F3 Knoxville

Tag: Fabio

Bearing Our Burdens

THE SCENE: Warm and steamy mid-70s (great for generating sweat)

WARM-O-RAMA:
A plethora of SSHs, Merkins, Tempo Squats, Tie Fighters, and Grady Corns; A quick meander and mosey to the CMU pile and the pillars of the church

THA-THANG:

Dora-style load bearing… battle-buddies select a pillar of pain and station their CMUs for a sweet sweat sesh; HIM 1 works through reps at pillar while HIM 2 moves 1 or 2 CMUs to the center of the parking lot; After running back to swap, HIM 2 continues the reps while HIM 1 goes to gather the load and returns it to the pillar;  Rinse and repeat while moving through the exercises and reps collectively.

Exercise 1: 300 reps of Wall Sit Grady Corns

Exercise 2: 200 reps of CMU Squat Thrusters

Exercise 3: 100 reps of CMU Alternating Merkins

Exercise 4: 50 Blockees

On the way back to the CMU pile we stopped to load the dock; Each HIM moved their CMU on to the dock, jumped up on the dock, carried their CMU down the steps; Each worked in 2 reps; Waxjob inspired many to Rifle Carry Hold while waiting to load the dock.

MARY:

After dropping off our CMUs and a steady mosey back to the AO; the PAX enjoyed the great tradition of burpees for broken CMUs – fortunately we only had 1 block broken – so we did 10 burpees OYO

COUNT-OFF & NAME-O-RAMA
16 HIMs walked away huffing and sweaty…. no FNGs

CIRCLE OF TRUST/BOM:
Galations 6:2-3 NLT… “Share each other’s burdens, and in this way obey the law of Christ.  If you think you are too important to help someone, you are only fooling yourself.  You are not that important.”

Expect the unexpected.  Life is full of challenges and burdens that sometimes we create ourselves.  The F3 PAX is here to help and will gladly help carry your burdens as men… but you have to make your need known. I love these men and would do anything to help any one of them.

ANNOUNCEMENTS:
Convergence coming on July 2nd.

Standing in the Gap

THE SCENE: Upper 50s & humid
F3 WELCOME & DISCLAIMER: Yes, all the right things.
WARM-O-RAMA:
SSH, Spider Merkins, Rockettes, Rocky Balboas, Sprint, Karaoke, X-Factors, Man-Makers & Lateral Hot Potato
THA-THANG:
Catch Me if You Can BLIMPS at Circus Maximus

  • Partner Bernies Up Grade with Coupon & Rifle Carries Coupon Down Grade

Teams complete one (1) loop repeating exercises until back at start line:
– Bearpees (5)
– Lt. Dan’s (10)
– Imperial Squat Walkers (15 – 4 Count)
– Merkins (20)
– Plank Jacks (25)
– Squat Thrusters w/ Coupon (30)*
* Partner Run Switches to Super Mario Brothers

 

SAWDUST at the PAV-LOV

– Step-Ups (20)
– American Hammers (20 – 4 Count)
– Windmills (20 – 4 Count)
– Decline Merkins (20)
– Upright Row w/ Coupon (20)
– Sumo Squats (20 – 4 Count)
– Table Rows (20)
* Run a Lap Around the AO – Rinse & Repeat

MARY:
ATMs & a good leg stretch
COUNT-OFF & NAME-O-RAMA
14 HIMs
CIRCLE OF TRUST/BOM:
Q celebrating birthday and wanted to reviewed Ezekiel 22:30. The context is the Sins of Israel, but the verse mentions the Lord “searching for a man among them who would build up the wall and stand in the gap…”. The text is directed at the Wrath of God, however the words struck me with vision 180 degrees as to what we should be in this life. F3 has been an example for me of good men who are brothers and lock shields to stand in the gap to keep evil at bay and look to God to guide our thoughts, our words, our steps and our hands to further His Will.
ANNOUNCEMENTS:

Safe Haven Donations

Birthday Q

THE SCENE: Great Monday morning.  Around 60 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warmed up with 44 SSH on the 4ct, some Tie fighters, plank jacks, tempo merkins, some Rocky Balboa’s on the curb then mosey’d
THA-THANG:
Mosey’d to the front of the Asylum near the bermuda triangle for a little 2 man makers at every other pole until we reached the crosswalk.  Once the 6 was up we mosey’d to the bottom of Everest.  At Everest we did 20 merkins at the bottom, 20 half way up, and 20 at the top.

