F3 Knoxville

Tag: Doctor

Evelyn

THE SCENE: Upper 30s with clear skies

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Mosey to other end of parking lot where 40# sandbag was hidden; SSH x10 IC; Tempo Squat x10 IC; Indian Run to the road that goes up to the funeral home (now named Dead Man Hill)

THA-THANG:
PAX worked through exercises at the top of the hill individually while taking turns carrying the sandbag to the bottom of the hill for different exercises.

Top of hill exercises:

  • 30 Burpees
  • 140 Hand Release Merkins
  • 180 Jump Squats
  • 110 WW2 Sit-ups
  • 35 Iron Rockets

Bottom of hill exercises

  • 5 Sandbag Swings
  • 5 Sandbag CPRs
  • 5 Sandbag Thrusters
  • 5 Big Boys with Sandbag Press
  • 5 Sandbag Overhead Throws

Indian run back to the flag

MARY:
Overhead Claps x50 IC; Seal Claps x25 IC; Grady Corns x25 IC; LBCs for time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Yesterday was my youngest daughter’s fifth birthday and I wanted to do this workout today to honor her because she has been a fighter since she was in the womb. But first some backstory. My M has PCOS. This causes cysts to grow on her ovaries and we had been told she would never be able to get pregnant. We were faced with a choice of expensive fertility treatments or expensive adoption and we chose adoption which ended with us having our older daughter. We decided that one kid would just be what we had but God had other plans. We figured out in April of 2017 that my M was pregnant. We were nervous and excited at the same time. My M ended up having chronic hypertension and inter uterine growth restriction. This caused our daughter to not develop properly in the womb and not gain weight. In late August my M was put in the hospital in an attempt to keep the baby in the womb and then on bed rest at home. The doctor was sure that she would be born sometime in September. My M was hospitalized again in late September but our daughter was still fighting and her best chance was to stay in the womb. Finally on October 20th when we went in for an appointment the doctor made the call that she was coming, ready or not. So Evelyn Grace Barrett was born at 3:43am on October 21, 2017. She was in the womb just shy of 35 weeks (35 Iron Rockets.) She weighed 3 pounds 14 ounces (30 burpees and 140 Hand Release Merkins.) She was 17.75 inches long (180 Jump Squats.) She spent 11 days in the NICU (110 WW2s.) I could easily hold her with just one hand still when we came from the hospital. Now through God’s grace and her will to fight she is a healthy five year old that you would never know had such a rough start to life. Men, this morning lets all remember that no matter the circumstances we each are facing, we are called to lean on Christ and continue to fight. I love each one of you and am proud to be in this fight together with you.

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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

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.

Keep on trying.

THE SCENE: cool dry morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretch on your own.
THA-THANG:
IPC week 5 return of the Kraken.

Card fame where you do an exercise associated with the card you drew.

MARY:
Stretch on your own to work our sore legs from IPC.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
None of us are worthy of God’s mercy and grace. Let’s remember that when we look at others.
MOLESKIN:
Jonah chapter 3-4
ANNOUNCEMENTS:
Men’s event at SFBC tomorrow.