F3 Knoxville

Tag: Driftwood

Revisiting the backbone

THE SCENE: 72 and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers 5 count

plank for 30 seconds

squats 20 count
THA-THANG:
Mosey to Matterhorn doing some work along the way.

  • 5 burpess at first light pole
  • lounge from second light pole to end of gaurdrail
  • bottom of Matterhorn pair up
  • partner one does exercises as the other runs to the backbone and completes 10 Pull ups and runs back
  • 100 merkins
  • 200 squats
  • 300 v-ups
  • Wait for the 6 as the teams do man makers till the 6 is up

After completing we run up to the backbone.

  • Partner one runs up to the second light pole as the other does man makers then it’s their turn.
  • After two rounds we mosey to the bottom of the rock and run the steps.
  • mosey back to the AO
  • Lunge from star of gaurdrail to the 1st light pole.
  • jail brake to the AO

MARY:

  • revers pickle pounders 15
  • pickle ponders to time.

COUNT-OFF & NAME-O-RAMA
check and welcomed FNG Troller!
CIRCLE OF TRUST/BOM:
Gentle and lowly by dane ortland, I would recommend this book! It’s been a balm to my soul. here is a quote I wanted to read today but didn’t have time.

“We cannot present a reason for Christ to finally close off his heart to his own sheep. No such reason exists. Every human friend has a limit. If we offend enough, if a relationship gets damaged enough, if we betray enough times, we are cast out. The walls go up. With Christ, our sins and weaknesses are the very resumé items that qualify us to approach him.”

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
bring cloths for mend house thursday for Mayberry to pickup.

Taking the ‘Next Step’

THE SCENE:

Nice and warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
– Cherry pickers (4ct IC) x5
– SSH (4ct IC) x20
– some of these/some of those
– bent over back stretch

-Mosey

5 T-merkins
5 Navy seal burpees

-Mosey

THA-THANG:

-field suicides (end line, 18 yard, 50 yard, opposite 18 yard, full field)
-> navy seal burpees (5)
-> bear crawl
-> T merkins (10)
-> run back
-> Navy seal burpees (5)
-> bearcrawl
-> air squats (50)
-> run back
-> Navy seal burpees (5)
-> lunge
-> T merkins (10)
-> run back
-> Navy seal burpees (5)
-> run full field
-> Navy seal burpees (5)
->Run back
-> abs until six gets back

 

60 seconds on 20 seconds off

->Abs

->Tire flips

->Abs
->Rope tire pulls

->Abs
->Weighted jumping jacks with battle rope

->Abs
->Plate ground to overhead

->Abs
->Single arm KB clean

->Abs
->Overhead DB lunges

->Abs

->American hammers

MARY:

3 sets of 30 sec handstand holds

Variations: Handstands, Elevated pike position, CDD

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Today I wanted to get everyone doing something different than what we normally do. One of the key points of F3 is to grow ourselves and help others grow.

We focused on that ‘Next Step’ today, being better than we were yesterday. I bet if I asked you yesterday if you could do the workout you just did that you would say that you couldn’t do it. This was meant to be the “progress, not perfection mentality”.

To often do we find ourselves becoming comfortable with where we are and not taking that next step. Just because we feel like we aren’t getting closer to that next plateau. We are farther than we were.

So an example I saw that really had a profound effect is the distance we have to get to God. So every time we take that step toward God, so does God. So even though we are still some distance away from God, we are much farther away from Sin than we were. And every day we can take this next step and be somewhere that we thought was impossible.

MOLESKIN:
Clothing donation for Mend’s house. Ask Tank or Doubtfire.
ANNOUNCEMENTS:
Welcome FNG Freshman

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:

Hold the Line

THE SCENE: 76 w/ 100% humidity.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH and Tempo Squats IC x21 Each, Cherry pickers x5,

THA-THANG:

Hold the Line:
21s – Merkins and Single Leg Squats
  • when done, Star Jacks/Burpees til 6 up
  • Duck walk or Lunge across the court together
21 gun salute
  • 21 curls, OHP, triceps x 5

MARY:
Dealer’s choice x3min.

COUNT-OFF & NAME-O-RAMA
16 PAX

CIRCLE OF TRUST/BOM:

Man A Post vs Hold the Line
To man a post is a good thing. You stand your ground against incursion protecting a defined territory. The challenge is, you can forget why you are on the post, and instead be motivated by the need to dominate and succeed or by your innate fear of failure and incompetence. You can end up focusing on the task as it relates to you only.
I have spent most of my life manning a post. Trying to be successful, competent and do what is right…at least when someone is looking. When I got married the post changed, and it did again when we started having kids, but I was still manning a post.
A year ago tomorrow Kim started chemo for Hodgkin’s Lymphoma and we had no idea how much help we would need. We were still in a “man the post” mentality and I took the day of chemo off and prepared to head back to work the next day. She came downstairs and couldn’t keep her eyes open. I quickly called a friend who had been through chemo a few years before and she came over within 20 minutes. Hannah Jackson held the line with us.
2 weeks later we had moved out of our home (with the much needed help of F3 men) and were staying with Mayberry and his crew as our house was finished up. We hit the second treatment, while staying at their house. Kim’s hair started falling out, she was a wreck so they gave us their master bathroom so I could shave her head. That was the single worst experience of my entire life, but they held the line with us, and we cried and laughed around the fireplace together afterward.
Manning a post is about personal responsibility, personal ability, personal integrity and can get confused with pride, self-congratulations and pseudo-independence.
Holding the line is about everyone else. It is about whom you are protecting, what you are protecting against and with whom you are locking shields.
You can man a post WHILE holding the line but don’t get confused, the post is important, not because of the importance of the man on the post, but because the LINE is important,. Look for ways to hold the line with the HIMs around you, and even more with and for the sad clowns who don’t know they need the help, protection and comfort. Don’t just man a post…hold the line.

MOLESKIN:
It was gross out this morning, slimy and sultry, but the men out in hard work. Even when we did the 21 guns, they kept pushing for the most part. This was my first Q in a long time, and it was worth it.

Lukewarm

THE SCENE: Equalizer It was warm but a little cooler than it has been. The tennis courts would like a hot stone treatment
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, merkins and such
THA-THANG:
Hit the track. At each cone do exercise listed Qty 20 on first lap, then subtract 5 each lap. Exercises are:

  • Pull ups
  • Squat jumps
  • merkins

detour into tennis court. Do bear crawl from gate to gate. Then get back on track

  • Lunges Each leg
  • Dry docks
  • imperial walkers
  • dips

mosey to tennis court for some suicides with Merkins. Nine lines.

MARY:

We circled up on the tennis courts for some dealers choice at work including marine Burpee’s, flutter kicks, hello dollies, etc.

COUNT-OFF & NAME-O-RAMA
8
CIRCLE OF TRUST/BOM:

Get out your hot plate people.

Lukewarm

I’m going to describe some people….

  • Attend church fairly regularly. It is what is expected of them, what they believe “good Christians” do, so they go.
  • Give money to charity and to the church… as long as it doesn’t impinge on their standard of living. If they have a little extra and it is easy and safe to give, they do so.
  • Desire to fit in both at church and outside of church; they care more about what people think of their actions than what God thinks of their hearts and lives.
  • Don’t really want to be saved from their sin; they want only to be saved from the penalty of their sin.
  • Are moved by stories about people who do radical things for Christ, yet they do not act. Lukewarm people call “radical” what Jesus expected of all His followers.
  • Rarely share their faith with their neighbors, coworkers, or friends. They do not want to be rejected, nor do they want to make people uncomfortable by talking about private issues like religion.
  • Gauge their morality or “goodness” by comparing themselves to the secular world. They feel satisfied that they are nowhere as horrible as the guy down the street.
  • Say they love Jesus, and He is a part of their lives. But only a part. They give Him a section of their time, money, thoughts, but He isn’t allowed to control their lives.
  • Love God, but they do not love Him with all their heart, soul, and strength.
  • Love others but do not seek to love others as much as they love themselves.

* How many of these “lukewarm traits” resonated with how you’re living your own life?

i know a few of those hit me in the mouth. I am Lukewarm a lot of the time.
jesus said:

“I know your deeds, that you are neither cold nor hot. I wish you were either one or the other! So, because you are lukewarm—neither hot nor cold—I am about to spit you out of my mouth.”
‭‭Revelation‬ ‭3:15-16‬

so, let’s get out our hot plates and warm up our faith, our actions and our spirit

MOLESKIN:

ANNOUNCEMENTS:
Mend house clothing drive