F3 Knoxville

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

Jane Allen Circuit w Sandy

THE SCENE: 50 and clear ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

25 SSH IC

10 BAC front and back

10 OHC

10 Seal Claps

15 Imperial Walkers

10 Tempo Squats

Mosey w 2 40lb sandies to coupon pile  partner carry whole way

THA-THANG:

2 laps

  • coupon pile – 15 curls, 15 OHP
  • Bernie up hill partner carry
  • 15 new merkins + 15 squats
  • partner carry to top corner of Jane Allen
  • 30 BBS OYO
  • partner carry to bottom of Jane allen
  • 10 burpees OYO
  • rinse and repeat 2x

MARY:
Partner carry to parking lot by AO

balls to the wall – 1 partner runs lap around lot. 1 partner on the wall. 2x

15 flutter kicks

15 Edward scissorlegs

3x ring of fire merkins

COUNT-OFF & NAME-O-RAMA
Toucan, Magic Mic, Herbie, Filter
CIRCLE OF TRUST/

MAX DEPREE – LEADING WITHOUT POWER

 

“NO QUESTION ABOUT IT: POTENTIAL IS WRAPPED IN GREAT MYSTERY. LIKE RAINBOWS, WHICH ARE REALLY CIRCLES – WE ONLY SEE THE UPPER HALVES, THE HORIZON HIDES THE REST – POTENTIAL NEVER REVEALS ITS ENTIRETY. PEOPLE WHO VOLUNTEER TO WORK WITH FOLKS LIVING WITH DISABILITIES DO THEIR JOBS AND MOVE AHEAD WHETHER THEY HAVE THE ANSWERS OR NOT. THEY LEARN TO WORK EXPECTANTLY AND PATIENTLY WITH THE MYSTERY OF POTENTIAL.”

announcement:

wednesday night workouts back on the books. 6 pm starting Jan 8.

Rucking is best sometimes

THE SCENE: Low 40s – slightly wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Balls to the Wall in parking lot.

1 PAX runs lap while others wait with their feet up on the wall. Continue until every PAX runs a lap.
THA-THANG:
Ruck ~2.27 miles through the neighborhood

Only 3 PAX showed up so we rucked the whole time with some intermittent PT.

3 PT stops –

20 squats with 30#/40# rucks

20 merkins with 30#/40# rucks

x2

30 Flutters with rucks in air

20  LBCs with rucks

COUNT-OFF & NAME-O-RAMA
Swanson, Herbie, Filter
CIRCLE OF TRUST/BOM:
“Here’s how I’m going to beat you. I’m going to outwork you. That’s it. That’s all there is to it.” – Pat Summitt

ANNOUNCEMENTS:
Funeral for Bacon on Sunday in Maryville.

More Doras for the Explorers

THE SCENE: Upper 40’s, damp and dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 20, Baby Arm Circles x 20 forwards and 20 backwards, Cherry Pickers x 10, Tempo Squats x 10, Tempo Merkins x 10
THA-THANG:

  • Doras at the parking lot: each partner does one set of Squats, Big Boy Sit Ups and Flutterkicks while the other partner crabwalks to end of lot and lunges back
  • Doras at the lot again: this time with Smurf Jacks, American Hammers and Boxcutters while the other partner Bernies out and lunges back
  • Doras at the smaller lot next to the church: Carolina Dry Docks, Merkins and Cobras while partner bearcrawls out and back
  • Ring of Fire: First with squats then with merkins. Started with 1 rep each, adding 1 rep as we went around until we reached 5, then went back down to 1
  • Bearcrawl Ladder: Bearcrawls up the hill with parking spots, stopping to do 3 merkins at the end of each parking spot
  • Finished with a lap around the park

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Although “it’s beginning to look a lot like Christmas”, it’s actually Advent. Historically this was a time in which the Church would wait in expectation for the arrival of the Messiah through the birth of Christ. This was also a time of mourning and hypothetical reflection on the thought of what would life be like and who are we without a savior and without the grace of God. I encouraged us all to take a moment this holiday season to disengage from the food, music, parties and lights to re-engage with an ancient tradition of waiting in expectation for the coming King
ANNOUNCEMENTS:
None that I’m aware of

Crazy Legs

THE SCENE: 40 degrees, light rain from last night. Good weather for a Friday beatdown.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH – 30 IC
Arm Circles – 10 each direction IC
Cherry Pickers – 15 IC
Mosey one lap around the park.

THA-THANG:
SLAUGHTER STARTER
20 burpees OYO in the AO parking lot before any other exercises or running is completed.

LEG WRECKER x 2
Split pax into 2 groups.
Group 1 does Lt. Dans to end of lot and back.
Group 2 holds Al Gore.
Upon return, Group 1 holds Al Gore while Group 2 Lt. Dans up & back. Rinse and Repeat.

Working Group – Lt. Dan: 2 Single-leg Lunges forward, then one Squat.
Resting Group – 1st round, Al Gore, passing around KB squat hold / 2nd round, Planks.

WEBBICIDES Work from 1 up to 12 OYO

SUICIDE LADDER x 2 sets OYO
After every complete set of suicide sprints, do:
Bonnie Blairs (Jumping Lunges) (1 Count)
1st set x 10
2nd set x 15

DEVIN HESTER (w/ Kettlebell) (each person does once w/ KB and once w/o)
Two PAX of similar speed, race to top of parking lot and back.
1st PAX carries 45 KB, has headstart of halfway there.
2nd Pax attempts to run down the 1st.

COUNT-OFF & NAME-O-RAMA
9 PAX – 8 local, and 1 visitor from Chattanooga – The Count – Respect! Probably outworked all of us.

CIRCLE OF TRUST/BOM:
“The most important conversations you’ll ever have are the ones you’ll have with yourself. You wake up with them, you walk around with them, you go to bed with them, and eventually you act on them. Whether they be good or bad. We are all our own worst haters and doubters because self doubt is a natural reaction to any bold attempt to change your life for the better. You can’t stop it from blooming in your brain, but you can neutralize it, and all the other external chatter by asking, What if?” – David Goggins, Can’t Hurt Me

Prayers for some F3 brothers and their family, and also for a local F3 brother who we recently lost.

MOLESKIN:
Good way to end the week. Everyone put out some serious effort.

ANNOUNCEMENTS:
Convergence this Saturday at Truck Stop, Manilow is leading.