F3 Knoxville

Tag: Guardrail

STOPPING FOR BISCUITS ‘N GRAVY

THE SCENE: Damp and in the 50’s

F3 WELCOME & DISCLAIMER✔

WARM-O-RAMA:
(All IC, sets of 10): Cherry Pickers, Windmills, Tempo Merkins, Tempo Squats
THA-THANG:
Mosey to Courtyard brick walls, stopping along the way for the QIC to send a quick text message (while PAX hold an Al Gore) to Sargent Slaughter to let him know where his Hardship Hill tools were staged at the QIC’s house……..then 10 Burpees. Stopped again for 20 Merkins.  Stopped again for 30 Squats.  Stopped again for 40 Dips……

Finally at Courtyard walls and inner oval pathway……Seabiscuit style circuit:

  • 10 Burpees, 20 Merkins, 30 Squats, 40 Dips, Run 1 Lap
  • 10 Burpees, 20 Merkins, 30 Squats, 40 Dips, Run 2 Laps
  • 10 Burpees, 20 Merkins, 30 Squats, 40 Dips, Run 3 Laps (stopped for time)

Mosey to Coupon Pile:

  • 30 Coupon Curls, 30 Coupon Tricep Extensions
  • 20 Coupon Curls, 20 Coupon Tricep Extensions
  • 10 Coupon Curls, 10 Coupon Tricep Extensions

Mosey back to shovel flag.

MARY:
Dealer’s Choice (practiced cadence calls): Freddy Mercury, Hello Dolly, Shoulder Taps, Flutter Kicks, Imperial Walkers, Mountain Climbers.
COUNT-OFF & NAME-O-RAMA
8 Men not afraid of a little rain.
CIRCLE OF TRUST/BOM:
QIC discussed his practice of sticking to tasks, to-do’s etc throughout his day – sometimes being so focused on what he perceives as priority, he misses the call to help another person as he’s either “too busy” or it’s “inconvenient.”  Jesus was not like that.  We see this in Mark 10: 46-52, when Jesus heals a blind man days away crucifixion and in the midst of his mission to save the world. With all he had going on, the crowd, the knowledge that he would soon die a brutal death, Jesus stopped – dead in his tracks – for a poor blind beggar.

Blind Bartimaeus Receives His Sight

46 Then they came to Jericho. As Jesus and his disciples, together with a large crowd, were leaving the city, a blind man, Bartimaeus (which means “son of Timaeus”), was sitting by the roadside begging. 47 When he heard that it was Jesus of Nazareth, he began to shout, “Jesus, Son of David, have mercy on me!”

48 Many rebuked him and told him to be quiet, but he shouted all the more, “Son of David, have mercy on me!”

49 Jesus stopped and said, “Call him.”

So they called to the blind man, “Cheer up! On your feet! He’s calling you.” 50 Throwing his cloak aside, he jumped to his feet and came to Jesus.

51 “What do you want me to do for you?” Jesus asked him.

The blind man said, “Rabbi, I want to see.”

52 “Go,” said Jesus, “your faith has healed you.” Immediately he received his sight and followed Jesus along the road.

Pray that each of us become more like Jesus in this story – that we can set aside “priority” tasks, to-do’s, and other orders to stop, listen and obey the Holy Spirit’s call on our lives.

MOLESKIN:
N/A
ANNOUNCEMENTS:
3rd F @ Bomb Shelter Saturday

Tour Around the Strip Mall

THE SCENE: Mid-60s, calm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby Arms Circles forward IC x 11

Baby Arms Circles reverse IC x 11

Overhead Clap IC x 9

Cherry Pickers IC x 5

Harry Rockets IC x 10

Plank Ups x 5

Motivators IC down from 8

THA-THANG:
First Leg: Line up on the end of the parking lot, Mosey to the end with x20 Calf Raises.  Repeat on the way back.  Hold Al Gore for the six.

Second Leg: Grab a spot on the guardrail, Dips and Derkins, 20 each.  Hold Al Gore for the six.

Tour around the Strip Mall:  Four corners; start with x30 at each location.  Rinse and repeat, reducing reps by 5 each lap.

