F3 Knoxville

Never Miss Twice

THE SCENE: Cold enough to complain but not cold enough to keep us away.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops, little baby arm circles, tempo squats.
THA-THANG:

Kept it simple and just went for a jog in the neighborhood.  Periodically stopped for some exercises (below):

  • Burpees
  • hand release merkins
  • Mountain Climbers
  • V-ups
  • Bobby Hurley

MARY:
Cherry pickers, big boy sit ups, protractor.
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:
Recently listened to “Atomic Habits” audio book and am working on implementing some of his techniques into my life.  The book is set up to act as a manual and less of a motivational/inspirational book, which I found very practical and probably more helpful that a book just trying to inspire me to make changes.  I encourage you to read/listen!  Here are a few quotes:

“You do not rise to the level of your goals. You fall to the level of your systems.”

“never miss twice. If I miss one day, I try to get back into it as quickly as possible.”

“If successful and unsuccessful people share the same goals, then the goal cannot be what differentiates the winners from the losers.”

“Every action you take is a vote for the type of person you wish to become.”

“If you show up at the gym five days in a row—even if it’s just for two minutes—you are casting votes for your new identity. You’re not worried about getting in shape. You’re focused on becoming the type of person who doesn’t miss workouts. You’re taking the smallest action that confirms the type of person you want to be.”

~ James Clear (Author of Atomic Habits)

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:

  • Miles for Maryville Sat morning.
  • Movie night at Walts on Sat night.
  • FiA 2.0 Halloween Party and workout at Bomb Shelter 10AM-12PM on 10/29

Heavy PT @ The Project

THE SCENE: 31
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Lap around Parking Lot
  2. Projectivator x10
  3. Squat (4-ct/IC) x10
  4. Tempo Merk x5 + 5 Merkins
  5. Mtn Climber x10
  6. 10 Burpees OYO
  7. Stretch OYO
  8. Mosey to Recruiting Ctr

THA-THANG:

  • FLORA 1-2-3 (partner up, 1CMU/PAX)
  1. Upper: P1 – 100 Diamond Merk (switch every 10), P2 – Plank on CMU, P1+P2 Lap Parking Lot with CMU
  2. CORE: P1 – 200 LBC (switch every 20), P2 – Hold legs 6” w/ CMU above head, P1+P2 Lap parking lot with CMU
  1. LOWER: P1 – 300 Squats w/ CMU (switch every 25), P2 – Al Gore with CMU, P1+P2 Lap parking lot with CMU
  • S-L-O-W CMU Rifle Carry Indian Run – last pax 2 blockees, then “sprint” to front of line towards AMSE or Tinseltown stairs
  • Partner CMU Stairs @ AMSE or Tinseltown Stairs – Partner 1 does CMU exercise, while Partner 2 takes the stairs and back (with or without CMU)
  1. Curls
  2. OHP
  3. Single-arm Rows

[didn’t have time for the rest of this good stuff! next time…]

  1. Tricep extensions
  2. Squats
  3. Lunges
  4. Flutterkicks
  5. Good Mornings

MARY:
PAX CHOICE

COUNT-OFF & NAME-O-RAMA
6STRONG

CIRCLE OF TRUST/BOM:

A few verses about the Friendship of Jesus and intimacy with Him that we’re made for.

A Friend loves at all times; a brother is born for adversity.
A man of many friends may come to ruin, but there is one who sticks closer than a brother.

14 For this reason I kneel before the Father, 15 from whom every family in heaven and on earth derives its name. 16 I pray that out of his glorious riches he may strengthen you with power through his Spirit in your inner being, 17 so that Christ may dwell in your hearts through faith. And I pray that you, being rooted and established in love, 18 may have power, together with all the Lord’s holy people, to grasp how wide and long and high and deep is the love of Christ, 19 and to know this love that surpasses knowledge—that you may be filled to the measure of all the fullness of God.

20 Now to him who is able to do immeasurably more than all we ask or imagine, according to his power that is at work within us, 21 to him be glory in the church and in Christ Jesus throughout all generations, for ever and ever! Amen.

MOLESKIN:
Been a long time since I’ve Q’d at the Project…

ANNOUNCEMENTS:
Oak Ridge Halloween, Brolympics, see Slack for all the goods

Ropes and Bells 10/16

THE SCENE: Cool…maybe cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
TN Rocking Chair x 10, Tempo Squats x 10, Tempo Merkins x 10

THA-THANG:
EMOM Kraken Rope Bell Thingy – 1 minute on each station – after complete all stations run a lap – 5 rounds!

  • ST1 – Battle Rope Double Waves
  • ST2 – Incline Merkins
  • ST3 – 60lb Sandbag squats
  • ST4 – Battle Rope Double Outside Waves
  • ST5 – Left Leg Drop Back Squat w/ 20lb Kettlebell overhead
  • ST6 – Kettlebell Swings 35lbs
  • ST7 – Decline Merkins
  • ST8 – Right Leg Drop Back Squat w/ 20 lb Kettlebell overhead

MARY:
Bring Sally Up – Plank Edition

COUNT-OFF & NAME-O-RAMA
Cropdust, Shrimp Net, Pinocchio
CIRCLE OF TRUST/BOM:

Trouble not thyself by pondering life in it’s entirety. Strive not to comprehend in one view the nature and number of the burdens that will fall to thy share. Rather, as each occasion arises in the present put this question to thyself : ‘ Where lies the unbearable, unendurable part of this task? Confession will put thee to the blush! Next recall to mind that neither past nor future can weigh thee down, only the present.
And the present will shrink to littleness if thou but set it apart, assign it its boundaries, and then ask thy mind
if it avail not to bear even this !

