F3 Knoxville

Tag: I-Beam

Take Your DRP

THE SCENE:

Crisp 28 degrees with calm skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH
5 Cherry Pickers
10 Tempo Squats
10 Tempo Merkins
10 Baby Arm Circles
Quick Stretch
THA-THANG:

Mosey to soccer Field
EMOM for 10 Minutes:
4 Burpees
6 Air Squats
8 Sit-Ups

Mosey to Poopetorium
EMOM in 24 Minutes:
Minute 1: 100 yard mosey
Minute 2: 20 BBS
Minute 3: 5 Double Push-Up Burpees
Minute 4: 20 Squats
Minute 5: 60 Sec Elbow Plank Hold
Minute 6: 60 Sec Rest

Mosey to Baseball Stadium
11’s on the concrete bleachers
Derkins
Box Jumps

MARY:

Ab Cycle
15 Hello Dolly
15 Flutter Kicks
15 Reverse Crunches

COUNT-OFF & NAME-O-RAMA
Waxjob, Tailpipe, Full Tank, Google

CIRCLE OF TRUST/BOM:
To be able to help others, a man must first help himself.
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ANNOUNCEMENTS:

Look out for news about an upcoming shovel flag making session.

Tabata Refresh

I copied this Q and BOM from a previous BB in June of 2021. I fully intend to only recycle Q’s and BOMs this year! Yes, I am going to take other people’s.

THE SCENE: Rainy – Meet at the Pav-A-Lon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
I forgot my Weinke in the car so Tweet-E & Ribbed helped out. Then finished with some Tempo Merkins & of course – Cherry Pickers.
THA-THANG:
Welcome to TabaTa! Tabata = 20 seconds of work followed by 10 seconds of rest. Each Tabata is 4 minutes or 8 total rounds. We did two exercises per Tabata. Each Tabata had a 1 minute Interlude in between.

  • Tabata 1
    • Imperial Walkers & Shoulder Taps
  • Tabata 2
    • Single Leg Burpee (no merkin) & Dips
  • Tabata 3
    • Pull-ups (assisted or hangs) & HRR Merkins
  • Tabata 4
    • Squat Hops & Crabbettes (I want to call it the Crab & Grab)
  • Tabata 5
    • Plank Reach Throughs & Side Raises (surprisingly difficult)
  • Tabata 6
    • American Hammers & Mountain Climbers
  • I’m out of Tabatas so let’s run up to the gate and back. Also gives us street cred for working out in the rain.
  • Tabata 7 (from the hip)
    • DOMO Squats & BBS
  • Tabata 8 (from the hip this time, not last)
    • Hangs and Merkins

MARY:
Broga – Stretch those hips & glutes out (we’ve not made any improvement on this)
COUNT-OFF & NAME-O-RAMA
Four Horsemen – Lucky 11 today
CIRCLE OF TRUST/BOM:
From As a Man Thinketh – “A change of Diet will not help a person who will not change his thoughts. When a person makes his thoughts pure, he no longer desires impure food.” – James Allen

Stress eating, grazing, overeating, overindulging – call it what you will. This is something that I have struggled with for my entire life. Judge’s comments in the weekly newsletter motivated me to talk about it in the COT. A devotional or article that I came across in the last couple of months told me that when we surrender to Christ that we are FREE from all SIN in our life. Whatever we are holding onto is something that we haven’t yet surrendered. This is my stress eating habit. I was praying into it and felt like I was given permission to eat “all that is Holy”. What is all that is Holy? I ask God in a jokingly manner – “everything you pray over” is what came to mind next.

Man, what a realization!!?! I never pray over the handfuls of candy, or scoop(s) of peanut butter that I find myself eating. I never pray over my 3rd or 4th cup of coffee and never I have asked God to bless a 2nd helping of Ice Cream.

What if instead of just impulsively eating whatever carbohydrate or sugar laced item I can find… I said a prayer and asked God to bless it? Can it really be this simple? I tell you, like most rewarding things in my life. It is that simple, at least it seems to be, but it’s not easy. I wish I could tell you that I have absolutely mastered it and have given this sin away to be free once & for all from it’s grasps. Instead I tell you, that I’m in the middle of the fight. I’m in the battle. I’m still getting beat up. But… I’m glad to be in the fight!

According to James Allen, it starts with making my thoughts pure.

MOLESKIN:
Tabata is great way to push yourself. It’s only 20 seconds of work… how hard could that be? Apparently there are some good Tabata Timers out there and I don’t have to use the prerecorded, covers that these dudes were jazzed about.
ANNOUNCEMENTS:
Wesley House workday coming up, Off the Chain – keep your brothers in your Prayers! <- This is not relevant lol

Smurfjack Smackdown aka I Blued Myself

THE SCENE: 37 and clear.