  1. Corner 1: Alpo, Lunge to C2
  2. Corner 2: Heels to Heaven, Mosey to C3
  3. Corner 3: Jack Squats, Bear Crawl to C4
  4. Corner 4: Moving Merkins, Mosey back to C1

MARY:
Flutter Kicks IC x15

Pickle Pounder IC x15

Side Pounder IC x 15

Freddie Mercury IC x20
COUNT-OFF & NAME-O-RAMA
15 HIMs
CIRCLE OF TRUST/BOM:

Habakkuk

Chapter 1
Versus 3-5
“Must I forever see these evil deeds? Why must I watch all this misery? Wherever I look, I see destruction and violence. I am surrounded by people who love to argue and fight.”
‭‭ “The law has become paralyzed, and there is no justice in the courts. The wicked far outnumber the righteous, so that justice has become perverted.”
‭‭ “The Lord replied, “Look around at the nations; look and be amazed! For I am doing something in your own day, something you wouldn’t believe even if someone told you about it.”
‭‭
We can easily feel like everything around us is chaos and have anxiety or stress about how to overcome it. This can be true for many aspects of our lives but remember as God told the prophet Habakkuk in a vision that he’s working plans that you could even fathom if he told you about them.
Try not to get overwhelmed with the aspects of life that you cannot control and focus on bettering yourself and the ones around you…there’s only one way to eat an elephant, one…bite…at…a…time

MOLESKIN:

ANNOUNCEMENTS:

Tabata Time In Tennessee

THE SCENE: 52 and beautiful…almost too nice for the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops (IC) X 15
  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles Forward X 10 followed by Michael Phelps
  • Baby Arm Circles Backward X 10 followed by Michael Phelps
  • Tempo Squats (IC) 4 CT X 10
  • Hand Release Merkins (OYO) X 10
  • Burpees (OYO) X 5
  • Mosey to the Junkyard

THA-THANG:

Junkyard – Behind Maintenance Building – Coupon Pile

Mosey to next parking lot – Tabata 30 seconds of work / 10 seconds of rest

  • Rifle Carry CMU to next parking lot
  • AMRAP CMU Thrusters (for 2 minutes)
  • AMRAP CMU Bent Over Rows
  • AMRAP CMU Lunges
  • AMRAP CMU Overhead Press
  • Run .15/mile around the parking lot
  • AMRAP CMU Curls
  • AMRAP CMU Squats
  • AMRAP CMU Triceps
  • AMRAP Burpees
  • AMRAP Flutterkicks
  • Run .15/mile around the parking lot
  • AMRAP CMU Tricip Extension
  • AMRAP Big Boy Situps
  • AMRAP Calf Raises on the curb
  • Mosey to AO

MARY:

Part of workout

COUNT-OFF & NAME-O-RAMA

5K, Butter Knife, Dart Gun, Guardrail, Hound Dog, Judge Judy, Ralph, Wanderer & Booster

CIRCLE OF TRUST/BOM:

Continuing the theme about friendship, I discussed the JUCO October Challenge to reach out to friends who could benefit from F3 or who just may need a friend.  This Challenge has already prompted me to text 15 or so guys (local and around the country) who I haven’t talked to in a while.  The result is I’ve had some good conversations with old friends and/or acquaintances that may need a friend.

While I am reaching out to people who may need a friend, this has been good for me because it has forced me to get off my rear (could have used a stronger word) and do something that not only makes me feel good but is bringing a smile to the faces of others.

So why is it important to have friends AND BE A FRIEND?

1 Thessalonians 5:11 – Therefore encourage one another and build each other up, just as in fact you are doing.

Colossians 3:13 – Bear with each other and forgive one another if any of you has a grievance against someone. Forgive as the Lord forgave you.

Ecclesiastes 4:10 – If either of them falls down, one can help the other up. But pity anyone who falls and has no one to help them up.

1 Peter 4:10 – Each of you should use whatever gift you have received to serve others, as faithful stewards of God’s grace in its various forms.