Marcus Aurelius

Highs and Lows

THE SCENE: A chilly start (40s) quickly remedied…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20SSH, 10 Tempo Merkins, 10 Tempo Squats, soccer warmup lap

THA-THANG:
Stop 1: Grinder
Roll a 20-sided die. 1-10 is that many reps of high intensity work. 11-20 is that many reps of low intensity thing. Some sort of travel between station. 10 min timer, then run to the next spot.

Spot 1: The Grinder
Near side: 1-10 Clap Merkins | 11-20 Merkins
Run to Far Side
Far side: 1-10 Squat Jumps | 11-20 Squats

Spot 2: Mount Suckmore
Near side: 1-10 Iron Mikes | 11-20 Lunge (single count)
Burnie up the hill
Far side: 1-10 WWIIs | 11-20 LBCs
Bear crawl back down

Spot 3: Homerun Hill
Near side: 1-10 Hand Release Merkins | 11-20 Ranger Merkins
Run to bottom of the hill
Far side: 1-10 Iron Squats | 11-20 Monkey Humpers (single count)
Run to top of hill

MARY:
Table Top for time (barely made it back in time)

COUNT-OFF & NAME-O-RAMA
5 PAX. Solid turnout on a Saturday!

CIRCLE OF TRUST/BOM:
Had an odd dream that exemplified my state of life right now. I knew something was off when I started grating the dirt in my living room to get ready for seeding. Then a big rain storm hit and the roof was leaking like crazy! I went to get buckets to catch the water, and all I had were plant pots that have the holes in the bottom. When the rain stopped, my M was like, “we should think about hiring someone to help us with this house.”

I wanted to talk about asking for help. Don’t be like dream me and wait until things are falling apart to ask for help. On the flipside, I think I could do a better job opening up more of my time, not for “me time” but for the sake of being available when a brother asks for help. Let’s lock shields this week, men!

MOLESKIN:
N/A

ANNOUNCEMENTS:
Brolympics! Nov 5

Separation Saturday

THE SCENE: Slightly gloomy, sun on the rise
F3 WELCOME & DISCLAIMER

✅ & ✅
WARM-O-RAMA:

  • SSH
  • LBAC -F
  • LBAC – B
  • Grady corn
  • Knox Cherry pickers
  • Mosey to the soccer field

THA-THANG:

Buy in:

4 sets

  • 10 air squats
  • 10 coupon clean & press
  • 10 bent over rows coupon 5 each arm
  • 10 hand release merkins
  • 10 American hammers
  • Hold Al gore until 6 is in

Rinse & Repeat

Workout

4 sets

  • 12 coupon overhead flutter kicks
  • 10 yard bear crawl coupon drag 15 yards
  • 12 single arm overhead press 6 each arm
  • 10 yard crawl bear coupon drag 15 yards

Rinse & Repeat

Cash out:

1 shared rifle mile bring 1/2 the coupons

Line up on track, two groups, men with coupons in front, men without behind. Men in front will  set the pace. Rifle carry coupon until you can’t, next man picks up.

We got 2 laps for .5 mile

 

MARY:
Mosey back for COT

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Be watchful, stand firm in the faith, act like men, be strong. Let all that you do be done in love.”

‭‭1 Corinthians‬ ‭16‬:‭13‬-‭14‬ ‭ Part 4

Let all that you do be done in Love

I want to call today’s beatdown, Separate Saturday.

For two reasons, one, there are only a handful of us here. We have separated from the general population of men in Roane county and have committed to be here.

Two, for we as followers of Christ are called to be separate. But what kind of separate? I can come and be among you but keep separate, not engaging, but being separate. We aren’t called to exclude and keep private the things of Christ but to share them. We are in the world,  but not of the world.

‭‭2 Corinthians‬ ‭6‬:‭14‬-‭18

“Do not be unequally yoked with unbelievers. For what partnership has righteousness with lawlessness? Or what fellowship has light with darkness? What accord has Christ with Belial? Or what portion does a believer share with an unbeliever? What agreement has the temple of God with idols? For we are the temple of the living God; as God said, “I will make my dwelling among them and walk among them, and I will be their God, and they shall be my people. Therefore go out from their midst, and be separate from them, says the Lord, and touch no unclean thing; then I will welcome you, and I will be a father to you, and you shall be sons and daughters to me, says the Lord Almighty.”

Again I say how shall we be separate, how will we be known?

Joh 13:34  “A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another.

Joh 13:35  “By this all men will know that you are My disciples, if you have love for one another.”

Jesus in appearing to his disciples from the shore after the crucifixion found them fishing. They had just been with Jesus days earlier and they knew that God was with them. They had went back to their day job of fishing. What was their world before Jesus, fishing. They had returned to the world. Sitting down after breakfast Jesus begins to inquire. Jesus says to Simon Peter,

“Simon, son of John, do you love me more than these?” He said to him, “Yes, Lord; you know that I love you.” He said to him, “Feed my lambs.” He said to him a second time, “Simon, son of John, do you love me?” He said to him, “Yes, Lord; you know that I love you.” He said to him, “Tend my sheep.” He said to him the third time, “Simon, son of John, do you love me?” Peter was grieved because he said to him the third time, “Do you love me?” and he said to him, “Lord, you know everything; you know that I love you.” Jesus said to him, “Feed my sheep.”

‭‭John‬ ‭21‬:‭15‬-‭17‬

Why was Jesus so adamant that if Peter loved Him he should feed, tend, and shepherd his sheep, not go fishing.

Do you love him? Feed His sheep.

Do you love him? Shepherd his sheep.

Do you love him? Feed his sheep.

Be in the world, but not of the world, and everything you do, do it in Love, for Christ.

MOLESKIN:

ANNOUNCEMENTS:
Clothes drive

Parade chat