F3 Knoxville

Dora B.L.I.M.P.S – Strength Under Control

THE SCENE: 55 and clear skies. The gloomiest of glooms.

F3 WELCOME & DISCLAIMER: Dutifully and “unprofessionally” administered.

WARM-O-RAMA:

  • SSH x15
  • Knoxville Cherry Pickers x10
  • Abe Vigoda x10 
  • Willy Mays Haze x9
  • Tempo Merks x10
  • Tempo Squats x10
  • FLBAC x10
  • RLBAC x10
  • Grady Corn x10
  • Moroccan Night Clubs x10 (This is where the wincing *read growth* began.)
  • Chattanooga Cherry Pickers x10
  • SSH x10

THA-THANG:

Mosey for 11s on the “Little Baby Hill”. Hurleys at the bottom. Big Boys at the top.

Mosey to the fountain.

Grab a battle buddy for Dora. Pax one performs exercises below. Pax two bear crawls to the fountain and mosey back.

  • 50 Burpees
  • 100 Lunges (double single count)
  • 150 Imperial Walkers (double count)
  • 200 Merkins
  • 250 Plank Jacks
  • 300 Squats

RTB

MARY:
Flutter Kicks (IC – 15)
Basilisk (IC – 10)

CIRCLE OF TRUST/BOM:

Matthew 5:5 – “Blessed are the meek, for they will inherit the earth.”

Often when a word is translated, we get the meaning but lose the all the underlying intent. The Greek word for “meek” is praus. We usually interpret that as gentle or humble, which it does mean that. But the background to the word Praus is actually loaded with something like,  “strength under control”.  It’s original use comes from something close to meaning a powerful horse that is tamed.

Matthew 21:5 says, “Look, your king is coming to you, humble (same word – praus) and mounted on a donkey.” This doesn’t mean weak. When we think about it, Jesus was the epitome of “strength under control”

Today, if we’re honest, guys typically struggle with taming their behaviors/habits, appetite (Hello, Halloween candy), thinking (negative self talk), bodies, temper, ego, sexual desires, worldly desires (spend money), etc.

How does one bring strength under control? Discipline.

3 Types of Discipline

  1. Reactive Discipline – when you’re tempted or drawn into something
    (eh hem…Halloween candy last night?). It’s important to know when you’re weakest and what to avoid.
  2. Structural Discipline – routines and habits that make you better.
    The best way to create a habit is to link it to something else.
  3. Expansive Discipline – opportunities for growth, “doing it anyway”
    In the face of fear, hesitation, difficulty, etc.
    Almost always thankful I did what I was most afraid of
    The more dread, the more reward.

Exercise meekness (praus) in your life.
Cultivate and strengthen the 3 types of discipline in your life – Reactive, Structural, Expansive. Know you have the strength to do what needs to be done. Know you have the discipline to control it.

MOLESKIN:
Welcome FNG – Blindspot! Prayers for Ocho finishing up doctoral work deadlines and for Mathlete traveling for work.

ANNOUNCEMENTS:
Brolympics – Nov 5! Get signed up! See Slack for details!
Christmas Parade is happening! We’re signed up! Watch Slack for details!

Crawling with Friends

One comment

THE SCENE: 55 degrees of perfect gloom.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20

Cherry pickers x 7

Tempo Squats x 10.
THA-THANG:
Simple Dora today. One pax bear crawls to the halfway point cones, then sprints to the end and does 20 LBC’s. Spring back to the halfway point, and then reverse lunge to the line where the other pax are working.

Exercises were as follows and yes, some did make it back to thrusters.

  • Thrusters x 100.
  • Curls x 200.
  • Goblet squats x 300.

MARY:
Just to make sure that KY’s thighs were okay, we did more goblet squats to Sally, and then OH press to Thunderstruck.

