F3 Knoxville

Wall-O-Rama

THE SCENE: Clear and Crisp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops x 15, Tempo Squat x 10, Cherry Pickers x7, Tempo Merkin x 10, BDACs Fwd/Bwd x10
THA-THANG:
Wall Biscuit – 15 Pistol Squats each Leg, 15 Incline Merkins, 15 Dips, 15 2x Step ups or 15 x Jump Squats…then

1 Lap & Repeat Circuit,  2 Lap & Repeat Circuit , 3Lap & Repeat….

MARY:
Bring Sally Up and Bring Sally Down (Hollow Hold to Tuck)
COUNT-OFF & NAME-O-RAMA
Butterfingers, Domino, Grouch Smuggler, Shrimp Net
CIRCLE OF TRUST/BOM

 

The Night Before Preview

THE SCENE: Chilly but not too bad.  About 40 degrees at circle up.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started with 20 ssh on 4ct then the first corner of the parking lot 10 merkins, second corner 10 tempo squats, 3rd corner rocky balboa’s, and then we butt kicked down did some windmills and mosey’d back.
THA-THANG:
Mosey to the stop sign near the overlook.  Simple circuit of 5 exercises at 20 reps followed by a run.  The choice of the run was either up to the overlook (short run) or the road at the asylum (long run) *Goal was to get through the exercises 5 times for 100 reps of the following

 

  • Merkins
  • Dry Docks
  • 4ct Flutters
  • Jump Squats
  • Burpees

MARY:
Back in time for 20 4ct Freddy’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Read a short bit from Oswald Sanders book on Spiritual Leadership.  The first characteristic of a spiritual leader…Discipline!  Talked about conquering ourselves.

It’s freaking cold! And my arms don’t work

THE SCENE: Flipping cold (29 deg) for East TN
F3 WELCOME & DISCLAIMER

Welcome back Ratchet!!!0

WARM-O-RAMA:
SSH IC x20, Cherry Pickers IC x5, Some ‘o dis/dat.
THA-THANG:

To the coupon pile. Scoop an appropriate coupon for reps, partner up and carry overhead to the thunder dome.
SLOWDOWNS !
  • curl
  • OHP
  • Tri
  • Throw-in
  • Chest press
  • Lunge
  • Squat Press
  • Sumo Squats
  • Calf Raise
  • V-ups
  • LBCs
Everyone in the circle, pick an exercise to do.
AMRAP while partner runs a lap, picks another circle, does the exercise there and returns.
Circle exercises:
25 Merkins
25 CDD
100 SSH
15 Burpees

MARY:
Ab cycle courtesy of I-beam.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“What causes quarrels and what causes fights among you? Is it not this, that your passions are at war within you? You desire and do not have, so you murder. You covet and cannot obtain, so you fight and quarrel. You do not have, because you do not ask. You ask and do not receive, because you ask wrongly, to spend it on your passions.” ‭‭James‬ ‭4:1-3‬ ‭ESV‬‬ https://bible.com/bible/59/jas.4.1-3.ESV
I have what I would call a great marriage. My wife and I love each other, our children know that and know that we love them. We work hard together, we are generous with our time and resources, serve in our local church and schools and try to love those around us as best we can. We recently had an extended argument, which is unusual for us. This lasted for several days and brought with it several uneasy night sleeps, multiple disjointed exchanges, and a few hurtful words. It doesn’t take much, even in a great marriage for any of us to start feeling like things are “off,” and, if you’re anything like me, for us to start feeling as if we’re not getting what we “deserve.”
That is James’ whole point in this passage. We want things, and often feel as if we deserve, or even are owed things. Blessings, success, accolades, promotions, respect, love, intimacy, even just fun. When we don’t get what we think we “deserve”  it’s easy to get frustrated, even bitter. Quarrels, strife, anger follow quickly.
Sometimes we even ask for these things, or negotiate for them, or explain why we must have them. How often when we do this are we altruistic? How often when we do this are we looking for someone else’s benefit? How often, on the other hand, are we just being selfish. I want what I want and I want it now. In all reality, what I deserve is Hell and death. Anything better than that is a blessing, a gift.
I don’t deserve my wife, I don’t deserve my great marriage, I don’t deserve my great kids, and I don’t deserve you men. I certainly don’t deserve Jesus sacrifice on the cross to pay for my selfish, boneheaded stupidity. That’s the beauty of gifts that are freely given out of love and sacrifice, we don’t deserve them and so we, at least should, appreciate them that much more.
Look at what you have been striving for lately that you think you “deserve“ and reevaluate whether that’s true or if it’s just some stuff that you want. On the other hand, look at the gifts in your life that you don’t deserve and choose to appreciate them more.

