F3 Knoxville

Category: The Dog Pound

Mosey to Dora

THE SCENE: 42 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops x 20 IC
  • Sumo Squats x 15 IC
  • Burpees x 5

THA-THANG:

Mosey to boat parking lot
Dora’s – light pole to light pole
Find a Battle Buddy
100 – Donkey Kicks
200 – Hand Release Merkins
300 – Jump Squats
Planks when complete

Mosey one lap around boat parking to driveway hill
Yo-levens (courtesy of F3-Swamp Rabbit)
1 BBS at bottom
Bear crawl up hill
10 Burpees
Crab crawl down hill
Repeat, 2/9, 3/8……
Planks when complete
Mosey back to parking lot

MARY:

BBS x 20 IC

Flutter kicks x 20 IC

Hello Dolly’s x 20 IC

Heels to sky x 20 IC

COUNT-OFF & NAME-O-RAMA
1 FNG – FrankNBeans
CIRCLE OF TRUST/BOM:

1 John 1:5 – 2:2 says we should walk in light and admit our sins.  If we admit our sins doesn’t that admit weakness?  What happens when we struggle, have a fight with our wives, get frustrated with our children, have a bad day at work?  Who do we turn too?  How do you attempt to justify the struggle to yourself?  Do you attempt to be better by improving yourself?  

John reminds us to confess our sins and our “advocate” Christ will cleanse us from all unrighteousness.  This my brothers is self-submission.

Goal – “give what God wants from me”

Focus – “changing my heart”

Center of Dependency – “God and His Holy Spirit”

Outcome – “Life”

ANNOUNCEMENTS:
F3 Davidson – PAXs wife struck and kills by by garage truck. Left behind 4 2.0’s. 

Rise of the Merdipkin

The Scene: 46 and chilly wet

F3 Welcome and Disclaimer

Tha Thang:
COP –
SSH 10x IC
Cherry Pickers 10x IC
20 Merkins oyo
LBAC 10 forward 10 reverse IC
Michael Phelps 5x
Little some o’ this/that

Mosey to little Everest –
Partner Merdipkin 11’s

Dora – pole to pole
Sit-ups

Route 66 – to the base of the Matterhorn
Drydocks & Squats

To the pavilon
Alternating 12 Merkins/ 10 table-ups

Mosey back to the AO

BOM
“And as Jesus passed on from there, two blind men followed him, crying aloud, “Have mercy on us, Son of David.” When he entered the house, the blind men came to him, and Jesus said to them, “Do you believe that I am able to do this?” They said to him, “Yes, Lord.” Then he touched their eyes, saying, “According to your faith be it done to you.””
‭‭Matthew‬ ‭9:27-29‬ ‭ESV‬‬
Why would anyone ask God to do something and not believe He could do it? Why would Jesus ask them that question? He was standing right in front of them, they knew He had healed others, why wouldn’t they believe that He was able to do it?

How does this play out with us? We just don’t bother asking. We go about life doing our own thing. We all know the scripture “God helps those who help themselves,” right? Except that’s not a scripture, it’s an old Greek teaching popularized by Ben Franklin. Start inviting Him into your daily decision making…and see what happens. When you come up against a big one, and you hear the question echo through your mind, “do you believe I can do this”…lean in
Moleskin
The Merdipkin 11’s were brutal, but the men hammered it out…just about left me in the dust. The hard work in the cool with a storm threatening the entire time was the definition of working in the gloom.

Circle of Pain

The Scene:  54 and perfect

F3 Welcome and Disclaimer

Warm-o-rama:

SSH IC x 10

Around the worlds

Figure 8s

OYO arm & leg stretches

Tha Thang:

8 cones set up in a circle.  Pick a cone as a starting point.  Complete the exercise listed at the cone then run a lap around the outside of the circle & proceed to the next cone.   Rinse & repeat until 2 circuits of cone exercises are complete.

