F3 Knoxville

Tag: KY

Crawling with Friends

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THE SCENE: 55 degrees of perfect gloom.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20

Cherry pickers x 7

Tempo Squats x 10.
THA-THANG:
Simple Dora today. One pax bear crawls to the halfway point cones, then sprints to the end and does 20 LBC’s. Spring back to the halfway point, and then reverse lunge to the line where the other pax are working.

Exercises were as follows and yes, some did make it back to thrusters.

  • Thrusters x 100.
  • Curls x 200.
  • Goblet squats x 300.

MARY:
Just to make sure that KY’s thighs were okay, we did more goblet squats to Sally, and then OH press to Thunderstruck.

COUNT-OFF & NAME-O-RAMA
9 HIMs got better. Welcome Pitstop!
CIRCLE OF TRUST/BOM:
Proverbs 18:24 – “A man of many companions may come to ruin, but there is a friend who sticks closer than a brother.” There is an epidemic of male loneliness that exists all over this world. Many men have lots of acquaintances, but very few friends and that can be dangerous. I want you to notice that this loneliness and the importance of friendship is even portrayed in film, as well as the Scriptures. In two of my favorite westerns, Tombstone (which is the best) and Wyatt Earp, friendship is a powerful theme. In Wyatt Earp, Wyatt is having to sober Doc up quick. He knows that he is unpopular with many, but Doc tells Wyatt, “I know its not easy being my friend, but I will be there when you need me.” The truth is Doc made good on his promise. When Wyatt’s brothers were shot, Doc helped Wyatt pursue justice. In Tombstone, after a major gunfight, Creek Johnson asks Doc, “Why are you doing this anyway Doc, you ought to be in bed.” Doc was of course looking very sick at the moment, but responds “Wyatt Earp is my friend.” Creek Johnson retorts, “Hell, I’ve got lots of friends.” And with a sadness that should grip us, Doc replies, “I don’t.” I want to make three observations here. First, all of us need friends, and there is none better than the Lord Jesus Christ who died to save sinners. He knows every messed up detail of your life, but if you are wondering how good of a friend He is, just remember that He knew our shortcomings and yet died for believers anyway. That’s an impressive friend. Second, I want every man at F3 to know that I am here for y’all. Fellowship is not just some throw away term. The reason I get up early even though I hate it, and the reason I come and workout even though I suck at it and hate it, is because I know there will be men there to encourage me and that those same men need encouragement. Heck, if you got a problem, then I will do like Espy did for me one morning and we can pre-ruck and talk. I just want every man to know that I care, and I will listen. Don’t suffer alone men. We were created for community. We were created for friendship, a friendship forged on the anvil of shared suffering and pushing ourselves to be a little better than we were yesterday. F3 and the relationships and friendships I have made has changed my life for the better, and so to close, I just want to say thanks. God bless y’all, and if you need a friend, or if its been a while since you have come out to party in the gloom, then come back out. We all need friends and brothers. #ISI
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Bear Each Other’s Burdens

THE SCENE: Blustery winds. “Listening to the chorus of trees”

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x15 in cadence
  • Tempo Merkins x9 in cadence
  • Squats with CMU x 15
  • Mosey w/ block to apex and back to grinder

THA-THANG:
Carry each other’s burdens. DORA – PAX 1 completes workouts. PAX 2 Farmer’s carry blocks to end of grinder and back. If PAX 2 drops their blocks, PAX 1 must sprint to PAX 2 and carry blocks the rest of the way. PAX 2 does burpees as he waits. Eventually changed from Farmer’s carry to over head walk.

  • 100 Merkins
  • 200 WW IIs
  • 300 Squats with block (during the over head carries)

MARY:

  • Flutter kicks with block overhead x10 in cadence
  • Hello Dolly’s with block overhead x10 in cadence
  • LBC for time

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:

Galatians 6:2 – Bear one another’s burdens and so fulfill the law of Christ.

