F3 Knoxville

Tag: Display

Smurfjack Smackdown aka I Blued Myself

THE SCENE: 37 and clear.

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

SSH x20 IC
Smurfjacks x10 IC
Tempo Squats x10 IC
Smurfjacks x10 IC
LBAC x10 forward/backward IC
Smurfjacks x10 IC
Smurfjacks x10 IC
Cherry Pickers x5 IC

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THA-THANG:

PAIR UP –
High spectrum w/ low spectrum
Middle spectrum together
To the Coupon pile – get a big rock
To the Thunderdome
5 circles – 250 reps (combined) of each while the partner runs the outside.
Rock Merkins
Weighted squats
Curl-press-tri
Stocky balboa
Bent Over Rows
Break: 10 Smurf jacks together, then the other.
Audibled the Merkins and CPT to 200.
deposited the coupons back in the rock pile in time to recover

COUNT-OFF & NAME-O-RAMA
!
CIRCLE OF TRUST/BOM:

I Blew It…in fact, I keep doing it.
Some of y’all have heard this term before, but I want to introduce you to the idea of a marriage building opportunity. Many of these come about by one of us first being an idiot, then needing to come to his senses and reconcile. Sometimes these come about because our wives are afraid of something, or we have not explained something well. Sometimes these arise because our extended families are challenging. There are many reasons for disagreements, arguments, hurt feelings, etc. Paul has an interesting take on this.
“Wives, submit to your own husbands, as to the Lord. For the husband is the head of the wife even as Christ is the head of the church, his body, and is himself its Savior. Now as the church submits to Christ, so also wives should submit in everything to their husbands. Husbands, love your wives, as Christ loved the church and gave himself up for her, that he might sanctify her, having cleansed her by the washing of water with the word, so that he might present the church to himself in splendor, without spot or wrinkle or any such thing, that she might be holy and without blemish. In the same way husbands should love their wives as their own bodies. He who loves his wife loves himself. For no one ever hated his own flesh, but nourishes and cherishes it, just as Christ does the church,”
‭‭Ephesians‬ ‭5‬:‭22‬-‭29‬ ‭ESV‬‬
https://bible.com/bible/59/eph.5.23-29.ESV
For most of the last 2000 years preachers (and husbands) have focused on the first part. The whole idea of submission. If you haven’t learned it yet, you need to know that submission is not about inferiority, it is about trust and love and respect. Submission is service.
We should focus so much more on the second exhortation. LOVE your wives as Christ did. He didn’t Lord himself over the church, he didn’t manipulate the church or lie to the church to get his way. He didn’t neglect the church, or pressure the church, or ignore the church’s wishes. He does not make fun of the church, or expose its flaws in front of people. He GAVE HIMSELF UP FOR HER. That is what we are called to. Perhaps, just perhaps, we’ll stop blowing it so bad when we stop trying so hard to get what we want and instead give ourselves up to love our wives. You’re still going to blow it, but you’ll probably see why faster…and know when to being home flowers!

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MOLESKIN:
It felt colder then the thermostat said, but the PAX worked hard and got a good burn on.
ANNOUNCEMENTS:
Prayers for Google’s mom who had stents placed last night and for Earmuffs and his M as they finish their first Childrens book.

Q Source Groups and Poopatorium

Temp: cold, 27 degrees

9PAX

Warmup:
10 SSH
1 HR Burpee OYO
5 Cherry Pickers
2 HR Burpees OYO
10 Tempo Squats
3 HR Burpees OYO

Mosey to Poopatorium
3 Rounds
10 Derkins
10 Box Jumps
10 Dips

Mosey to Lakeside Driveway
5 Burpees OYO

Mosey to Matterhorn
10 Rounds
5 Merkins
10 BBS
15 Squats
Run to Backbone – 3 pull-ups

Mosey to Lakeside Driveway
5 Burpees OYO

Mosey back to AO
Mary
Ab Cycle
15 Hello Dolly
15 Flutter Kicks
15 Reverse Crunches

 

This week’s Q-source study is about Groups. F3 is a workout group. It is explained that there are three distinct groups, Organizations, Communities and Teams. This morning we gather as a Team which is the basic form of the group. A Team’s main purpose is to do something. Considering F3’s mission, this team is meant to invigorate male community leadership. We cannot lead our communities without first learning to lead each other. The best way to do this is by leading a Q.

