F3 Knoxville

Evelyn

THE SCENE: Upper 30s with clear skies

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Mosey to other end of parking lot where 40# sandbag was hidden; SSH x10 IC; Tempo Squat x10 IC; Indian Run to the road that goes up to the funeral home (now named Dead Man Hill)

THA-THANG:
PAX worked through exercises at the top of the hill individually while taking turns carrying the sandbag to the bottom of the hill for different exercises.

Top of hill exercises:

  • 30 Burpees
  • 140 Hand Release Merkins
  • 180 Jump Squats
  • 110 WW2 Sit-ups
  • 35 Iron Rockets

Bottom of hill exercises

  • 5 Sandbag Swings
  • 5 Sandbag CPRs
  • 5 Sandbag Thrusters
  • 5 Big Boys with Sandbag Press
  • 5 Sandbag Overhead Throws

Indian run back to the flag

MARY:
Overhead Claps x50 IC; Seal Claps x25 IC; Grady Corns x25 IC; LBCs for time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Yesterday was my youngest daughter’s fifth birthday and I wanted to do this workout today to honor her because she has been a fighter since she was in the womb. But first some backstory. My M has PCOS. This causes cysts to grow on her ovaries and we had been told she would never be able to get pregnant. We were faced with a choice of expensive fertility treatments or expensive adoption and we chose adoption which ended with us having our older daughter. We decided that one kid would just be what we had but God had other plans. We figured out in April of 2017 that my M was pregnant. We were nervous and excited at the same time. My M ended up having chronic hypertension and inter uterine growth restriction. This caused our daughter to not develop properly in the womb and not gain weight. In late August my M was put in the hospital in an attempt to keep the baby in the womb and then on bed rest at home. The doctor was sure that she would be born sometime in September. My M was hospitalized again in late September but our daughter was still fighting and her best chance was to stay in the womb. Finally on October 20th when we went in for an appointment the doctor made the call that she was coming, ready or not. So Evelyn Grace Barrett was born at 3:43am on October 21, 2017. She was in the womb just shy of 35 weeks (35 Iron Rockets.) She weighed 3 pounds 14 ounces (30 burpees and 140 Hand Release Merkins.) She was 17.75 inches long (180 Jump Squats.) She spent 11 days in the NICU (110 WW2s.) I could easily hold her with just one hand still when we came from the hospital. Now through God’s grace and her will to fight she is a healthy five year old that you would never know had such a rough start to life. Men, this morning lets all remember that no matter the circumstances we each are facing, we are called to lean on Christ and continue to fight. I love each one of you and am proud to be in this fight together with you.

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Dynamite

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

  • Projectivators
  • Cherry pickers
  • RFTS / LIH
  • Merkins
  • Imp Lunges
  • OAT Planks
  • Doubletap Squats
  • Mosey

THA THANG:

10 stations laid out in a 2×5 grid.  Perform exercises, alternating between sprint and bear crawl to get from one station to the next.  Exercises were;

  • 25 Carolina dry docks
  • 30 monkey humpers
  • 25 4-count flutter kicks
  • 20 Iron Mikes
  • 40 Merkins
  • 20 Doubletap squats
  • 20 mountain climbers
  • 35 LBCs
  • 15 Shoulder taps (4 ct)
  • 30 Imp lunges (15 each side)

Short mosey.

B.O.M.B.S.  P1 runs a loop while P2 does exercises.  Switchero.

  • 50        Burpees
  • 100      O.A.T. Planks
  • 150      Merkins
  • 200      BBS
  • 250      Squats

Get home!

MARY:

One minute left – Betty called burpees

COUNT-OFF & NAME-O-RAMA

Me and 10 of the best men I know

CIRCLE OF TRUST/BOM:

The Word this morning was about “legacy”.

We started by wishing a very happy birthday to Alfred Nobel, who was born Oct 21, 1833 – he would be 189 years old if he were still with us today.  You’ll know his name from the prestigious prizes given for advances in Physics, Chemistry, Medicine, Literature, and Peace – but are you familiar with how he made his fortune?  He was a prolific inventor – and held 355 patents.  His most famous and most lucrative invention was dynamite.

In F3, we call fitness “The Magnet” – it is probably why you came out here in the first place.  We call the fellowship “The Glue” – it is probably why you keep coming out here.  And the faith, we call “The Dynamite”.  Faith is what fills the hole of purposelessness in your life.  Faith is a belief is something bigger than yourself that compels you to live for others above yourself.  “Faith is a living, daring confidence in God’s grace, so sure and certain that a man could stake his life on it a thousand times.” – Martin Luther

There is a story about Alfred Nobel that goes like this…  When his brother died, a French newspaper mistakenly ran the obituary for Alfred.  The article was an unflattering account of his life – how he made his fortune selling armaments – saying he “found ways to kill more people faster than ever before” and summarized his passing with “the merchant of death is dead”.  Nobel read that and was appalled at the idea that he would be remembered in this way.  He wanted to leave a positive legacy in the world.  So, in his last will and testament he left nearly all of his vast fortune to establish a trust and institution which would annually recognize those who “conferred the greatest benefit to humankind”.

