F3 Knoxville

Tag: Frenchie

OFFICERS EAT LAST

THE SCENE: 50s and foggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBAC F/B, OHCs, Temp Sq, TN Rock’n Chair
THA-THANG:
Mosey to Light Poles on East side of campus.  Lunge to each pole and perform 5 reps of The World’s Greatest Merkin. 10 poles in all.

Mosey to Large Parking Lot and Battle Buddy up.

One partner runs across Parking lot and back while other does ab exercise.  When runner returns, he rescue drags partner 10 yards to next parking lane. Rinse, Switch, and Repeat – making our way across the lot.

Perform 4 Cool Down short distance runs in parking lot (50%)

Mosey back to Shovel Flag.

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
26 Strong – with 2 FNGs (Curveball and Butcher)


CIRCLE OF TRUST/BOM:
When US Marines eat together, the Officers and Senior Leaders eat last and often serve their subordinates food before they finally get to eat (if there is enough food left).  This is a symbol and demo of their servant leadership philosophy.  What kind of leader are you? Do you go home after a long day and expect to be served? Or are you serving? When you sit down with your family to eat, are you the first to order or fill your plate? Or do you take care of your wife and children first? When entering a restaurant with coworkers, are you rushing to get in the order line? Or are you holding the door so others can go? Leadership sometimes can be a simple act – you don’t need words.
MOLESKIN:
N/A
ANNOUNCEMENTS:
Food drive!

Let the Word of Christ Dwell in JUCO Richly

THE SCENE: 42°F or so and clear. Some microflexing was probably going on before we got moving but at the end nobody was cold in the least.

F3 WELCOME & DISCLAIMER: I’m not a professional anything, personal trainer, or even a pool boy (however my name my suggest the latter).

WARM-O-RAMA:
All of these are OYO but started by the Q:

3 x Inchworms forward (moving arms only)
3 x Inchworms backward (moving legs)
3 x Toe Touch Squat and Reach (3 each arm)
3 x Werewolf (downward dog to upward dog back to downward dog = 1 rep)
3 x Stationary lunges forward (3 each leg)
3 x Stationary lunges left
3 x Stationary lunges right
3 x Stationary lunges backward (3 each leg)

THA-THANG:
From the AO to Freshman hill, Double Applesauce (aka 2-column) Falling Indian Run (like Do-ah-diddy but the front only wait 3 seconds between the next man falling off & exercising) with the front of the line falling off aka stepping to the outside of the two lines and doing 1 Burpee & 1 Star jack off the front from the AO to the parking lot next to Freshman Hill. We added 2 Burpees & 2 Star Jacks about 2/3 of the way there.

Individual Competition: Exercise then Mary
33 of each of the following and once done do the corresponding Mary exercise until the Q calls recover:

Exercise F3 Name Mary until Q calls done
Lunges touch ground w/hands El Capitan Pickle Pounders
Down dog to up dog Werewolf Freddie Mercuries
Burpees Burpees BBS
Starters (like Monkey Humper but the toe of one foot is directly behind the heel of the other). Do 33 each N/A LBC

Team DORA Competition: (teams of 3 -S/O to Guardrail for the name)
1 person running or at Station 1 / 2. Rotation is as follows:
Station 1, run up the stairs and back down to Station 2, Station 2, run to Station 1

Variations
Station # Base Exercise 1st Rd 2nd 3rd 4th
1 Squats Parallel Below Parallel Pistol Quarter
1 Stationary Lunge Forward Left Right Backward
2 Merkins Normal Diamond Tempo Wide
2 CMU’s Colt ’33’s OHP Tricep Extensions (Bent Over) Rows

Next time we do Team DORA I’ll probably still have 2 stations but more reps per exercise and maybe fewer exercises at the station and/or variations, writing it out linearly what each team should do. All feedback is welcome!

Repeat Double Applesauce Falling 1 Burpee + 1 Star Jack on the way back to the AO. Wagon Wheel as necessary then Jailbreak at the stop sign.

