F3 Knoxville

Tag: I-Beam

Lapping the Park @ Truck Stop 1-8-22

THE SCENE: Cold and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretch the legs; tempo squats; grady corns; tempo merkins; mosey to the back of the parking lot
THA-THANG:

1 – Lunge to the first light pole and back (approx 30 yards), then Imperial Walker to the first light pole and back

2 – Side Straddle Hop x 15 on a 4-count

3 – Mountain Climber (2=1) x 10

4 – Reverse Crunch x 10

5 – Take a Lap (0.6 miles)

    • pit stop at the Bath House for 20 Inverted Rows and 20 burpees

6 – Merkins x 20 upon crossing the finish line

7 – Repeat

* All PAX completed 4 laps

** The 4th Lap’s pit-stop was modified to 20 total reps of a combination of burpees and rows

MARY

Tempo Squat x 10; Flutter Kick IC x 25; 20 Merkins OYO; 120 seconds of individual stretching

COUNT-OFF & NAME-O-RAMA
12 – Mayberry, Doubtfire, Earmuffs, Tailpipe, Cosmo, La-Z-Boy, Butters, Judge Judy, Biscuits, I-Beam, Trunk, School Zone
CIRCLE OF TRUST/BOM:

Remembering Channon Christian and Chris Newsom on the 15 year anniversary of their untimely deaths.  Live your lives with legacy in mind, practice gratitude, and love and care for those around you.  Remember that our God is a God of grace, who can turn tragedy into triumph for His Kingdom

ANNOUNCEMENTS:
Opportunity to serve at the Veteran’s Cemetery in South Knoxville on the morning of January 15th.  Check Lebowski’s post on the main Slack channel for details

Year of Fear

THE SCENE: Easy, breezy, beautiful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 merkins
20 SSH, 4 ct
5 merkins
10 windmills, 4 ct
5 merkins
10 tempo squats
5 merkins
5 cherry pickers
22 merkins
THA-THANG:
Mosey around island
5 rounds of exercise, then a lap around the baseball field with 5 each merkins, BBS, and squats at each light pole (9 light poles = 45 reps per move per lap)

Exercises between laps – 22 reps each move:

  1. Squats, American Hammers (4 ct)
  2. Merkins, Flutter Kicks (4 ct)
  3. CDDs, Star Jacks
  4. Mountain Climbers (4 ct), Wide arm merkins
  5. Dive Bombers, Burpees

Fellowship mosey to basketball goal for 2 rounds of Gotcha (10 merkin buy-in, 10 merkin penalty when out)
Mosey back to AO

MARY:
1 minute Mary – 22 flutter kicks, 4 ct

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We went around the circle and named off something that caused us stress, anxiety, or to be scared in 2021.  Most of us focused on our children, their safety, and how we’re doing as fathers and leaders.  2020 kicked off a 2 year cycle of stress, anxiety, fear, frustration, and anger.  2021, for most it seems, was even worse.  We’ve heard nonstop garbage and noise about all the things we should be scared of.  Covid, jobs, the economy, foreign governments, our own governments, non-citizens and citizens alike.  It’s overwhelming the amount of fear that’s being preached by our leaders and news outlets.

I told myself for most of 2021 to ignore the garbage and shouting, to not be scared, to just keep on keeping on.  It wasn’t until the last stretch that I realized that maybe they were on to something.  Maybe they were right.  Maybe I should be fearful.  But they were, and still are, preaching the wrong kind of fear.

Paul tells us in Philippians 4:6, “Do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God.”  In Psalm 56:3-4 we find David saying, “When I am afraid, I put my trust in you.  In God, whose word I praise, in God I trust; I shall not be afraid.  What can flesh do to me?”

Stress and anxiety have no place in our lives, gentlemen.  It will not add anything to our lives.  And we far too frequently find ourselves wallowing in the wrong kind of fear.  There is one, and only one, thing we should fear.  That is the Lord God Almighty.  Our Creator, Provider, Healer, and Savior.  Not as the world fears.  Not as we fear punishment or harm.  But a fear out of love, respect, admiration, and praise.  A righteous fear.

Job 28:28 describes fear in this way, “And he said to man, ‘Behold, the fear of the Lord, that is wisdom, and to turn away from evil is understanding.'”  Matthew 10:28 instructs us, “And do not fear those who kill the body, but cannot kill the soul.  Rather fear him who can destroy both soul and body in hell.”

Let us live our lives with the right kind of fear, the Fear of the Lord.  Let us give him all of our worldly fear, stress and anxiety to him.  Let us lead our children, spouses, friends and neighbors with a righteous Fear and help spread the Gospel to this dark world that so desperately needs Him.  Make 2022 the Year of Fear!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

steadfastness at the Dogpound

THE SCENE:32 and cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 10x count squat

1 burpee

5 Cherry pickers

50 SSH
THA-THANG:
Mosey to the base of Matterhorn and partner up. We will do a DORA excursive at the base while the partner runs up to the top of Matterhorn and does 10 merkins

  • 100 Squats
  • 200 SSH 4x
  • 300 Man makers

we got about 15 minutes into man makers, and I audibled.

