F3 Knoxville

Tag: Erector

Trip Down Memory Lane to the Road Less Traveled

AO: juco
Q: Love Shaq
PAX: Booster, Lt. Dan, Erector, Nadia (Aaron Jacques), Mailbox, Guardrail, Wanderer, Data, Butterknife
FNGs: None
COUNT: 10, but some took off sonewhere afterwards. Legend has it, they’re still running.
WARMUP:
SSH
Cherry pickers
Squats
Harry Rockets
Calf/Quad stretch

THE THANG:
The Road Less Traveled. Hardin valley forest loop that 5k showed me. honestly, I don’t know how to explain it any better than this.

Stop every now and then to get some various core work in. we got back to the campus a little sooner than anticipated so we rallied up with Booster and Lt. Dan to get a few more core exercise exercises in.

MARY:
Ring of fire merkins to 5 and then back down.
1 more standing ab exercise. Forgot the name.

ANNOUNCEMENTS:

COT:

Butterknife had the word and I’m sure he’ll share that here later.

[juco-rush] Hill Play

AO: juco-rush
Q: Butterknife
PAX: Tooth Fairy, Data, Nadia (Aaron Jacques), Erector, Butterknife
FNGs: None
COUNT: 5
WARMUP:
1.19 mile

THE THANG:
Fartlek style workout 30/60/90 secs up hill with equal recovery time downhill.

Cool down 1.19 miles back to campus.

MARY:

ANNOUNCEMENTS:
2F opportunity = Country Burrito :burrito: 4-5p on Friday

COT:
The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

5 CORE PRINCIPLES
Free of Charge
Never pay to workout, ever.

Open to all Men
No matter the man, you are welcome here.

Held Outdoors
Rain or Shine, Hot or Cold, we are out there.

Peer Led
Rotating fashion of men leading each other.

Ends with a COT
Always ends with a Circle of Trust.

“Give them someone who will guide them wherever they go and will lead them into battle, so the community of the Lord will not be like sheep without a shepherd.””
‭‭Numbers‬ ‭27‬:‭ 17‬ ‭NLT‬‬

[juco-rush] Changing of the Guards and the Route

AO: juco-rush
Q: Butterknife
PAX: Zippy, Nadia (Aaron Jacques), Tooth Fairy, Full Tank, Wagon Wheel (John-Mark Chesney), Erector, Trash Panda (JUCO), Toretto, Butterknife
FNGs: None
COUNT: 9
WARMUP:
1.5 miles to Reagan Rd

THE THANG:
Fartlek style run 30, 60, 90 seconds of running with equal recovery times x5.

1.7 mile Cooldown

MARY:

ANNOUNCEMENTS:
Erector passed the invisible flag to Trash Panda (JUCO). Thank you both for your leadership!

COT:

What’s in a Name

AO: juco
Q: Lt. Dan
PAX: Guardrail, Trash Panda, Cheap Ride, Erector, Wanderer, Wheelchair (Jonathan Perelman), Fetch
FNGs: None
COUNT: 8
WARMUP:
– SSH – 15
– Windmill – 15
– Chery Picker 15
– In Cadence merkin – 10
– Roll over – V-ups – 15
– Flutter Kick 15
– Stretch on Own – 30 sec

THE THANG:
Mosey – Courtyard Wall
Drop for 10 Burpee’s on call
Series of 4, then lap:
– Dips – 25
– Incline Meerkin – 25
– BBS – 25
– VUP – 25

MARY:
PAX Choice: Flutter Kicks, Hillbilly Walker, Johnny Walker, Tempo Merkin
ANNOUNCEMENTS:
Dad Camp

COT:
I had the honor of joining Mr. Wanderer and his family at their church this past Sunday. And, while the sermon was based on the importance of doing Good Work, the thing that I kept hearing over and over and over again both in the sermon and in the music was an emphasis on God’s Name. If it had been only one reference, I would have thought – well, ok we should certainly respect the name of God. However, this was such a frequent refrain throughout the event it I began to over analyze… again. Then, there was that Ahh ha moment – Why such emphasis on the word “Name”? and His Name in general? So, what I surmised is that the name of God and His son Jesus is above all others. The name represents all that God represents. Since His name is clean, and above all others, and His name is truly beyond reproach and should be exalted above all else, what does that say about our personal names? Yikes! That’s a high bar to set for ourselves, right? To respect our name as we would His own? Well heck, have any of us ever fallen short of these expectations? Have we done things that we are not so proud of? Have we disrespected our name or the name of others? And, are my own transgressions so great that I should just crawl in a hole and stop trying? That hardly seems fair. No, he is a fair God, and a righteous God – and thank God he offers Forgiveness. As each of us go out into our communities this week, I encourage us all to practice forgiveness of others and also of ourselves.
What I remember growing up is how my mother always told me that the most important possession in life is our reputation, and that our reputation is all we take with us when we are no longer here.
And so I I found the following excerpt from…
Bible, Matthew 6:14-15: “For if you forgive other people when they sin against you, your heavenly Father will also forgive you. But if you do not forgive others their sins, your Father will not forgive your sins.”

I got to Run

AO: the-project
Q: Erector
PAX: Biohack, Mathlete, Ocho, Rocket, Tom Tom, Icey Hot, landonladd54321, Erector, Nerf
FNGs: None
COUNT: 9
WARMUP:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan Night Club, 10 tempo squats, 5 cherry pickers
THE THANG:
Mosey to the amphitheatre. Perform one exercise and take a lap around th creek. Repeat with the next exercise AMRAP.
-20 merkims, squats, Freddie Mercury (2-ct)
MARY:
Flutter kicks and plank
ANNOUNCEMENTS:
Dad camp
COT:
Our children are precious. Do they know how special they are to us? Do we tell them?
Psalms 127:3-5 NASB1995
[3] Behold, children are a gift of the Lord, The fruit of the womb is a reward. [4] Like arrows in the hand of a warrior, So are the children of one’s youth. [5] How blessed is the man whose quiver is full of them; They will not be ashamed When they speak with their enemies in the gate.

Proverbs 22:6 NASB1995
[6] Train up a child in the way he should go, Even when he is old he will not depart from it.

Ephesians 6:4 NASB1995
[4] Fathers, do not provoke your children to anger, but bring them up in the discipline and instruction of the Lord.
Don’t let angry outbursts be the thing that our children remember most about us.