F3 Knoxville

Tag: Junk

Your 3rd word

THE SCENE: 62 and Rainy- perfect RAW weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Demonstrations and mumble chatter
THA-THANG:
10 stations set up with 2 exercises to hit the same body part. PAX rotated through all 10 stations doing 1:30 exercise and :30 rest in between. We did 2 rounds so each body part was worked twice. Dumbbells, Kettlebells, Ruck Weights, Jump Ropes and CMUs were used at varying stations depending PAX choice.

Exercise pairings

  • Overhead Carry / Straight Arm Carry
  • Big Boys / American Hammers
  • Wall Dips / Tricep Kickbacks
  • Bathroom Lunges / Calf Killer Lunges
  • Kettlebell Swings / Goblet Thrusters
  • Plank Hold / Stargazers (yes you read correctly)
  • Jump Rope / Flamingos
  • Chest Press / Diamond Press (Both on Bosu)
  • Hammer Curls / Close Grip Curls
  • Bent Over Row / Superman Lat Pull (Definitely a crowd favorite)

MARY:
Timer worked well but the playlist wouldn’t advance. Sorry for the issue fellas!
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I’ll be 50 this year and in true transparency I have been a bad man. I, like many, have made bad choices, done bad things and have regrets. The bad thing about that is I have let what I think about myself keep me from being all that God created me to be.
I have been reading a book by Pastor Steven Furtick called (Un)Qualified and it is changing how I see myself and more importantly what I say about myself. Get the book and read it, but the bottom line so far is that when God called Moses to save His children Moses didn’t feel qualified and spoke ill of himself. However, when He asked “Whom shall I say sent me?” The Lord responded “I Am.”  In other words, “You can do this because, I AM.” Think about how often we say, “I am____” it may be I am Cavalier, I am Dad, I am cold, I am weak, I am ashamed, I am redeemed… on and on.
The point is, the Lord is the “I am” but it is the 3rd word we say that defines us, shapes what we believe about ourselves, holds us back or leads us on. I have been telling myself for many years “I am ashamed. I am unable. I am fake. I am bad. Etc” but God is saying, “No Cavalier. I Am…your everything” He says, I am forgiven. I am free. I am redeemed. I am chosen. I am able. I am His!
I like His 3rd words about me A LOT better than what I’ve been saying about myself for soooo many years.
PAX, what’s your 3rd word? Is it what God says you are? Is it who He says you are?
If not, it’s time that changes.
MOLESKIN:
Pray for Tapout’s Brother-in-law and sister-in-law as they recently started their child of 11 months. Terrible situation but they are looking for God’s grace in it and believe He had a purpose and a plan. Even so times ahead may be tough so remember them in your prayers.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Lap Dogs

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Grab a CMU and carry it overhead to the boat. Do tris, presses or curls while we mosey.

At the boat,

  • 10 squat presses
  • 10 super presses (iron mike style)
  • 10 tris
  • 10 curls

run towards the steps side shuffling thru the . Zig zag cones

Mosey down to the bottom steps and then up steps to Dwayne Johnson and do 10 Merkins, 10 4-ct shoulder taps and 10 dry docks.

Mosey towards top of hill above where the boat sat and do suicides at cones.

mosey to restaurant entrance and bear crawl down hill from cone to cone.

run around to boat stopping at cone to do 10 squat jumps, 10 lunges per leg, 10 4-ct imperial walkers.

repeat amlap

Mosey to AO w/CMUs
MARY:

30 flutters

COUNT-OFF & NAME-O-RAMA
10 PAX
CIRCLE OF TRUST/BOM:
You are the only Bible that some unbelievers will ever read.  Try to be the person that represents Christianity well.  People are watching And judging.
MOLESKIN:
Good work by the pax today, good fellowship at coffeteria as well. La-z-Boy “roasts” some good coffee!! Thanks for providing it brother.
ANNOUNCEMENTS:
Possible F3 backpacking trip this spring???

Foggy DogPound

THE SCENE: 30 degrees and Foggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
50 SSH

5 Cherry Pickers

10 should taps

 

THA-THANG:
Mosey to the boat ramp and a start of the route 66.

One route you do one exercise and then two, three at the next light etc.