 

Fellowship mosey back to the AO

MARY:

  • 32 hello dollys
  • 13 box cutters
  • 5 cobra-kis
  • 5 burpees
  • 20 V-ups

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
remember when we don’t want to keep on being steadfast remember our savior was steadfast in our place all the way to death.
ANNOUNCEMENTS:
Christmas party tomorrow is the deadline

Haircut 100

THE SCENE: First REAL cold day. Dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up stuff, literally warm up stuff. Nothing special,
THA-THANG:
Mosey to the steps, stopping for some incline Merkins and SSHs.
start with 5 burpees, run up steps and hill to Dwayne Johnson and back, 4 burpees run up, 3 burpees run up etc Repeat till all finish.

Walkers walked to marina sign. Runners ran long way around doing a lap around the big island.
At sign start “Love plus One” Haircut 100s only hit in the 1980s.
start with 1 of the exercise and add one rep at each cone. Alternate run and Bear crawls each time. Exercises are:

  • Merkins
  • Squats
  • Dry docks
  • Lunges x2

once done mosey back to AO. Runners go up to Dwayne Johnson twice and walkers walk to the AO.

MARY:
No time
COUNT-OFF & NAME-O-RAMA
15 including one FNG
CIRCLE OF TRUST/BOM:
Remember to Thank God on Thanksgiving. Don’t forget the reason of Thanksgiving.

ANNOUNCEMENTS:
Christmas party rsvp

The DogPound Becomes the Real ‘Man Park’

THE SCENE: Cool, but nice. INCREDIBLE moon set over the trees during the PreRuck. Probably the last not-super-cold day for a while. 

F3 WELCOME & DISCLAIMER Did this. Everyone welcomed and disclaimed. 

WARM-O-RAMA:

SSH IC x20 — 1 Burpee — Tie Fighters IC x10 each way — 2 Burpees — Cherry Pickers I(DogPound)C x4 — 3 Burpees 

THA-THANG:

Blindside’s Fellowship SeaBiscuit w/ CMU: 

4 Rounds; Subject 5 reps from each exercise each round; Add a lap to each round. Selected ab work OYO until the 6 arrives. Finish with 10 reps IC and start the next round together 

  • 10 Blockees
  • 15 OH Press 
  • 20 Curls
  • 25 Rows 
  • 30 Up & Over Merkins (each Merkin counts as “1”)

Ab Work: 

  • Round 1: Hello Dolly
  • Round 2: Flutter Kicks 
  • Round 3: Freddie Mercury
  • Round 4: Box Cutters 

Return to AO for a Ring of Fire of Merkins starting with 5. 

 

COUNT-OFF & NAME-O-RAMA

13 HIMs including 1 FNG. Welcome Salad Spinner! 

CIRCLE OF TRUST/BOM:

I am reading a book called Behold the Man which is a deep dive into the spirituality and faithfulness of Catholic men in today’s culture. The author references Pope St. John Paul II when he wrote that we are currently living in a “Culture of Death.” We are in spiritual warfare. Saying that Satan and evil don’t exist is foolish. The Evil One may not walk around as a red-horned devil, but he absolutely is present. Over the past few decades, men have become marginalized in society. Our culture puts such low expectations on men that it has left many men wondering how to navigate our world. 

In last weekend’s episode of Saturday Night Live, there was a fake commercial for “Man Park.” This was a park similar to a Dog Park where men can meet and make friends, alleviating their wives and girlfriends from being the only person their husbands and boyfriends talk to. While many aspects of the skit were funny if you really look at what the writers had the men and women saying, it was incredibly sad and should be a big eye-opener for our society. A 2019 Harper’s Bazaar article wrote about how men no longer know how to form emotional bonds with each other. The tagline from the skit said, “It’s not their fault masculinity makes intimacy so hard.” F3 is the real ‘Man Park,’ and I am thankful that we are able to grow physically, mentally, spiritual, and with meaningful male friendships. 

This was so sad for me because it shows just how real male loneliness is, I absolutely experienced it before starting in the Gloom. 

I think it is that our masculinity is just what CAN make emotional intimacy possible, both here in the Gloom as well as the spiritual heads of our households. We must continue to lead, throw off spiritual laziness & timidness and become a strong witness to the Truth of our Faith with passion and conviction. When enough of us do this in our society, the stereotype of the lazy, buffoon of a father in our culture/society will change. 

MOLESKIN:

Behold the Man 

Man Park SNL skit

Men’s Health Article on ‘Man Park’

F3 Twitter mentions of ‘Man Park’

ANNOUNCEMENTS:

Christmas Party. RSVP by December 1st. #annual-christmas-party channel on Slack 

Brovember: With the introduction of Weekly Winners, there is still time to compete! #brovember2021 on Slack!