F3 Knoxville

Tag: Gibbler

Hang in There

THE SCENE: Drizzly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 20
  • Windmill (4ct) IC x 10
  • Imperial Walker (4ct) IC x 15
  • Merkins (4ct) IC x 10
  • DogPound Classic – Cherry Picker IC x 5 <- On a 4 ct

THA-THANG:
Grab a CMU

  • Mosey to the “Boat”
    • COLT 45’s
  • Mosey to base of Matterhorn
    • 20 Tri-cep extensions/20 Merkins on the block
  • Mosey to the Pav-a-Lon
    • COVID caution Partner Workout “Hang in there”
      • EMOM Work out
      • Partner A – 5 Burpees/5 Thrusters w/ personal CMU
      • Partner B – Hangs from the rafters
      • Switch every minute for 16 minutes
      • Modified a couple of rounds to 7 & 7, then 10 Thrusters/5 Burpees & and then to plank w/ feet on the block instead of hangs
  • Mosey to base of Matterhorn
    • 20 Merkins on Block
  • Mosey back to AO

MARY:

  • Heel Tap Mountain Climbers OYO x 25
  • Merkins OYO x 10

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Work has been thrust into hyper drive lately and has taken a considerable amount of energy to manage. It’s a great reminder of how easy it is to allow work to become the center of our Concentrica. It will push out God, our M, our 2.0’s and our friends if we allow it to. An after thought I had is that we will never be in perfect balance all of the time. There will certainly be times that one thing or another will require a significant amount more of our time and attention. We just have to recognize it and realign ourselves with our most important relationships first.

MOLESKIN:
Good turn out today, Betty was visiting from JUCO & Gibbler was drifting through sporting a new “COVID-Goatee” while making his rounds as per usual. Junk came in clutch with the Co-Q to keep it fresh. Noted: WaxJob doesn’t like rain jackets.

ANNOUNCEMENTS:
Murph Challenge on Memorial Day 6a — Check email for Tennessee Convergence, National Convergence, etc

The Dr. Fauci

THE SCENE:

nice morning, around 40 degrees at circle up

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH 4CT x25, Seal clap 20 4CT, OH Clap 20 4CT, Cherry Pickers x8, Windmills x8, and Rocky Balboa’s 20 4CT on curb

THA-THANG:
Start with Thruster Ladder w/CMU in parking lot start at 10 at spot one, Then 9, and so on to 1

Mosey to Baby Everest 4 trips of Lunge half way, Bernie half way, 20 squats on top

Mosey to Pavilion for 4 rounds of 20 table row, 20 dips

Mosey to Playground 3 rounds of 10 box jumps 20 BBS

Mosey 2x around both lower parking lot to tail of dragon

Route 66 starting at 1st Light pole at cross walk doing Mtn Climbers

Back to AO

 

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

CIRCLE OF TRUST/BOM:
Mother Teresa-“I don’t pray for success, I pray for faithfulness”

What does it look like to prioritize being faithful over all else?  It’s hard not to get caught up in thinking worldly about things, but Christ is asking us to be obedient with a heavenly view.

 

A Numbers Game – Truck Stop Edition

THE SCENE: Suspiciously chilly……character-building chilly.

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Steam and I’ll be your QIC this morning – thanks for having me.
  • Couple of things before we begin:
    • Not a professional
    • You’re here on your own volition
    • If you need to modify anything we do this morning – feel free to do it – but push yourselves and the men around you – we have some work to do.
  • No FNGs
  • Reminder of social distancing guidlines – 10 PAX present so that’s good


WARM-O-RAMA:

  • SSH: 11×4 IC
  • Rockette: 11×4 IC
  • Imperial Walker: 11×4 IC
  • Squat: 11×4 IC
  • Merkin: 11×4 IC
  • Baby Arm Circles: 10×4 forward IC // 10×4 backwards IC

THA-THANG:

[ The Truck Stop 500 ] 

