F3 Knoxville

Tag: Flute Loop

Fear the Lord

THE SCENE:

68 and clear

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Quick mosie around the outhouse

SSH x20 IC
Cherry Pickers x10 IC
Some o’ this, Some o’ that
THA-THANG:

Tre UP! Get a CMU and a pair of rocks

FEAR THE LORD (Dora Exercise)

Partner 1: rock/CMU exercise

Partner 2: run to the hill

Partner 3: Hill exercise

Rock exercises: 200 total each

Flys (2 rocks)
External rotation curls (2 rocks)
ABCs (Alphabet x6)
Rows (big rock)

Tricep extensions
Hello Dolly
Elf on the shelf (lift, reach across overhead)

Lazy Boy Curls (palm up grip)
Overhead Press
Reverse crunches
Dry docks

Hill exercises: 20 each
Wide Merkins
Imperial Walkers
Squats
Derkins
OPP (one armed pickle pounder)
Mountie Squats (toes out)

MARY:
Didn’t we do enough during the beatdown?
COUNT-OFF & NAME-O-RAMA
Tank,  shooter, Tweety, Bowflex, Butters, Frosty, Bartman, Farva, Fluteloop, I-beam, Respect, Snitch, Wagon Wheel, Booger, Laettner,  Abacus, Detention, Woodshack, Deadhead, Ribbed, Podium, LA-Z-Boy, Waxjob, Smoker
CIRCLE OF TRUST/BOM:

I have a colleague w/ wisdom and maturity issues. Started praying about him, and then for him to develop more maturity and wisdom. God chuckled at me. “It takes one to know one, my boy! Don’t you remember when this was you?”

Immediately I had the words of Proverbs 9 in my head. The fear of the Lord is the BEGINNING of wisdom.

I do remember, because it wasn’t too long ago and I consistently fail in these same things. The fear of the Lord is the BEGINNING of wisdom.

I don’t know where the end is, but the beginning of wisdom is fearing the Lord. This isn’t about being terrified or feeling guilt and shame for our wrong doing. This is about recognizing the natural order of things and in whose world we are living. Recognizing whose children we interact with every day and just how much He loves us…AND them! We are loved as sons, but we bear the responsibility to carry that name!

We all think we’re football experts. We’ll talk for hours about what needs to change. We’ll tweet endlessly, and even call into radio shows to second guess decisions. But none of us would walk into Jeremy Pruitt’s office and presume to tell him what he needs to do or how he could do it better. Why? ‘cuz that’s his world and we KNOW we don’t belong in charge of it.

Apply the same to God. You are not in control of half of what you think you are, and you mismanage most of what you are in control when you do it under your own steam. Recognize whose you are and in whose land you live…change that perspective and you’ll see some new wisdom come your way.

“The fear of the Lord is the beginning of wisdom, and the knowledge of the Holy One is insight. For by me your days will be multiplied, and years will be added to your life. If you are wise, you are wise for yourself; if you scoff, you alone will bear it.”
‭‭Proverbs‬ ‭9:10-12‬ ‭ESV‬‬
http://bible.com/59/pro.9.10-12.esv MOLESKIN:
This was a tough workout, but a pretty fun one. Lots of mumble chatter and sore muscles. I was proud of the men.

ANNOUNCEMENTS:
Hardship Hill registration is full!

Classic remix

THE SCENE: 24 showed up for Cool, clear and just plain awesome weather
F3 WELCOME & DISCLAIMER

WARM-O-RAMA: SHH X20
5 burpees
Cherry Pickers x5
mericans w/holding cadence x10
Rockets x10 3-ct

Tha Thang:
Mosey Up the road stopping at guardrail and doing:
10 declines, 20 dips, 30 shoulder touch inclines. x3
Flutter kicks while 6 catches

Mosey to the middle of the Matterhorn
At pole:
Bernie Sanders to cone, 3 burpees and mosey down
Bunny hop up, 3 burpees and mosey down
Bunny Sanders up, 3 burpees and mosey down
Bear crawl up, 3 burpees and mosey down
Frog jump up, 3 burpees and mosey down
Bear jump up, 3 burpees and mosey down

repeat x2

Jailbreak to the pavalon:
5 pull ups, 10 dips repeat for 3 mins.

