F3 Knoxville

Tag: Bartman

What 2403 means to me…

THE SCENE: 35 chilly and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around the outhouse, battle buddy up, grab your CMU and head to the hockey rink
THA-THANG:
What 2403 means to me…

Dora style

  • 100 Burpees/farmer carry
  • 200 BBS/farmer carry
  • 300 Bent over Row/run
  • 400 Merkins/run
  • 500 Squats with CMU if possible
  • 400 Gas pumps/farmer carry
  • 300 Curls/run
  • 200 Over head press/run
  • 3 Burpees

COUNT-OFF & NAME-O-RAMA
Welcom FNG Blowhole
CIRCLE OF TRUST/BOM:
On December 7, 1941 American’s on the east coast woke up to learn that the Japanese had lead an unprovoked attack on our country.  It was later learned that in the attack 2403 Americans were killed.  And our country went to war.

The attack caused thousands upon thousands of men to volunteer to go out and defend their country, states, cities, families and ways of life.  Gallantry was seen when these men laid down their lives to save each other during WWII.

In our society we lose sight of that, we live for ourselves, or maybe a few close to us like wives and kids.  We live to make money, buy a house, drive a fast car, or sometimes old car…  But rarely do we live for each other and even more rarely does someone make the sacrifice for another.

The men of WWII laid down their lives for their friends.  Time after time these men jumped on grenades, charged enemy entrenchments, and gave their lives so others could live.  They died for their friends.

That makes me think of F3 and the friends I have made here, but also of John 15:13 where Jesus says:

“Greater love has no on than this; to lay down one’s life for his friends”

Jesus died on the cross for His friends, which means because He died for our sins He knows all of us intimately.  Which means we are all His friends.

MOLESKIN:
If you didn’t get your reps in do them.  Not for me but for the 2403.

PRAYER REQUESTS:
Ratchet’s in-laws who lost their home in the fire in CA.

Mayberry’s grandmother who is headed to hospice.  And his Dad and Aunt as they prep for that.

All our brothers who were missing in the gloom this morning.

Fabulous 40

THE SCENE: 50 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around the outhouse

Motivator

40 Merkins

40 Squats

40 BBS

THA-THANG:
Mosey back to the outhouse

40 Box jumps

40 Dips

Mosey to the Matterhorn

40 V-ups

40 CDDS

Mosey to the pav-a-lon

40 Pull ups

40 Floor wipers

Mosey back to the rock pile

40 curls

40 tri extensions

40 goblet squats

40 bent over row

MARY:
40 American hammers

40 mtn climbers

40 flutter kicks
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
As you can tell I turn 40 today which means I have had many years to do the things I wanted to do.  I haven’t got them all done, but I have been fortunate to do quite a few.  In the same sense my 90 year old grandmother is currently lying in a hospital and most likely going to hospice.  I do not think she got to do all the things she wanted to do.  I think she has led a good and happy life, but I think there was other things, other adventures, or other experiences that she wanted to do.  Let this be a reminder to all of you do not put off the things you want to do until later.  We are not guaranteed any definite time on this earth, so make the most of it.  Hug your wives and kids, but also get out there and live your life.

 

Also welcome Abscess Jr…. aka Sleepwalker.

Great day at the 1st F3 Knoxville Inner-City Kids Workout

God blessed us today with beautiful weather for F3 Knoxville  to come downtown and hold a kids workout for kids that need male leadership in their lives. 18 F3 HIMs came out to bond with 21 of their kid partners and crush the workout. We also had 8 F3 2.0s in attendance as well as an adult FNG or two that need to come out again!

During the BOM, We shared the importance of leaning on each other in tough times, keeping each other out of bad situations and trusting God to help us through those difficulties. At the end, Christmas came a little early as men brought a small gift for each of the kids. They were very happy and had a great time. Several were asking when F3 would come back again….This may be the start of a good relationship with these kids as we can plan other activities as well. Praise God for the opportunity to be with these awesome kids today. A special thanks to @Tinder (program director at WH) for getting the kids together and allowing us this opportunity to serve theses kids. He is a true HIM!