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MOLESKIN:
T-claps to the men that showed. This is the time of year we start thinning out. Everyone needs to be pushing hard to keep the PAX together and lock shields..
ANNOUNCEMENTS:
None.

Batting Practice

THE SCENE: High 30s/Low 40s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs, windmills, little baby arm circles forward and backward, some Michael Phelps, hokey-pokeys, and tempo squats

THA-THANG:
Mosey to the flagpole

We only had 5 PAX to start, so we couldn’t easily divide up and play Ghostman Baseball.  Instead, we stayed together and did some Ghostman Baseball batting practice.

We rolled one exercise ball to determine the exercise at each base, and we rolled the second exercise ball to determine the exercises at home.  Since we stayed together, each PAX rolled once at home and we did those exercises together before moving on to second base, third base, and home.  In between each hit (single, double, triple), we ran back to home for more exercises.

On our way to second base one time, we ran into a walker who asked what we were doing.  We said, “exercising, join in.”  And, he did.  Turns out it was Potato Head who was named at the Arsenal and had just moved from Maryville to right across the street from the Equalizer.  Small world.  So, we ended with 6 PAX.

Two of Mouthwash’s rolls landed on burpees for a total of 35.  We did an extra 15 to get to a nice round 50 before ending.

Fellowship mosey back to the AO

MARY:
We had about a minute left, so we did some ATMs to cash out.

COUNT-OFF & NAME-O-RAMA

6 HIMs

CIRCLE OF TRUST/BOM:
It’s not our job as Christians to stop the apocalypse.  It’s our job to spread the good news of Jesus to the world.

MOLESKIN:
Prayers for the HIMs and their families dealing with illness and Potato Head’s family for their recent and unexpected loss.

ANNOUNCEMENTS:
F3 is participating in some Christmas parades.  Check Slack or ask around.

Up, Down, and Around

THE SCENE:

Few clouds, 39 Degrees and dry

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
1. Cherry Pickers (x5), 2. BACF (x10) 3. BACB (x10), 4. SSH (x20), 5. Mountain Climbers – (40 on your own), 6. Toe Merkins (30 OYO)

THA-THANG:

Mosey to the coupon pile with 3 stops for Mary (Boxcutters, Freddie Mercury’s, Flutter kicks).

At the coupon pile, grab a CMU (for some exercises). Will start with 10 burpees and then run a lap around the Physical Plant building. Will lap after each exercise group, so after first lap you will do 20 OHP, lap, etc.

(10) Burpees

(20) OHP

(30) Curls

(40) SSH

(50) Squats

(40) second plank

(30) Tricep Press

(20) Merkins

(10) Upright Rows

Mosey back to COT with 3 stops for (Bear Crawls, Scissor kicks, Imperial Walkers)

COUNT-OFF & NAME-O-RAMA

19 HIMS including RUSH

CIRCLE OF TRUST/BOM:

Thankful to be back after a week + absence. I went to Nashville for a few days to visit my parents. Thought I had avoided the local school bug being gone but it turned out that I caught a case of the flu anyway. It was a very mild case but I did have fever on and off for two days. I worked from home and recovered over the weekend.

While away and as we move into a time of Thanksgiving, I thought about how fortunate I was to have a job that allowed me some flexibility while I was sick. I was thankful to have loving parents to visit, thankful for my kids, and my close friends here in Knoxville. I’m also thankful for the men continuing to lead and encourage here at F3.

1 Thessalonians 1:2-10

In 1st Thessalonians, Chapter 1, Paul is writing to the church there in Thessalonica and gives thanks to them for their work of faith, labor of love, and steadfastness of hope in times of great suffering and persecution. They became examples and encouragement for other Christians in the area and they did this with the “joy of the Holy Spirit”. Paul was thanking God for them. At the end of the chapter, Paul says “you turned to God from idols to serve the living and true God and to wait for his son from heaven, whom he raised from the dead, Jesus who delivers us from the wrath to come.”

In many ways, you guys today are encouraging others with how YOU lead and serve. And I want to thank God for each one of you. You are being an example and positive influence to me and those around you. That makes a difference and it deserves recognition. So take some time to think about that. Think about and be thankful for how God has chosen you to be his sons and how he has called you out to shine light. Remember that as sons we have already been delivered from the wrath to come. Take that reality into the upcoming holiday season. Keep your eyes on Him and you will not only be more thankful for his blessings, but you will also continue in your blessing of others.