F3 Knoxville

Keep it Simple

THE SCENE: the Project, a few puddles, and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 SSH, 15 Mountain climbers, 10 tempo merkins, 10 harry Rockettes, 15 Moroccan night club, 10 tempo squats, 5 cherry pickers

THA-THANG:
Mosey to toward the friendship bell stopping short at the corner of the gravel path. Do a burpee mile. 12 burpees followed by one lap. Repeat 4 times total.

Mosey to the amphitheater:

  • 25 merkins
  • 25 heels to heaven
  • Run to the pool wall
  • 10 wall ups
  • 25, 2-ct Imperial walkers
  • Run to the playground
  • 5 pull-ups
  • 25 squats

AMRAP

MARY:

Freddie Mercury, LBCs, 6″ LBCs, protractor, planks

COUNT-OFF & NAME-O-RAMA

10 kicked the morning in the teeth today!

CIRCLE OF TRUST/BOM:
“Teacher, which is the great commandment in the Law?” And He said to him, “ ‘You shall love the Lord your God with all your heart, and with all your soul, and with all your mind.’ This is the great and foremost commandment. The second is like it, ‘You shall love your neighbor as yourself.’ On these two commandments depend the whole Law and the Prophets.”

Matthew 22:36‭-‬40 NASB1995

Imagine what your life could be like if you just kept things as simple as those commands. No complicated relationships. No justification for rude behavior. Simply everything that we do, if we act out of love and kindness for others, we could make the world a different place.

MOLESKIN:

ANNOUNCEMENTS:

99 Pavaroblems

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

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.

        • Do 10 of each exercise on the corners of the tennis and pickleball courts. Bear Crawl to corners within Tennis Courts, Run to next exercise outside the tennis courts.  Diagram here: https://lucid.app/lucidchart/b81a45f1-f9f3-43a2-9664-538db1feb4ba/edit?viewport_loc=18%2C-260%2C1648%2C3278%2C0_0&invitationId=inv_239c1aac-3e85-4981-aab1-aadb55cfe2fa
  • 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

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.

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.