 

Truck Stop Trail

The Scene:
46 degrees…perfect weather for some work to be done

Warm up:
SSH
Rocketts
Little of this and thats
5 burpees

“The level of your commitment is measured by what it takes to stop you.”

Tha Thang:
Mosey along the 1+ mile trail (long way around) to the bleachers stopping at 10 different cones for:
5 Burpees
10 lunges
15 Merkins
20 Squats
9th cone plank til 6 catches
10th Cone 15 shoulder touch Merkins and 20 Ratchet Squats
At bleachers :
30 second fence Spider-Mans
10 pull ups
Bleacher box jumps x3 then bear crawl up hill to field

At the field,
50 yd Sprint, 2 Round the clock Merkins, 50 yd sprint, 20 BBS, ….repeat 3 Times

Mosey to the bottom field hill up from the  baseball field trail.
7s with Dry Docks at bottom and SSHs at the top.

Mosey to bottom of trail:
DORA:
100 Merkins
200 BBS
300 squats
Partner runs up the trail hill to park bench (60 yds) alternating Bernie Sanders each trip up.

Mosey to AO
No time for Mary

Count off and name-o-rama

BOM:
“The level of your commitment is measured by what it takes to stop you.”

What stops you? Fear? hardship? Pain?

With exercise, we can sometimes find strength from within ourselves.
With life we can push ourselves only so far without the help of God. Lean on his mighty shoulder. Trust him that he has you covered.

“We can rejoice, too, when we run into problems and trials, for we know that they help us develop endurance. And endurance develops strength of character, and character strengthens our confident hope of salvation.”
‭‭Romans‬ ‭5:3-4‬ ‭

Moleskin: Great job by everyone this morning. we stuck together pretty tight on the trail and wasn’t much of a need to wait for the 6 to catch up.

Announcements and Prayer requests:
Inner city kids workout tomorrow
La-z-boy traveling
Kids to find a mentor at the workout tomorrow

 

Bomb Shelter meets the Kraken

One comment

THE SCENE: low 40’s…warm enough for shorts, but still cool & clear

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH IC x 20
  • Tempo Squat IC x 10
  • 4ct Merkins IC x 10
  • LBAC forward/backward x 10
  • this/that stretch

THA-THANG:

Unleash the Kraken!  8 cones in a circle…exercises written at each cone.  Run a lap around the circle before advancing to the next cone.  This Kraken was On The Rocks so CMUs go wherever you go.  Exercises as follows:

Lap 1

  • Overhead Press x 50
  • Tricep Press x 50
  • Nose Wipers x 25
  • CMU Lunge 25 out & back
  • Goblet Squat x 50
  • Curls x 50
  • Diamond Burpee x 25
  • Bear Crawl around the circle

Lap 2

  • Mountain Climber x 50
  • Double Burpee x 25
  • Thrust Merkins x 25
  • Sumo Squat Press x 50
  • Hand Release Burpee x 25
  • Mr. Spectacular x 25
  • Ranger Merkin x 25
  • Squat Jump x 50

MARY:

  • Boat/canoe
  • Captain Thors

COUNT-OFF & NAME-O-RAMA
12 PAX including an FNG:  Flash, Snorkel, Drifter, Fins, Butterfingers, Raincheck, Hammy, Napster (fng), Mr. Rogers, Moses, Iceman, Bartman

CIRCLE OF TRUST/BOM:

Apostasy:  The abandonment or renunciation of a religious or political belief.   I’ve been thinking about this term since hearing a sermon about it recently and have been using this to challenge the root of my decision making.  I’m not an Apostate, however when I know what Christ would have me do and I deliberately choose to do something differently I feel like there is an Apostic nature to my decision.  As a man who claims Christ as my savior I need to be keenly aware of this…often my areas of greatest disobedience are in my decision making.   My challenge to the PAX this morning was to be aware of the seed of Apostasy and prevent it from showing up in the decisions we make.

MOLESKIN:
Great first trip to the Bomb Shelter for me.   Next time I’ll use the parking lot entrance rather than the sidewalk to drive in.

ANNOUNCEMENTS:
Inner City 2.0 workout coming up December 3rd.  The workout will be held at The Wesley House (1719 Reynolds Street) at 2:00.  Tank has more information if you want to reach out to him.