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

SSH x20 IC
Smurfjacks x10 IC
Tempo Squats x10 IC
Smurfjacks x10 IC
LBAC x10 forward/backward IC
Smurfjacks x10 IC
Smurfjacks x10 IC
Cherry Pickers x5 IC

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THA-THANG:

PAIR UP –
High spectrum w/ low spectrum
Middle spectrum together
To the Coupon pile – get a big rock
To the Thunderdome
5 circles – 250 reps (combined) of each while the partner runs the outside.
Rock Merkins
Weighted squats
Curl-press-tri
Stocky balboa
Bent Over Rows
Break: 10 Smurf jacks together, then the other.
Audibled the Merkins and CPT to 200.
deposited the coupons back in the rock pile in time to recover

COUNT-OFF & NAME-O-RAMA
!
CIRCLE OF TRUST/BOM:

I Blew It…in fact, I keep doing it.
Some of y’all have heard this term before, but I want to introduce you to the idea of a marriage building opportunity. Many of these come about by one of us first being an idiot, then needing to come to his senses and reconcile. Sometimes these come about because our wives are afraid of something, or we have not explained something well. Sometimes these arise because our extended families are challenging. There are many reasons for disagreements, arguments, hurt feelings, etc. Paul has an interesting take on this.
“Wives, submit to your own husbands, as to the Lord. For the husband is the head of the wife even as Christ is the head of the church, his body, and is himself its Savior. Now as the church submits to Christ, so also wives should submit in everything to their husbands. Husbands, love your wives, as Christ loved the church and gave himself up for her, that he might sanctify her, having cleansed her by the washing of water with the word, so that he might present the church to himself in splendor, without spot or wrinkle or any such thing, that she might be holy and without blemish. In the same way husbands should love their wives as their own bodies. He who loves his wife loves himself. For no one ever hated his own flesh, but nourishes and cherishes it, just as Christ does the church,”
‭‭Ephesians‬ ‭5‬:‭22‬-‭29‬ ‭ESV‬‬
https://bible.com/bible/59/eph.5.23-29.ESV
For most of the last 2000 years preachers (and husbands) have focused on the first part. The whole idea of submission. If you haven’t learned it yet, you need to know that submission is not about inferiority, it is about trust and love and respect. Submission is service.
We should focus so much more on the second exhortation. LOVE your wives as Christ did. He didn’t Lord himself over the church, he didn’t manipulate the church or lie to the church to get his way. He didn’t neglect the church, or pressure the church, or ignore the church’s wishes. He does not make fun of the church, or expose its flaws in front of people. He GAVE HIMSELF UP FOR HER. That is what we are called to. Perhaps, just perhaps, we’ll stop blowing it so bad when we stop trying so hard to get what we want and instead give ourselves up to love our wives. You’re still going to blow it, but you’ll probably see why faster…and know when to being home flowers!

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MOLESKIN:
It felt colder then the thermostat said, but the PAX worked hard and got a good burn on.
ANNOUNCEMENTS:
Prayers for Google’s mom who had stents placed last night and for Earmuffs and his M as they finish their first Childrens book.

99 Pavaroblems

THE SCENE: 45 and drizzly.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Warm-a-Rama
SSH x20 IC
LBACx10 forward x10 reverse
Tempo Squats IC x10
Tempo Incans IC x10
Cherry Pickers IC x5

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THA-THANG:

99 Problems
You pick the order
Set break:
Bear crawl the perimeter OR run up the hill
UPPER
Incans
Dips
Carolina Dry Docks
LOWER
Lunges (x50 each side)
Sumo squats
Calf Raises (x4 ct)
MARY
LBC (x4 ct)
Hello Dolly (x4 ct)
Dead Bugs (x2 ct)
FINALE
Burpees to finish if needed