MARY:
Ain’t nobody got time for that. (Also we did Mary during the individual competition)

COUNT-OFF & NAME-O-RAMA

27 HIMs (7 from JUCO Rush – Track Day joining for the COT), 1 FNG -Welcome Rusty Noodle!

CIRCLE OF TRUST/BOM:
I thought I was saved when I prayed a prayer at 10 years old thinking I was a Christian. My life for 23 years reflected otherwise and this year my grievous sexual sin caused my wife and I to not only separate but are likely divorcing. On June 24th, the night after my wife kicked me out of the house, God woke me up at 3am and convicted me of my sin, confessing and repenting (turning) from my sin and truly surrendering my life to Him as a true follower of Christ.

Along the way this summer I have had many trials, but the thing that I’ve been impressed upon most is how God’s Word has changed me. When I have put it in, it has NEVER returned void. So, to emphasize the importance of putting the Word in our hearts and our minds and letting it fill us, I recited from memory Colossians 3:1-17 (this is why we did 3 and 33 of everything today ICYMI):

If, then, you have been raised with Christ, seek the things that are above, where Christ is, seated at the right hand of God. Set your minds on things that are above, not on things that are on earth. For you have died and your life is hidden with Christ in God. When Christ, who is your life, appears, you also will appear with Him in glory.

Put to death, therefore, what is earthly in you: sexual immorality, impurity, passion, evil desire, & covetousness, which is idolatry. On account of these the wrath of God is coming. In these you too once walked when you were living in them, but now you must put them all away: anger, wrath, malice, slander, and obscene talk from your mouth. Do not lie to one another, seeing that you have put off the old self with its desires, and have put on the new self which is being renewed in knowledge after the image of its Creator. Here there is not Greek & Jew, circumcised & uncircumcised, Barbarian, Scythian, slave, free; but Christ is all and in all.

Put on then as God’s chosen ones, holy & beloved, compassionate hearts, kindness, humility, meekness, and patience, bearing with one another and, if one has a complaint against another, forgiving each other; as the Lord has forgiven you, so you also must forgive. And above all these put on love, which binds everything together in perfect harmony. And let the peace of Christ rule in your hearts to which indeed you were called in one body. And be thankful. Let the Word of Christ dwell in you richly, teaching and admonishing one another in all wisdom, singing songs and hymns and spiritual songs with thankfulness in your hearts to God. And whatever you do, in word or deed, do everything in the Name of the Lord Jesus, giving thanks to God the Father through Him.

God’s Word is so important to us we should prioritize it over everything. We should take it in slowly, daily, and consistently. It should be more precious to use than anything and we should fight to put it before us so we are changed by it and have it ready at all times when we are under spiritual attack or temptation from anywhere. It does so much for us (2 Timothy 3:16, Hebrews 4:12, Psalm 119:9-11, and many more),

3 questions to consider about God’s Word:

1. Are you prioritizing time in the Word and with Christ above all else?
This means over breakfast, lunch, sleep, Netflix, even F3 and working out. Nothing is more important than Christ’s Word.

2. Are you memorizing Christ’s Word so it is always with you, dwelling in you richly?
-Pick Scriptures and passages that speak to where you are- for me it was Psalm 51 and of course you can start in Colossians 3 if you’re unsure. But start somewhere – and soon!
-Use index cards to review multiple times/day, recite it in the bathroom instead of being on your phone.
-Fast from other things and devote time to the Bible.

3. Are you talking about God’s Word with people in your life?
With your wife, your kids, your usmall group, other F3 HIMs, friends, & coworkers.

MOLESKIN:
Prayed for Messi, his wife, and the doctors doing surgery on her as well as Dillard (Commission’s mentor).
ANNOUNCEMENTS:
F3 Brolympics coming up soon November 9th! JUCO vs. Woodshack!

