F3 Knoxville

Sand For Breakfast

THE SCENE: The gloom is thick this time of year

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Stretching then Indian Run with 50lb sandbag from the AO to Newell Village

THA-THANG:
One PAX takes the sandbag and runs counter clockwise around the loop while all other PAX run clockwise. Whenever the PAX with the sandbag passes someone he gives them an exercise to do 20 reps of before they continue running. Leave sandbag at the starting point and next PAX that gets there picks it up, continue till time is called.

MARY:
Indian Run with sandbag back to the AO; Wheel of Pain, Wheel of Merkins up to 4, Boxcutters x10, LBCs for time

COUNT-OFF & NAME-O-RAMA
10 HIM got about 3 miles this morning

CIRCLE OF TRUST/BOM:

“And we urge you, brothers, admonish the idle, encourage the fainthearted, help the weak, be patient with them all. See that no one repays anyone evil for evil, but always seek to do good to one another and to everyone. Rejoice always, pray without ceasing, give thanks in all circumstances; for this is the will of God in Christ Jesus for you. Do not quench the Spirit. Do not despise prophecies, but test everything; hold fast what is good. Abstain from every form of evil.”

‭‭1 Thessalonians‬ ‭5:14-22‬

“Brothers, if anyone is caught in any transgression, you who are spiritual should restore him in a spirit of gentleness. Keep watch on yourself, lest you too be tempted. Bear one another’s burdens, and so fulfill the law of Christ. For if anyone thinks he is something, when he is nothing, he deceives himself.”

‭‭Galatians‬ ‭6:1-3‬

We need men that have free reign to do all these things that Paul mentions in our lives. When we try to live alone, we will fail and end up in the ditch because we have no guardrails to keep us on the path. This is the basic concept of what F3 calls the Shieldlock. It is a group of 3-4 men that have made the dedication to be held accountable by one another. They have made the promise to be 100% honest about their struggles. They have made the commitment to see each other regularly outside of the gloom. We each need this in our life, the question now is: Are you willing to have it? My cards are on the table, I am calling myself out. I know my need in this area, what about you?

MOLESKIN:
Pray for Burnout and Master’s Ms as they continue with pregnancy. Pray for Tool Time’s friend that is battling cancer and has Covid

ANNOUNCEMENTS:
8/6 – Workday at Cerebral Palsy Center

8/20 – 5k for Hope Resource Center and Men’s Dinner at Rep Sleepy’s church

Battle of Helms Deep

THE SCENE: Heavy rain and lightning. Stayed under cover until the lightning had passed.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
All in cadence 4 count: 20 SSH, plank, 10 slow merkins, 10 Imperial squat walkers
THA-THANG:
Various phases in the defence of Helms Deep.

15 min. Alternate between 10 blockies to fortify the gate and 10 reps of swinging your weapon of choice to fight the orcs.

10 min. Alternate 10 grave diggers each side (i.e. 20) to dig in the deeper defenses and 10 step ups each leg to climb up to the Hornburg.

5 min. Alternate 10 standing block chest press (press out not up) to push the orcs off the ladders and 10 4ct mountain climbers to run along the wall.

5 min. Alternate 10 thrusters (the wall blowing up) and 10 strikes of a weapon

MARY:
Block press flutters. Super man. Block press dolly. Super swims
COUNT-OFF & NAME-O-RAMA
4 HIMs
CIRCLE OF TRUST/BOM:
The elves in lord of the rings had a bleak choice: sail to the undying lands leaving man kind to be enslaved to the darkness of Sauran, or stay and fight until almost certain death for the frailest of hopes that an undeserving man kind might outlast the darkness. To make matters worse is that king Theoden took the poeple of Rohan to Helms Deep out of fear. All counselors in his life were urging him to live up to his true identity as the king of the horse people, to find Eomir and his men and fight. So the elves’ choice to stay and fight is even more heroic and self sacrificing. We are inspired by moments like this because that is our true identity. To fight back the darkness. To sacrifice our own comfort to do what is right. Not because someone has earned it, but because they need to be reminded of who they really are. To ride out in our true identity and hold on to hope however slim it may be.
MOLESKIN:
N/A
ANNOUNCEMENTS:
See slack

Slow things down

THE SCENE: Upper 70s and so humid that you could chew it
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBACs IC

Windmill IC

Harry Rockets IC

Motivators Down from 8
THA-THANG:
Mosey to the guardrail…

40 Dips OYO

15 SLOW Pointer with feet up

Mosey to Jucant…Run up and stop at the light poles for an exercise

  • 1 Burpee at the bottom (for Wanderer)
  • 10 Heals to Heaven
  • 20 Merkins
  • 30 Squat Jacks
  • 40 Monkey Humpers
  • 50 SSH

Rinse and repeat.  Mosey back to parking lot adjacent to the flag…

Grab a partner and one CMU.  One partner rifle carries down to other end, once there the partner starts a movement exercise of their choice that transports them slowly (no running) while the first partner does the heavy workout.  Then they go back and forth relieving each other.