ANNOUNCEMENTS:
3rd F at Bombshelter Saturday, October 17th

JUCO circuit

THE SCENE: chilly mid 40s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo Merkins, 10 Moroccan night club, 10 tempo squats, 10 harry Rockettes
THA-THANG:
Mosey to new parking lot south of the Sophomore. A course is setup that snakes through the lot and up towards the Sophomore. Do the exercises as noted on the pavement and follow directions for getting to the next location.

  • 20 Merkins
  • Lunge walk
  • 20 Freddie Mercury (2-ct)
  • Karaoke (switch sides halfway)
  • 20 Squats
  • Run up to the base of hill
  • Bernie Sanders up the hill
  • 10 burpees
  • Crab walk to middle
  • 20 Merkins
  • Bear crawl to end
  • 20 mountain climbers (2-ct)
  • Mosey to pull-up bars and do 5
  • Down to coupon pile
  • 20 Overhead presses
  • Mosey back to start
  • AMRAP

MARY:
While we got everyone gathered back together, 10 Flutter kicks. Mosey back to flag and then we got in 20 Hello Dolly.
COUNT-OFF & NAME-O-RAMA
23 HIMs at JUCO. Nice! One FNG. Welcome Leggings!
CIRCLE OF TRUST/BOM:
Consider the faith of Noah. He was instructed to build a very large boat because of a coming flood. It had likely not rained before that point in time and it took decades to build the ark. Imagine the ridicule he must have received while building the ark. Through all of this, he didn’t loose faith and continued to build as instructed by God. Faith that is unshaken by any worldly thing is what God wants our faith to look like. Strive for that.
MOLESKIN:
Great to be back and leading a JUCO bootcamps.
ANNOUNCEMENTS:
Hardship Hill tomorrow!

Nine Line

THE SCENE:  50 and clear.  Perfect for a beatdown.
F3 WELCOME & DISCLAIMER:  Administered 
WARM-O-RAMA: 

Reach for the sky
Chinook OYO
Michael Phelps OYO
Finkle swings OYO
Imperial walker IC x 9
Tempo squat IC x 9
Tempo werkins IC x 9
Carolina dry dock IC x 9
Heals to heaven IC x 9
Parker Burpee x 2 OYO
Projectivator from 9

THA THANG:

Mosey to Jucomanjaro.  Stop at the coupons and do 20 curls, 20 shoulder presses, 20 triceps, 20 curls, and hold over your head while I explain what comes next.

Nine Line:  Divide into groups of 3.  As you run up Jucomanjaro, there are nine lines spaced 100’ apart.  At each line is a cone with an exercise.  Run to the cone, perform the exercise, and run back to the base of Jucomanjaro.  Perform 2 parker burpees at the base, then go back up and move to the next cone in sequence.  Each team starts at a different cone, to keep us spaced out.

Exercises were:

  • Base: 2 parker burpees
  • Line 1: 30 merkins
  • Line 2: 30 flutter kicks 4-ct
  • Line 3: 30 carolina dry dock
  • Line 4: 30 heals to heaven
  • Line 5: 30 diamond merkins
  • Line 6: 30 hello dolly (4-ct)
  • Line 7: werkins
  • Line 8: 30 side crunch (15 each side)
  • Line 9: 30 mountain climbers (4 ct)

MARY:

Run down Jucomanjaro, performing 15 air squats at each cone.  Mosey back to the shovel flag.  10 rosalitas + 10 hello dolly + 20 LBC.

COUNT-OFF & NAME-O-RAMA

Me and 8 of the best men I know

CIRCLE OF TRUST/BOM:

Bottom line up front – Today’s Word was about thinking about the broken men (Sad Clowns) in your life and inspiring them to better themselves.  I opened by echoing part of Butterknife’s Word from a couple of weeks ago.  This group means so much to me.  You guys challenge me to be better as a father, husband, and friend.  I am grateful for you all.  BUT…

 

I want you to imagine yourself as an American soldier, on a humanitarian mission in little mountain village in Afghanistan.  It is a peaceful and beautiful early fall morning, but you sense a tension in the villagers.  All the sudden, the peace is shattered, and your unit is under attack from a hidden enemy.  You and another soldier take cover behind the heavy wheel of a Humvee and are returning fire when, to your left, you hear a thud and a groan.  You look over and see that he’s been hit in the leg and is bleeding.  What do you do?  In that moment, what is your obligation to that solider?

Get him into a safe position!  Apply first aid – help him put pressure on the wound to stanch the bleeding – elevate his feet!  Once he’s stable, you secure the scene – continue to return fire until advantage is won!  Next, call in the casualty and get a medevac on the way!

The battlefield version of dialing 911 is “calling in a nine line”.  It is a standardized, efficient, way to send casualty information by radio traffic.  Here is the format:

  • Line 1. Location of the pick-up site.
  • Line 2. Radio frequency, call sign, and suffix.
  • Line 3. Patient precedence: (A – Urgent, B – Urgent Surgical, etc.)
  • Line 4. Special equipment required: (Extraction equipment, ventilator, etc.)
  • Line 5. Number of patients:
  • Line 6. Security at pick-up site: (e.g. enemy troops in area, approach with caution)
  • Line 7. Method of marking pick-up site: (e.g. smoke signal)
  • Line 8. Patient nationality and status: (e.g. US military, US civilian)
  • Line 9. NBC Contamination: (e.g. nuclear, biological, chemical)

The expectation is that you will relay this information in less than 25 seconds.  Therefore, you have to know exactly what you’re going to say before you make the call.  Before you call in the nine line, you must first pause to deliberately and accurately evaluate the wounded man’s condition.  Where is he?  What is the situation?  How bad off his he?  Ultimately, how are we going to get him out of this mess that he’s in?  Now…call in that nine line!

I want to use that as a metaphor.  In the battlefield of life, there are wounded men around you.  Think about the men in your life – your coworkers, your neighbors, your brothers, your friends.  Which of those men is a casualty?  The coworker whose health is so poor that he can’t play with his own kids? (I’ve been that man).  The friend who has checked out from his marriage? (I’ve been that man).  The brother who drinks every night – not to relax, but to retreat? (I’ve been that man).  The neighbor who is pretending to have it all together, but you know it’s just a façade?  (I’ve been that man).  Who is a hot mess right now?  Now, prep a quick nine line for him.  What I mean is…pause to deliberately and accurately evaluate that wounded man’s condition.  Where is he (physically, relationally, spiritually)?  What is the situation (health, relationships, habits)?  How bad off his he?  Ultimately, what can we do to get him out of this mess that he’s in? 

I love this group…BUT…we are missing something – THAT MAN.  The mission of F3 is to “to plant, grow and serve small workout groups for men for the invigoration of male community leadership”.  If JUCO is going to make a real impact on the Hardin Valley community, then we must bring out the men who need to be invigorated.  Those who are hurting need to come and be encouraged.  Those who are self-absorbed or arrogant need to come and be humbled.  Those who are listless need to come and be spurred into action.

Q-Source 1.1 says this about those men, “A man needs help to get right.  The boats of some men have been so long capsized that they have gradually surrendered to a life of being swept downstream by circumstances.”  You are called to be that man’s disruptor.  You are called to bring a disturbance to his life which is led only by inertia.  Bring him out.  F3 is not going to save his marriage, it isn’t going to give his life purpose, it certainly isn’t going to redeem his soul.  But…waking up early, working hard with hardworking men, being challenged by challenging words, praying together – those habits just might spur MOVEMENT, then ACCELERATION, then MOMENTUM in the right direction. Over time, the impact of that routine can be huge.

Bring that man out here.

MOLESKIN:

Repeating part of Stye’s Word from last week; Proverbs 27:17, “As iron sharpens iron, so one man sharpens another.”

Romans 15:1-2, “We who are strong must help those who are not strong. We must not do what pleases us. But each of us must please his neighbor. He must do what is good for him and what will help him do better.”

Q Source 1.1 https://f3nation.com/drp-2

ANNOUNCEMENTS:

Prayers for Darryl in the hospital.  Rejoicing for Bailey!