  • Around the median of the AO parking lot
  • POC (Points of Contact)s:
    • Both ends of the median
    • Middle light in between the 2 ends
  • Each POC = 2 exercises – 25 reps each
  • Ends: SSHs & Squats
  • Middle: 4 count Merkins (Army) & Bobby Hurley’s
    • ^^^These sucked ^^^ – character was built and arms and shoulder were destroyed
  • 2 laps = Truck Stop 500

(Mosey up towards the fields)

(Every light = 5 squats —> 3 lights of this)

(Q gave PAX the choice of executing the Tunnel of Love across the soccer field or doing 11s – you’ll never guess which one was the unanimous decision…..)

[ 11s ]

  • Burpees & Squats
    • 1 burpee & 10 squats to start

(Continue Mosey towrds the playground by Watt Road)

  • Every light = 1 good merkin (good form)
    • 3x

[ Nickel – Dime – Quarter ]

  • 3 POCs within the parking lot off of Watt Road
    • 1st POC = nickel (5 reps)
      • 8 Count Body-Builders/Man-Makers
    • 2nd POC = dime (10 reps)
      • Hand Release Merkins
    • 3rd POC = quarter (25 reps)
      • Squat Jumps
  • Rinse and Repeat once

(Continue mosey around baseball field)

  • 1st light = 5 SSHs
    • 2nd light: 25 SSHs
      • 3rd light: 125 SSHs
        • 125 SSHs broken up into increments of 25 – with 5 incline merkins in between

(American Indian Run back to AO parking lot)

(10 minutes to go)

  • 1st 5 minutes:
    • Mirroring the Truck Stop 500 – at each end of the median in the AO parking lot = 25 squats
    • Slow mosey around to the other end
    • Hit 100 total squats or until 5 minutes is up
  • Last 5 minutes: Mary below

MARY:

[ Core 4 Finisher ]

  • Flutter Kicks: 25×4 IC
    • 5 seconds of rest in between
  • American Hammers: 25×4 IC
    • 5 seconds of rest in between)
  • Hello Dolly’s: 25×4 IC
    • 5 seconds of rest in between
  • LBCs: 25×4 IC

fin.

COUNT-OFF & NAME-O-RAMA

10 PAX – No FNGs

CIRCLE OF TRUST/BOM:

The story of Jacob, Rachel, and Leah —> What happens when your will is Rachel but God’s will is Leah?

MOLESKIN:

The story about Jacob, Rachel and Leah (Genesis 29:15-25)

I’ve been listening and following some sermon series’s by a guy named Jerry Flowers in TX. I’ve really enjoyed his sermons and how they’ve challenged me to think and reconnect during this time. This one in question for the BOM today comes from his “Try Me” series, the first one actually – talking about the story of Jacob desiring and working 7 years for Rachel, but actually receiving Leah instead. Jerry had such an interesting and powerful take on this, that it was too good not to share, so let’s break it down. Here are some of my initial notes:

  • Jacob wanted Rachel so bad. So bad he worked 7 years for this woman. 7 years of hard labor for this woman. 84 months. I’m pretty sure I’ve never worked for a woman (or anything consistently) for straight-up 7 years> Married men – maybe/probably.
  • Jacob loved Rachel – but his desire to pursue Rachel was distracting him for what God actually needed him to focus on – Leah.
    • Jacob did not want Leah – he wanted Rachel. But he was given Leah. Unpack that mentally for a moment in real life.
    • BUT….when he was given Leah – he still chose to pursue Rachel – at the cost of 7 years of his life.

Now this part really gets me – I’ve never made this connection before and dang y’all….hold on.

  • Leah has a son named Judah with Jacob.
  • PAUSE – go to Matthew 1 to read the lineage of Jesus.
    • Matthew 1:1-2 —> ” The book of the genealogy of Jesus Christ, the son of David, the son of Abraham. Abraham was the father of Isaac, and Isaac the father of Jacob, and Jacob the father of Judah and his brothers, “
    • Fast forward through the lineage to verse 16 —> “and Jacob the father of Joseph the husband of Mary, of whom Jesus was born, who is called Christ.”

 

  • Without Judah being born by Leah, with Jacob, the lineage of JC isn’t complete. ………….

 

  • So check this —> Judah was the son of Leah –> the woman that Jacob never wanted —> but what he didn’t want, the Father needed —> it was so critical for Jacob to get Leah, because it brought in the Messiah
    • What Jacob didn’t want – the Father needed. Jacob Didn’t want Leah, but God needed Leah for Jacob’s life for a MUCH bigger purpose/story, then just working 7 years for a woman.

 

  • God’s will for Jacob’s life was always Leah – even as Jacob was chasing tirelessly, working extremely hard, and pursuing Rachel. The entire time. Even in those 7 years.

So the question has to be asked men – when we want Rachel for our life, but are given Leah, what do we do?

  • We might have worked for “Rachel” SO HARD – pursued and chased after it for so long – but what if God’s will in our life is actually Leah?
  • And a lot of times I think it’s easy for us (me for dang sure) to come to the Father saying “I wanted this” or “This is what I thought you had for me and wanted for me” or “Do you not see how much I have been working towards this?” – BUT if God’s will for our life doesn’t lie with whatever our “Rachel” is, it will die. Because sometimes when we’re focused on the wrong thing, God will allow certain things to die so we can focus on what’s going to help us to live – His will for our life. When God doesn’t have your attention – He will disturb what does
    • I mean – take a look around – our world is interrupted/disturbed. What has your attention?
    • For such a time as this – I think we are literally in the middle of this – an invitation to refocus our intention on what matters. The Lord is orchestrating this for a reason – and I think it has something to do with the invitation to refocus on me and come to me and find rest. Lay down your Rachel and let me bless your life with my will – “Leah” – whatever that may be.
    • Because what you may not want (this COVID situation, work situations, fill in the blank) – the Father may need to produce Judah out of your life and story for a much larger purpose.

So what is your Rachel, your Leah, your Judah? Maybe it’s still being fleshed out, maybe you’re in the middle of this wrestle like I am. I didn’t stumble on this sermon/message on accident I can tell you that. This hit home in a way I didn’t know home could get hit. 1000%. I’ve included the sermon link below, if you care to watch it – I hope it challenges and moves you as much as it did me.

Sermon link tied to the BOM —> https://www.youtube.com/watch?v=5O0f1FWO_hI

ANNOUNCEMENTS:

 

  • 2020 F3 Dad’s Camp: get in touch with Gibbler for more info. Great time for the kids!

 

  • 2020 Murph Challenge: Monday, May 25th –> Dog Pound AO – get in touch with Mayberry for any questions. “If not me, than who?”

 

  • F3 Hike: Saturday, May 16th – get in touch with Abscess or Steam for more info. There’s a cal event in the main F3 GroupMe – look for an event in Slack soon.

 

  • F3 Morristown Pre-Launch Q101/GrowSchool: Saturday, May 23rd – Frank Lorino Park, Morristown, TN – 7am. Clown cars and HIM highly encouraged to go if able

 

  • F3 Morristown Launch: Saturday, June 6th – Frank Lorino Park, Morristown, TN – 7am. Clown cars highly HIGHLY encouraged to show out for the initial launch Q for this new region we’re helping plant

Alphabet Workout

THE SCENE:
Cooler, dry.  Faint smell of a freshly surfaced parking lot.

F3 WELCOME & DISCLAIMER
F3- Fitness Fellowship Faith.  S3 – Safe, Socially Distant, Serious!
WARM-O-RAMA:
We got straight at it.
THA-THANG:
Go through the PAX’s F3 names performing the indicated exercise.  Take a little mosey after each name.  All exercises are 4 count, unless marked.

A Big Boys x 10 (1 count)
B Baby Arm Circles For & Back x 10
C Squats x 10
D 2 minute Mosey
E Bear Crawl to said point
F Burpee x 5
G Plank Jacks x 10
H Monkey Humpers x 10
I Iron Mike x 10
J Pickle Pounders x 10
K Windmill x 10
L Lunges x 10 (each leg)
M American Hammer x 10
N Merkins x 10
O Bernie Sanders to said point
P Carioca (L) to said point and back (R)
Q Crab Crawl to said point
R Freddie Mercury x 10
S Cherry Pickers x 7
T Rocky Balboas x 10
U Diamond Merkins x 10 (Tempo)
V High Knees to said point
W Side Stradle Hop x 10
X Inchworm x 10
Y Flutter Kicks x 10
Z Hand Release Merkin x 10 (1 count)

We did Kentucky, Rainbow, Hands, Hot Tub, Gibbler, Bunny, Cosmo (2) & Rooney

MARY:
Charmin led us in the letters M-A-R-Y

COUNT-OFF & NAME-O-RAMA
9 Strong today, plus two Ruckers joined us for the BOM

CIRCLE OF TRUST/BOM:
I think about Kipling’s If from time to time.  It seems apt right now with all that is going on in the world.

If you can keep your head when all about you   
    Are losing theirs and blaming it on you, 
If you can meet with Triumph and Disaster
    And treat those two impostors just the same;
Don’t beat yourself up too much right now – as Baz Luhrman said…
Sometimes you’re ahead, sometimes you’re behind
  The race is long and in the end, it’s only with yourself
ANNOUNCEMENTS:
Bunny – there will be rucking at 5:00 on Monday

The Return to the Gloom

THE SCENE: Thought it was gonna rain – it didn’t. 60s and feeling good. Ruckers finishing up, men gathering up and catching up at the top parking lot used for Asylum Saturday Qs because the normal morning A) lot and parking lot were taped off.

F3 WELCOME & DISCLAIMER

In full disclosure – there was a lot of rust needed to be shaken off by the Q this morning so the disclaimer was basically non-existent…..caught it when we finished, so that’s what counts right?……..

Welcomed the men BACK to F3: Fitness – Fellowship – Faith

    • Dang it’s good to be back

This is going to look a little different than we’re probably used to – but we’re going to adapt and make it work.

No FNGs


WARM-O-RAMA:

 

  • SSH: 10×4 IC
  • Rockette: 10×4 IC
  • Imperial Walker: 10×4 IC
  • Merkins: 10×4 IC
  • Cherry-Picker: 7×4 IC
  • 3 burpees on your own

THA-THANG:

Split the PAX into 2 groups of 7 – 1 with Steam and the other with Charmin for 2 different workout locations to be safe. Workouts/exercises written in chalk for both teams

  1. 10 for 10 + 4 Corners + Pyramid 10 for 10

[ 10 for 10 ]

    • 10 light-posts from top parking lot going down to normal AO parking lot 
    • Every light-post = 10 reps of an exercise
      • Merkins
      • Squats
      • Dry Docks
      • LBCs
      • Imperial Walkers
      • Plank-Jacks
      • Burpees
      • American Hammers
      • SSHs
      • Iron Mikes

[ 4 Corners ]

    • 4 corners of normal AO parking lot
    • C1 = 25 incline merkins
    • C2 = 25 squats
    • C3 = 25 line-hops
    • C4 = 25 merkins

[ Pyramid 10 for 10 ]

    • Going back up the same way we came down except:
      • Every light = # of reps that the light is + the previous light’s exercises and reps
        • For light 1 = 1 SSH
        • For light 2 = 1 SSH + 2 Plank Jacks
        • For light 3 = 1 SSH + 2 Plank Jacks + 3 Burpees
        • So and so forth until you get back to the top and end with 10 merkins (start point)

( Both teams get 30 seconds to breathe and recover —> switch missions/workout locations)

  1. Ping Pong + Fab 5 Crosswalk
    • Parking lot just to the left of the Saturday Morning AO parking lot

[ Ping Pong ]