Here’s the question and application…  One day, your body will be ashes – and the memories and impressions that you leave on those who remain will be your legacy.  What is it going to be?  If you could, like Nobel, somehow read your own obituary, what would it say?  Would it be;

Unflattering?  “He was difficult to know, difficult to love, a slave to his vices…”

Neutral?  “He mostly pursued his own interests and comfort.  He lived an unremarkable existence”

Or would your obituary describe the life of a high-impact man?  For generations, will your descendants tell stories of how they were blessed by your life?

Your best bet for leaving that positive legacy is NOT your job or position.  It is certainly not any THING that you will leave.  It’s NOT even the love you have for your family.  Your best bet for being a blessing to your family and leaving a positive legacy is…your dynamite – your faith.  “The greatest legacy one can pass on to one’s children and grandchildren is not money or other material things accumulated in one’s life, but rather a legacy of character and faith.” – Billy Graham.  “…Character”: A life lived with deep integrity will leave an enduring legacy.  “The righteous man walks with integrity, and his children are blessed after him.” Proverbs 20:7.  “…and Faith”: A life exhibiting faith in good times and bad will leave an enduring legacy.

Read Psalm 112 and think more on a meaningful legacy.  It tells us, “the generation of the upright will be blessed” and “the righteous…will be remembered forever”.  The Psalm goes on to describe a memorable man, a man who will leave a legacy of greatness.

  • He lives a righteous and blameless life (Verse 4)
  • When others disappoint him or don’t meet his expectations, that man…gives them grace (Verse 4).
  • When others wrong him, that man…shows mercy (Verse 4).
  • With his time and money, that man…is generous (Verses 5 and 9)
  • That man…loves justice (Verse 5)
  • That man…is not afraid of the future because he trusts in the Lord (Verses 7-8)
  • To those who are less fortunate than him, that man…shows compassion (Verse 4)
  • That man…fears the Lord (Verse 1)

That’s a description of a man that I would certainly tell stories about long after he were gone.

MOLESKIN:

Psalm 112

1 Praise the Lord! Blessed is the man who fears the Lord, who greatly delights in his commandments!

2 His offspring will be mighty in the land; the generation of the upright will be blessed.

3 Wealth and riches are in his house, and his righteousness endures forever.

4 Light dawns in the darkness for the upright; he is gracious, merciful, and righteous.

5 It is well with the man who deals generously and lends; who conducts his affairs with justice.

6 For the righteous will never be moved; he will be remembered forever.

7 He is not afraid of bad news; his heart is firm, trusting in the Lord.

8 His heart is steady; he will not be afraid, until he looks in triumph on his adversaries.

9 He has distributed freely; he has given to the poor; his righteousness endures forever; his horn is exalted in honor.

10 The wicked man sees it and is angry; he gnashes his teeth and melts away; the desire of the wicked will perish!

 

ANNOUNCEMENTS:

F3 tent at the Oak Ridge Halloween event – Oct 27 6:00-8:00 PM

Brolympics Nov 5

Pictionary at the Asylum

THE SCENE: 34 degrees & 80% humidity.
F3 WELCOME & DISCLAIMER: Yes, all the things.
WARM-O-RAMA:
SSH, Tempo Merkins, Cherry Pickers, Tie-Fighters, Down-Ups in the Grass for Football, BBS at the base of Baby Everest, run to the top with some Man-Makers.
THA-THANG:
Tried to figure out the pictures of the workouts between light posts on the trail.

  • Bearpees
  • Hello Dolly
  • Freddie Mercury
  • Lt. Dan
  • Junk Science (40 Merkins)
  • Big Boy Sit-Ups
  • Froggie Squats
  • Bobby Hurley
  • Tennessee Rocking Chair
  • Little Baby Crunches
  • ATMs
  • Carolina Dry Docks
  • Flutter Kicks
  • Iron Mikes
  • Gas Pumpers
  • Bonnie Blair
  • Jungle Boi (Jump squat with spoon arms? [Iron Pax Rerun])
  • V-Ups
  • X-Factors

MARY:
No time for Mary.
COUNT-OFF & NAME-O-RAMA
Only 2 HIMs could take the cold. Matlock and Sawdust left it all on the field, the sidewalk, the parking lot, etc.
CIRCLE OF TRUST/BOM:
If you fail to prepare, you prepare for failure. – Benjamin Franklin. Continue to improve yourself by seeking things worth pursuing. We should spend more time in the Word to know Him better so we can work for His Will.
ANNOUNCEMENTS:
None to discuss this time.

