F3 Knoxville

Tag: Doppelganger

Sand For Breakfast

THE SCENE: The gloom is thick this time of year

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Stretching then Indian Run with 50lb sandbag from the AO to Newell Village

THA-THANG:
One PAX takes the sandbag and runs counter clockwise around the loop while all other PAX run clockwise. Whenever the PAX with the sandbag passes someone he gives them an exercise to do 20 reps of before they continue running. Leave sandbag at the starting point and next PAX that gets there picks it up, continue till time is called.

MARY:
Indian Run with sandbag back to the AO; Wheel of Pain, Wheel of Merkins up to 4, Boxcutters x10, LBCs for time

COUNT-OFF & NAME-O-RAMA
10 HIM got about 3 miles this morning

CIRCLE OF TRUST/BOM:

“And we urge you, brothers, admonish the idle, encourage the fainthearted, help the weak, be patient with them all. See that no one repays anyone evil for evil, but always seek to do good to one another and to everyone. Rejoice always, pray without ceasing, give thanks in all circumstances; for this is the will of God in Christ Jesus for you. Do not quench the Spirit. Do not despise prophecies, but test everything; hold fast what is good. Abstain from every form of evil.”

‭‭1 Thessalonians‬ ‭5:14-22‬

“Brothers, if anyone is caught in any transgression, you who are spiritual should restore him in a spirit of gentleness. Keep watch on yourself, lest you too be tempted. Bear one another’s burdens, and so fulfill the law of Christ. For if anyone thinks he is something, when he is nothing, he deceives himself.”

‭‭Galatians‬ ‭6:1-3‬

We need men that have free reign to do all these things that Paul mentions in our lives. When we try to live alone, we will fail and end up in the ditch because we have no guardrails to keep us on the path. This is the basic concept of what F3 calls the Shieldlock. It is a group of 3-4 men that have made the dedication to be held accountable by one another. They have made the promise to be 100% honest about their struggles. They have made the commitment to see each other regularly outside of the gloom. We each need this in our life, the question now is: Are you willing to have it? My cards are on the table, I am calling myself out. I know my need in this area, what about you?

MOLESKIN:
Pray for Burnout and Master’s Ms as they continue with pregnancy. Pray for Tool Time’s friend that is battling cancer and has Covid

ANNOUNCEMENTS:
8/6 – Workday at Cerebral Palsy Center

8/20 – 5k for Hope Resource Center and Men’s Dinner at Rep Sleepy’s church

Speedway Kraken in the Storm

THE SCENE:  “It was a dark and stormy (morning)!”  We were soaked to the bone but it kept us cool!

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Gathered at the flag.
SSH x20; Tie Fighters x10 each leg; Cherry Pickers x10.
All done IC.

THA-THANG:
Moseyed down the parking lot to other side of church in the pouring rain where the 8 stations of the KRAKEN were set up in a large circle around the parking lot.  Pax spread out at different stations and as they completed the exercise, they would run the whole circuit before going to the next station in a clockwise rotation.  Rinse and repeat.

Kraken stations were as follows:

  • 10 hand release Merkins
  • 20 mountain climbers (2 count)
  • 10 Iron rockets (2 count)
  • 20 leg lifts
  • 10 Carolina dry docks
  • 20 Imperial storm kickers (2 count)
  • 10 Burpees
  • 20 crunchy frogs

MARY:
Moseyed back to the flag.  We didn’t have a whole lot of time left so we just held squat for time.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Proverbs 11:10-11
“When the righteous prosper, the city rejoices; when the wicked perish, there are shouts of joy.  Through the blessing of the upright a city is exalted, but by the mouth of the wicked it is destroyed.”

We all have “cities” that God has placed us in charge of: our employees, our families, our circles of influence.  Through our actions and our words, we can build up and bless our “cities” or we can destroy them.  We can tear down people and destroy them with our words and inflict generational curses on our children, or we can be a blessing to them and build them up and help them to prosper.

Let’s choose to lead our “cities” well today and build them up through our words and actions, so that they will see Christ in us.

MOLESKIN:
Rep Sleepy’s mom – in hospital.
Pennies – traveling to Florida this coming weekend.

ANNOUNCEMENTS:

  • Bible study at Food City – Wednesday at 6am led by Doppelganger and Cow Patty.
  • Breakfast at Rep Sleepy’s after Saturday’s beatdown.  Sign up on Slack.
  • Work day at Cerebral Palsy Center – August 6 starting at 7am.
  • Run with HOPE on 8/20.  Shenanigans is putting together a team.  Sign up to support Hope Resource Center.

