F3 Knoxville

Tag: Guardrail

Shag Carpet Crawl

AO: shamrock
Q: Stitch
PAX: KickFlip, Curveball, Commission, Anchorman, Base Salary, Survivor, Guardrail, Wanderer, LeBling, Baby Boomer, The Situation, Swifty, Free Fall (Justin Whitaker), Honeydew, Mermaid, Eliza, Dumpster Dive (Brad Burnette), Stiff Arm (Devin Ware), Fab Five (Mark Tichon)
FNGs: None
COUNT: 20
WARMUP:
SSH
Tie Fighters
Tempo Squats
Imperial Walkers
Mountain Climbers

THE THANG:
Mosey w football to the Coupon pile
25 Merkins
25 OHP
25 Curls
25 Tricep Dips

Football mosey to football field

>From the endzone corner we will Lunge Walk to the Goal post and do 5 Burpees. Mosey to the far end (middle of the field) and then Bear Crawl to the next endzone corner. Will then do 5 Burpees, 25 Squats. Mosey back to the 1st corner endzone and then Lunge Walk to the next corner. 5 Burpees, 25 Squats, 20 Shoulder Taps, etc. Mosey, repeat…

After each lunge/crawl we add a set:
(5) Burpees,
(25) Squats,
(20) Shoulder Taps,
(15) SSH,
(10) Flutter Kicks – 4 ct.
(5) more Burpees to end.

Run the stairs on the last lap.

MARY:
Circle up for Mary (PAX callout):
Jane Fondas
Freddy Mercuries
Supermans
Hello Dolly

ANNOUNCEMENTS:

Sign up for Haw Ridge (April 5)

COT:
50 Years!! – 1974 Fun Facts:

-Richard Nixon was president but resigned because of the Watergate scandal, and Gerald Ford became the 38th president.
-Hank Aaron broke Babe Ruth’s HR record with #715.
– Speed limit was set to 55 MPH to help save on gas, which averaged $.53 per gallon.
– The average home price was $35,000 and rent was $150.
– Blazing Saddles was the top grossing movie, by Mel Brooks and Happy Days was new to TV.
– The Rubik’s Cube was introduced.
– You likely heard the phrase “Tastes great, Less filling!” – Miller Lite
– UPC barcodes were created and first used at supermarkets in Ohio.

If you were here at my last Q, about 3 weeks ago, you’ll remember that I talked about truth and the importance of grounding your life in objective, not subjective truth. Truth tells us something about the nature of reality, whether we believe that or not. Jesus was an example of truth, “I am the way, the truth, and the life”. Truth guides us in our faith. Not blind faith, but good reasons to know what to put our faith in.

It was a little more than 10 years ago that I began to reengage my faith. My Christian faith. I had been wandering away from God for some time. I was struggling as a young father, was in a difficult marriage, and in a challenging retail career. I needed some answers. I needed some direction. I needed some real brothers. And, I needed truth to be at the center of it all. I needed God.

So, I returned to church and I got plugged into a men’s group. It wasn’t just a “How was the game?” group, or “What kind of car do you drive?” group. It was real. It was connecting. It was hard. It made men open up and be vulnerable. It was life. It was true! It really saved me at a dark time in my life. Those men and that community.

Fast forward to 2021. My Christian faith had strengthened. My community life was also much stronger. But I was still a Sad Clown, in a few ways. My physical condition was not so great. I needed growth and strengthening in that area, as well. I had a close friend at church. Many of you know him as Guardrail and I’m thankful he’s here today. He was the one that first told me about F3. He told me about the nicknames, the 5:30 meetings (which I thought was crazy), and the community and leading that was taking place at F3. Often, when we were together, he would casually throw out a “you should come by F3 in the morning. Check it out”. It took awhile, but I finally showed up one morning. It just happened to be Booster’s 50th Birthday Respect Q. Guys showed up on a chilly April morning wearing button up shirts and ties to workout in the gloom. It was fun, and a bit festive… until we started the workout. And then I nearly died! KickFlip was there and he remembers how I struggled just to make it to from station to station of our 4 corner workout.

That brings me to today. I’m 50!

Have I finally figured out life? Nope.

