F3 Knoxville

7elevens

THE SCENE: Cold, clear morning with frost abound

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Cherry pickers, SSH and morning call

THA-THANG:

  • Part 1: 7 Overhead CMU Presses, 7 CMU Thrusters, 7 Blockees, 11 Yard Murder Bunny, 11 We’re Not Worthies, 11 Yard Reverse Murder Bunny
  • Part 2: Roll a workout dice and perform rolled exercise

MARY: Upper and Lower Body Stretches

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN: Inspired by Inky Johnson

  • How do we face adversity?
  • What is your motivation?
  • Commitment is staying true to what you said you will do even when the mood that you said it in has left
  • One bad chapter does not define the book
  • Turn “you will never do X because of Y” into “I will use Y everyday of my life to make a difference

ANNOUNCEMENTS:

  • Miles for Maryville 10/22 – Contact Butterfingers to work tent
  • Brolympics 11/5
  • Painting work day at Cerebral Palsy Center in November

Blue Dice Celebration

THE SCENE: A cold fall day!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickerr-8, Side Staddle Hops 20, Alabama But-kickers-10, Windmills forwards and backwards, mosie around the Outhouse.
THA-THANG:

We rolled dice.  If a 1= 25 smurf jacks, 2= Run around the outhouse, 3=run to soccer fields and 20 big boys, 4=the flag for 20 mountain climbers, 5= the flag for 20 flutter kicks, 6= 25 steps on the benches beside in the playground.

MARY:
Roulette for 6 minutes, plenty of Merkins!
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We are called to be in the world but not of the world.
MOLESKIN:

ANNOUNCEMENTS:
Rep Sleepy posted the announcements.

Joker Stops The Music

THE SCENE: Crisp Fall morning. No rain.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSHs.
Shoulder Taps
Cherry Pickers
Tie Fighters

THA-THANG:
Mosey to playground. PAX drew cards from two decks and did the exercises based on the suit.

  • Diamonds = Merkins
  • Hearts = Air Squats
  • Spades = BBSU
  • Clubs = Triceps dips

# of reps:
Number cards = add 10 to #
Face cards = 25 reps

JOKER STOPS THE MUSIC
Whenever a Joker card came up, everyone ran down to pull up bars, did 5 burpees, and ran back, picking up where they had left off.

MARY:
Flutter kicks
Little Bit of This and That (because our shoulders needed it).

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Work is a part of God’s wise design for the universe. In the Garden of Eden, God gave Adam and Eve jobs (Genesis 1:28). In their work to keep the garden and subdue the earth, they were perfectly fulfilled. It wasn’t until our first parents rejected God’s wisdom that work became a source of toil and discomfort, with displeasure and laziness entering the picture (Genesis 3:17). 

Laziness is foolishness incarnated. It is the ultimate rejection of God’s wisdom for the world because we are designed to work for God’s glory. Some of the most sarcastic and biting remarks in the book of Proverbs are reserved for those who are able to work but unwilling to do so. 

“As a door turns on its hinges, so a sluggard turns on his bed” (Proverbs 26:14). 

“The sluggard buries his hand in the dish; he is too lazy to bring it back to his mouth” (Proverbs 19:24; 26:15). 

“As vinegar to the teeth and smoke to the eyes, so are sluggards to those who send them” (Proverbs 10:26). 

Lazy people are not only comical in their commitment to doing nothing, they’re an irritant to those forced to be near them. Some are so committed to laziness they’ll invent ridiculous reasons to avoid working.

“The sluggard says, ‘There is a lion outside! I shall be killed in the public square!’” (Proverbs 22:13). 

The wisdom of the book of Proverbs is that hard work is not only the way the world works but that it pays off. Proverbs 14:4 says “Where there are no oxen, the manger is empty, but from the strength of an ox come abundant harvests.” Owning oxen comes with a lot of dirty work in the stable. But without that effort, you’ll never see a harvest. Only those with “diligent hands will rule …” (Prov. 12:24). The apostle Paul says simply, “The one who is unwilling to work shall not eat” (2 Thessalonians 3:10). 

Where is the Gospel?

God made us to work. When God placed Adam and Eve in the garden, only some of the earth was cultivated. They were told to exercise dominion, fill the earth, and subdue it. Adam and Eve’s work in agriculture, city-building, irrigation, and culture would be the way God’s image, his name, and his glory spread throughout the earth (Genesis 1:27). In Eden, all work was sacred. Milking the cows mattered. And in Jesus, that happens again.

Through Jesus’ death and resurrection, he makes us a “kingdom of priests” once again. We are part of a kingdom of sacred workers whose every effort matters; where every keystroke and line of code advances God’s glory. The promise of laziness is that if we don’t try, we won’t be disappointed. But because Jesus rose from the dead we can know that none of our efforts will be frustrated because all efforts are eternal.

.
MOLESKIN:

ANNOUNCEMENTS:

Big Circle of Death

THE SCENE: It was wonderful!  Not too hot, not too cold (once you started working).  Great balance.
F3 WELCOME & DISCLAIMER
Yeah, it happened but not so great. The important stuff got done. Not a professional, no one pays any money, if you are injured then keep it to yourself and modify – the important stuff.
WARM-O-RAMA:

SSH IC x20, LBAC IC x12, Cherry Pickers IC x5, mosey around the stations to understand Tha-Thang.
THA-THANG:
5 rounds, decreasing reps each round, all 3 exercises to be completed at each station before moving to next station.

  • Station 1 = Carolina Dry Docks, Shoulder Taps (2 count), V-Ups
    • Round 1 = 25
    • Round 2 = 20
    • Round 3 = 15
    • Round 4 = 10
    • Round 5 = 5
  • Station 2 = Curls, Overhead Press, Tricep Extensions (Skull Crushers)
    • Round 1 = 20
    • Round 2 = 16
    • Round 3 = 12
    • Round 4 = 8
    • Round 5 = 4
  • Station 3 = Pullups, Merkins, Big Boy Situps
    • Round 1 = 15
    • Round 2 = 12
    • Round 3 = 9
    • Round 4 = 6
    • Round 5 = 3
  • Station 4 = Box Jumps, Derkins, Dips
    • Round 1 = 10
    • Round 2 = 8
    • Round 3 = 6
    • Round 4 = 4
    • Round 5 = 2
  • Station 5 = Burpees, Squat Jumps, Lunges (2 count)
    • Round 1 = 5
    • Round 2 = 4
    • Round 3 = 3
    • Round 4 = 2
    • Round 5 = 1

MARY:
Other Circle of Death = PAX on 6, head facing into circle with legs at 90 degrees, each PAX goes around the circle and pulls the legs down of the other PAX (great for the abs).  Straight down in Cherry Picker mode for time.
COUNT-OFF & NAME-O-RAMA
8 HIMs = Nuke (DR from F3 Hampton Roads), Rep Sleepy, Doctor, Dodger, Halfday, Cow Patty, Pennies, Grouch
CIRCLE OF TRUST/BOM:
Time is precious.  We have a limited amount in this life before we get to be with our Heavenly Father.  Use it wisely and do not take the time with YHWH, family, friends, and yourself lightly.  Cherish every minute.  Spending time with strong male friends is just as important as spending time with your family.  It is okay to take time for yourself to recharge.  Even Yeshua went away to spend time with his Father and to be by himself.
MOLESKIN:
Thank you to Blindside for the beatdown.  It was a good one!
ANNOUNCEMENTS:

  • Miles for Maryville 10/22.  Ask Rep Sleepy about signing up.
  • Brolympics coming up on 11/5.  Check Slack for sign-up sheet.
  • 2nd F lunch at Maryville Market Corner on 11/26 @ 12:30.  Speedway guys give Smuggler an idea of a place to eat in Seymour so we can come your way too.
  • November work day at Cerebral Palsy Center in Knoxville.  Date TBD.

Share The Burden

THE SCENE: Cool Morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers – In Cadence

Lil’ bit of this, lil’ bit of that
THA-THANG:

Indian Run using 75 lb sandbag.

  • Man at the end carries the sand bag while running to the front of the line. Dropping the sand bag as he gets in line. Man at the end grabs the sandbag and repeat.

Wall Squat sandbag pass

  • Indian run ended at block building. Each man did a wall squat on the wall and passed the sandbag down and back for a total of 7 passes.

Sandbag Lunges

  • Staying in line, everyone lunges. Man in front carries the sandbag for 3 lunges then drops it. Man behind picks up and does the same thing until playground was reached.

Monkey Bar Abs, Over the Shoulder Throws, Swing Pushups

  • First man in line does a sandbag toss over the shoulder 3 times then does the monkey bars. At each bar bringing the knees to chest before moving on to the next. When the first guy drops the sandbag the next grabs it and start his throws.
  • While waiting their turn for the toss and monkey bars, everyone else is doing decline merkins with feet in a swing. At the top of each push up bringing knees to chest.

Did this all twice-ish

MARY:

Roulette
COUNT-OFF & NAME-O-RAMA
FNG – Duracell
CIRCLE OF TRUST/BOM:
We aren’t called to carry the burdens of life alone. Galatians 6:2 “Carry one another’s burdens; in this way you will fulfill the law of Christ.”

The sandbag in the workout represented the burdens we may carry. Started the workout letting the men know that it was all of our responsibilities to make sure that sandbag reached the finished line. This was not about being the first to complete the circuit. If we saw someone struggling, help them. That may even mean that we carry it for them.

In life we may have opportunity to come along those who are struggling. We should see that as an opportunity to show Christ’s love by bearing that burden with them or for them. We may also be the recipient of that at some point in out lives.

Look for opportunity!

MOLESKIN:

ANNOUNCEMENTS: