F3 Knoxville

Category: Shamrock

Don’t let the artificial distract you.

THE SCENE: Rainy with a heavy downpour that let up mid-workout.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Run in place, Arm Circles X 10, Leg swings X 10, Air Squats X 10, Merkins X 10
THA-THANG:
HIIT/ Tabata: 5 stations/rounds, 5 exercises per round. 1 minute 10 seconds of work, 20 seconds of rest. 60 Break between rounds.

  • Station 1: Squat jumps, Mountain climbers, Plank jacks, Merkins, Big Boy Sit-ups
  • Station 2: Lunges, High knees, Burpees, Freddie Mercury, AirJump rope
  • Station 3: Side Straddle Hops, American Hammer, Plank hold, Tricep dips, Wall step-ups
  • Station 4: Wall sits, Skaters, Superman hold, Leg raises, Low Plank -> High Plank -> Merkin Progression
  • Station 5: Alternating side lunges, Butt kicks, Shoulder Taps, Peter Parkers, Merkin Jacks

CIRCLE OF TRUST/BOM:

How do you feel about this workout? I confess that I did not build that workout, and I did not copy anyone else’s. What if I told you that the workout was designed by an AI Bot?

The way technology has developed never ceases to amaze me. I often tell my kids how funny it is that we used to see video games released and how great the graphics were. And now there are times when the graphics honestly do look realistic. Think about how easy it is to connect with others now. Facebook, Twitter, cell phones, etc.

With the technology available I was able to prompt a program to create this workout in 10 seconds and make minor alterations; I swapped 3 exercises. It is amazing the developments that humans are making.
But how often do we get distracted by the things of this world that we change our focus (and not just the niceties, it’s the stresses and struggles too)?

While these things truly are amazing, on any given day there are a number of reasons and ways God shows his love and awesomeness. Whether it’s the beauty found in nature. Or it’s a child who gives that extra big hug, at the exact minute you need it without prompting. I recently shared that my wife hasn’t been feeling well; the amazing part of this is that you could tell that the 5-month-old could realize it. He would look at my wife and you can see he just wants to ask what’s wrong? and sometimes it’s a group of men you know you can count on to be there, physically, mentally, or spiritually…

I’m aware that I often fall victim to these distractions. Often times I get so distracted by work and finances, vehicle and house issues, social media, or games. They eat and consume so much of our time, but only if we let them.


In Matthew 22 there is a story about Jesus. The Pharisees up to their tricks again tried to trap Jesus and asked about paying taxes. In verse 21 Jesus replies ‘render to Caesar the things that are Caesar’s and to God the things that are God’s.’ That doesn’t begin and end with taxes or money. It’s our attention, our affection, our praise, our respect, our acknowledgment.

The point is that as incredible as this world is and the accomplishments mankind is making its full of distractions that take on minds away from where our ultimate focus should be. Our master is infinitely more remarkable and we can see that everywhere.  So the challenge for you today is to give that extra attention to noticing the blessings of God in our lives and to thank and praise him for all the ways he pours his love over us.

Slippery Slippery Steps

THE SCENE: A Deceivingly cold Gloom

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

x15 Side straddle hops.

x15 Calf Raises

x10 Forward Lunges

x10 Overhead Arm Pull

x5 Cherry Pickers

THA-THANG:

After warmup, We headed down to the football field, I placed a cardboard piece with 3 sets of two exercises on it at the starting point. The workout continued like this.

  • We ran the track over to the bleachers
  • We ran up and down the bleachers until we got back on the track
  • Once back at starting point we did the first set of two exercises
  • We repeated those steps, progressing through the sets until Recover
  • Tried not to slip and die.

MARY MARY NICE AND HAIRY:
No Mary Needed.

CIRCLE OF TRUST/BOM:
My biological father was never very affectionate, he was a good father, he took care of us, gave us nice things, but he never verbalized his love. I think, because God was often to remind us of his love for us, we as humans rely on being told we’re loved, and crave that affection, and not being given it does not lead to healthy mindsets, doubt can arise, and regret from both parties. When my parents passed away, I was lucky enough to be able to tell my Mom I love her before i went to bed, and I was able to hear it back, as well as a book I have with a voice recording. However with Dad, I wasnt as lucky, and I would give so much just to hear him say “I love you.” You’re never guaranteed tomorrow, and you’re never guaranteed another second. Tell your family you love them, it costs nothing, but it’ll pay huge dividends.

Up the Hill!

THE SCENE:  48 and clear
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

  • Overhead claps
  • Seal claps
  • Moroccan nightclub
  • Cherry pickers
  • Merkins
  • Mountain climbers

THA THANG:

Split into two teams.  Starting at a cone, each man sprints up the hill, stopping to perform exercises at each street (3 stops).  Run back to the starting point and move his team’s cone one sidewalk space.  Exercises were;

Round 1

30 merkins

30 LBCs

 

Round 2

20 diamond merkins

20 freddy mercury

 

Round 3

10 hand release merkins

10 BBS

 

Round 4

jog to our starting point (stop light)

Bear crawl to cone

 

Set of 11s – burpees, up and over the wall, bobby hurleys

 

10 heals to heaven – frogger – 10 heals to heaven

 

MARY:

Guantanemo at Weigles

2 minutes of sleeping hillbillies

COUNT-OFF & NAME-O-RAMA

Me and 17 of the best men I know

CIRCLE OF TRUST/BOM:

Today is National Proposal Day… and that got me thinking about the question “how is my understanding of marriage and my role as a husband – different today from what it was when I proposed to my wife in December 2005?”

I reflected on that question a lot.  In summary – I had a profoundly immature understanding of marriage – and of what my role as husband would be.  I shared a few contrasts that I’ve learned through heartache and hard times.  Maybe one will ring in your ears and you’ll say, “yep – I’ve learned that too”.  Maybe one will settle on your spirit and convict you of a change that is needed.   

Again – these are all from my own personal experience.  Each time you read, “an immature husband” below, you could substitute, “A younger, foolish, immature KickFlip…”

  • An immature husband is self-centered.  He takes a lot and gives a little.  A mature husband looks for ways to serve and love his wife.  He deliberately gives far more than he expects in return.
  • An immature husband expects perfection.  A mature husband accepts flaws freely.
  • An immature husband gets defensive. A mature husband presumes good intent and accepts feedback easily.
  • An immature husband sulks for days or weeks after a fight. A mature husband eagerly seeks restoration.
  • An immature husband allows jealousy to devastate the relationship. A mature husband recognizes that jealousy is poison and almost entirely in his own head.
  • An immature husband avoids or downplays conversations which will be uncomfortable.  A mature husband leans into and leads his wife through uncomfortable conversations.
  • An immature husband is emotionally detached. A mature husband is open with his emotions, dreams, desires, fears, and insecurities.
  • An immature husband can offer only an unstable love. A mature husband provides a steady, unshakable, love – his wife feels secure in their relationship.

“Husbands, love your wives, just as Christ loved the church and gave himself up for her” – Ephesians 5:25

MOLESKIN:

Welcome FNG “La Bling”!

PRAYERS / ANNOUNCEMENTS: 

Prayers for Tailhook, for Curveball’s M, and for victims of the earthquake in Turkey/Syria.

Celebrating 5 Decades

THE SCENE:

Perfect gloomy cold

WARM-O-RAMA:

Some Burpees, some SSHs, some Cherry Pickers, and some Tie Fighters… just right to knock the chill off

THA-THANG:

Commemorating 5 decades of life and a great way to gain some respect… 5 progressive rows of fun… Reps were 5 to start – special movement across – 10 reps on the other side – and special movement back… then we moved up the ladder:

Row 1 – 5 merkins… bear crawl over… 10 merkins… bear crawl back

Row 2 – 5 burpees… lunge over… 10 burpees… lunge back

Row 3 – 5 SSHs… sprint over… 10 SSHs… sprint back

Row 4 – 5 squat thrusters…. rifle carry over… 10 squat thrusters… rifle carry back

Row 5 – 5 curls + 5 overhead presses… farmer carry 2 cmus over… 10 curls and OVP… farmer carry back

Worked up and down the ladder as many times as possible

MARY:

Stopped on the way back to the CMU pile to do 25 Grady Corns

COUNT-OFF & NAME-O-RAMA

21 HIMs with no FNGs (all dressed in khaki cargo shorts, knee socks, and Hawaiian shirts)

CIRCLE OF TRUST/BOM:
“You do not know what will happen tomorrow.  For what is your life?  It is even a vapor that appears for a little time and then vanishes away” James 4:14

Time is precious.  We are fragile.  Life is short. Eternity is long.

“Redeem the time” Ephesians 5:16

Life is a gift that can be over before we know it… Cardinal recently but other fallen friends remind us how abruptly it can end – by God’s perfect design and providence.  Embrace each day… be intentional… love those closest to you and work at being the best you.  Leave a legacy worthy of respect.

MJ Day

MJ Day @ Shamrock (2-3-23)

THE SCENE: A chilly 32° but DRY with a full moon in the backdrop.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
20 SSH, 30 sec of Iron Mike’s, 23 Bobby Hurley’s, & 15 4-count mtn. climbers w/ merkin & plank position hold after every 5 reps.

THA-THANG:

  • Mosey up to stadium turf
  • Line up across West goal line
  • Pyramid style Q (5,10,15, 20…etc.)
  • Red vs Blue …1v1 w/ each Pax calling out an exercise (get creative) before the roll off, high roll wins (red wins tie 🎲🎲), cumulative sum of 4 die determines reps to perform at goal line…23 burpees was not an ideal Craps roll today 😩
  • After Pax winners choice of exercise, lunge to 5 yd line, perform 2 burpees, mosey back to goal line
  • Make it, Take it (winner keeps red die and invites next challenger)
  • Repeat this cycle with incremental increase in lunge distance by 5 yds (10, 15, 20 etc…ending at the 50)
  • For the 2nd half (50, 45, 40 etc.), Butt kicks up, 3 burpees, mosey back to goal line
  • We called time half way through the 2nd half, Mercy rule enacted

MARY:
Random ab exercises led by Mermaid & Hooptie for a brief stint.

COUNT-OFF & NAME-O-RAMA

20 STRONG with 2 FNG’s. Welcome Brimstone & Finish Him (revised from Old School during coffeeteria). Please come back to Shamrock soon, loved seeing you in the gloom!

CIRCLE OF TRUST/BOM:

MJ was known for putting his team on his back and willing his team to victory, yet…

How often do we shoulder the weight of the world and selfishly take on life in solitary confinement? Satan is crafty at alienating us in this thinking (man up, bear it ourselves). Yet worldly strength will always fail us at some point. Obtain our strength from above!  No matter what comes…physical ailments, relationship struggles, financial burdens. He’s with us and has given us the ultimate victory through His Son. Trust the strongest entity in the universe. He’s an amazing God and is ALWAYS there to assist. Don’t resist!

SCRIPTURE: Numbers 23:22 KJV & Psalms 37:23 NASB
PRAYER REQUESTS:
– Free Fall & family after the loss of their dog. Peace and comfort in this difficult time. Praying happy memories prevail in the long run.
– Venus for his days ahead and road to a more sound, godly lifestyle which reaps dividends in the future. We’re here for you brother, lean on us if needed.
Thank you for coming and enjoy your weekend gents!