F3 Knoxville

Tag: Butters

Classics

THE SCENE: Warm & muggy

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 10
  • Tempo Merkins x 10
  • Tempo Squats x 10
  • This/that stretches
  • Cherry Pickers x 5
  • A few burpees sprinkled in….

THA-THANG:

  • 7’s on the hill – Squat Jumps at top, Lunges at bottom
  • Mini seabiscuit around the long island.  10 burpees, 10 merkins, 10 dips at designated intervals.
    • Had to call an audible on this…I’ve been out of the gloom for a few months and I was smoked….if you can’t do it, don’t Q it!!
  • Moseyed back to the pee rocks for some DORA:  100 OH Press, 100 Curls, 100 Goblet Squats.   Partner runs to gate & does 5 merkins.   Maintained social distance and no rock sharing.

MARY:

Dealers choice:

  • Hello Dolly x 20 – QIC
  • Side Crunches – Waxjob
  • Big Boys – Frosty
  • Freddie Mercury – Butters

COUNT-OFF & NAME-O-RAMA
17 strong:  Homebody, Driftwood, SkiDog, Mayberry, Yo-yo, Excitebike, Tweet-E, Junk, Waxjob, Frosty, Butters, Biscuits, Wagon Wheel, Snitch, La-Z-Boy, Turtle, Bartman
CIRCLE OF TRUST/BOM:
Talked about a recent 10 year study that showed men who can crank out 40+ merkins in a single setting are 95% less likely to develop heart disease.   Do your merkins!!

MOLESKIN:

I’ve been out for a while with a busy work and family schedule.   Great to be back in the gloom with you men on a regular basis….even better to be able to lead today.

ANNOUNCEMENTS:

Dora’s for D-Day

THE SCENE:  70 and a little humid

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
20 – 4 cnt OH Claps

10 – cherry pickers

20 – 4 cnt Imperial Walkers

Indian Run to Watt Rd via the long way around the softball fields

THA-THANG:
Partner Dora’s all morning.  Since the USA landed at 2 beaches on D-Day, we’ll be doing this in 2 locations.

At Outhouse – Utah Beach

Partner A does the exercise prescribed while partner B bernies up the hill to the Parking sign and runs back to switch with Partner A, repeat until all reps of the exercises are completed

  • 100 – easy ups
  • 200 – BBS
  • 100 – lunges (each leg)
  • 200 – CDD
  • 100 – Merkins

At Watt Rd Field – Omaha Beach

Partner A does the exercise while partner B bernies to mid field and runs back and switches with Partner A, repeat until all reps of the exercises are completed.

  • bear crawl 200 yards (down the field & back)
  • 100 – 4 count Mtn Climbers
  • 100 – man makers
  • 100 – Decline merkins
  • 200 – squats

MARY:
Waxjob lead some Mary
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“Our sons, pride of our nation, this day have set upon a mighty endeavor, a struggle to preserve our Republic, our religion, and our civilization, and to set free a suffering humanity”

“With Thy blessing, we shall prevail over the unholy forces of our enemy. Help us to conquer the apostles of greed and racial arrogances. Lead us to the saving of our country, and with our sister nations into a world unity that will spell a sure peace — a peace invulnerable to the schemings of unworthy men. And a peace that will let all of men live in freedom, reaping the just rewards of their honest toil.”

“The road will be long and hard. For the enemy is strong. He may hurl back our forces. Success may not come with rushing speed, but we shall return again and again; and we know that by Thy grace, and by the righteousness of our cause, our sons will triumph. They will be sore tried, by night and by day, without rest — until the victory is won. The darkness will be rent by noise and flame. Men’s souls will be shaken with the violences of war. For these men are lately drawn from the ways of peace. They fight not for the lust of conquest. They fight to end conquest. They fight to liberate. They fight to let justice arise, and tolerance and goodwill among all Thy people. They yearn but for the end of battle, for their return to the haven of home. Some will never return. Embrace these, Father, and receive them, Thy heroic servants, into Thy kingdom.”
― Franklin D. Roosevelt

MOLESKIN:
Did a lot of Bernie today since our whole country seems to be backwards right now
ANNOUNCEMENTS:
Dog pound CSAUP July 18

Memorial Day @ Truck Stop

THE SCENE: 60’s, steamy

3 WELCOME & DISCLAIMER:

Own volition, watch the snot rockets, stay apart
WARM-O-RAMA:
20 SSH

20 imperial walkers

20 Rocketts

20 Merkins

10 Manmakers

20 mountain climbers

1 Lap around island
THA-THANG:
MRSA Field

5 Rounds of the following

  • 20 dips
  • 20 Incline Merkins
  • 20 Step ups (10/leg)
  • 20 Crunches
  • 1 lap around the field

To the outhouse

3 Rounds of the following

  • 10 Burpees
  • 20 curls (using the easy up bar)
  • Run to playground
  • 20 Squats

Back to AO – Mini Sea Bisuit for Time

  • 10 Burpees
  • 20 Merkins
  • 30 Squats
  • Run a lap around the field

Do the exercises, run 2 laps, exercises run 3 laps, all the way to 4 laps then start back down with the laps.  Do the exercises the same each time

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Memorial Day is upon us.  This is the day we pause to remember all the veterans who have died serving our country.  Make sure to explain the significance of this day to your family and 2.0’s.  National moment of silence at 15:00 on Monday.

Franklin D. Roosevelt

“Those who have long enjoyed such privileges as we enjoy forget in time that men have died to win them.”

James A. Garfield

“For love of country they accepted death, and thus resolved all doubts, and made immortal their patriotism and their virtue.”

George S. Patton

“It is foolish and wrong to mourn the men who died. Rather we should thank God such men lived.”

“Our flag does not fly because the wind moves it. It flies with the last breath of each soldier who died protecting it.”
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

A Numbers Game – Truck Stop Edition

THE SCENE: Suspiciously chilly……character-building chilly.

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Steam and I’ll be your QIC this morning – thanks for having me.
  • Couple of things before we begin:
    • Not a professional
    • You’re here on your own volition
    • If you need to modify anything we do this morning – feel free to do it – but push yourselves and the men around you – we have some work to do.
  • No FNGs
  • Reminder of social distancing guidlines – 10 PAX present so that’s good


WARM-O-RAMA:

  • SSH: 11×4 IC
  • Rockette: 11×4 IC
  • Imperial Walker: 11×4 IC
  • Squat: 11×4 IC
  • Merkin: 11×4 IC
  • Baby Arm Circles: 10×4 forward IC // 10×4 backwards IC

THA-THANG:

[ The Truck Stop 500 ] 

  • Around the median of the AO parking lot
  • POC (Points of Contact)s:
    • Both ends of the median
    • Middle light in between the 2 ends
  • Each POC = 2 exercises – 25 reps each
  • Ends: SSHs & Squats
  • Middle: 4 count Merkins (Army) & Bobby Hurley’s
    • ^^^These sucked ^^^ – character was built and arms and shoulder were destroyed
  • 2 laps = Truck Stop 500

(Mosey up towards the fields)

(Every light = 5 squats —> 3 lights of this)

(Q gave PAX the choice of executing the Tunnel of Love across the soccer field or doing 11s – you’ll never guess which one was the unanimous decision…..)

[ 11s ]

  • Burpees & Squats
    • 1 burpee & 10 squats to start

(Continue Mosey towrds the playground by Watt Road)

  • Every light = 1 good merkin (good form)
    • 3x

[ Nickel – Dime – Quarter ]

  • 3 POCs within the parking lot off of Watt Road
    • 1st POC = nickel (5 reps)
      • 8 Count Body-Builders/Man-Makers
    • 2nd POC = dime (10 reps)
      • Hand Release Merkins
    • 3rd POC = quarter (25 reps)
      • Squat Jumps
  • Rinse and Repeat once

(Continue mosey around baseball field)

  • 1st light = 5 SSHs
    • 2nd light: 25 SSHs
      • 3rd light: 125 SSHs
        • 125 SSHs broken up into increments of 25 – with 5 incline merkins in between

(American Indian Run back to AO parking lot)

(10 minutes to go)

  • 1st 5 minutes:
    • Mirroring the Truck Stop 500 – at each end of the median in the AO parking lot = 25 squats
    • Slow mosey around to the other end
    • Hit 100 total squats or until 5 minutes is up
  • Last 5 minutes: Mary below

MARY:

[ Core 4 Finisher ]

  • Flutter Kicks: 25×4 IC
    • 5 seconds of rest in between
  • American Hammers: 25×4 IC
    • 5 seconds of rest in between)
  • Hello Dolly’s: 25×4 IC
    • 5 seconds of rest in between
  • LBCs: 25×4 IC

fin.

COUNT-OFF & NAME-O-RAMA

10 PAX – No FNGs

CIRCLE OF TRUST/BOM:

The story of Jacob, Rachel, and Leah —> What happens when your will is Rachel but God’s will is Leah?

MOLESKIN:

The story about Jacob, Rachel and Leah (Genesis 29:15-25)

I’ve been listening and following some sermon series’s by a guy named Jerry Flowers in TX. I’ve really enjoyed his sermons and how they’ve challenged me to think and reconnect during this time. This one in question for the BOM today comes from his “Try Me” series, the first one actually – talking about the story of Jacob desiring and working 7 years for Rachel, but actually receiving Leah instead. Jerry had such an interesting and powerful take on this, that it was too good not to share, so let’s break it down. Here are some of my initial notes:

  • Jacob wanted Rachel so bad. So bad he worked 7 years for this woman. 7 years of hard labor for this woman. 84 months. I’m pretty sure I’ve never worked for a woman (or anything consistently) for straight-up 7 years> Married men – maybe/probably.
  • Jacob loved Rachel – but his desire to pursue Rachel was distracting him for what God actually needed him to focus on – Leah.
    • Jacob did not want Leah – he wanted Rachel. But he was given Leah. Unpack that mentally for a moment in real life.
    • BUT….when he was given Leah – he still chose to pursue Rachel – at the cost of 7 years of his life.

Now this part really gets me – I’ve never made this connection before and dang y’all….hold on.

  • Leah has a son named Judah with Jacob.
  • PAUSE – go to Matthew 1 to read the lineage of Jesus.
    • Matthew 1:1-2 —> ” The book of the genealogy of Jesus Christ, the son of David, the son of Abraham. Abraham was the father of Isaac, and Isaac the father of Jacob, and Jacob the father of Judah and his brothers, “
    • Fast forward through the lineage to verse 16 —> “and Jacob the father of Joseph the husband of Mary, of whom Jesus was born, who is called Christ.”

 

  • Without Judah being born by Leah, with Jacob, the lineage of JC isn’t complete. ………….

 

  • So check this —> Judah was the son of Leah –> the woman that Jacob never wanted —> but what he didn’t want, the Father needed —> it was so critical for Jacob to get Leah, because it brought in the Messiah
    • What Jacob didn’t want – the Father needed. Jacob Didn’t want Leah, but God needed Leah for Jacob’s life for a MUCH bigger purpose/story, then just working 7 years for a woman.

 

  • God’s will for Jacob’s life was always Leah – even as Jacob was chasing tirelessly, working extremely hard, and pursuing Rachel. The entire time. Even in those 7 years.

So the question has to be asked men – when we want Rachel for our life, but are given Leah, what do we do?

  • We might have worked for “Rachel” SO HARD – pursued and chased after it for so long – but what if God’s will in our life is actually Leah?
  • And a lot of times I think it’s easy for us (me for dang sure) to come to the Father saying “I wanted this” or “This is what I thought you had for me and wanted for me” or “Do you not see how much I have been working towards this?” – BUT if God’s will for our life doesn’t lie with whatever our “Rachel” is, it will die. Because sometimes when we’re focused on the wrong thing, God will allow certain things to die so we can focus on what’s going to help us to live – His will for our life. When God doesn’t have your attention – He will disturb what does
    • I mean – take a look around – our world is interrupted/disturbed. What has your attention?
    • For such a time as this – I think we are literally in the middle of this – an invitation to refocus our intention on what matters. The Lord is orchestrating this for a reason – and I think it has something to do with the invitation to refocus on me and come to me and find rest. Lay down your Rachel and let me bless your life with my will – “Leah” – whatever that may be.
    • Because what you may not want (this COVID situation, work situations, fill in the blank) – the Father may need to produce Judah out of your life and story for a much larger purpose.

So what is your Rachel, your Leah, your Judah? Maybe it’s still being fleshed out, maybe you’re in the middle of this wrestle like I am. I didn’t stumble on this sermon/message on accident I can tell you that. This hit home in a way I didn’t know home could get hit. 1000%. I’ve included the sermon link below, if you care to watch it – I hope it challenges and moves you as much as it did me.

Sermon link tied to the BOM —> https://www.youtube.com/watch?v=5O0f1FWO_hI

ANNOUNCEMENTS:

 

  • 2020 F3 Dad’s Camp: get in touch with Gibbler for more info. Great time for the kids!

 

  • 2020 Murph Challenge: Monday, May 25th –> Dog Pound AO – get in touch with Mayberry for any questions. “If not me, than who?”

 

  • F3 Hike: Saturday, May 16th – get in touch with Abscess or Steam for more info. There’s a cal event in the main F3 GroupMe – look for an event in Slack soon.

 

  • F3 Morristown Pre-Launch Q101/GrowSchool: Saturday, May 23rd – Frank Lorino Park, Morristown, TN – 7am. Clown cars and HIM highly encouraged to go if able

 

  • F3 Morristown Launch: Saturday, June 6th – Frank Lorino Park, Morristown, TN – 7am. Clown cars highly HIGHLY encouraged to show out for the initial launch Q for this new region we’re helping plant

7’s at the icearium acclivity

THE SCENE: Cold, clear, beautiful
F3 WELCOME & DISCLAIMER – completed and added inexperienced
WARM-O-RAMA:
15 SSH

10 Baby Arm circle forward and backward

Lap around parking stalls

10 cherry pickers

10 windmills
THA-THANG:
Mosey to top of top of South Watt Rd – icearium hill stopping along the way to do

20 BBS, 10 side crunch left and right

  • stop and exercise at MBLP field #2
  • stop and exercise at MBLP filed 3
  • stop and exercise at baseball field along Watt Rd.
  • stop and exercise at liqour store parking lot
  • stop and execise at top of S. Watt Rod. acclivity

7’s from top of acclivity to retaining wall at base Burpee’s at top and imperial Walker at base (had to modify on 4th 5th and 6th run by decreasing distance to path and then light pole and then sign post – killer hill)

Mosey to MBLP field #3

Using the penalty box do merkins at each corner and traverse using different method between corners …

  • corner 1 – 20 Diamond merkins  – side shuffle to corner 2
  • corner 2 – 20 ranger merkins – lunge to corner 3
  • corner 3 – 20 wide merkin – broad jump to corner 4
  • corner 4 – 20 peter parkers – tunnel of love to corner 1 (lots of mumble chatter…)

Mosey back to AO

MARY:
Judge Judy led a flutter kick to 50 for about 90 seconds
COUNT-OFF & NAME-O-RAMA
Judge Judy, Cornhole, Frosty, Biscut, Bartman, Mayberry, Swirlie, I-beam, Mustard, La-Z-Boy, Butters, Driftwood

CIRCLE OF TRUST/BOM:

Nothing special other then you group of HIM, your contagious and prove everyworkout that we can go beyond our own limits – many thanks for always pushing one another

MOLESKIN:

That was much harder in the field then on google earth and paper – way to go men, you crushed it like no one else could have!

ANNOUNCEMENTS:
Pull-up bars Saturday at the Dog pound