COUNT-OFF & NAME-O-RAMA
9 HIMs got better. Welcome Pitstop!
CIRCLE OF TRUST/BOM:
Proverbs 18:24 – “A man of many companions may come to ruin, but there is a friend who sticks closer than a brother.” There is an epidemic of male loneliness that exists all over this world. Many men have lots of acquaintances, but very few friends and that can be dangerous. I want you to notice that this loneliness and the importance of friendship is even portrayed in film, as well as the Scriptures. In two of my favorite westerns, Tombstone (which is the best) and Wyatt Earp, friendship is a powerful theme. In Wyatt Earp, Wyatt is having to sober Doc up quick. He knows that he is unpopular with many, but Doc tells Wyatt, “I know its not easy being my friend, but I will be there when you need me.” The truth is Doc made good on his promise. When Wyatt’s brothers were shot, Doc helped Wyatt pursue justice. In Tombstone, after a major gunfight, Creek Johnson asks Doc, “Why are you doing this anyway Doc, you ought to be in bed.” Doc was of course looking very sick at the moment, but responds “Wyatt Earp is my friend.” Creek Johnson retorts, “Hell, I’ve got lots of friends.” And with a sadness that should grip us, Doc replies, “I don’t.” I want to make three observations here. First, all of us need friends, and there is none better than the Lord Jesus Christ who died to save sinners. He knows every messed up detail of your life, but if you are wondering how good of a friend He is, just remember that He knew our shortcomings and yet died for believers anyway. That’s an impressive friend. Second, I want every man at F3 to know that I am here for y’all. Fellowship is not just some throw away term. The reason I get up early even though I hate it, and the reason I come and workout even though I suck at it and hate it, is because I know there will be men there to encourage me and that those same men need encouragement. Heck, if you got a problem, then I will do like Espy did for me one morning and we can pre-ruck and talk. I just want every man to know that I care, and I will listen. Don’t suffer alone men. We were created for community. We were created for friendship, a friendship forged on the anvil of shared suffering and pushing ourselves to be a little better than we were yesterday. F3 and the relationships and friendships I have made has changed my life for the better, and so to close, I just want to say thanks. God bless y’all, and if you need a friend, or if its been a while since you have come out to party in the gloom, then come back out. We all need friends and brothers. #ISI
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Shamrock – Prodigal Son

THE SCENE: 45F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Run in a circle, side to side, butt kicks, high knees, run, stop. 

Stretching – Quads

Tie Fighter 4 CT x 10 each

Cobra stretch 

Smurf Jacks – 20

THA-THANG:

Mosey to the football field 

Escalator (sort of 12 days of Christmas style) 

5 burpees – run 75 yards and back – hold plank for 6

Once the 6 is up, start over with 5 burpees, then add the next exercise – then to the 75 and back and keep going. 

10 merkins

15 big boys

20 Carolina dry docks

25 squats

30 second plank

35 monkey humpers

40 LBCs

45 SSH

50 toe merkins (didn’t make it to this round) 

For the math nerds: 45 Burpees, 80 Merkins, 105 BBS, 120 CDD, 125 squats, 120 seconds plank, 105 monkey humpers, 80 LBSs, 45 SSH, 1,350 yards. 

 

MARY:
A few cherry pickers
COUNT-OFF & NAME-O-RAMA
10 – Mermaid, Dumpster Dive, Jitters, Crawl Space, Curry, Baby Boomer, Curveball, Betty, Base Salary, Anchorman,
CIRCLE OF TRUST/BOM:

Luke 15:20-21 – Prodigal Son

“But while he was still a long way off, his father saw him and was filled with compassion for him; he ran to his son, threw his arms around him and kissed him.

21 “The son said to him, ‘Father, I have sinned against heaven and against you. I am no longer worthy to be called your son.’

Zephaniah 3:17, “The Lord your God is with you, the Mighty Warrior who saves. He will take great

delight in you; in His love, He will no longer rebuke you, but will rejoice over you with singing.”

I am often / most of the time the prodigal son. Maybe daily? 

I walk off on my own. Live my life. Drift away from my relationship with God, yet he welcomes me back with love that only he could give. 

 

Constant Promised Growth

THE SCENE: 59, Misty Rain (that wet stuff, if you recall)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Step overs, Tempo Merkins, Mountain Climbers, Cherry Pickers and OYO
THA-THANG:

Today was all about measuring some physical achievements to see how we are progressing.  Is our effort producing fruit?  Remember, this isn’t a competition expect for against yourself.  We last did this on a hot day in July.

  • 100m dash
  • Max Pull Ups
  • # of heavy thrusters in 2:00
  • 1 Mile Run time
  • Time to do 50 Curls
  • Time to do 50 Tricep extensions
  • Max Merkins consecutive

MARY:
Had time for some Imperial Walkers when we got back and then counted off.
COUNT-OFF & NAME-O-RAMA
8 HIMs (1 runner joined us for the prayer)
CIRCLE OF TRUST/BOM:

Some of you may have found today you were faster and stronger than last time in some things. That’s awesome and maybe IPC was good for something.
But for those of you with a few trips around the sun, you know that isn’t always going to be the case.
Being out here with Respect or Double respect probably means you are not as fast as you once were.
The graph of max merkins over the years is more of a mountain than a growth chart.
Do I share this to bring you down on a Monday morning?
Not at all. Because progress and growth on biceps means nothing compared to the plans God has for your soul.