Is life still hard and with struggles? Yep.

Do I still struggle with things I feel like I shouldn’t still struggle with? Yes, but fewer.

Do I have God back in my life? Yes!

Is goodness and truth present in my life? Yes!

Am I more physically fit and stronger today? Yes! In the best shape of my life and about 20 lbs lighter than I was when I showed up.

Do I have more than 10 men that I can call on when I am in those struggles and need someone to lean on? Yes! (By the way, there are very few men in our world who can say that).

Is my life more meaningful and richer today than it was when I was 40? Absolutely, 100%, without a doubt!
God, Truth, and F3 (Fitness, Fellowship, & Faith), are all a part of my life today and I wouldn’t trade it for anything.

If you know someone that needs F3, give them a friendly nudge. We all know what this group means to us and what it can do for someone else. Thank you, ALL! I love you!

Radical Forgiveness = Unlimited Love ❤️

AO: juco
Q: Butterknife
PAX: Love Shaq, Wanderer, Guardrail, Parkour, Data, Windex, Trash Panda (JUCO), Booster, Dart Gun, Fetch, Erector, Lt. Dan, Mailbox, Butterknife
FNGs: None
COUNT: 14
WARMUP: ssh, windmills, arm circles both ways, navy seal burpees, cherry pickers

THE THANG:
Mosey to JUCOmanjaro
– This was originally done on a football field we improvised using cones and parking spaces.
EXERCISES AT FIRST LINE AND EVERY HASHMARK. ONCE YOU COMPLETE THE 1ST EXERCISE RUN DOWN BACK TO STARTING LINE, REPEAT THE FIRST EXERCISE MOVE UP NEXT HASHMARK AND DO THE NEXT EXERCISE, RUN DOWN BACK TO STARTING LINE REPEAT THE 1ST 2 AND MOVE TO THE 3RD.  AND SO ON.
1 MOVEMENT EVERY HASHMARK, STARTING AT THE STARTING LINE. 1 GET UP.  5 NAVY SEALS , 10 V-UPS, 15 IRON MIKES, 20 MERKINS, 25 BIG BOY SIT UPS, 30 MT. CLIMBERS, 35 AMERICAN HAMMERS, 40 SIDE STRADDLE HOPS, BEAR CRAWL 10 YARDS, 50 SQUATS
– Called an audible around the mountain climbers to regroup and climb the hill together.
– Mosey back to the flag stopping for dips and curls.

MARY:

ANNOUNCEMENTS:

COT:
”Get rid of all bitterness, rage, anger, harsh words, and slander, as well as all types of evil behavior. Instead, be kind to each other, tenderhearted, forgiving one another, just as God through Christ has forgiven you.“
‭‭Ephesians‬ ‭4‬:‭31‬-‭32‬ ‭NLT‬‬

Unforgiveness is a tomb that we bury ourselves in.

If you harbor unforgiveness in your heart, you have limited love.

Oh yeah, have you forgiven yourself? Regret is an anchor ⚓️ you can let go of.

Radical forgiveness gives you resurrection power! What did Jesus say from the cross, “Father forgive them…”

Surround yourself with men that will call you forward. Men that will hold you accountable.

Thank you :pray:

3X3’s at JUCO

AO: juco
Q: Wanderer
PAX: Lt. Dan, Mailbox, Stye (Hal Phillips), Commission, Butterknife, Data, Guardrail, Fetch, Windex, Booster
FNGs: None
COUNT: 11
WARMUP:

Side Straddle Hop
Thai Fighters (left/right)
Reach for the skies/let it hang
cherry pickers

Mosey to the coupon pile…

THE THANG:

3×3 – Complete a circuit and run a lap. Repeat each circuit 3 times.
3 Circuits 3 Times = 3×3

Circuit 1
– CMU Curls x 15
– Diamond Merkins x 10
– Mountain Climbers x 30 (2 ct)
– Heavy Hammers x 20

Circuit 2
– Merkins x 10
– Skull Crushers x 15
– V-ups x 10
– Burpees x 10

Circuit 3
– Thrusters x 10
– Werkins x 10
– Rainbow Drops x 15
– High Knees x 30

MARY:
none!

ANNOUNCEMENTS:

COT:

> Romans 8:1 There is therefore now no condemnation for those who are in Christ Jesus.

A simple reminder of our standing with God if we have accepted Jesus. Something unshakable we can rely on in uncertain times.

Our Blessing

AO: juco
Q: Erector
PAX: Butterknife, Lil’ Spice, Guardrail, Dart Gun, 5K, Trash Panda (JUCO), Pinky, Survivor, Erector
FNGs: None
COUNT: 9
WARMUP: 15 SSH, 15 Mountain climbers, 15 Moroccan Night Club, 10 tempo squats, 5 cherry pickers.
THE THANG: Mosey to the coupon pile. After each exercise, run to the top of the stairs and alternate between 5 pull-ups and 5 toes-to-bar.
-25 curls
-25 OHPs
-25 goblet squats
-15 thrusters
-15 blockees
Mosey to the Sophomore. Do 25 2-ct flutter kicks at the first corner. Bernie up the hill and run the loop. Do 25 more 2-ct flutter kicks at the first corner and Bernie back up the hill. Do 25 merkins and run the rest of the loop. Continue this trend picking up an additional exercise for the next two laps: 25 LBCs and 15 burpees. We ran out of time to do the burpees. Mosey back to the flag.
MARY: 20 big boys OYO.
ANNOUNCEMENTS: Escape from Haw Ridge on April 5th.
COT: We are, in general, a very blessed nation. Oftentimes, we do not count our blessings from God, and we take them for granted. At church, we sing a song “Count your blessings, name them one by one.” We need to remember to be grateful for all of our blessings, but this morning, I want to mention one blessing in particular that we especially shouldn’t take for granted: our wives. Proverbs 31 contains a description of a wife’s worthiness. In particular, verse 10 tells of her worth. “Her worth is far above jewels.” Our wives are a treasure that is far above value. If you are anything like me, you probably don’t tell her this often enough. She needs to know! There are far too many marriages that end for many reasons. Don’t let lack of appreciation for all she does be a reason for strife in your marriages.

Cards beat down

AO: juco
Q: Fetch
PAX: jeff, Love Shaq, Booster, Dart Gun, Guardrail, @simba
FNGs: None
COUNT: 11

WARMUP: SSH, TEMPO SQUATS, CHERRY PICKERS, 20 4COUNT BABYARMCIRCLES FORWARD, 20 4COUNT BABYARMCIRCLES BACKWARDS, 20 4COUNT SEAL CLAPS, 20 4COUNT OVERHEAD CLAPS
THE THANG: MOSEY TO CMU PILE, Partner up.
Draw a card. Number is # of reps, color is multiplier, suit is the exercise.
After the exercise, take a lap
Alternate drawing the card, and help your partner if you finish first.
Black is X5, Red is X10, Ace is 1, Facecards are 10
Spade: BBS
Clubs: Merkin
Diamond: Squat
Hearts: Lunges (both legs is 1)

MARY: RING OF FIRE, FLUTTER KICKS, JLO’S, SUPERMANS
ANNOUNCEMENTS: NONE
COT: COT: Listening/Hearing
At a men’s get to together at church this week, the focus was on listening.
How fruitful is your listening. With your wife, kids, at work, family, and with the Lord. Are you listening in order to get your next word in? Are you thinking about what you’re going to say rather than really listening? Are you focused on you or on the one speaking and what they are saying?

”But those that were sown on the good soil are the ones who hear the word and accept it and bear fruit, thirtyfold and sixtyfold and a hundredfold.”“
‭‭Mark‬ ‭4‬:‭20‬ ‭ESV‬‬
bible.com/bible/59/mrk.4.20.ESV

The exercise at church was to partner up, and one person just speak for 5 minutes, and the other listen, with no words the whole time. The topic was to discuss a challenge/issue we are dealing with and also to share a hope and prayer that we have. He got this from someone else, and in their exercise, the challenge was for 20 minutes.
I’ve not done it yet, and I’ll accept some accountability here, but I want to do this exercise, or some variation with my wife. Talking and being focused on listening is something we need to improve, so I’ll encourage you to do the same with your wife or someone else in your life.