Once up at the Asylum building we partnered up.  While Partner 1 did AMRAP of Dips, Partner 2 run up to the top of the space needle and back.  Also did same with decline merkins.  Both partners ran 2 times

 

Mosey to Overlook where we got back with same partner.  This time partner 1 did LBCs and flutters while other partner ran the loop.

 

Finished up with 5 squat jumps at every tree while we lunged in between them.

 

MARY:
No time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
.Psalms 91:4 Talked about how God is a God of comfort.  That we are to rest in him and trust he has us.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Passing The Flag

THE SCENE: mid 60’s and HUMID
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

THA-THANG:

burpees at shamrocks (34)
Mosey to the track
perform 20 lunges (10 each leg), 20 squats, 20 calf raises, run the bleachers to the other side, up/down at each set of stairs.
rinse and repeat X3
mosey to St. Patrick (where he was, not where he is)
do 11’s with dips at the circle, and merkins at the merkin mile

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Review 5 principles of F3, follow up the BOM from today, reinforce that we want it to be HARD, but you can choose to modify.

Pass the Flag to Betty
MOLESKIN:
FNG “Oh Brother Where Art Thou”

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

A “Blessed” Sweat Fest

THE SCENE: Not too hot, but incredibly HUMID
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
No Side Straddle Hops, those are only done when Pool Boy is in attendance.
Baby Arm Circles
Windmills
Cherry Pickers
mosey
THA-THANG:
Pick up CMU’s, and jump into a circuit style workout.
6 stations, workout for 50 seconds, with 10 seconds to rotate.  Hit each station 6 times or until we run out of time.  Push your heart rate knowing you have a built in break.  You can tailor this to any skill level, no counting, and very social.
The stations are as follows:
Merkins
Thrusters
Bench Press
Curls
Burpees
rest
that is it, rinse and repeat 6 times for a total of 36 minutes

MARY:
We had time for a short round of LBC’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
What do you think of when someone says “have a blessed day”???  What does that mean?  I struggle with that because of what we consider a blessing might be.  Is a blessing being healthy, wealthy, and wise?  It could be, but in Matthew 5, the beginning of the Sermon on the Mount begins with the Beatitudes.  Some of these statements run counter to culture.  They don’t once reference health, wealth, or wisdom.  You could translate Blessed to mean Happy, and if you read these in that manner, it flips the notion of a blessing on its head.

1.“Blessed are the poor in spirit, for theirs is the Kingdom of Heaven.”
[MEANING]
It means that the people who are “poor in spirit,” or humble, can be with God in Heaven.
2.“Blessed are they who mourn, for they shall be comforted.”
[MEANING]
It means that people who are suffering will be taken care of by The Lord.
3.“Blessed are the meek, for they shall inherit the earth.”
[MEANING]
It means that the ones who are humble are going to be the “heirs of the earth,” or in other words, leaders.
4.“Blessed are they who hunger and thirst for righteousness, for they shall be filled.”
[MEANING]
It means that the ones who are after what is right will get what they want.
5.“Blessed are the merciful, for they shall obtain mercy.”
[MEANING]
It means that the ones who have mercy on the less fortunate will get mercy from them.
6.“Blessed are the pure in heart, for they shall see God.”
[MEANING]
It means that the ones who do not sin and keep their hearts pure are the ones who will go to Heaven.
7.“Blessed are the peacemakers, for they shall be called children of God.”
[MEANING]
It means that if you bring peace into the world, God will call you His son.
8.“Blessed are they that have been persecuted for righteousness’ sake, for theirs is the Kingdom of Heaven.”
[MEANING]
It means that if you do what is right and you know that it is right but people believe it to be wrong, you will go to Heaven.

To be “blessed” isn’t always happy in the moment, but these blessing truly bring you closer to Jesus.  So when someone tells you to “have a blessed day”, take a moment to ponder that meaning, and use it to check yourself to see how you are “blessed” form the list above.  If you tell someone to have a blessed day, are you telling them (#2) that you are wishing suffering upon them?  Are you wishing (#8) persecution upon them?  I do not have the correct answer here, and I am not trying to discourage anyone from using that phrase, but I think that phrase carries a significant amount of weight that is often lost in the moment.  So use this to reflect on your own blessings when you hear this phrase.  Consider how you can draw nearer to Jesus, and the model that it takes to follow him, because it certainly isn’t about health, wealth, and wisdom.

MOLESKIN:
Mandolin has the Rona.
Pray for an F3 Brother at Juco who has been served with divorce papers.
Pringle will be having hip replacement surgery on 6/6.
ANNOUNCEMENTS:
5/25 we will celebrate the 2 year anniversary of Shamrock, and we will pass the flag to Betty and crown him the new AOQ of Shamrock.