F3 Knoxville

Tag: Halfday

Together we can accomplish more.

THE SCENE: nice and clear morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Individual stretching.
THA-THANG:
Modified Murph workout.

.2 mile run, 10 pull-up, 20 push-ups, 30 squats. Do all three in a set 10 times to reach 2 miles, 100 pull-ups, 200 push-ups,  and 300 squats.

Work as a team to help entire group complete 1 full modified murph reps per person. ( We had 6 in the group so we completed enough reps to account for 6 modified murph workouts.)
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
God did not call us to go it alone. Jesus said he is the vine and we are the branches. Being branches means we are connected to Jesus but also connected to each other through Jesus.
MOLESKIN:
John 15:5
ANNOUNCEMENTS:
Run for hope resource center.

Laying Our Cards On The Table

THE SCENE: Pleasant for late July

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Motivators from 5 to 1; Mosey to the Oval Office

THA-THANG:
Each PAX draws a card and does the corresponding exercises. Keep drawing cards until time is called, reshuffle deck if necessary

  • 2-5 – Splash Mountain x number drawn
  • 6 – Two cone shuttle run
  • 7 – Three cone shuttle run
  • 8 – Four cone shuttle run
  • 9 – Five cone shuttle run
  • 10 – Burpees x20
  • Jack – BBSU x25
  • Queen – Ballerina Squats x25
  • King – Merkins x25
  • Ace – Iron Rocket x20

I was regretting the Iron Rockets after the fourth time I drew an Ace.

MARY:
Baby Weight suggested we do the After burner on the way back to the Grinder

Afterburner (Overhead Claps x50; Seal Claps x25; Grady Corn x25),  Flutter Kicks x20

COUNT-OFF & NAME-O-RAMA
9 HIM and 1 2.0
CIRCLE OF TRUST/BOM:

“And we urge you, brothers, admonish the idle, encourage the fainthearted, help the weak, be patient with them all. See that no one repays anyone evil for evil, but always seek to do good to one another and to everyone. Rejoice always, pray without ceasing, give thanks in all circumstances; for this is the will of God in Christ Jesus for you. Do not quench the Spirit. Do not despise prophecies, but test everything; hold fast what is good. Abstain from every form of evil.”

‭‭1 Thessalonians‬ ‭5:14-22‬

“Brothers, if anyone is caught in any transgression, you who are spiritual should restore him in a spirit of gentleness. Keep watch on yourself, lest you too be tempted. Bear one another’s burdens, and so fulfill the law of Christ. For if anyone thinks he is something, when he is nothing, he deceives himself.”

‭‭Galatians‬ ‭6:1-3‬

We need men that have free reign to do all these things that Paul mentions in our lives. When we try to live alone, we will fail and end up in the ditch because we have no guardrails to keep us on the path. This is the basic concept of what F3 calls the Shieldlock. It is a group of 3-4 men that have made the dedication to be held accountable by one another. They have made the promise to be 100% honest about their struggles. They have made the commitment to see each other regularly outside of the gloom. We each need this in our life, the question now is: Are you willing to have it? My cards are on the table, I am calling myself out. I know my need in this area, what about you?

MOLESKIN:
Prayers for DonJ’s dad and stepmom who both have surgery next week

ANNOUNCEMENTS:
8/6 – Workday at Cerebral Palsy Center

8/20 – Race for Hope Resource Center, Shenanigans from the Speedway is putting together a team

8/20 – Men’s Meeting at Mount Olive Baptist in South Knoxville. Let Swerve or Rep Sleepy know if you are coming by 8/9

The Speedway Joker

THE SCENE:

It was an unusually warm and muggy morning at the Speedway and some Jokers came to play a card game.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Gathered at flag.

SSH 20x

Cherry Pickers 10x

Baby Arm Circles 10x forward 10x backward

THA-THANG:

Moseyed around the track and then around the playground. Ended at the playground where I put all of my cards on the table. The Pax would pair off and each member would draw a card to reveal the number of each exercise they would accomplish. Number cards = number of exercises on card, Ace = 10 exercises, face cards = 15.

The exercises in order:

• Merkins

• Big Boy Sit-ups

• Dips

The Pax that drew the card would start on those exercises in order while his partner ran a lap around the playground (drew a 5 = 5 merkins, 5 BBS, 5 dips, then draw another card). When the runner Pax returned, he would take over and finish out the “hand” that is partner was on and then draw another card. Then rinse and repeat.