For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.
1 Tim 1:8

The graph of your soul’s growth has some peaks and valley’s in the beginning but once God will takes hold of your heart and He works on it and ultimately sanctifies you, it’s a rocket launch once you zoom out enough.

Are you growing as a worshiper? That’s what we’ll be doing forever.
Is your soul able to sing like never before (see Matt Redmond’s 10,000 reasons for an awesome song and inspirations to this word)

But the one who endures to the end will be saved.
Matt 24:13
So regardless of progress measured today, know that God is in the process of making all things New.

Consider the 10 yr old boy who upon asking his mom about the MRI results (news wasn’t good, 20% growth) here is how the conversation went:

In true John fashion, he has handled the news better than the rest of us. The first thing he asked me when he walked in the door after school was, “So have we heard about the MRI yet?” I told him that the tumor had grown, though just a little bit. His immediate response was, “That’s OK, God has it ALLLLL under control and after here, we will get to be together forever in heaven!” He didn’t have any questions for us, other than he wondered what day of the week it would be when he got to heaven, and if they would have the same days of the week that we have here. Heaven is a very real place to him, and God‘s promises are very real to him. The faith of a child is an amazing thing, and we are so grateful to the Lord for the way we see His Spirit in John!

We should all think a bit more like John.  The graph of his soul’s growth and faith is a rocket launch!

Here are the numbers from last time and this time for the guys here today.  Bold = better.  Keep up the strong work.  Shrubbery, way to crush it on the pull up, mile time and merkins!

HIM
Butter knife
Data
Guardrail
Guardrail
Nadia
Shrubbery
Shrubbery
Survivor
Wanderer
Wanderer
Date Oct 31 Oct 31 July 25 Oct 31 Oct 31 July 25 Oct 31 Oct 31 July 25 Oct 31
100M 19 15.51 17 16 15 16.92 15.48 skip 15.85 16.75
Pull ups 11 15 26 26 4x 21 24 5 5 4
Mile 7:06 6:55 7:27 7:11 6:56 6:30 6:18 9:46 9:11 9:40
Thrusters in 2:00 45 60 27 cmu 44 47 42 35 45 35 coupon 48
50 Curl time 44 50 1:00 cmu 54 1:10 :43 40 1:30 :46 coupon 1:04
50 Tri ext time 45 dnf :47 coupon 42 45 :37 47 1:00 :45 coupon 42
Max consec. Merkins 36 23 22 35 40 34 56 29 13 30

MOLESKIN:
Prayers for our John (see above), Booster (see Slack), Wanderer’s dad and Data.
ANNOUNCEMENTS:
Brolympics Saturday!  Get signed up to help.

 

Life Is All About Choices

THE SCENE: Cool, crisp morning in the gloom!
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers IC x10
  • SSH IC (sorta) x10
  • Windmills IC (Rep Sleepy) x?
  • Little bit of “this” & little bit of “that” stretching

Mosey down to Nair’s favorite bench / table…

THA-THANG:

  • Partner workout – PAX 1 rolls the dice, runs to the corresponding station, completes the workout & runs back to the starting point (bench / table). Simultaneously, PAX 2 is performing step-ups on the bench.
  1. B-Ball Court #1 – Slides across sideline (5 – single count)
  2. B-Ball Court #2 – OH Press w/CMU (x20)
  3. Parking Lot – Merkins (x20)
  4. Bridge – WWIIs
  5. Pavilion – Wall-Sits (30 sec hold)
  6. Field next to grindstone – Dry Docks (x20)

If any PAX rolled the same number twice in a row, then his partner had to forego step-ups and run to the station with him and complete the exercise again.

MARY:

– Flutter kicks for time

COUNT-OFF & NAME-O-RAMA
@Baby Weight, @Cropdust, @Don J, @Halfday, @Hot Squat, @Rep Sleepy, @Shrimp Net, @Walt

CIRCLE OF TRUST/BOM:
“Desire is the key to motivation, but its’s determination and commitment to unrelenting pursuit of your goal.” Life is all about choices. Make them wisely.