F3 Knoxville

Tag: Halfday

Iron Pax Workout

THE SCENE: Pleasantly cool and low humidity…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretching, mosey around the church parking lot
THA-THANG:

AMRAP

200 Curls

175 Squats

150 OH Press

125 Kettle Bell Swings

100 Merkins

75 Thrusters

50 Bonnie Blairs

25 Blockies

Every 25th rep, run 25 yards, do 3 burpees, run back and continue reps

Ended with 5 blockies in cadence.

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
.
ANNOUNCEMENTS:
Hope Resource Center Run 8/20

Cerebral Palsy Work Day 8/6

Breakfast at Rep Sleepy’s House 8/23

Speedway Kraken in the Storm

THE SCENE:  “It was a dark and stormy (morning)!”  We were soaked to the bone but it kept us cool!

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Gathered at the flag.
SSH x20; Tie Fighters x10 each leg; Cherry Pickers x10.
All done IC.

THA-THANG:
Moseyed down the parking lot to other side of church in the pouring rain where the 8 stations of the KRAKEN were set up in a large circle around the parking lot.  Pax spread out at different stations and as they completed the exercise, they would run the whole circuit before going to the next station in a clockwise rotation.  Rinse and repeat.

Kraken stations were as follows:

  • 10 hand release Merkins
  • 20 mountain climbers (2 count)
  • 10 Iron rockets (2 count)
  • 20 leg lifts
  • 10 Carolina dry docks
  • 20 Imperial storm kickers (2 count)
  • 10 Burpees
  • 20 crunchy frogs

MARY:
Moseyed back to the flag.  We didn’t have a whole lot of time left so we just held squat for time.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Proverbs 11:10-11
“When the righteous prosper, the city rejoices; when the wicked perish, there are shouts of joy.  Through the blessing of the upright a city is exalted, but by the mouth of the wicked it is destroyed.”

We all have “cities” that God has placed us in charge of: our employees, our families, our circles of influence.  Through our actions and our words, we can build up and bless our “cities” or we can destroy them.  We can tear down people and destroy them with our words and inflict generational curses on our children, or we can be a blessing to them and build them up and help them to prosper.

Let’s choose to lead our “cities” well today and build them up through our words and actions, so that they will see Christ in us.

MOLESKIN:
Rep Sleepy’s mom – in hospital.
Pennies – traveling to Florida this coming weekend.

ANNOUNCEMENTS:

  • Bible study at Food City – Wednesday at 6am led by Doppelganger and Cow Patty.
  • Breakfast at Rep Sleepy’s after Saturday’s beatdown.  Sign up on Slack.
  • Work day at Cerebral Palsy Center – August 6 starting at 7am.
  • Run with HOPE on 8/20.  Shenanigans is putting together a team.  Sign up to support Hope Resource Center.

Crazy Tennis

THE SCENE:  It was very nice.  High 60s and cool.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, Windmills x10, Cherry Pickers x5
THA-THANG:
Doing this thang together!

Mosey to the bottom of the parking lot where cones are set up in a large rectangle.
First corner – Crunch Frog x15, Box Cutters x15, BBS x15, run to second corner
Second corner – Imperial Walkers x30, Flutter Kicks x30 (2-ct), American Hammers x30 (1-ct), run to third corner
Third corner – Freddy Mercury x40, LBCs x40, Plank Hold (together) 40 sec, run to fourth corner
Fourth corner – Imperial Walkers x30, Flutter Kicks x30 (2-ct), American Hammers x30 (1-ct), mosey around church back to field next to playground

4 corners of field next to parking lot
First corner – Burpees x15, Spiderman Merkins x15 (1-ct), Bernie to second corner
Second corner – Merkins x30, Mountain Climbers x30 (1-ct), Bernie to third corner
Third corner – Overhead Claps x40 (1-ct), Shoulder Taps x40 (1-ct), Bernie to fourth corner
Fourth corner – Carolina Drydocks x30, Plank Jacks x30 (1-ct)

MARY:
Circle of Pain, Superman hold for time
COUNT-OFF & NAME-O-RAMA
Outhouse, Master, Trousers, Shenanigans, Halfday, Doppelganger, Cow Patty, Burnout, Pennies, Hoosier, Grouch
CIRCLE OF TRUST/BOM:
Isaiah 41:13 – For I, the Lord your God, hold your right hand; it is I who say to you, “Fear not, I am the one who helps you.”

As I have been going through the book Voice of the Heart with some fellow followers of Christ, we are looking at what it means to allow your emotions to make you a better person.  Seeing those emotions for the good that can come out of them as they allow you to understand why you feel the way you feel.  I am constantly reminded, especially this week with looking at anger, that all emotions and feelings are good when viewed from a proper perspective.  Jesus had a righteous anger when he turned over the tables in the temple.  Anger is not a bad thing even though the world tells us that anger is bad and we should suppress it.  We should see it for what it is and understand what it means from a deeper perspective so we can properly communicate with our loved ones about what we are feeling.  As men in this world, we are too often taught that we need to suppress our emotions and just pull life up by the boot straps and keep going.  YHWH has much bigger plans for us and stifling our emotions only hurts us more.  Fear, anger, shame, loneliness, and so on are not problematic and they do not make us any less of a man.  Being part of F3 makes me realize that we do not have to go through life alone with no support.  We have earthly brothers and a Heavenly Father who have our back in the darkest of times.  We just need to be willing to reach out and ask for that help.  I am the guiltiest of all in not asking for help even as I speak these words.  My default is to do it myself and not bother anyone because they all have their own stuff to manage yet I may be one of the first people to offer help when someone needs it.  I challenge all of us to lower our guard a little and be willing to ask for help even as you are yelling inside that you don’t want to do it.

