in what He has made.

ANNOUNCEMENTS:

The Equalizer will start doing “Heavy” workouts on Wednesdays. While today was obviously Monday, this will start to be the norm on Wednesdays moving forward with the official start on April 5th. Get some diversity in our workouts and promise some of those guys who want to have a little less running in their lives an opportunity to get some work in.

Laps, laps, laps, laps laps laps!

THE SCENE: Beautiful day in the gloom. Blessed with a break in the rain
F3 WELCOME & DISCLAIMER

  • F3 Fitness, Fellowship, and Faith
  • $free.99
  • I’m no pro, know yourself, take a break, push yourself, don’t hurt yourself
  • I have my phone for emergencies

If you haven’t filled out ICE, please do so.
WARM-O-RAMA:

  • 15 SSH
  • 10 TEMPO SQUATS
  • 10 TEMPO MERKINS
  • 6 WMH
  • 5 KCP
  • LBAC – F 10
  • LBAC – B 10
  • MNC – 10
  • Chatty CP – 10
  • 15 SSH

THA-THANG:

MOSEY TO TRACK

Indian run 2 lap

Plank competition – PAX stand face to face, beat the man you’re looking at. Hold Al Gore when you both break for 6

Indian run 4 laps

Squats competition – PAX stand face to face, beat the man you’re looking at. Hold Al Gore when you both break for 6

Indian run 1 lap

RTB

MARY:
No mam

CIRCLE OF TRUST/BOM:

Ephesians 3:14-21 NKJV

“For this reason I bow my knees to the Father of our Lord Jesus Christ, from whom the whole family in heaven and earth is named, that He would grant you, according to the riches of His glory, to be strengthened with might through His Spirit in the inner man, that Christ may dwell in your hearts through faith; that you, being rooted and grounded in love, may be able to comprehend with all the saints what is the width and length and depth and height— to know the love of Christ which passes knowledge; that you may be filled with all the fullness of God. Now to Him who is able to do exceedingly abundantly above all that we ask or think, according to the power that works in us, to Him be glory in the church by Christ Jesus to all generations, forever and ever. Amen.”

God gives us some units of measure for His love in this text. He says there is a width, length, depth, and height, and Paul prays that we are able to comprehend those measurements. I ask you, if you had to measure it, what is the width of Gods love? Infinite. The length? Infinite. The depth? Infinite. The height? Infinite. Can we comprehend infinite? No, but God can, and when we are saved God through the Holy Spirit comes to dwell within us. Paul prays that we re filled with ALL that fullness of God. The infinite, omnipotent, omnipresent, Holy God of creation dwells within us. Gentlemen, we have access to that width, length, depth, and height of Gods love. Let us show our spouses, children, parents, and neighbors that love this week. Amen? 

MOLESKIN:
Great work men! Glad to be able to get back to running today. Great to see Angel soft at Coffeteria.

Also in attendance, but can’t properly tag, Iron Chef, and Ride-along
ANNOUNCEMENTS:
MABA close out, push it! Q-Source reading, Bobbitt working on getting us on track, look out for posts in #Rampart, Go30 coming back around, see channel to join, or send Wingman a message to get an invite. Top golf 2nd F coming soon.