The Twist:

when a Joker was drawn, that pax would yell Joker and everyone had to stop and do 20 burpees.

MARY:

Moseyed back to AO where we circled up and did

• Little Baby Crunches = 1 min

• Plank = 30 seconds

• Stargazers = 1 min

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“Imitate God, therefore, in everything you do, because you are his dear children. Live a life filled with love, following the example of Christ. He loved us and offered himself as a sacrifice for us, a pleasing aroma to God.”

‭‭Ephesians‬ ‭5:1-2‬ ‭NLT‬‬

As Christians, we are called to show Gods love. It is so important in our day and age to lead by example. Lead the way Jesus leads, by love! We need to love one another, love the outcasts, love the people that are hated, love the oppressed, love the marginalized, love the minorities, love the people you disagree with, etc, the list can go on and on. But we need to love as Christ loved!

As a group of men, we have to lead by example, we have to stand up and show Christs love. It is extremely important that with all of the division, hatred, bullying, etc, that others see Christ through us. The easiest way for a stranger to see Christ in our life, is by love!

You never know how impactful one act of kindness/love can have on someone who is having a bad day, week, month, or year! By showing love, you could possibly change their outlook on their struggle or bad situation. So do something nice for a stranger today! Show Gods love! It could be buying food or coffee in the drive thru for the car behind you, opening a door, smiling at someone, letting a car turn in front of you when you are in traffic, genuinely asking some one how they are and how you could help or pray for them, the list is endless! But by doing one little act of kindness we can show Gods love, little by little! Remember, there is good out there, so be the change that you want to see in the world! Show Christ’s love!

Be Love!

MOLESKIN:

Trousers – job situation

Doppelgänger – grandfather

Rep Sleepy – daughter

Burnout – wife pregnant

Master – wife pregnant

ANNOUNCEMENTS:

  • Bible study at Food City – Wednesday at 6am led by Doppelganger and Cow Patty.
  • 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.

 

Sand For Breakfast

THE SCENE: The gloom is thick this time of year

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Stretching then Indian Run with 50lb sandbag from the AO to Newell Village

THA-THANG:
One PAX takes the sandbag and runs counter clockwise around the loop while all other PAX run clockwise. Whenever the PAX with the sandbag passes someone he gives them an exercise to do 20 reps of before they continue running. Leave sandbag at the starting point and next PAX that gets there picks it up, continue till time is called.

MARY:
Indian Run with sandbag back to the AO; Wheel of Pain, Wheel of Merkins up to 4, Boxcutters x10, LBCs for time

COUNT-OFF & NAME-O-RAMA
10 HIM got about 3 miles this morning

CIRCLE OF TRUST/BOM:

“And we urge you, brothers, admonish the idle, encourage the fainthearted, help the weak, be patient with them all. See that no one repays anyone evil for evil, but always seek to do good to one another and to everyone. Rejoice always, pray without ceasing, give thanks in all circumstances; for this is the will of God in Christ Jesus for you. Do not quench the Spirit. Do not despise prophecies, but test everything; hold fast what is good. Abstain from every form of evil.”

‭‭1 Thessalonians‬ ‭5:14-22‬

“Brothers, if anyone is caught in any transgression, you who are spiritual should restore him in a spirit of gentleness. Keep watch on yourself, lest you too be tempted. Bear one another’s burdens, and so fulfill the law of Christ. For if anyone thinks he is something, when he is nothing, he deceives himself.”

‭‭Galatians‬ ‭6:1-3‬

We need men that have free reign to do all these things that Paul mentions in our lives. When we try to live alone, we will fail and end up in the ditch because we have no guardrails to keep us on the path. This is the basic concept of what F3 calls the Shieldlock. It is a group of 3-4 men that have made the dedication to be held accountable by one another. They have made the promise to be 100% honest about their struggles. They have made the commitment to see each other regularly outside of the gloom. We each need this in our life, the question now is: Are you willing to have it? My cards are on the table, I am calling myself out. I know my need in this area, what about you?

MOLESKIN:
Pray for Burnout and Master’s Ms as they continue with pregnancy. Pray for Tool Time’s friend that is battling cancer and has Covid

ANNOUNCEMENTS:
8/6 – Workday at Cerebral Palsy Center

8/20 – 5k for Hope Resource Center and Men’s Dinner at Rep Sleepy’s church