Aiken Wildfire Giants

THE SCENE: Not too chilly..50.  Post rain fresh air.
WARM-O-RAMA:
A few ssh and then off to box-jump country.   In an effort to always keep variety in our recipe we’re rolling throught the Lexicon/Exicon and we are at #9  Aiken Legs  #10 Air Drama Squats  #11 Air Squared … So lets do those.

Two rounds of Aiken Legs is (20 Squats, 20 Box Jumps, 20 Lunges, 20 Split Jacks)..

15 Air Drama Squats  (Squats on curb with Calf raises)

15 Air Squared ( Squat chair while forward extended arm claps in cadence)

THA-THANG:  Looper

An AMRAP in ~ 20 minutes of Seven Exercise stations.  The stations were next to our beloved Maintenance wall by the CMUS. Distribute the 20 HIMs evenly on the stations before beginning.  The stations were

  • 20 Peter Parkers + 5 Stair Climbs
  • 20 Iron Mikes + 5 Stadium Hill Climbs
  • 20 Star Jacks + 5 wall Loops
  • 10 Handstand Pushups + 2 Building Loops
  • 20 A Hammers + CMU + 40 Imperial Squat Walkers
  • 20 Plank Destroyers + 20 Box Jumps (at other building with wall)
  • 20 (3 cmu) Derkins + 1 crab walk around the wall

I cut us off a bit early so we could get in a good ole Mary.

MARY:

  • 50 Hello Dollys
  • 50 Freddy Mercuries
  • 50 LBC
  • WildFire Plank Merkin Raised Alternates.  When Crowder says Wildfire (during the song) do a merkin and finish by raising the opposite arm until the next merkin.  I think it ended up being 3 sets of 6 merkins with several minutes of holding the plank.

CIRCLE OF TRUST/BOM:

“We need not reinvent what a man is, but only rediscover him. How? By forsaking the uncertain sounds of society and hearkening to the war drum of Scripture. God calls us to fellowship with giants — or those who slayed them — great men who have run the race before us and offer their strengths, weaknesses, and sins to instruct us on how to walk before God this side of heaven.” —  Greg Morse.

“Through You we will push back our adversaries; Through Your name we will trample down those who rise up against us. For I will not trust in my bow, Nor will my sword save me. But You have saved us from our adversaries, And You have put to shame those who hate us. In God we have boasted all day long, And we will give thanks to Your name forever. Selah.”

Psalms 44:5-8 NASB

ANNOUNCEMENTS:
Brolympics  Nov 9th.    Bring Headlamps for Pool Boy’s Safari on Wednesday.

IT’S RAINING MERKINS

THE SCENE: Cool and raining.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cherry Pickers, TN Rock’n Chair
THA-THANG:

  • PAX repeatedly performed various movements half way across parking lot to cones, did Merkins (x20), then Lunged other half.  Movements: Bear Crawl, Crab Walk, Partner Wheel Barrow, Burpee Broad Jump, Frog Jumps, Side Lunge
  • Jelly Arms/ Jelly Legs (15 or so minutes)
  • 4 Corner AMRAP (Merkins, Squats, Merkins, Squats – all reps of x20)
  • Increasing 8 Ct Body Builder Suicides using cones (last round we did 8)
  • Run lap around Parking Lot with Flag to pick up the RUSH crew.

MARY  Trolley led a minute of Freddy Mercury

COUNT-OFF & NAME-O-RAMA
20 strong (5 RUSHED)


CIRCLE OF TRUST/BOM:
2 Corinthians 12:9 “my grace is sufficient for thee: for my strength is made perfect in weakness.”
MOLESKIN:
N/A
ANNOUNCEMENTS:
Brolympics

The Sheep and the Lions

THE SCENE:  44 and clear
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

Abe Vigoda IC x 8
Seal claps IC x 8
Randy IC x 8
Motivator IC x 8
Sprints x 4
Calve raises on the curb while I explain Tha Thang…

THA-THANG:

We going to play a game called “Mutton”.  One PAX is “the sheep” – he wears a flag belt and holds an interval timer (my phone).  The rest of the PAX are “lions”.  Here’s the game;