    • Cash-In = 25 SSHs (1 count)
    • Run to 1st light post in the small parking lot
      • 25 incline merkins on curb
    • Duck Walk to 2nd light post in the small parking lot
      • 25 squats (1 count)
    • Bernie Sanders to 3rd lightpost in the small parking lot
      • 25 dips on the curb
    • Bear Crawl to 4th light post in the small parking lot
      • 25 flutter kicks  (4 count)

[ The Fab 5 ]

  • 5 cross-walk lines:
    • 1st = 10 merkins
    • 2nd = 20 squats
    • 3rd = 30 Dry Docks
    • 4th = 40 flutter kicks (2 count)
    • 5th = 50 SSHs (1 count)
  • Run to the middle of the parking lot
    • 5 merkins — straight into 5 dry docks — straight back into 5 merkins — straight into 5 dry docks
  • Cash-Out: 25 SSHs (4 count)

(both groups finish about the same time and recover in the starting parking lot)

  • 2 teams of 7 split up – 1 team in 1 corner of the lot and the other in the opposite corner of the lot
  • 2 teams take turn calling out/leading an exercise for 25 reps either on a 1 count or 4 count — then sprinting to the next corner = around the world
  • 1 around the world later — Q calls to circle up – time to end strong
    • 10×4 flutter kicks
    • 15×4 SSHs

COUNT-OFF & NAME-O-RAMA

Did the count off/name-o-rama from an extended distance

14 PAX – No FNGs

CIRCLE OF TRUST/BOM:

“Entertain the idea that there’s a possibility that what you’re going through is not about you.”

MOLESKIN:

 

Luke 22:31-32

“”Simon, Simon, behold, Satan demanded to have you, that he might sift you like wheat, but I have prayed for you that your faith may not fail. And when you have turned again, strengthen your brothers.””

We have been shaken up, we are being shaken up, and we will continue to be shaken up by an enemy who seeks to exhaust us. The devil knows he can’t win, he can’t destroy us or our faith, but he can work tirelessly to exhaust us in our faith, our relationships, our work, our calling and our purpose. But in the process of being shaken up and sifted – we start to let go of things, start to let things fall off that maybe we didn’t realize were on us – start to become more refined and attuned to being men after God’s own heart. 

Entertain the fact that there’s a possibility of what you’re going through is not about you. What if you’re going through this (fill in the bank of something you’re going through) so that you can gain and renew your strength and in turn help someone else through something. Maybe what you’re going through right now has nothing to do with you, but everything to do with how it’s shaping and refining you to further step into kingdom roles as a HIM.

Don’t run or try to fight being shaken by the enemy! Embrace it as a way to test and strengthen yourselves and your faith as HIM so that when the time comes – your strength will be divinely utilized for someone else.

    • “….and when you have turned again, strengthen your brothers.”
    • As He renews your strength and faith and guides you through life – don’t let it just become stagnant —> internalize and externalize that to strengthen a brother/sister/those around you. Sounds pretty similar to “As iron sharpens iron, so one person sharpens another.” IT’S TRUE.

Last thing: As you walk through whatever you’re walking through and go through whatever you’re going through, entertaining the idea that this may have nothing to do with you, also entertain the idea that you, as a High Impact Man, are walking/going through this for a purpose – for such a time as this. 

ANNOUNCEMENTS:

  • F3 Dad’s Camp coming up later this year – reach out to Gibbler for more info
  • F3 Hike coming up on Saturday, May 16th – look at the event in the main F3 GroupMe – reach out to Steam or Abscess for more info
  • F3 Morristown Launch is BACK ON: Saturday, June 6 – more info to come
  • Prayer Requests
    • Those who are out of a job and/or looking for a job
    • Lillydipper and his family
    • BlueBird’s son – interview today
    • Pac Man’s sister/family – walking through the loss of a loved one
    • Health & Safety of our region and families