F3 Knoxville

Category: Shamrock

SSHhhh – Faithfulness is Quiet

THE SCENE: Coldest day in awhile. But just right for a beatdown (it wasn’t raining!)
F3 WELCOME & DISCLAIMER – Administered
WARM-O-RAMA:
Overhead clap x 10 IC
Seal clap x 10 IC
Tempo squat x 10 IC
Seal clap squat x 10 IC
Tempo Merkins x 10 IC
Rainbow drop x 5 IC
Mountain climber x 10 IC
Forward lunge x 5 each leg
Side lunges x 5 each leg
Burpees x 7
Tennessee Rocking Chair x 10 IC

Name an exercise not SSH- Curveball named Jump Squats (after SSH’s & variants were named several times)

Falling Indian Run to the CMU pile

THA-THANG:
At the CMU pile

Exercise (modification in parentheses)
10 Blockees (10 burpees or 10 squats & 10 merkins)
15 Kettle bell swings (15 seal clap squats)
20 Goblet squats (20 squat jumps)
Run down the slope & back

We modified the second time through to the following:
10 Burpees
15 Kettle bell swings
20 Squats

Sparkles finished first and led us in 20 Flutter Kicks x IC. Put our CMUs up.

Falling Indian Run 1x and then back to the #ShovelFlag

Inspired by @Baby Boomer’s use of my 11’s we’ll be doing a modified hill version of 11’s:
BBS at bottom
Bear Crawl or Lunge up
Flutter kicks (4-ct)
Crawl Bear or crab walk down

MARY:
Dealer’s Choice (stopped after 4 PAX)
Big Finale: Pool Boy’s modification of Thunderstruck

Thunderstruck
Q plays “Thunderstruck” by ACDC. PAX complete 1 standard Merkin for every “thunder!” that is heard in the song. Plank during the rest of the song. Awesome way to end a workout and just make sure any juice that’s left is burned away. (modification listed below)
1:23
Thunder = 1 merkin, return to plank
Thunderstruck = 1 burpee and do core the Q calls
Core Exercises Flutter Kicks
BBS’s
LBC’s
Box Cutter and end with like 7 burpees

COUNT-OFF & NAME-O-RAMA – 6 faithful men.

CIRCLE OF TRUST/BOM:
Proverbs 20:6 – Many a man proclaims his own steadfast love, but a faithful man who can find?

Faithfulness is maybe the most underrated fruit of the Spirit. Staying your post when it seems all hell is breaking loose is hard, yet it also is commended in Ecclesiastes 10:4 – If the anger of the ruler rises against you, do not leave your place, for calmness[a] will lay great offenses to rest.

We live in what seem to be crazy times. Can we even count on having liberty, food, a house, a marriage, you name it tomorrow? This is why Proverbs 20:6 asks the question:

Many a man proclaims his own steadfast love, but a faithful man who can find?

We all see and I especially see in my own heart where it has gone astray and yet we’re called back time and again by God. We are the bride of Christ, to be presented without spot or blemish

But what does real faithfulness look like? It starts with doing what you’re supposed to do. With showing up at work and working diligently. With doing what you told your wife / kids / friends you would do.

It goes from there and works its way out to ministry opportunities. As a Christian, to quote Mack Stiles (who will be at my church’s Men’s Conference “Act Like Men” this weekend), “my life is forfeit.” We have been bought by Christ, how could we not be faithful and serve others? Then as we live out the Gospel (also summed up in 1 Corinthians 15:3-5) it will overflow. We’ll make disciples of all nations, starting with our families, then churches, then communities, and go on and on!

But remember, it starts with being a faithful man.

Some ways we can be faithful men in F3:
1. Show up to workouts regularly and consistently (make the HC!).
2. Intentionally get to know other PAX while working out.
3. Intentionally get to know other PAX outside of F3 (that’s the 2nd F ICYMI).
4. Sign up to Q! This not only will humble you (the Q is not about you but about serving the men who show up and trust your leadership) but also it serves the AO-Q. The best problem to have is that the AO-Q cannot get a Q in. This happened last summer at Shamrock. Let’s make it happen again!
5. Post a backblast!
6. Ask an AO-Q or the Nantan and other men how you can serve them.
7. Pray for your F3 brothers.
And so much more.

So ask yourself the question that Proverbs 20:6 asks:
Many a man proclaims his own steadfast love, but a faithful man who can find?

MOLESKIN:
Some people tried to troll me with SSH’s as suggested exercises. I hate to have to qualify it but we can be SO MUCH MORE CREATIVE than that overused exercise! Prayed for Amber and Megan (doctors are unsure for both of them what is causing the physical pain and suffering they’re experiencing), Curveball’s mom, Boomer’s travels, and Mermaid’s upcoming family business purchase.
ANNOUNCEMENTS:
Men’s Conference at my church tonight. EH the guys who haven’t been out in a while too.

Spooky Tabata Skeletons

THE SCENE: Wet but no rain; a perfect 50’s kind of fall morning; a few puddles to play in (at your own volition)
WARM-O-RAMA:
SSH (IC) x 20; Frankenstein-in-place (OYO) x 10; Werewolves (OYO) x 10; Shoulder Smash = 4ct Seal, Overhead, BAC-F, and BAC-R without rest x 10 each; Michael Phelps
THA-THANG:

Mosey to lot by CMU pile; 11’s warmup between two parking spots; Merkins – Lunge to other side – Squats – Bear Crawl back

Grab a CMU and head to lower lot corner by chains for some Tabata-inspired pain loops; Perform selected exercise for 45 seconds, Run a lap, rest for 15 seconds, rinse and repeat; Exercises by round = 1) CMU Curls, 2) Modified Creapees on CMU or curb, 3) Frankenstein-in-place hold CMU like a Zombie, 4) Monkey Humpers, 5) Kraken Burpees, and 6) Mother Earth Merkins

Stash those CMU’s and fellowship mosey back to AO – talk to a HIM you don’t know as well, ask their hospital name, where they are from originally, and how many years in F3.

MARY:

Bloody Mary Circle of Fun: 10 of each – 4ct Box Cutters, Merkins, SSH (led by @pool boy), Howler Circle (Monkey Humpers for a bit), 4ct Hello Dollies

COUNT-OFF & NAME-O-RAMA
10 experienced HIMs

CIRCLE OF TRUST/BOM:
From Q Source:

“The Pursuit Of Proper Personal Alignment – A man must Get Right before he can do anything else

To understand the Get Right, picture a man vigorously rowing a boat across a fast moving stream. If it suddenly capsizes so that the keel is skyward, the man would have to right it–return it to its upright position–before he could continue rowing. Until he did that he could not make headway against the current and get his boat to the far bank. At best, he would be simply trying to survive, clinging to his capsized boat as it was pushed by the current to points unknown downstream.

Now apply this image to the life of a man. If he has become (or always was) un-Right, he cannot make headway in any aspect of his life. The fast moving current of his surrounding circumstances will sweep him yon while he clings desperately to the hull of his overturned boat. Worse, his Concentrica –the passengers that he is charged to bring safely to the far bank–will be right there in the water with him, helpless because their husband, father and boss can do little more than focus on his own survival. Before he can help them, or himself, he has to Right his boat.”

“I have the right to do anything,” you say—but not everything is beneficial. “I have the right to do anything”—but I will not be mastered by anything. 1 Corinthians 6:12

  • A man must Get Right before he can do anything else
  • An unfit man is a slave to his lack of self-control
  • To be able to help others, a man must first help himself

ANNOUNCEMENTS:
2nd F Coffeteria after workout at Dunkin (every Friday)

Shamrock – Circle of Fun

THE SCENE: Crisp 52F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hops 20-4 count

Cherry Pickers: 5

Mountain Climbers 15-4 count 

Tie Fighters 10-4 count each way

LBCs – 25 OYO

Calf Raises in cadence 

Stretch it out 

THA-THANG:

Mosey to tall sidewalk and line up with 6’ apart

5 Tricep dips, flip over to 5 Merkin – repeat this until we hit 25 each 

Mosey to the pull up bars. 

Each man will try to get 20 total pull-ups in, break them up into 5s, 8s or 10s. 

If you are not on the bars you are holding a squat or plank. 

Mosey to tall sidewalk and line up with 6’ apart

5 Tricep dips, flip over to 5 Merkin – repeat this until we hit 25 each 

Circle of fun 

2 CMUs total for the circle of men. When you receive the CMU, do 5 blockies then pass on the fun. 

For those not having fun with blockies

  • Flutter kicks
  • Twinkle Toes
  • Merkins
  • LBCs
  • Squats

Then we mosey from 06:05-06:13 

MARY:

10 Snow Angels, Super man, swimmers, 25 – 4 count American Hammers

COUNT-OFF & NAME-O-RAMA
Dumpster Dive, Honeydew, Mermaid, Waxjob, Pickle Lock, Sparkles, Ribbed, Jenner, Anchorman,
CIRCLE OF TRUST/BOM:

I’m pretty sure we have read this verse many times at F3, but it’s one of those that I need to read often. 

Matthew 6:31-34

31 “So don’t worry about these things, saying, ‘What will we eat? What will we drink? What will we wear?’ 32 These things dominate the thoughts of unbelievers, but your heavenly Father already knows all your needs. 33 Seek the Kingdom of God[e] above all else, and live righteously, and he will give you everything you need.

34 “So don’t worry about tomorrow, for tomorrow will bring its own worries. Today’s trouble is enough for today.

I’m sure none of us here are guilty of worrying. Our jobs, families, friends, health, money. The Bible tells us over and over that God’s got us.

To be honest, things are not going so well at my work. I’m very busy right now, but overall as a company we have about half of our normal cash flow right now and we really need things to pick back up by early next year or we will all be looking for new jobs. That’s at least 3-4 months out, but it pops into my head about every hour of the day. I start trying to figure out how to fix my situation. Yesterday I was driving to work and running the numbers in my head again, then I just stopped and realized what I was doing and just simply prayed that I would not try to fix this, that I would let God be in charge. 

 

Shamrock – Rejoice and Mourn

THE SCENE: 68F muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hops 20-4 count

5 Merkins

Cherry Pickers: 5

5 Merkins

Tie Fighters

5 Merkins

50 Calf Raises 

5 Merkins

THA-THANG:

Mosey to River rocks

Grab 2 small rocks

Tabata 30 seconds on / 10 second break

  • Butterflies 
  • Flutter kicks 

– Three rounds each

  • Rocky Arm Circles
  • LBCs
  • Three rounds each

Mosey to CMU

More Tabata 30 seconds on / 10 second break

*Curls

*Windshield wipers

  • Three rounds each

*Bench Press

*Rocky Balboa

– Three rounds each

  • Alternating CMU Merkins
  • scissor kicks

– Three rounds each

Return CMUs and head to the ditch

Run down one side up the other, mosey to the start and do it again. We did this 5 times. 

Mosey back to AO flag

MARY:
Calf raises

COUNT-OFF & NAME-O-RAMA
Mermaid, Curveball, Dumpster Dive, Trolley, Pickle Lock, Fabio, Titan, Sparkles, Tailhook, Anchorman,
CIRCLE OF TRUST/BOM:

Romans 12:15

15 Rejoice with those who rejoice; mourn with those who mourn.

I was reading this chapter last week and I really like this short and simple verse. It’s so to the point about how to walk life with people around us. 

If we can set our own selfishness aside for a few minutes each day we could jump in to mourn with those who mourn. 

I think of my daughter who gets pretty emotional about “little things”, but those little things really matter to her and I should mourn with her and listen to why she’s upset. It makes a big difference if she knows that I care. 

When a friend or co-worker receives good news or accomplishes something, we should jump right in for a  high five or send a text to rejoice with them. 

It’s so simple and it can make a huge impact on those around us. 

 

Infinite Competition – Everybody Wins

THE SCENE: Perfect fall gloom; 45 degrees with fog
WARM-O-RAMA:
SSH x 20 (IC); T-Merkins (aka Mother Earth) x 5 (OYO); Snow Angels x 5 (OYO); 4ct Starfish Crunches x 5 (OYO); 2 Cherry Pickers
THA-THANG:
Mosey over to lower baseball parking lot; divide into two teams; Q picks first exercise for infinite pain stations; six cones placed along 1/4 mile figure eight route; at “go” PAX sprints to first cone and performs 1 rep of the chosen exercise – at each additional cone an additional rep is added (total of 21 reps per round); first team member back to start picks the next round exercise (rotated through whole, upper, and lower body, and core); arriving PAX holds plank until 6 arrives; rinse and repeat for as many rounds as possible. Finished nine rounds.

MARY:
Plank to downward dog to cobra to child’s pose… slowly over 1 minute to cool down and stretch.

CIRCLE OF TRUST/BOM:
Psalm 34:8 “Taste and see that the Lord is good…”  After missing several weeks recovering from Covid, I was amazed how weak and undisciplined I became in just a few short weeks.  Thankfully many HIMs continued to encourage me and call me to come back out in the gloom.  Reminded of the Lord’s grace to continue to call us back to Him each day with new mercy in spite of our weakness or undisciplined lives.  Paul says in Philippians 1 that to “die is gain”, so he clearly understood the treasure that awaited him in Christ.  For those outside of faith in Christ, this broken world is as close to the Lord and His kingdom you will get.  It’s like the reality that William Shatner just experienced with a ten minute ride in “almost space”… paling in comparison to the many universes he saw on Star Trek.