Mosey to AO
Stopping at every light pole for 10 merkins.

MARY:
Ring of fire w/Al Gore hops x5
Side crunch holds
Scooter lead us in Flutters etc

COT and BOM:

“Rejoice always, pray continually, give thanks in all circumstances; for this is God’s will for you in Christ Jesus.”
1 Thessalonians 5:16-18 NIV.

MOLESKIN:
Good chatter today, 6 was never too far behind even with over 20 HIMs
ANNOUNCEMENTS:
Hardship Hill Sign ups

Masters of the Blockee!

THE SCENE: 50s w a bit of chill in the air
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Bear crawl in line to the tennis court, Line up for jog across courts, high knee skips, crawl bear, and jog.

Mosey back to the AO for Monkey Humpers x20, SSh x20, Merkins x10 all IC. Rows for bros with the CMU x20 IC, Blockees x5, CMU curls x20 ic, 5 more Blockees OYO.
THA-THANG:

Mosey down to the base of the parking lot next to the pee rocks with CMU for DORACIDES

  • 75 blockees, 150 curls, 200 CMU goblet squats
  • P1 does said exercise while P2 does suicides. first cone 1 burp, 2nd cone 2 burps, and 3rd cone, 3 burps, run back to your partner and switch, keeping cumulative count of reps between partners
  • If you finish early, P1 Planks while P2 does 20 flutters IC, switch, rinse and repeat until all pax complete the Doracides
  • Blocklee dan back to the AO. 4 lunges w CMU, 2 Blockees. Continue this until half way. I cut it short to get in some mary

MARY:
5 more blockees, Dead head led us in Flutters IC, Hello dollys x10 ic, Slutters x10 IC, Supermans x10 IC, pickle pounders x10 IC, and J-LOs x10 IC
COUNT-OFF & NAME-O-RAMA
29 including 1 FNG, PINK EYE. Welcome!
CIRCLE OF TRUST/BOM:
Chase the Lion Manifesto!. Instead of me typing it up here, google it and it will come up. Capn Crunch read this to us at one of his Q’s for his BOM one morning. It has stuck with me and I try to read it every so often to get a life check. Its short and sweet but means so much to me. Thank you for sharing Capn! I love to share it with others.
MOLESKIN:
I miss seeing my bros at the Dog Pound. So many AOs and so many great HIMS out there that I look up to at all the different AOs. I encourage more Pax to go visit other AOs to meet others and grow our community. Not saying to stop going to the one closest to you, but one morning every once and while, wake up a little earlier and drive a little further to visit other AOs and meet the HIMs that make their particular AO special. Thanks to all the HIMS at all the AOs for being who you are, leaders!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Kraken open some CMUs

THE SCENE: 63 – perfect

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Merkins IC x 10  4ct
  • Squats IC x 10  4 ct
  • Calf raises IC x 10  4ct
  • OYO stretching

THA-THANG:

Split into 3 teams and attacked the CMU Kraken.  Perform exercise at each cone then run a lap around the circle with your CMU passing the cone you just completed and progressing to the next cone.