  • 30 Second Sprint: The Sheep sprints off in whatever direction his chooses… The Lions perform an exercise called by Q (e.g. 3 fairy jacks!), then pursue the Sheep.  If they catch the Sheep, Lions pull his flag off.
  • 10 Second Recovery: If the Sheep was caught, he (alone) starts an exercise of his choice while the Lions recover.  If the Sheep was not caught, he gets to recover along with the Lions.
  • 45 Second Work: All PAX perform exercise of the Sheep’s choice
  • 15 Second Recovery: All PAX recover (and the flag belt is given to another PAX – who becomes the new Sheep…).
  • Repeat…

Stop at the coupon pile to do;

  • Colt 45s
  • Squat thrusters
  • Uneven merkins (one hand on coupon) – is there a name for this?
  • Heavy Freddies
  • Heavy Hammers
  • Hello Dolly

Start “Mutton” again and work our way back to the shovelflag.

MARY:

20 seconds core, 10 seconds merkins….repeat (e.g. LBC, merkin, side crunch, merkin, rosalita, merkin…..)

Repeat for 5 minutes

COUNT-OFF & NAME-O-RAMA

26 HIMs

CIRCLE OF TRUST/BOM:

Proverb from India (hat tip Paramahansa Yogananda).

A pregnant lioness attacked a flock of sheep.  As she sprang on her prey, she gave birth to her cub and then died.  The lion cub grew up in the company of the sheep.  As the sheep ate grass, the cub followed their example.  They bleated; the cub bleated too.  Gradually it grew to be a big beautiful lion but still acted like a sheep.  He had no idea, not even in his dreams, that he was a lion.

One day an old lion passed by and saw this young lion standing with the sheep, acting like a sheep.  So, he gave chase and got ahold of him.  The young sheep-lion said, “Please don’t!  Let me go!”.  But the old lion said, “come with me!” and dragged him to a lake.  He made him gaze into the water and said, “Look at yourself!”  So, the lion who thought he was a sheep looked and for the first time he saw his reflection.  Then he looked at the old lion, and he looked in the water again, and he let out a mighty roar.  He was never a sheep again.

3 Points

1. “The opposite of a man is not a woman; the opposite of a man is a boy” (hat tip Judge Judy). I have three boys at home, and I can tell you that they are often self-centered and short-sighted.  Boys live for gratification and pout when they don’t get their way.  As a high-impact man, you choose not to endlessly chase your own desires, but instead to live sacrificially.  You put the needs and interests of others above your own.  You operate with intentionality and have a consistent positive influence on your community.  You are a high-impact man.

2. If you are in Christ, you are a new creation; the old has gone, the new is here (2 Corinthians 5:15). The old was lust and greed (Colossians 3:5), selfishness, jealousy, envy, and rage (Galatians 5:19-21).  You no longer have a spirit of fear, but a spirit of power, love, and sound judgement (2 Timothy 1:7).  You set your hearts and minds on things above (Colossians 3:1-2).  You’ve clothed yourselves with compassion and humility (Colossians 3:12) and the Spirit of God produces in you love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, and self-control (Galatians 3:22-23).  You are a new creation.

3. This one applies to every single one of you – every one of you is the old lion in the story. In your life, there are young lions who act like sheep – and who think they are sheep (we call them “Sad Clowns”).  Grown men who live like selfish boys – men who profess Christ, but who follow their flesh instead of the Spirit.  You must pursue and get ahold of that man.  You must be an example of a high-impact man in his life and show him what he was created to be.  You may just give that man his first glance at his “imprisoned splendor” (hat tip Robert Browning).  You may just be the conduit that God uses to rescue that man from his selfishness and meaninglessness, and to call him into a life of service and sacrifice to the glory of God. 

MOLESKIN:

ANNOUNCEMENTS:

  • Prayers for PoolBoy’s house to sell quickly
  • Brolympics November 9th