Crazy Tennis

THE SCENE:  It was very nice.  High 60s and cool.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, Windmills x10, Cherry Pickers x5
THA-THANG:
Doing this thang together!

Mosey to the bottom of the parking lot where cones are set up in a large rectangle.
First corner – Crunch Frog x15, Box Cutters x15, BBS x15, run to second corner
Second corner – Imperial Walkers x30, Flutter Kicks x30 (2-ct), American Hammers x30 (1-ct), run to third corner
Third corner – Freddy Mercury x40, LBCs x40, Plank Hold (together) 40 sec, run to fourth corner
Fourth corner – Imperial Walkers x30, Flutter Kicks x30 (2-ct), American Hammers x30 (1-ct), mosey around church back to field next to playground

4 corners of field next to parking lot
First corner – Burpees x15, Spiderman Merkins x15 (1-ct), Bernie to second corner
Second corner – Merkins x30, Mountain Climbers x30 (1-ct), Bernie to third corner
Third corner – Overhead Claps x40 (1-ct), Shoulder Taps x40 (1-ct), Bernie to fourth corner
Fourth corner – Carolina Drydocks x30, Plank Jacks x30 (1-ct)

MARY:
Circle of Pain, Superman hold for time
COUNT-OFF & NAME-O-RAMA
Outhouse, Master, Trousers, Shenanigans, Halfday, Doppelganger, Cow Patty, Burnout, Pennies, Hoosier, Grouch
CIRCLE OF TRUST/BOM:
Isaiah 41:13 – For I, the Lord your God, hold your right hand; it is I who say to you, “Fear not, I am the one who helps you.”

As I have been going through the book Voice of the Heart with some fellow followers of Christ, we are looking at what it means to allow your emotions to make you a better person.  Seeing those emotions for the good that can come out of them as they allow you to understand why you feel the way you feel.  I am constantly reminded, especially this week with looking at anger, that all emotions and feelings are good when viewed from a proper perspective.  Jesus had a righteous anger when he turned over the tables in the temple.  Anger is not a bad thing even though the world tells us that anger is bad and we should suppress it.  We should see it for what it is and understand what it means from a deeper perspective so we can properly communicate with our loved ones about what we are feeling.  As men in this world, we are too often taught that we need to suppress our emotions and just pull life up by the boot straps and keep going.  YHWH has much bigger plans for us and stifling our emotions only hurts us more.  Fear, anger, shame, loneliness, and so on are not problematic and they do not make us any less of a man.  Being part of F3 makes me realize that we do not have to go through life alone with no support.  We have earthly brothers and a Heavenly Father who have our back in the darkest of times.  We just need to be willing to reach out and ask for that help.  I am the guiltiest of all in not asking for help even as I speak these words.  My default is to do it myself and not bother anyone because they all have their own stuff to manage yet I may be one of the first people to offer help when someone needs it.  I challenge all of us to lower our guard a little and be willing to ask for help even as you are yelling inside that you don’t want to do it.

A Day of CMU Casualties

THE SCENE: Beautiful cool morning with the Smoky Mountains showing off in the background (once the sun came up)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Shoulder stretches, back and leg stretches, “Let The Bodies Hit the Floor” (planks, merkins, donkey kicks).
THA-THANG:
Modified Flora

Dora’s lazy, mean stepsister. All pax partner up, and grab a CMU.

100 Merkins – P1 does 10 with feet on CMU. P2 holds plank with feet on his CMU. Flapjack. 

Murder Bunny to cone, then CMU Bear Crawl Back. 

200 Little Baby Crunches – P1 does 20 LBC holding CMU high on chest. P2 holds legs 6″ off ground, and extends arms w/ coupon over chest. Flapjack.

Lunge to Cone, bear crawl back

300 Goblet Squats – P1 does 25 goblet squats. P2 lowers to bottom of goblet squat w/ coupon, and holds. Flapjack.

Sprint to cone, Bernie back

Rinse and Repeat

MARY:
We had 2 broken CMUs so we did burpees for those. Then we did calf raises, shoulder and leg stretches until time ran out.

COUNT-OFF & NAME-O-RAMA
14 total
CIRCLE OF TRUST/BOM:
Read from Proverbs 31 10-31. It talks about wives and how they should act, but there is a message for husbands as well. We need to lead them. The heart of her husband trusts her and he sits among the elders. He is caring and kind and make sure to set the tone for his family. Control his temper and PRAISES his wife.

MOLESKIN:

ANNOUNCEMENTS:
Breakfast at RepSleepy’s house coming up 7/16/2022.

We have work day at the cerebral palsy house 8/6 at 7:00am.