Cone # Lap 1 Lap 2
1 Mr. Spectacular x 25 Single arm bent over row x 25 (per arm)
2 CMU Squats x 25 Derkins x 25
3 CMU Single Arm Curl x 25 (each arm) CMU Tricep Press x 25
4 CMU Burpees x 25 CMU Big Boys x 25
5 CMU Lunge 25 out, 25 back CMU Front Deltoid Raise x 25
6 Thrust Merkins x 25 CMU Squat Press x 25
7 CMU Overhead Press x 25 CMU Hello Dolly x 25
8 Lizard Merkin crawl to center of circle & back Incline Merkins x 25

 

MARY:

  • Captain Thors
  • Box Cutters x 20

COUNT-OFF & NAME-O-RAMA
18 HIMs in full effect:  Junk, Mayberry, La-Z-Boy, Flanders, Abacus, Podium, Ribbed, Snitch, Deadhead, Bowflex, Tweet-E, Scooter, Respect, Shooter, Tonka, Flute Loop, Driftwood, Bartman

CIRCLE OF TRUST/BOM:
John 3:16 is one of the most known scriptures in the Bible, however not many people read beyond verse 16.

16 For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life. 17 For God did not send his Son into the world to condemn the world, but to save the world through him. 18 Whoever believes in him is not condemned,but whoever does not believe stands condemned already because they have not believed in the name of God’s one and only Son. 19 This is the verdict: Light has come into the world, but people loved darkness instead of light because their deeds were evil. 20 Everyone who does evil hates the light, and will not come into the light for fear that their deeds will be exposed. 21 But whoever lives by the truth comes into the light, so that it may be seen plainly that what they have done has been done in the sight of God.    John 3:16-21

If we have not believed upon Christ as our Lord and savior, then we are already dead in our sin.  We need to be reminded of our actions and that we are never truly acting in secret.   God knows what is done in secret.  Are your actions honorable when no-one else is looking?  The fact is that there is never a time when no one sees what you are doing because God sees all.  Therefore the choice is whether you will act righteously in the light or unrighteously in the darkness.  Either way, nothing is hidden from God’s eye and he will judge us each accordingly.

MOLESKIN:

ANNOUNCEMENTS:

Lushish lunges

THE SCENE: 40 and clear

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

THA-THANG:
Lushish lunges

  • mosey to the outhouse 20 box jumps OYO
  • mosey with CMUs to where the boats park
  • lunge/curls between light poles first 5 poles
  • 10 merkins at each pole
  • lunge/overhead press between light poles next 5 poles
  • 10 squats at each pole
  • increasing squats/bent over row between lights poles
  • 10 merkins at each pole
  • lunge/curls between light poles next 2 poles
  • merkins at each pole
  • mosey back to the AO

MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA
Welcome FNG Vegan
CIRCLE OF TRUST/BOM:
Friends, you have some you haven’t spoken to in awhile call them and check on them.  Friends in F3 hold each other accountable to workout, but we should also hold friends accountable to read the Word and spend time with our God.  Plus, we all have friends we haven’t heard from in awhile or haven’t contacted in awhile and we need to reach out and check on them.  We never know what trials and tribulations other brothers are facing and the simplest text of “hey checking on you” or “hey haven’t heard from you” can change a persons day.

“A friend loves at all times, and a brother is born out of diversity” – Proverbs 17:17
MOLESKIN:
I’m a friendly guy.  I have good stories and funny jokes.  I have many people I know.  I’m in a career field where I trust my life to my coworkers.  But…I have very few true friends.  However, since joining F3 I have not only made friends but meet my “brothers form other mothers”.  Lifelong friends are not something you have and make everyday, but I have made them through F3.  I’m talking about guys helping each other through the darkest of times, death, divorce, depression, etc, to give them a shoulder to lean on or a hand to help them up.  To guys celebrating life and birthdays and making time just to be together.  And I’m talking about guys that not only drive to Asheville when I’m on a road trip and my motorcycle breaks down, but who I share a Bible study with and who are more than willing to hold me accountable to spend time in God’s word.  Friends talk about that kind of stuff, but brothers do that kind of stuff.

EDIT: Afterwards I was told my Q seemed a little soft from my normal Qs.  I’ll have to work on that for next time….
ANNOUNCEMENTS:
Tank’s OCR race Hardship Hill