Circuit #1 Circuit #2
KB Turkish Getups x 20 Burpees x 20
Gas Can Carry to grass & back Gas Can Carry to grass &back
Double Burpees x 20 Bear Crawl to grass & back
KB Side Lunge x 30 KB Merkin x 25
KB American Swings x 50 KB Russian Swings x 50
OH Press with rock x 50 Curls with rock x 50
CMU Squat x 50 CMU Calf Raises x 50
Jump Rope x 100 Jump Rope x 100

MARY:

Channel Changers

J-Lo IC x 20-ish

Box Cutters IC x 20

V-up roll up OYO x 10

Count off and name-o-rama

BOM:

Control the controllables.    It’s an overused term these days.  Many use it to skip out on responsibility.  The Bible definitely speaks to making good choices and controlling the struggle with inner longings (lust, anger, your tongue, etc.).  There’s also a practical side.  You control what you eat, how much sleep you get, whether or not you beat the fartsack each day, how you teach your children, whether or not you go to church on Sunday, and so on and so forth.   To me, when you roll all of this up it comes down to a message that we all need to be living intentionally.  We need to put one foot in front of the other each day, with eyes wide open to our surroundings and realize that we will have important choices which we can control and we will also deal with circumstances we cannot control.   The goal is to make positive choices when given the opportunity.  Conversely, the goal is also to not beat yourself up when something is truly out of your control….even when you’ve made a good choice but don’t achieve the result you were wanting.  We should never use situations that are out of our control as a cop-out, but rather learn from them and grow so that we will make better choices when acting in areas where we do have greater control.

Wheelbarrow o’ Junk

The Scene: 66 and clear

F3 Welcome and Disclaimer

Tha Thang:
COP –
SSH x10 IC
Cherry Pickers x10 IC
20 Merkins oyo
LBAC 10 forward 10 reverse IC
Michael Phelpsx5
Little some o’ this/that

Mosey to the coupon pile – partner up – 20x Squadips

Mosey to the boats – burpees til the six is up
20x Merkins – squats – SSH

Mosey to the office – burpees til the six is up
20x Merkins – squats – SSH

Mosey to the Matterhorn – burpees til the six is up
20x Merkins – squats – SSH

Wheelbarrow up the Matterhorn
20x count WB – 20 squats – switch

Junk Mosey back down
20x Merkins – squats – SSH

Mosey back to the rock pile
20x each – curls/press/tri/domo

BOM

“Blessed is the man who walks not in the counsel of the wicked, nor stands in the way of sinners, nor sits in the seat of scoffers; but his delight is in the law of the Lord, and on his law he meditates day and night. He is like a tree planted by streams of water that yields its fruit in its season, and its leaf does not wither. In all that he does, he prospers.”
Psalms 1:1-3

The key here is that the tree bears its fruit in season, not every second of every day and not before it is ready. Faithfulness usually takes time. Just because you don’t see fruit yet doesn’t mean you won’t, it just means you need to keep it up and be faithful. Don’t get caught up with the jokers and the smokers…delight in the Lord and His word and you’ll see change.

Moleskin
Wheelbarrowing up the Matterhorn sucked. That is all

Rock Blaster

Scene: 53 and clear

Welcome and Disclaimer

Warm-o-Rama

15 IC Cherry Pickers

10 IC  BAC

10 IC Merkins

The THANG

Mosey to pee rocks

Select 1 big rock, and 2 little rocks

While 2 members of the PAX complete 4 tire pulls each the rest of the PAX completes the following exercises

  • Big rock, arm curls/ overhead tri ext.  6 reps back and forth
  • Little rocks, hold one rock 90 degree, 6 rep curl 6 rep ext.
  • Big rock, press and skull crusher 6 rep press 6 rep ext
  • Little rock, moon curl, kick back 6 and 6
  • Big rock, wood choppers 6 each way
  • End of Round 1, then 10 Burpees OYO
  • Round 2 and then 20 Merkins OYO
  • Round 3 and then 10 Burpees OYO

Ab-o-Rama

Dealer’s Choice

50 LBC OYO (Swirlie)

25 IC Flutter kicks (Barney)

20 IC Macerna (Mayberry)

30 IC Box Cutters (Sparky)

Name-O-Rama

BOM

I want to challenge you all to be Meek men, Abraham Lincoln said Meekness is not weakness- it is strength under control. Christ said blessed are the meek for they shall inherit the of the earth.
 
The word meekness always has an association with domesticated animals which I’ve never been crazy about, but when I think about it, an ox hooked to the plow isn’t weak but incredibly powerful because its strength is harnessed for a particular purpose.  
Commit your way to the Lord, trust in him and he will act. There are stories about prisoners in Nazi camps who were made to move heavy boulders from one end of a field to the other, only to carry them back again, many of the men were eventually driven crazy, not by the physical toll on the body but by the futility of the task. The apostle Paul says that in the Lord your labor is not in vain.
Don’t waste your strength aimlessly pushing boulders around the prison yard. Let’s stand strong as brothers for God and see what God can do with our harnessed strength.