F3 Knoxville

Category: 3rd F

Epiphany

THE SCENE: Nutcracker COLD.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1. Lap around Parking Lot
2. Projectivator x12
3. Squat (4-ct/IC) x12
4. Tempo Merk x12
5. Mtn Climber x12
6. LBAC F/B X12
7. Moroccan x12
8. Grady Corns x12
9. Chattanooga Cherry Pickers x12
10. 12 Burpees OYO
11. Stretch OYO
12. 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
3. LOWER: P1 – 300 Squats w/ CMU (switch every 25)
P2 – Al Gore with CMU
P1+P2 Lap parking lot with CMU

 ON THE MOVE – 1 CMU/PAX 
1. Lunges – 20 Squats
2. Rifle Carry – 20 Curls
3. Bear Crawl – 20 Thrusters
4. Mosey – 20 Tri Extensions

(didn’t have time for the rest of this)
5. Lunges – 10 Blockees
6. Rifle Carry – 20 Am Hammers (2-ct)
7. Bear Crawl – 20 Kettle Swings
8. Mosey – 20 Good Mornings

MARY:
NO TIME

COUNT-OFF & NAME-O-RAMA
7STRONG: Kickflip, Mathlete, Tuba, Rocket, Slappy, and “FNG Mailbox”

CIRCLE OF TRUST/BOM:
“Epiphany, also known as Theophany in the east, is a Christian feast day that celebrates the revelation of God incarnate as Jesus Christ.
In Western Christianity, the feast commemorates principally (but not solely) the visit of the Magi to the Christ Child, and thus Jesus Christ’s physical manifestation to the Gentiles.” (Wikipedia)

Epiphany – (1): a usually sudden manifestation or perception of the essential nature or meaning of something. (2): an intuitive grasp of reality through something (such as an event) usually simple and striking. (3): an illuminating discovery, realization, or disclosure.

Matt 2:1-12 (ESV)
2 Now after Jesus was born in Bethlehem of Judea in the days of Herod the king, behold, wise men from the east came to Jerusalem, 2 saying, “Where is he who has been born king of the Jews? For we saw his star when it rose and have come to worship him.” 3 When Herod the king heard this, he was troubled, and all Jerusalem with him; 4 and assembling all the chief priests and scribes of the people, he inquired of them where the Christ was to be born. 5 They told him, “In Bethlehem of Judea, for so it is written by the prophet:
6 “‘And you, O Bethlehem, in the land of Judah,
are by no means least among the rulers of Judah;
for from you shall come a ruler
who will shepherd my people Israel.’”
7 Then Herod summoned the wise men secretly and ascertained from them what time the star had appeared. 8 And he sent them to Bethlehem, saying, “Go and search diligently for the child, and when you have found him, bring me word, that I too may come and worship him.” 9 After listening to the king, they went on their way. And behold, the star that they had seen when it rose went before them until it came to rest over the place where the child was. 10 When they saw the star, they rejoiced exceedingly with great joy. 11 And going into the house, they saw the child with Mary his mother, and they fell down and worshiped him. Then, opening their treasures, they offered him gifts, gold and frankincense and myrrh. 12 And being warned in a dream not to return to Herod, they departed to their own country by another way.

1. God still manifests Himself to us.
2. Wise men still seek Him – from all traditions
3. Wise men meditate on the Word.
4. Wise men worship Him – and don’t come empty handed.
5. Wise men listen when God speaks.

MOLESKIN:
Prayed for Cecily giving birth today, Dave and family with covid and grandmother living with them, Chris travelling to visit Grandma Billie for safety and peace, Slappy’s family retreat

ANNOUNCEMENTS:
Family Q coming Feb 5 – deets in Slack

Prayer Lessons ITG

Prayer Lessons ITG

Everyone knows the drill.  The alarm goes off, you get dressed, drive to the AO, put in work, name-o-Rama, pray. Rinse and repeat.

Pray.  Hmmm, that one stands out.

What I have seen and learned in my time at F3 is that we as men need male bonding, that is no surprise, but we also need God, and we need prayer. The male bonding part is easy, and I can honestly say my closest friends of all time are men I’ve met in the gloom. They’ve helped me grow, as a man and in my faith.  Many of them might not know it, but it wasn’t just going through the motions, it is how they live life, and how they pray. To see how they have walked with God is truly an inspiration.