  • Curls
  • Rows
  • American Hammers

On the other end (no CMU)

  • Merkins
  • Squat pulse (do no relax your muscles at the top)
  • Pounders

Time…no Mary

MARY:
None
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

As you can probably tell, the premise of this morning was a reminder to take a step back at times and slow things down.

We’re all dealing with several different tasks, challenges, issues, etc in our daily lives but because of that it’s soo easy for us gloss over various things. The “hurry” can blind us and cause the cyclical process of pushing to finish something just to get to the next self appointed duty.

Think about our girlfriend/wife/kids/parents/friends for example

We need to make sure we’re not looking at our phones or working on a project vehicle and taking the time to interact with the significant people in our lives.

Another thought is the easy way to use being busy as an excuse not to volunteer or help people in need. When was the last time you did some community service or volunteered at your church?

We need to make sure we’re involved in other peoples lives and not just focused on our own.

Take a minutes today and slow things down…read a book….volunteer…meet someone for lunch.

TRUTH FOR TODAY

Ecclesiastes 7:8, “Better is the end of a thing than its beginning, and the patient in spirit is better than the proud in spirit.” (ESV)

MOLESKIN:
ANNOUNCEMENTS:
Nothing announced

DORA Days Overlooking the Asylum

THE SCENE: 73 degrees, 98% humidity and no wind.
F3 WELCOME & DISCLAIMER: Yes, all the things
WARM-O-RAMA:
SSH, Tempo Merkins, Cherry Pickers, Tie Fighters, Overhead Claps, Seal Claps, Moroccan Night Clubs, Sumo Squats, Windmills

THA-THANG:

  • 10 Bearpees up Baby Everest, Bernie up the rest, LBC at the summit to await the 6
  • Downward Route 66 with Froggie Squats on the way down
  • Run up Pickett’s Charge with Man Makers at each plateau
  • DORAs at the Overlook with 6 Stations
    • Round 1
      1. Calf Raises
      2. Boxcutters
      3. Step-Ups
      4. Big Boys
      5. Merkins
      6. Lt. Dans
    • Round 2
      1. Carolina Dry Docks
      2. Imperial Squat Walkers
      3. Derkins
      4. X-Factors
      5. Sumo Squats
      6. Hello Dollys

MARY:
Dante’s Core
COUNT-OFF & NAME-O-RAMA
14 HIMs, including Doublewide’s 2.0 Newton as part of our crew.
CIRCLE OF TRUST/BOM:

Reviewed the speech at the end of the movie Courageous with a charge to do the the things that need to be done, leave our comfort zones and lead our families for Christ.

MOLESKIN:

ANNOUNCEMENTS:

Arsenal Tabata 7/22/22

THE SCENE: Steamy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Toe Touch Sweeps on Sweep, Cherry Pickers 4ct x10,  Overhead Claps x 10, Front Claps x 10  , SSH’s x 11.34

THA-THANG:

CMU Tabata (A, B, A, B)

  • A – CMU Curls B – CMU Rows  – 4 min
  • A – CMU Overhead Lunge, B- Mtn Climber  4 min
  • A – CMU Swing, B- CMU Goblet Squat – 4 min
  • A – Merkin , B – Pop Press -4 min
  • A – CMU Plank Drag, B- CMU Big Boys – 4 min

10 Count

  • A – CMU Curls B – CMU Rows  – 4 min
  • A – CMU Overhead Lunge, B- Mtn Climber  4 min
  • A – CMU Swing, B- CMU Goblet Squat – 4 min
  • A – Merkins , B – Pop Press -4 min
  • A – CMU Plank Drag, B- CMU Big Boys – 4 min

COUNT-OFF & NAME-O-RAMA

Avocado, Bandit, Baby Weight, Butterfingers, Don J, Moses, Smuggler, Walt
CIRCLE OF TRUST/BOM:
Thank God every morning when you get up that you have something to do which must be done, whether you like it or not.  Being forced to work, and forced to do your best, will breed in you temperance, self control, diligence, strength of will, content, and a hundred other virtues which the idle will never know.

Charles Kingsley

ANNOUNCEMENTS:
7/23 Avocado Moving Day, 8/6 Work Day, 9/10 Beer Mile, September ? (Fontana Fun Float)