COUNT-OFF & NAME-O-RAMA
!
CIRCLE OF TRUST/BOM:
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Watchful Eye
My personality is one that is constantly envisioning the future. I will play out scenarios over and over again days, months or years before they may happen. I also have excellent anticipation of what may happen in just a few seconds, but so also have an optimistic outlook typically and that sometimes gets me in trouble.
My oldest son is a beastly manchild who terrorized right tackles, quarterbacks and running backs alike this last fall. Over and over again this past fall I envisioned this 8th grader whipping his blocker to stuff the play in the backfield and then saw it happen live right in front of my eyes. I’m not kidding, I have video and I’m surprised I haven’t already shoved it in your face.
When he was 4 he was in a mini bounce house with the kid across the street that essentially functioned as a wrestling ring. This kid was younger and smaller but tough and mouthy to boot. They got to wrestling and I was envisioning Michael wiping the mat with this foul mouthed little hooligan.
Too late I realized that Michael, who had never wrestled with anyone in his life, had no idea what to do. He was in a headlock, being pulled backwards and croaked out “Dad, HELP!” I can still hear the panic in his voice, and I still feel failure as I realize how alone and afraid he felt and the effect of those precious seconds it took me to break it up.
God is never distracted. He is never on His phone. He is never caught up envisioning the future. He at the same time knows everything that will happen and yet allows us to live in the tension of the unknown. He is not unaware of what you feel right now. He is fully aware of your struggle, your worry, your pain. He has no intention of letting you walk it alone, but He will also not force you to do it His way. Talk to Him. Tell him what you feel, where your heart is, how you hurt…and then listen for His encouragement. Look for His provision and direction.
““Therefore I tell you, do not be anxious about your life, what you will eat or what you will drink, nor about your body, what you will put on. Is not life more than food, and the body more than clothing? Look at the birds of the air: they neither sow nor reap nor gather into barns, and yet your heavenly Father feeds them. Are you not of more value than they? And which of you by being anxious can add a single hour to his span of life? And why are you anxious about clothing? Consider the lilies of the field, how they grow: they neither toil nor spin, yet I tell you, even Solomon in all his glory was not arrayed like one of these. But if God so clothes the grass of the field, which today is alive and tomorrow is thrown into the oven, will he not much more clothe you, O you of little faith? Therefore do not be anxious, saying, ‘What shall we eat?’ or ‘What shall we drink?’ or ‘What shall we wear?’ For the Gentiles seek after all these things, and your heavenly Father knows that you need them all. But seek first the kingdom of God and his righteousness, and all these things will be added to you. “Therefore do not be anxious about tomorrow, for tomorrow will be anxious for itself. Sufficient for the day is its own trouble.”
‭‭Matthew‬ ‭6‬:‭25‬-‭34‬ ‭ESV‬‬
https://bible.com/bible/59/mat.6.34.ESV

MOLESKIN:
It’s been a long week since Cardinal’s passing. Proud of all of what we have seen in F3 nation and the men of F3Knoxville and F3Smokies. Keep it up men!
ANNOUNCEMENTS:
None.

Share Your Burden

THE SCENE: 51 with a surprise shower during warm-o-rama.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x20
LBAC IC x10 forward, x10 backward
Tempo Squat IC x10

Cherry Pickers x5, K-town cadence

THA-THANG:

To the coupon pile
Everyone pick a handheld pair you can do a lot of reps with.
Q grabs the biggest rock in the stack and “shares” it with the nearest guy.
The PAX sets out around the grounds
  1.  small rocks = perfect Curl-Press-Tri
  2.  BIG rock = overhead hold
When the big rock carrier needs to trade, everyone does:
10 Squat Jumps
20 Lunges
30 SSH
40 Rocky Balboas
Next PAX takes “The Burden” and off around the grounds again.
Continue until time for Mary

MARY:
Ran out of time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

We just did an exercise called “Share the Burden.” How easy was the exercise overall? How easy did it feel to carry the big burden when everyone else was throwing up small rocks? What happened when you got tired? Some folks have a tendency to quit as soon as things get hard to avoid public failure. Did you give it up right away like those people? Those people don’t get up at 5am to work out in the cold!
No, your pride kicked in and you pushed as hard as you could. You tried to do more, some of us more than we should. You knew there was more work to do after, but you still pushed harder. If you knew you had more in the tank, and you were carrying the burden so the next man didn’t suffer, good for you.
But what about the rest of us? How much of your push was not wanting to be embarrassed? Not wanting to look weak? How many of us risked injury just to save face, or to not stand out?
Yesterday we lost a PAX. He was 36, a husband, father of two, a pastor in our community for 8+ years. He spent his ministry life actively reaching out to others to relieve them of some of their burden. We should all do the same.
But, I don’t need to tell most of you to help others, most of us are good at it. We often consider ourselves ready to share someone else’s burden. We volunteer to jump in and help when someone else needs it. We feel good about helping out a brother, or a neighbor, or a family…especially when the need is dire.
But what do we do when WE are the ones struggling, the one failing? Do we jump out and announce it? Do we volunteer for help? Do we look to share our own burden? Or do we hide, struggle on, and fake it?
When I last checked, the F3 GoFundMe for Cardinal’s family was over $33K…in 12 hours, basically just from F3. That shows tangibly what the PAX around us are ready and able to do. So do NOT rob them of the opportunity to serve. When you allow others to share your burden, you invite them into sharing blessing as well!
Don’t struggle in silence, don’t just try not to look like a screw up. Do not push harder when you are flailing and dragging yourself, your family or your business down. Ask for help. Ask the SkyQ, ask your pastor, and ask an F3 Brother, or two or three or four. You can’t lock shields with yourself, so look around, share your burden with the dude walking next to you, and work harder TOGETHER! Share the burden AND the blessing.

MOLESKIN:
It was a pleasure to consider just how blessed we are to have each other. #ISI

ANNOUNCEMENTS:
Impromptu convergence, this Saturday, 1/14/23 in honor of Cardinal and support of Rampart.