No one ever said life was easy, and the men at DogPound have seen all the bad, divorce, overdose, car accidents, death, sick kids, sick wives, job loss, and most recently the ongoing battle with cancer. There has also been much joy to combat the bad which is always a blessing. However, what has stayed with me is how these men through everything good and bad, has been to pray.  Prayer has been a focal point in everyone of those situations. Praying together in gloom.  Praying alone about those in need.  A text message or post requesting prayer.  A reminder to pray for someone. Day to day through adversity, celebration, and whatever comes their way, they remain calm and steadfast not only in their actions, their undying trust in God,  their support of one another, but in how they pray.

I wanted to share because prayer hits home for me.  My biggest fear about leading my first Q wasn’t the exercises, cadence, not even the public speaking.  But public praying?  Well that’s not my thing. I’ll be the first to admit even now when I pray it still isn’t fancy. I’m not eloquent like Junk or La-z-boy.  I don’t have Bible verses come to me during prayer.  I still say “uh” a lot, and there are lots of awkward pauses. I’m basically still one step above the old faithful “Now I lay me down to sleep…”.  For me, I know I have never left the BOM thinking “dude, I rocked that prayer”.  But truthfully the men in my Wolfpack have taught me that doesn’t even matter.  What I’ve seen is that it’s not about how you pray, where you pray, what you pray, but it is to just to pray. Just pray. Taking time to speak with God. Thanking him for all that He has given you, good and bad, and then laying your joys and concerns at His feet.  Submitting, asking, and allowing for His plan for our lives.

I believe God always answers prayers. Always. It might not be the answer we want, and it might not be when we want it, but He answers. He opens doors while closing others. And because of that He just wants us to pray.

It took me a long time to understand that, and I am thankful for these men who have helped me.

“pray without ceasing” 1 Thessalonians 5:17

Truck Stop Convergence

THE SCENE: 40 and clear….perfect

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:  (Waxjob)

  • Side Straddle Hop x 25
  • Tempo Merkins x 15
  • Tempo Squats x 15
  • Grady Corns x 31
  • Crabettes x 10

THA-THANG:

  • Mosey to the concrete bleachers (Bartman)
    • 11’s on the hill – squat jumps at the bottom / carolina dry docks at the top
  • Mosey to the end of the soccer field (Waxjob)
    • 50% run across the field
    • 75% run back the other direction across the field
    • 100% run across the field 25 v-ups at the other end
    • 100% run back – 25 big boy situps at the other end
    • Tunnel of love
  • Mosey to the bottom soccer field (Bartman)
    • Kraken style run around 6 cones.  Start with 5 burpees, 5 merkins, 5 squats at the first cone, then increase by 5 reps after each lap around the cones.  When you get to the last cone you’ll be doing 30 burpees, 30 merkins, 30 squats.  Time ran out, had to cut this short.
  • String of pearls mosey back to the AO (Waxjob)
    • Monkey humpers facing the road
    • Freddie Mercury by the outhouse
    • Pledge of Allegiance by the flagpole

MARY:  (Waxjob)

  • Boat/canoe while singing row, row, row your boat

COUNT-OFF & NAME-O-RAMA
41 strong!   Snorkel, Waxjob, Brick, Mr. Jinxy, Driftwood, Woodshack, Kickflip, Drive Thru, Curveball, Herbie, Bagman, Mustard, Snitch, Swimmies, Full House, Choir Boy, Gibbler, Tweet-E, Swanson, Cosmo, MC Hammer, Tank, Face Plant, Manilow, Abscess, Cavalier, Poyo, Mermaid, Mailbox, Slag (FNG), Guardrail, Lillydipper, Pele, Butters, Frosty, Sparkler, Moses, Steam, Rosetta, Hammy, Bartman

CIRCLE OF TRUST/BOM:  (Bartman)
2019 has been a tough year among our F3 brotherhood – we have dealt with illness, injury, death.  In light of that and also in light of the Christmas season I decided to share several scriptures of encouragement to remind us that GOD is ultimately in control and we can find our rest in him.

MOLESKIN:
It’s always fun to have a big group together for a convergence workout – today was not different.   It was great to see many faces I hadn’t seen in a long time.

ANNOUNCEMENTS:
3rd F immediately after the workout at Two Rivers church

Untitled Ambitious – Part Deux

THE SCENE: Extra hot and muggy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
So, our fearless leader, Erector, smartsacked this morning because he needed to take care of his health. I Q’d last week and, because I have no sense of timing, we had way too much workout for the time allotted. Some of the guys said, “Hey – we’ll just do the rest of it next week.” I’m like, “Sure, I can do that.” But I decide that I’ll let someone else sign up if they want and I’ll just save it for the next time I’m on Q. Come Sunday, Erector signs up since I didn’t sign up and no one else did either. But he’s been coming down with something and last night sends out a group-me to say that he may need to smartsack. Archie says, “We’ll just do the rest of Snaggletooth’s workout. But I’ll be ready just in case.” So here we are – Untitled Ambitious – Part Deux.

Warm-Up: SSH x15, Tempo Merkin x10, Moroccan Nightclub x15, 5 Burpees OYO, Mosey to Playground

THA-THANG:
1. Little bit of recap from last week: 10 Pull-ups @ Playground/10 Dips @ Parallel Bars – 2 Rounds/Hold Al Gore for 6. Mosey to East Parking Lot.

2. Burpee/Bear Crawl: 5 Burpees – Bear Crawl to 1st Grass Island – 10 Burpees – Bear Crawl to 2nd Grass Island – 15 Burpees – Bear Crawl Back to 1st Grass Island – 10 Burpees – Bear Crawl back to Startex – 5 Burpees. Hold Al Gore until 6. Mosey to West Parking Lot.

3. BEAST (Right out of Q101 Playbook, aptly named because it’s a beast of an exercise, and because it is 6 reps of 6 exercises, and 6 rounds: 666). Sprint to 1st grass island, 6 merkins, sprint to 2nd island, 6 merkins, sprint to far curb, 6 merkins, sprint back to 2nd island, 6 merkins, sprint back to 1st island, 6 merkins, sprint back to startex, 6 merkins. Rinse and repeat with LBC, Squats, Werkins, American Hammer, and Burpees. We completed the cycle of Werkins before time was called. PAX did an excellent job.

MARY:
Kickflip led our Mary exercises. He’s Qing tomorrow morning at JUCO with several new exercises and we were his guinea pigs. I will not steal his thunder by putting them here. Suffice it to say, these exercises will get you in places you would have thought F3 already got to, but haven’t…YET.

COUNT-OFF & NAME-O-RAMA
Here are the 5 CHAMPIONS (after our AO-Q, Erector/Jason Champion) of the Project this morning: Archie, Chaco, Kick-Flip, Rocket, and me, Snaggletooth.

CIRCLE OF TRUST/BOM:
Kick-Flip has consistently shared insightful and challenging COT/BOM with his Q, particularly his recent Q on International Friend Day (NOT a friendly workout involving a “friend” – read as, CMU). A friend not only holds his friends’ feet to the fire, but he also “unbosoms his soul,” or shares his heart. It’s easy not to. More often than not, this is our MO as guys. But nothing risked, nothing gained. It’s better to risk sharing your heart with a friend who will encourage and pray for you. 

MOLESKIN:

I am blessed by the caliber of guys that I get to work out with in the mornings. F3 is one of the best things I’ve done in the last 20 years. I didn’t know how much I needed it, nor how much I would enjoy getting up before 5AM to exercise but I’m better – 20 years better – because of it. Faafetai, uso (Samoan for “Thanks brother”)

ANNOUNCEMENTS:
Those who experienced The Convergence shared some take-aways from Saturday and links to pictures as well as Capt Crunch’s challenge. Also 2nd F Lunch @ Oak Ridge Salsarita.

HARDSHIP HILL III 4/18/20

We have a date!

April 18th 2020 will be the date for the third annual F3 lead Hardship Hill Team Obstacle Course Race to benefit Operation Enduring Warrior.

The third installment of this challenging race will have all new, bigger, better, and muddier obstacles as well as new divisions to compete in. A solo division, teen division, and possibly team size divisions.

Each F3 Knoxville AO will be assigned the duties of developing, building and installing one incredible obstacle on the course. The bigger and tougher the better! Which AO will have the best one??? We shall see. An award will go to the AO with the best obstacle.

We are also planning a more festive environment surrounding the race with an after party on the lake with a live band and food. It’s going to big!

What we need from you is to spread the word, recruit people to participate and get sponsors to be a part of this event for our nations wounded veterans.

See you in April!!!