  • Shoulder taps x4 and hold plank after the 11th light
  • Squat jumps and hold plank after the 11th light
  • BBS and hold plank after the 11th light
  • hand release merkins and hold plank after the 11th light
  • Herbeas and hold plank after the 11th light
  • head back to AO

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:

Men we need to kill last period I have been working all my adult life in battling lust period however I’ve come to realize that I’ve been more serving lust than killing it period John Piper once said you must be killing sin orcin will be killing you. It’s rung true with me this year as I consider the ways that lust destroys. I come from a broken home where my dad looked at pornography all of his life and never tried to fight or walk in the light. I know what pornography’s end is and that is death. I spoke to a much older wiser man and asked him how does he fights in period he told me that when he was given his sons The Lord used that to stir up a hatred for pornography he wanted to one day look at his sons in the eye and say I do not struggle with pornography I hate pornography. Additionally he raised the value of his wife in their home period he made much of her he laid down his life for her he spoke highly of her period he sought her out thought of her talk to her. And by God’s grace he says he was able to build a true hatred for pornography. I’d encourage you all to think about could you look your sons in the eye and say I don’t struggle with pornography. I know that’s not the case in my life and I’m praying daily that God stirs up hatred so that one day a I may be able to do that.

 

10-4 Challenge

THE SCENE: Surprisingly warm for 34 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC X 20
  • MTN CLIMBER IC X 20
  • PLANK JACK IC X 20
  • LEGIT CHERRY PICKERS IC X 5

THA-THANG:
Mosey to the location formerly known as “The Boat”

  • Perform prescribed reps and exercise at each light pole, take a right down Corey Hill and find the 10th Light Pole at the base of the 2nd flight of stairs. Pay the toll of 50 calf raises, run to Duane “The Rock” Johnson and back to start. 3 Rounds
  • 1st Round – 10 Quarter Squat Hop/4 Merkins
  • 2nd Round – 10 Lunges (single leg)/4 Hurpees
  • 3rd Round – 10 Bobby Hurleys/4 Body Builders

MARY:
Loosening the resistance of a tight Posterior Chain
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Luke 8:5-8 (Parable of the Sower) – A sower went out to sow his seed. And as he sowed, some fell along the path and some was trampled underfoot, and the birds of the air devoured it. And some fell on the rock, and as it grew up, it withered away, because it had no moisture. And some fell among the thorns and the thorns grew up with it and choked it. And some fell into good soil and grew and yielded a hundredfold.

This week while having lunch with some F3 #HIMs to work out the details of the pull up bars, I got to meet Mailbox from JUCO. Mailbox stepped up and offered to help source the pipe needed for the pull-up bars. A little while into the lunch, he looks at me and asks if I did a KTC run last year. I did. He then asked if I was the guy who walked with him up the hill on the backside, after I thought about it, I remembered running/walking with him up that hill. He told me it took him 6 months after that, but he finally made it out. (That was awesome!) We kind of left it at that. But, I was reminded of the parable of the sower.

When we tell other men about F3, it can be like the seed in the parable. Initially, I thought, “Yeah, I got one!” Immediately followed by the thought, “It’s not about you dummy.” It’s about F3. F3 is good. F3 is a gift that was given to us and is only good if we give it away.

What I left out this morning, that I wished I didn’t, was the last sentence in verse 8 – “He who has ears to hear, let him hear.”

MOLESKIN:
It felt like we got more than 1.6 miles today
ANNOUNCEMENTS:
Pull up bar install will be 2/29/20 – details to follow.

Unleash the heavy weights

THE SCENE: low 20’s but we warmed up quickly

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

Mosey to the tennis court and back

THA-THANG:

Worked through the following stations using interval timer.  Max reps at each station.  90 seconds per station with 30 second break to rotate.  The weights were piled up in the middle of the circle so each man could grab what he needed to go as heavy as possible depending on the exercise he was doing.

  • Turkish getups
  • Curls
  • Goblet Squats
  • Clean & Press
  • Calf Raise / Shoulder Shrug (alternate)
  • Jump Rope
  • Kettlebell Swings

MARY:
N/A

COUNT-OFF & NAME-O-RAMA
Cavalier, Junk, Tweet-E, Tapout, Bartman

CIRCLE OF TRUST/BOM:
Romans 1:16 – For I am not ashamed of the gospel, for it is Gods power for salvation to everyone who believes, first to the Jew, and also for the Greek.    We talked about the importance of living in this frame of mind.

MOLESKIN:
Today we broke the big guns in terms of heavy weight:  80+lb gas cans, 72lb kettlebells, 53lb kettlebells, 45lb kettlebells.  Heavy weight is good for you!

ANNOUNCEMENTS: