Frosty – Page 13 – F3 Knoxville

The left won?

October 20, 2020 Tank

THE SCENE: Classic gloom.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SHH X20

10 tempo Merkins

20 squats

20 BACs

THA THANG:

Mosey to pull up bars carrying a CMU. Do 10 OH presses, tris and curls every so often

Goal to move all 5 of your team’s CMUs to the top of the hill

You can move them to the next cone only by doing one of the exercises below. You can’t repeat an exercise until you have done them all.

10 burpees

20 Merkins

20 squats

Run to speed bump and back

10 pull ups

After exercise, run to CMU and overhead press it while walking it to the next cone.

You can also move the other teams CMU back a cone but not both

First team to get all 5 CMUs to top wins.

(Aladdin’s pointed out that the left kicked the right’s butt confusing several pax that thought he was making a political statement)

Partner up

One partner takes both CMUs and farmer walks them and swaps halfway. At the bottom the Matterhorn. One partner farmer walks with both CMUs while other does 5 burpees and then catches up. Swap.

At boat, each takes one CMU and heads to AO.

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
10 PAX
CIRCLE OF TRUST/BOM:
Leadership in our family. Lead by example, teach and don’t dictate. Explain and don’t bark orders.
MOLESKIN:
Good push from the Pax this morning. A little competition pushes everyone
ANNOUNCEMENTS:
None

High Mileage

October 12, 2020 Doubtfire

THE SCENE: Couldn’t ask for better
F3 WELCOME & DISCLAIMER
Of course!

WARM-O-RAMA:
20 SSH, 10 Thai Fighters(Forward & Reverse), Willie Mays Hays(stretching legs before running), Mosey to playground
THA-THANG:
25 Hanging Crunches then run a lap

25 Big Boys then run a lap

25 Crunches then run a lap

25 Burpees then run a lap

25 Side Crunches each side then run a lap

25 Bicycle Kicks then run a lap

25 Hip Thrusts then run a lap

25 Mountain Climbers run 1.5 laps and finish at AO

MARY:

Plank then Merkin Ring of Fire

COUNT-OFF & NAME-O-RAMA
Ribbed, Snitch, Pondzi, Frosty, Choir Boy, Stripped & Doubtfire
CIRCLE OF TRUST/BOM:
You have seen it in posts, heard someone say it or possibly someone call you one. HIM, or High Impact Man, is what we strive to be to our spouses, kids, family, community etc.. I am impressed daily with F3 and the HIMs in this group. I’ve seen selflessness, giving, sacrifices, hard work, time , and love freely given by this group. F3 Knoxville is huge. What would happen if all of our members would mirror these attributes? You have heard the phrase that 10% of the people do 90% of the work. It is very true. Sadly people in this world talk a big game but rarely step up and get their hands dirty. F3 is different. WE ARE MORE THAN JUST A WORKOUT. We do and not say. I’m very happy to be a part of F3 Knoxville and get to see HIMs in action.

But there is always opportunity to step up. Ask yourself, what have I done for others in the last 6 months? When was the last time I gave up my time for others? If you have to think about it for more than a minute, then there is opportunity to be a better HIM. Life is busy, we have lots of things on our plate, but there’s always time to help others. So this week dig deep and find out where you can be a blessing to someone else.

Tank
MOLESKIN:
Asked the brothers to give back to there community this week.
ANNOUNCEMENTS:
Bomb Shelter 3rd F

Asylum 5 year Anniversary

It’s just 6 reps…

October 10, 2020 Waxjob

THE SCENE: 60, wet, and raining. Truck Stop may have cushy turf fields, but nowhere to hide from the rain. Time to embrace the suck!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Cherry pickers x5 IC
LBAC x15 IC each way
Grady Corns x15
Imperial Walkers x15 IC
Tempo Sissy Squats x10 IC

THA-THANG:

Start in the parking lot:
1 lap around the lot, 24 Merkins at each end for 48 total.

Mosey to the Watt Rd field:
1 lap, 12 Merkins and 12 Iron Mikes at each corner for 48 reps of each exercise.

Mosey back to field #1:
1 lap, 8 merkins, 8 Iron Mikes, 8 hand-release dry docks at each corner plus midfield for 48 reps

Mosey to the upper field:
1 lap, run in a figure 8 to make 8 stops
6 merkins, 6 Iron Mikes, 6 hand-release dry docks, and 6 8-count body builders at each stop for 48 reps

Sure doesn’t sound like much, but we’re outta time!

MARY:
25x 4-ct LBC IC
25x Gas Pumpers
15x Side Plank Sags
2 rounds Row your Boat

COUNT-OFF & NAME-O-RAMA
7 HIM faithful this morning… About 6 more than I expected given Fall Break plus conditions…
CIRCLE OF TRUST/BOM:

For he makes his sun rise on the evil and on the good, and sends rain on the just and on the unjust.
Matthew 5:45

The rain today brought this verse to mind… We often hear this passage in the context of how good and bad things happen to both good and bad people. But the real context is in showing love to your enemies as well as your loved ones. Both sunshine and rain are physical manifestations of God’s grace, mercy, and provision. He gives these most basic blessings freely to all. Jesus is telling us that showing love to all regardless of their status is the most basic way to be children of our Father.

MOLESKIN:
Good ol turf fields smelled like wet rubber this morning… Glad plenty of guys showed up so I didn’t have to decide whether or not to do this by myself… That last lap was only 6 reps of each exercise per stop… Not sure if I have ever looked less favorably at just 6.
ANNOUNCEMENTS:
3rd F next weekend at the Bomb Shelter – 0700

Getting Off the Ground

September 28, 2020 Stripped

THE SCENE: Upper 60s & Wet. But our benevolent Q kept us off the ground.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Cherry Pickers IC | SSH IC
Windmills IC | Rockettes IC | Grady Corns IC

THA-THANG:

Mosey to flag for 7s: Dips & Pull-Ups

Descending four corners. Do 10 each of four exercises, one in each “corner”. After each lap, drop the rep count by one. Exercises were:

Burpees | BBS
Squat Jumps | Mountain Climbers

MARY:

No Time

COUNT-OFF & NAME-O-RAMA

11 PAX

CIRCLE OF TRUST/BOM:

No matter what conflict we encounter at work, at home, out in the world, we know we are not the first ones to be disliked, to be disrespected; we have a great example in Jesus who was spat on (because they were not observing COVID guidelines) and insulted and lied about and 1Peter2 tells us that “He did not retaliate when he was insulted, nor threaten revenge when he suffered. He left his case in the hands of God, who always judges fairly.” I hope you don’t face any conflict in your day today, but if you do, let that be our example. Let us lead with restraint and leave our case in the hands of a higher power.

MOLESKIN & ANNOUNCEMENTS:

WHY DO WE SUFFER?

September 27, 2020 Judge Judy

THE SCENE: Foggy but nice.
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
Cherry Pickers, Windmills, TN Rock’n Chair, Tempo Merkins, Temp Squats, Dancing Bear
THA-THANG:
The warm-up came to an end quickly.

AO-Flag Parking Lot Circuit – 25 Burpees, Run a Lap, 50 Merkins, Run a Lap, 75 Squats, Run a Lap, 100 SSH, Run a Lap.
Soccer Field DORA: Battle-Buddy Up – 200 Merkins, 150 Seal Squats – Recovery Run to Mid-Field and back.
Concrete Bleachers: Stairway to Calve Heaven – 25 Calf Raises every step (4 total), Box Jumping to next step every time. 3 Rounds for a total of 300 calf raises.
Mosey to Playground – Same Battle-Buddies – One runs length of parking lot and performs 3 Double Burpees before returning to start. Other partner performs 10 Pull-ups, 15 Merkins, 20 Dips. 2 Rounds each.
Soccer Field: Bear Crawl entire length of field.
Long mosey back to AO Flag

MARY:
Nope
COUNT-OFF & NAME-O-RAMA
15 Strong + 2 FNGs
CIRCLE OF TRUST/BOM:
It’s an age old question and one of the biggest reasons why people reject God – the problem of suffering. If God were so loving, why would He allow us to suffer? You hear a lot: “Well, I just don’t know why this is happening to me” or “God just doesn’t answer the question of why we suffer” or “I don’t deserve this.” There are times (I believe few) when we just don’t know why we are suffering but to say God does not answer this question is just plain false. Don’t trust me – my words have little weight. Trust the God of the Universe – His do:

1) Because of SIN – Romans 3:12, Mark 10:18. There are no good people, not even one He says. There is a song out by Luke Bryan that states “I believe most people are good.” Luke Bryan doesn’t know Scripture. God says not only the opposite but that NO ONE is good. All have turned away. Sometimes I’ll hear “I just don’t deserve this.” That’s right, you deserve worse. In my own life, I’m not shocked by the suffering when it comes. What I’m shocked by is His overwhelming grace. We deserve His wrath. We do not deserve His grace. King David’s life was filled with sin and the awful consequences of it – loss of an infant, wars with his children, never got to see the temple built. Sometimes we suffer because of our sin.

2) To Warn Others – 1 Kings 2. As David did on his deathbed to his son, Solomon. “Be strong, act like a man, and observe what the Lord your God requires: walk in obedience to Him, and keep His decrees and commands, his laws and regulations…..”

3) To Affirm Our Commitment to Christ – 2 Timothy 3:12, 1 Peter 1:6-7. If you are trying to live a Godly life, you WILL face persecution. When it comes, you shouldn’t pray for the suffering to go away but that God will give you the boldness to do what He has called you to do.

4) To Produce Steadfastness, Endurance and Character – James 1:2-3. Have you ever considered that suffering may be for your own good? “Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance. Let perseverance finish its work so that you may be mature and complete, not lacking in anything.” Want to get a good workout in spiritually, try suffering.

5) To Recalibrate Our Focus on Heaven – Romans 8:18-19. Suffering can make us yearn for our real home – Heaven, with Jesus as King. “I consider that our present sufferings are not worth comparing with the glory that will be revealed in us. For creation waits in eager expectation for the children of God to be revealed.”

6) To Humble Us – 2 Corinthians 12:7. The Apostle Paul was shipwrecked, beaten, imprisoned, mocked, rebuked by his kinsmen, and ultimately beheaded for Jesus. “Therefore, in order to keep me from becoming conceited, I was given a thorn in my flesh, a messenger of Satan to torment me. I pleaded with the Lord three times to take it away from me. But, He said to me, “My grace is sufficient for you, for my power is made perfect in weakness.”

When suffering comes we have two options: 1) We can reject God or 2) We can run to Him, embrace Him, and allow Him to transform us. I REALLY like option 2.

MOLESKIN:
N/A
ANNOUNCEMENTS:
HH