7elevens

THE SCENE: Cold, clear morning with frost abound

F3 WELCOME & DISCLAIMER


WARM-O-RAMA: Cherry pickers, SSH and morning call

THA-THANG:

  • Part 1: 7 Overhead CMU Presses, 7 CMU Thrusters, 7 Blockees, 11 Yard Murder Bunny, 11 We’re Not Worthies, 11 Yard Reverse Murder Bunny
  • Part 2: Roll a workout dice and perform rolled exercise

MARY: Upper and Lower Body Stretches

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN: Inspired by Inky Johnson

  • How do we face adversity?
  • What is your motivation?
  • Commitment is staying true to what you said you will do even when the mood that you said it in has left
  • One bad chapter does not define the book
  • Turn “you will never do X because of Y” into “I will use Y everyday of my life to make a difference

ANNOUNCEMENTS:

  • Miles for Maryville 10/22 – Contact Butterfingers to work tent
  • Brolympics 11/5
  • Painting work day at Cerebral Palsy Center in November

11’s, Diamonds, and Dragons at JUCO

THE SCENE: 35 and clear

F3 WELCOME & DISCLAIMER: administered

WARM-O-RAMA:
SSH IC x 20
Cherry Pickers IC x5
Arm Circles Forward and Back IC x 10 each
Merkins IC x10
Squats IC x10
30 Seconds OYO

THA-THANG:
Mosey to Sophomore hill, stop halfway for some Imperial Walkers, and Bernie to the top of hill.

11’s between the trailers and handrail. Perform burpees at trailers and rows at handrail.

Mosey to quad with some Guardrail led flutter kicks on the way

7 of diamonds at the quad, start with 7 and increase by 7 at each corner (7, 14, 21, 28)

  • Round 1 – squats
  • Round 2 – SSHs (single count)
  • Round 3 – flutter kicks (4-count)

Mosey towards the flag and stop in parking lot for Welsh Dragons.

Mosey to the flag

MARY:
10 reps of Freddy Mercury’s IC

COUNT-OFF & NAME-O-RAMA
8 Bootcampers and 8 RUSHers

CIRCLE OF TRUST/BOM:

From “The System: The Glory and Scandal of Big-Time College Football” by Jeff Benedict and Armen Ketyian

Kyle Van Noy was a top high school football prospect in the state of Nevada in 2008. He was being recruited by LSU, Nebraska, Oregon, UCLA and twenty others. BYU had attempted to contact him, but he wasn’t interested in playing at a university tied to his church.

On April 29, 2008, BYU head football coach , Bronco Mendenhall, stepped into the pulpit to speak at Kyle’s church in Reno, Nevada. Kyle was forced to go by his parents, but was all ears as Coach Mendenhall spoke of the way geese fly in a V formation and that even if one goose fell out of formation, another goose would wait with him until he either died or was able to rejoin the group. Kyle had never heard anyone speak like that, especially a football coach. His interest was piqued.

Throughout the recruitment process, Coach Mendenhall and Kyle developed a deep friendship. Kyle would sometimes call him for advice in various situations he ran into. Despite their friendship, Mendenhall laid out in detail the requirements of the BYU honor code that would be required if Kyle decided to play football at BYU. Despite offers to Oregon, Colorado, UCLA, and Boise State, Kyle eventually settled on BYU, saying “I wanted to play for a coach who cared more about me as a person than a football player.”

Just a few days from National Signing Day in 2009, Kyle called Coach Mendenhall to tell him he had been arrested for drunk driving. Mendehall’s policy prohibited him from offering scholarships to players who weren’t living in compliance with the honor code. He didn’t make exceptions – not even for the best recruits. Mendenhall offered to help Kyle Van Noy find somewhere else to play, but he was insistent that he wanted to play for BYU.

Mendenhall went to his AD and worked out a deal that Kyle could come to BYU, but he would have to sit out the entire 2009 season and go a full year without violating the honor code. Kyle and signed with BYU.

One month later, Kyle had a run in with the police over alcohol consumption but no charges were brought against him. Coach Mendenhall would not find out, but he decided to fly to Provo and confess in person. As he sat in Coach Mendenhall’s office, he told him, “I need help.” Coach Mendehall responded with the following quote from former BYU president Jeffrey R. Holland: “It is the plain and very sobering truth that before great moments, certainly before great spiritual moments, there can come adversity, opposition, and darkness. Life has some of those moments for us, and occasionally they come just as we are approaching an important decision or a significant step in our life.”

Mendenhall looked Kyle in the eye and told him not to worry about the second incident, “That’s why I gave you the one-year plan”, he told him.

Kyle Van Noy sat out the 2009 season and then played linebacker at BYU from 2010-2013. He earned a myriad of honors throughout his time at BYU and was named the All-Independent Defensive Player of the Year his senior year. Kyle Van Noy was picked by the Detroit Lions in the second round of the 2014 NFL Draft and is still in the NFL today after signing with the Los Angeles Chargers in May, 2022.

I don’t where Kyle Van Noy would be if Coach Bronco Mendenhall hadn’t believed in him and given him a second chance. Obviously, he is an immensely gifted athlete that could have thrived on any D1 football roster. However, would he have continued to struggle with things outside of the field like he did in high school? We’ll never know, but the one person who believed in him, Coach Mendenhall, set boundaries and enforced consequences for Kyle’s actions. As a result, he has seen a lot of success in his NFL career that may not have come otherwise.

Who are the people in your life that need you to believe in them? You may not be a head football coach of a national program, but you may be the father of a son who needs to understand what it is to be a man and take responsibility for your actions, what it means to be a true High Impact Man (HIM).

ANNOUNCEMENTS:
Sign up for Brolympics on Nov. 5 hosted by The Asylum