F3 Knoxville

Black Friday at The Equalizer

THE SCENE: Mid 30s and damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

25 ssh

1 burpee

10/10 LBAC

2 burpees

15 imperial walkers

3 burpees

10 rockettes

4 burpees

5 Abe Vagodas

5 burpees

THA-THANG:

Mosey to splash pad

EMOM

10 min:

10 box jumps, 10 squat thrusts

Mosey

EMOM

10 min:

10 merkins, 10 dips

Mosey

EMOM

10 min:

10 shoulder taps, 10 Freddy mercs

Fellowship mosey to the AO

CIRCLE OF TRUST/BOM:
Luke 17:11-19

4 Corners in a Straight Line

THE SCENE: Y’all it’s starting to be cold, like every day. 

F3 WELCOME & DISCLAIMER: Did this. No questions. 

WARM-O-RAMA: Blindside warm-up things 

THA-THANG:

Mosey to Flagpole for 20 jump-ups/steps // Mosey to Playground 10 pull-ups

Mosey to the upper parking lot for “straight-line” 4 corners. 4 stations of exercises, each cardboard has 3 exercises on it. Do the top exercise then move to the next station. Do all 4 stations 2x then mosey to dock for 20 CDD then to the Bathhouse for 10 pull-ups. Return to Stonehenge to lunge around waiting on the six. Repeat the whole process with the second exercise on the board. Then repeat for the third exercise.    

  • Round 1
    • 20 Merkins
    • 20 BBS
    • 20 Squats
    • 20 4 count Flutter Kicks
  • Round 2
    • 10 Burpees
    • 20 LBCs 
    • 20 Diamond Merkins
    • 20 4 count Freddie Mercury
  • Round 3
    • 20 Iron Mikes
    • 20 American Hammers 
    • 20 Smurf Jacks
    • 20 Hello Dolly

Fellowship Mosey™ back to AO

MARY:

Ring-of-Fire with 3 Merkins 

COUNT-OFF & NAME-O-RAMA

12 HIMs did the Beatdown; 1 Mall Walker 

CIRCLE OF TRUST/BOM:

“You’ve got to ask for faith every day. You have to read about those people who exercised faith. You have to read the Scriptures.” –Mother Mary Angelica. Mother Angelica was a Roman Catholic nun of the poor Clares of Perpetual Adoration. She founded the Eternal Word Television Network (EWTN) in Birmingham, Alabama in 1981. This quote from Mother Angelica hit me hard yesterday because I have to remember to choose faith daily. In F3, the Fitness is the easiest part for me in that I can get up and meet my brothers in the Gloom. Fellowship is the next easiest, but still difficult. I love the Fellowship that pre-rucks and beatdowns give, and most of you know that I love the fact that Slack offers continual communication with the PAX of F3Knoxville outside of the Gloom, but the 2nd F can still be difficult for me in that I sometimes forget to be that friend that many men need me to be. Not only to be present and reachable but also to be there to listen when needed. 

The 3rd F, Faith is the most difficult for me. I can’t meaningfully go on “auto-pilot” with my faith. I have to actively choose my faith. I have to actively read my devotions, say my prayers, and be present for God. 

ANNOUNCEMENTS:

Asylum AM/PM combining at 7 am on Thanksgiving for an hour beatdown

Christmas Party — Let Judge Judy know if you’re coming by Dec. 1st. Slack channel #annual-christmas-party. 

Brovember reminder.

You Are Already There

THE SCENE: You Are Already There
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Jog around the lot, 20 Side-Straddle Hops, 15 Shoulder Taps, 10 Rockettes, 5 Cherry Pickers, 5 Windmills, Michael Phelps, A Little of This and That
THA-THANG:
Men split up into teams of two.  We will go to parking lot across the street.  Each team gets two bricks.  Mosey with bricks to the Caribbean parking lot.

Team runs together around parking lot stopping at every two islands.  At each island each partner does five mini-man-makers with bricks.  While one partner does the five mini-man-makers the other partner does five shoulder taps (both shoulders = 1).

Next, we will do Doras with the bricks.  While one partner runs to the cone which is about 40 yards away, the other does the exercises with the bricks.  Then partners switch.  Each team does the following exercises:

  • 100 Overhead Presses
  • 100 Curls
  • 100 Rows
  • 100 Punches with each hand
  • 100 Wings Up
  • 100 Wings Out
  • 100 Winds Down

Mosey back to the shaded parking lot to drop off the bricks.

Mosey up Mini-Cardiac and then go on perimeter trail to the stop sign at road that lead to Admin Bldg. We will do 20 American Hammers in cadence.

Mosey to bottom of Mt. Everest.  We will do the following exercises before running to the top of the Space Needle, then back to the portion of the road in front of the Admin Bldg Parking Lot.

  • 20 Hello Dollies
  • 20 Flutter Kicks
  • 40 Little Baby Crunches

Mosey from Admin Parking Lot to Front Porch of Admin Bldg.  We will do 20 Calf Raises on steps then run counter-clockwise on loop that goes through Coliseum Area.  On the benches in that area we will do 20 Bench Lifts.  Then we will continue to run counter-clockwise around the loop and go back to porch.  Rinse and Repeat.

Mosey to AO

MARY:
Bernie and Skip Around the Parking Lot.  Ten Jump Squats.
COUNT-OFF & NAME-O-RAMA
17 Men with one FNG whom we dubbed, “Britches.”
CIRCLE OF TRUST/BOM:
You Are Already There

“Though we are incomplete, God loves us completely. Though we are imperfect, He loves us perfectly. Though we may feel lost and without compass, God’s love encompasses us completely. … He loves every one of us, even those who are flawed, rejected, awkward, sorrowful, or broken.”
― Dieter F. Uchtdorf

Love is patient and kind. Love is not jealous or boastful or proud or rude. It does not demand its own way. It is not irritable, and it keeps no record of being wronged. It does not rejoice about injustice but rejoices whenever the truth wins out. Love never gives up, never loses faith, is always hopeful, and endures through every circumstance. (1 Corinthians 13:4-7)

Life is a journey.  In that journey, men tend to live it like a quest.  The quest is the prize and we are always yearning for something more.  And, we tend to tie our self-concept into it.  That quest can be a good thing.  We tend to grow along the way.  But if that quest is not for God, we fall short.  We get that worldly thing but will always yearn for something more.  More money, a better job, a bigger home, a faster car.  Further, if we tie our self-concepts into that quest, we are deceived.  Are egos grow too big if we attain the worldly goal or we look at ourselves as failures if we don’t attain it.

Stop to think about life’s purpose.  What are we living for?  What is it that we are supposed to attain in this life.  Brothers, what if we are already there?  What if God loves us completely, just as we are.  What if we don’t have to win the prize, set the high mark, achieve some kind of standard to have God love us to the very depth of our being?  God loves us despite our flaws.  God keeps no record of being wronged by us.  God is patient, is kind, and never gives up in us, is always hopeful for us, enduring every one of our circumstances and human failures.

If we have that kind of love, we can be satisfied with what we have and who we are.  I don’t need the fast car, the mansion on the hill, to eat at the best restaurants.

Having that kind of love, knowing that whatever I do, that I am always favored by God and I am never seen as a failure in his eyes – that gives me the confidence to go out and take risks.  Knowing that should give us brothers the confidence to try, fail, and try again.  For we may fail, but we are not failures.  God is with us.  He loves us to the end.  We may never achieve our worldly quests.  We may fall short of getting that job we want, buying the house we hope for, earning the type of money to give our wives and children the things we long to give them.  But we have already attained our heavenly quest.  God is there with us already.  And if we trust in that, even if we die tomorrow, we have achieved our prize.

MOLESKIN:
Praise for Swimmies who has a daughter due to be born and house about to be closed on for the same day.  Prayers for those who are ill or shut in, including Steam’s mother who recently contracted Covid.  Fortunately, she is doing well.  Prayers for all those who are traveling at Thanksgiving.
ANNOUNCEMENTS:
Christmas Party at Judge Judy’s home on December 11.  Thanksgiving workout at Asylum will be at 7 am this Thursday.  Asylum and Asylum PM will combine for that workout.

The DogPound Becomes the Real ‘Man Park’

THE SCENE: Cool, but nice. INCREDIBLE moon set over the trees during the PreRuck. Probably the last not-super-cold day for a while. 

F3 WELCOME & DISCLAIMER Did this. Everyone welcomed and disclaimed. 

WARM-O-RAMA:

SSH IC x20 — 1 Burpee — Tie Fighters IC x10 each way — 2 Burpees — Cherry Pickers I(DogPound)C x4 — 3 Burpees 

THA-THANG:

Blindside’s Fellowship SeaBiscuit w/ CMU: 

4 Rounds; Subject 5 reps from each exercise each round; Add a lap to each round. Selected ab work OYO until the 6 arrives. Finish with 10 reps IC and start the next round together 

  • 10 Blockees
  • 15 OH Press 
  • 20 Curls
  • 25 Rows 
  • 30 Up & Over Merkins (each Merkin counts as “1”)

Ab Work: 

  • Round 1: Hello Dolly
  • Round 2: Flutter Kicks 
  • Round 3: Freddie Mercury
  • Round 4: Box Cutters 

Return to AO for a Ring of Fire of Merkins starting with 5. 

 

COUNT-OFF & NAME-O-RAMA

13 HIMs including 1 FNG. Welcome Salad Spinner! 

CIRCLE OF TRUST/BOM:

I am reading a book called Behold the Man which is a deep dive into the spirituality and faithfulness of Catholic men in today’s culture. The author references Pope St. John Paul II when he wrote that we are currently living in a “Culture of Death.” We are in spiritual warfare. Saying that Satan and evil don’t exist is foolish. The Evil One may not walk around as a red-horned devil, but he absolutely is present. Over the past few decades, men have become marginalized in society. Our culture puts such low expectations on men that it has left many men wondering how to navigate our world. 

In last weekend’s episode of Saturday Night Live, there was a fake commercial for “Man Park.” This was a park similar to a Dog Park where men can meet and make friends, alleviating their wives and girlfriends from being the only person their husbands and boyfriends talk to. While many aspects of the skit were funny if you really look at what the writers had the men and women saying, it was incredibly sad and should be a big eye-opener for our society. A 2019 Harper’s Bazaar article wrote about how men no longer know how to form emotional bonds with each other. The tagline from the skit said, “It’s not their fault masculinity makes intimacy so hard.” F3 is the real ‘Man Park,’ and I am thankful that we are able to grow physically, mentally, spiritual, and with meaningful male friendships. 

This was so sad for me because it shows just how real male loneliness is, I absolutely experienced it before starting in the Gloom. 

I think it is that our masculinity is just what CAN make emotional intimacy possible, both here in the Gloom as well as the spiritual heads of our households. We must continue to lead, throw off spiritual laziness & timidness and become a strong witness to the Truth of our Faith with passion and conviction. When enough of us do this in our society, the stereotype of the lazy, buffoon of a father in our culture/society will change. 

MOLESKIN:

Behold the Man 

Man Park SNL skit

Men’s Health Article on ‘Man Park’

F3 Twitter mentions of ‘Man Park’

ANNOUNCEMENTS:

Christmas Party. RSVP by December 1st. #annual-christmas-party channel on Slack 

Brovember: With the introduction of Weekly Winners, there is still time to compete! #brovember2021 on Slack! 

Meekness

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

0 Burpee’s

5 cherry pickers

marican night club 15

10 OHC

10 baby arm circles backwards

10 seal claps

10 baby arm circles forward
THA-THANG:
4 stations with three items on it. Partner up and start at station 1. Partner 1 does the first item on the list while partner 2 runs up to station 2 and back, then partner 1 goes there and back. Then does the 2nd item and so on… When done on the sheet run together to the second station and start those items. and keep going

  • station 1
    • mountain climbs
    • pickle pounders
    • monkey humpers
  • station 2
    • Burpees
    • lunges
    • Welsh Dragons
  • station 3
    • BBS
    • V-Up
    • Air Taps
  • Station 4
    • Captian Thor
    • Hand Release merkins
    • sholder taps

fellowship mosey to AO

 

James 3:13