F3 Knoxville

Category: Bomb Shelter

100’s

THE SCENE:  50s and nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 ssh, 5 hand stand push ups, 5 pull ups/body rows, 5 cherry pickers
THA-THANG:

Mosey to church parking lot.

start at fist barrier.

100 reps of each exercise 

  • Curls
  • Military press
  • Block press + leg hold
  • RDLs

Every 20 reps run to end of parking lot and back

EMOM timer going during workout . Start with 1 burpee.  each min increase by 1 rep . When can’t complete reps in 1 min go back to 1

Mosey back to GS
MARY:
No time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
“My father didn’t tell me how to live; he lived, and let me watch him do it.”

ANNOUNCEMENTS:
Let’s get together Saturday to watch Tennessee and Michigan

A Little Sword Sharpening

THE SCENE: It was in the 40’s and dry. What more could you want?
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 (fast count)

Cherry pickers x 7

Oh yeahs/Tie Fighters x 10 (both forwards and backwards)

CMU Bearcrawl/Drag inchworm of death to the far edge of the bathroom.
THA-THANG:
We moseyed to the church parking lot. We, then did a Dora. While one partner did the exercises, the other pax alternated between an overhead CMU carry suicide and a running suicide. The exercises were as follows:

  • 50 Pull the block through Merkins.
  • 100 CMU Big Boys with an American Hammer Twist.
  • 150 Bobby Hurleys.
  • 200 Thrusters.
  • 250 Curls.
  • All pax were on thrusters when recover was called.

MARY:
– Block on Back CMU squats x 10.

– 20 LBCs oyo.

– Opposite leg V-ups.
COUNT-OFF & NAME-O-RAMA
Grouch, Rep Sleepy, Postpone, Nailed It, JustFlys, Radioshack, Drifter, Swerve, and our guest Redwire from a Kansas City AO.
CIRCLE OF TRUST/BOM:
All of Psalm 15, and Psalm 7:12 which says, “If a man does not repent, God will whet his sword; he has bent and readied his bow; he has prepared for him his deadly weapons, making his arrows fiery shafts.”
MOLESKIN:
I talked about a new type of masculinity out there that is disgusting me personally, and I find it super hypocritical. It reminded me of the hypocrisy of the warden in the movie Shawshank Redemption, but the the truth is, I can be just like that guy if I’m not careful or if I get complacent. It’s ok to be a biblical man, and we should pursue biblical masculinity, but that will look different for each of us. Two steps in biblical masculinity that I find reflected in these two sections from the Psalms are this: 1) repent, aka, own your spiritual crap before God and others. It is not enough to acknowledge you did something wrong. You need to take responsibility for your actions, and ask for forgiveness. We are living in a world that encourages blame-shifting and sandbagging your brothers, but we DON’T do that! We own our mistakes here. 2) Tell the truth, even if it hurts you personally. There is much in our culture right now that is spreading convenient lies instead of inconvenient truth. We are to be truth-tellers, and we need to be better than the hypocrites we see in the mirror every morning. The only way to get better and push others to be better is with God’s truth.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Wintery Wonder Frisbee

THE SCENE: Snowpocalypse baby!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators from 7, then hit the road.
THA-THANG:
Frisbee toss as far as you can. Bunny hop to your disc. Farthest 2 are team captains and pick teams for ultimate Frisbee.

Aside from the throw off, any time the disc hits the ground. Do these exercises:

  • First 10 min: 5 burpees
  • Next 10: 5 BBS
  • Next: 5 squats
  • Next: 5 each leg mountain climbers

Scoring team exercises vs scored on exercises:

  • 10 monkey humpers vs. 10 merkins
  • 10 good mornings vs. 10 iron mikes
  • 5 In an outs vs. 5 Hand Release merkins

MARY:
Try to get back to the AO on time.
COUNT-OFF & NAME-O-RAMA
6 frosty PAX
CIRCLE OF TRUST/BOM:
Proverbs 16:9 reads: The heart of man plans his way, but the Lord establishes his steps. ESV. The “but” in this verse is inferred and inserted into English translations. That word is not in the Hebrew text (see moleskin). I think too often we read that “but” and think the second part negates the first somehow. That “but” isn’t even there. The text holds these both to be true. So plan! Plan with all you’ve got and stick to it. Also know that God is with you and will direct you, even when those plans fail, even when they work too! Think about that using even the 3 Fs in your life. Make a fitness plan and stick to it. Make a fellowship plan and stick to it. Make a faith plan and stick to it. You have nothing to fear because God will direct your steps. He’ll help you though the plan and will help you when things get off plan.
MOLESKIN:
.
ANNOUNCEMENTS:
April breakfast might need to be the 3rd week of April. Family travel plans. Also be on the look out for other announcements as we get some warm weather events planned out.

Silly Rep Count Saturday

THE SCENE: It was nice!  I actually had shorts and a t-shirt!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs 10x, Windmills 10x, Mosey around the baseball field on the road
THA-THANG:
Get yo dice!  Roll, whatever number comes up, you do the exercise associated with that number based on where you are in your rep count.  Rep count = 10, 15, 20, 25, 30.

  1. You can’t roll a 1 with 2 dice.
  2. Goblet Squats
  3. Skull Crushers (tricep extensions over your head)
  4. American Hammers with CMU (double count – i.e., 10 on each side)
  5. Pull ups (or incline pull ups cause this ol boy can’t do that many pull ups)
  6. Burpees
  7. Curls
  8. Step ups (double count – i.e., 10 on each side)
  9. LBCs
  10. Bent over Rows (make sure that back is parallel to the ground!)
  11. Thrusters
  12. Tricep Dips

MARY:
Mosey around the baseball diamond on the road, LBCs for time.
COUNT-OFF & NAME-O-RAMA
RadioShack, Espy, Drifter, Grouch
CIRCLE OF TRUST/BOM:
Matthew 11:30 – For my yoke is easy, and my burden is light.

Galatians 6:2 – Bear one another’s burdens, and so fulfill the law of Christ.
MOLESKIN:
Yeshua reminds us that we are not meant to carry all the burdens of this world on our own. He WANTS us to come to him with our problems and our burdens and leave them at his feet and let him handle them. We, as men, try to carry too much and it hurts us in every possible way; health, mental, physical, and relationships. We need to stop doing it.
ANNOUNCEMENTS:
Church of the Redeemer Men’s Ministry is having a bonfire on March 26.  Location TBD but it will be 6 PM until marshmallows are gone. More details will be sent out via Slack.

Run Heavy

THE SCENE: Perfect for a run and some merkins
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Bigger than normal arm circles, tempo squats.
THA-THANG:

-Mosey to the Duck Pond, Squat breaks were included. Do reps listed below, run a .45 mile
lap in between. Thank to Pinnochio for running heavy w/ me! I think most PAX made it to incline merkins, Drifter may have made it farther.
-10 Merkins
-15 HR Merkins
-20 Wide Merkins
-25 Incline Merkins
-30 Decline Merkins
-35 Inchworm Merkins
-40 Diamond Merkins

MARY:
Plank, merkins and squats!
COUNT-OFF & NAME-O-RAMA
You know if you were there
CIRCLE OF TRUST/BOM:
A ward from author Jocko Willink, backed up with some biblical context. Discipline=Freedom. Hebrews 12:11
MOLESKIN:
See Drifters note in slack about Blount Co. leadership going forward. Handmade espresso and breakfast at his place on Saturday
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.