This is often easier said than done. For some, leading a Q is simple, for others it’s daunting. Still more, it’s another commitment in a long line of commitments.

I challenge each of you today to sign up for a Q slot. I’ll be the first to offer help writing a workout, co-leading the workout or preparing the BOM.

Don’t let the opportunity pass by to step up and step in. We all need you.

Share Your Burden

THE SCENE: 51 with a surprise shower during warm-o-rama.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x20
LBAC IC x10 forward, x10 backward
Tempo Squat IC x10

Cherry Pickers x5, K-town cadence

THA-THANG:

To the coupon pile
Everyone pick a handheld pair you can do a lot of reps with.
Q grabs the biggest rock in the stack and “shares” it with the nearest guy.
The PAX sets out around the grounds
  1.  small rocks = perfect Curl-Press-Tri
  2.  BIG rock = overhead hold
When the big rock carrier needs to trade, everyone does:
10 Squat Jumps
20 Lunges
30 SSH
40 Rocky Balboas
Next PAX takes “The Burden” and off around the grounds again.
Continue until time for Mary

MARY:
Ran out of time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

We just did an exercise called “Share the Burden.” How easy was the exercise overall? How easy did it feel to carry the big burden when everyone else was throwing up small rocks? What happened when you got tired? Some folks have a tendency to quit as soon as things get hard to avoid public failure. Did you give it up right away like those people? Those people don’t get up at 5am to work out in the cold!
No, your pride kicked in and you pushed as hard as you could. You tried to do more, some of us more than we should. You knew there was more work to do after, but you still pushed harder. If you knew you had more in the tank, and you were carrying the burden so the next man didn’t suffer, good for you.
But what about the rest of us? How much of your push was not wanting to be embarrassed? Not wanting to look weak? How many of us risked injury just to save face, or to not stand out?
Yesterday we lost a PAX. He was 36, a husband, father of two, a pastor in our community for 8+ years. He spent his ministry life actively reaching out to others to relieve them of some of their burden. We should all do the same.
But, I don’t need to tell most of you to help others, most of us are good at it. We often consider ourselves ready to share someone else’s burden. We volunteer to jump in and help when someone else needs it. We feel good about helping out a brother, or a neighbor, or a family…especially when the need is dire.
But what do we do when WE are the ones struggling, the one failing? Do we jump out and announce it? Do we volunteer for help? Do we look to share our own burden? Or do we hide, struggle on, and fake it?
When I last checked, the F3 GoFundMe for Cardinal’s family was over $33K…in 12 hours, basically just from F3. That shows tangibly what the PAX around us are ready and able to do. So do NOT rob them of the opportunity to serve. When you allow others to share your burden, you invite them into sharing blessing as well!
Don’t struggle in silence, don’t just try not to look like a screw up. Do not push harder when you are flailing and dragging yourself, your family or your business down. Ask for help. Ask the SkyQ, ask your pastor, and ask an F3 Brother, or two or three or four. You can’t lock shields with yourself, so look around, share your burden with the dude walking next to you, and work harder TOGETHER! Share the burden AND the blessing.

MOLESKIN:
It was a pleasure to consider just how blessed we are to have each other. #ISI

ANNOUNCEMENTS:
Impromptu convergence, this Saturday, 1/14/23 in honor of Cardinal and support of Rampart.

Sharknado!

11 of Dogpounds Finest made the best decision they would make today and laced them up for classic Mothership workout. “Sharknado”!!

WARM-O-RAMA:
Mosey to the upper parking lot with Stoli skips, side steps. Once at the parking lot did 10 x Imperial Squat Walkers, 10 Windmills, 10- Little baby arm circles.
THA-THANG:

Sharknado

Complete a set of exercises and run a lap approx 200 meters around planters in upper parking lot

Repeato until time is called

15 Burpees

20 Diamond Merkins

20 WWII situps

20 Merkins

20 Carolina Dry Docks

MARY:
Mosey and Jail break back to Flag. Circle up. 2 x Flutter kick as time expired.

CIRCLE OF TRUST/BOM:
“worry weighs a person down; an encouraging word cheers a person up.” Proverbs 12:25

MOLESKIN:
Pray for Ribbes wife, Mr Earl, and Ethel.

ANNOUNCEMENTS:
Swan Cabin coming up next month. Spet 16 and 17. Reach out to Waxjob if your interested in going.