A Day of CMU Casualties

THE SCENE: Beautiful cool morning with the Smoky Mountains showing off in the background (once the sun came up)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Shoulder stretches, back and leg stretches, “Let The Bodies Hit the Floor” (planks, merkins, donkey kicks).
THA-THANG:
Modified Flora

Dora’s lazy, mean stepsister. All pax partner up, and grab a CMU.

100 Merkins – P1 does 10 with feet on CMU. P2 holds plank with feet on his CMU. Flapjack. 

Murder Bunny to cone, then CMU Bear Crawl Back. 

200 Little Baby Crunches – P1 does 20 LBC holding CMU high on chest. P2 holds legs 6″ off ground, and extends arms w/ coupon over chest. Flapjack.

Lunge to Cone, bear crawl back

300 Goblet Squats – P1 does 25 goblet squats. P2 lowers to bottom of goblet squat w/ coupon, and holds. Flapjack.

Sprint to cone, Bernie back

Rinse and Repeat

MARY:
We had 2 broken CMUs so we did burpees for those. Then we did calf raises, shoulder and leg stretches until time ran out.

COUNT-OFF & NAME-O-RAMA
14 total
CIRCLE OF TRUST/BOM:
Read from Proverbs 31 10-31. It talks about wives and how they should act, but there is a message for husbands as well. We need to lead them. The heart of her husband trusts her and he sits among the elders. He is caring and kind and make sure to set the tone for his family. Control his temper and PRAISES his wife.

MOLESKIN:

ANNOUNCEMENTS:
Breakfast at RepSleepy’s house coming up 7/16/2022.

We have work day at the cerebral palsy house 8/6 at 7:00am.

Sheep and Voices

THE SCENE: Cloudy and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20, Cherry Pickers x 10, Stretching

THA-THANG:
My version of Cut-A-Flip – 4 groups of 2 exercises. Partnered up. One partner does one exercise in the group while other partner does other exercise then swap. After each round is complete, take a mosey around the playground area and do next set.

  • Dive Bombers / WWII or BBSU (10 each)
  • Overhead Press / Goblet Squats (20 each)
  • Dips / Leg Raises (20 each)
  • Curls / Calf Raises (20 each)

MARY:
LBC’s x 25 OYO, Flutter Kicks x 20

COUNT-OFF & NAME-O-RAMA
Doctor, Cow Patty, Pennies, Halfday, Shenanigans, Burnout, Rep Sleepy, Master, Trousers
CIRCLE OF TRUST/BOM:
Read John 10:1-18
MOLESKIN:
We are compared very often in the Bible to sheep. Sheep are dumb! They wander off from their herd alone and get themselves into all kinds of trouble. A lone sheep has no protection and is easily picked off by a predator. We as men can easily become that lone sheep, coming to think of ourselves as a lone wolf in this world and having unrealistic expectations of ourselves to be strong, not letting anyone hold us accountable or see us vulnerable, and not depending on a group to build each other up. That is dumb thinking! God did not design His bride to operate that way.

Be careful men who you are listening to and whose voice you allow to speak into your life. There is one voice that should drown all others, and that voice is God’s alone. When we allow other voices to take precedent, we can get ourselves in a mess very quickly. Does God use other people to speak into our lives? Absolutely, and thanks be to Him for those people! Does our enemy also use people to accomplish his ends and lead us astray? Absolutely. God has used many people to speak into my life and share wisdom, but ultimately that wisdom came from God. I was laying floor down in my house and God taught me a lesson about listening to my wife, and there’s nothing quite like getting called out by your kids for your own bad behavior or hypocrisy. Faithful are the wounds of a friend. I have been convicted many times when scolding my children, and as the words came out of my mouth, I realized how I have done that exact same thing. I have had other voices I have listened to, namely my own, that have resulted in hurting myself and others, missed opportunities, and outright sin. This includes my struggle with suicidal thoughts, which I have dealt with since I was 12. I understand it’s not from God, and the enemy wants to take me out. I realize life isn’t easy, and we are in a fight. Fight the good fight of faith, my brothers, and listen to God’s voice, which will never lead us astray.

Also, be careful about the voice you are being. If you are in Christ, you are His ambassador. Be an encouraging and faithful voice to those around you.

ANNOUNCEMENTS:
Post-workout breakfast at Rep Sleepy’s house on Saturday, July 16th. Scheduled Work Day at The Cerebral Palsy Center on Saturday, August 6th.