The next step of growth in our lives is not what we do to perfect ourself, but how we look to another to help them. Paul says, “the whole of the law is summed up in one word – Love your neighbor as yourself.”

We also need to consider to ask for help, for we were intended to do life together, not individually. This will also give opportunities to other’s to fulfill this verse.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:

2.0 workout from 10am-12pm at Bomb Shelter this coming Saturday.

Fire Brigade

THE SCENE: Sweatshirt weather until we warmed up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Neck rolls. Arm circles
THA-THANG:
Line up on grinder, squat and pass the bucket. Run to front of line w bucket pass it off and do a couple burpees. Did that the length of the grinder. Moved on to crumpet for 7’s bodybuilders and big boys.

MARY:
Fire brigade on the grinder again
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
https://churchotr.buzzsprout.com/1795172/11556872-october-23-2022-1-kings-1-part-3
MOLESKIN:
Bucket beatdowns will continue until the Q calendar is full 😎
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Never Miss Twice

THE SCENE: Cold enough to complain but not cold enough to keep us away.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops, little baby arm circles, tempo squats.
THA-THANG:

Kept it simple and just went for a jog in the neighborhood.  Periodically stopped for some exercises (below):

  • Burpees
  • hand release merkins
  • Mountain Climbers
  • V-ups
  • Bobby Hurley

MARY:
Cherry pickers, big boy sit ups, protractor.
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:
Recently listened to “Atomic Habits” audio book and am working on implementing some of his techniques into my life.  The book is set up to act as a manual and less of a motivational/inspirational book, which I found very practical and probably more helpful that a book just trying to inspire me to make changes.  I encourage you to read/listen!  Here are a few quotes:

“You do not rise to the level of your goals. You fall to the level of your systems.”

“never miss twice. If I miss one day, I try to get back into it as quickly as possible.”

“If successful and unsuccessful people share the same goals, then the goal cannot be what differentiates the winners from the losers.”

“Every action you take is a vote for the type of person you wish to become.”

“If you show up at the gym five days in a row—even if it’s just for two minutes—you are casting votes for your new identity. You’re not worried about getting in shape. You’re focused on becoming the type of person who doesn’t miss workouts. You’re taking the smallest action that confirms the type of person you want to be.”

~ James Clear (Author of Atomic Habits)

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:

  • Miles for Maryville Sat morning.
  • Movie night at Walts on Sat night.
  • FiA 2.0 Halloween Party and workout at Bomb Shelter 10AM-12PM on 10/29

Dirty Thirty

THE SCENE: A chilly mid 30’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 15 IC
  • Cherry Pickers x8 IC
  • Tempo Squat x 10 IC

THA-THANG:
A little mosey over to the track. There are 4 sets of exercises, each containing 3 movements of 30 reps a piece. Once you complete one of the sets, burpee broadjump between cones and take off on a lap. When you return, move on to the next set.

Set 1:

  • 30 Wide Merkins
  • 30 Ranger Merkins
  • 30 Merkins

Set 2:

  • 30 Iron Mikes
  • 30 Sumo Squats
  • 30 Monkey Humpers

Set 3:

  • 30 Shoulder Taps
  • 30 Dry Docks
  • 30 OH Claps (4ct)

Set 4:

  • 30 BBS
  • 30 Bicycles (2ct)
  • 30 Hello Dolly’s

MARY:
Finish off with BBS until time.
COUNT-OFF & NAME-O-RAMA
9 showed up to get some reps in
CIRCLE OF TRUST/BOM:
“The two most important days in your life are the day you’re born and the day you find out why” – Mark Twain

Everyone reading this has already done the first one of those, but finding out “why” is what we may never officially know. I thought maybe it was when I got married or had my first kid, but I don’t know for sure.

One thing I do know is that every single person who has ever shown up to F3 didn’t do it because it’s fun to wake up at 5am to go work out in the rain and get thrashed. There was an underlying reason that made you think you should show up to this. Could have been fitness, could have been the fellowship, could have been the faith, or it could have been something else you didn’t know or understand. I came to the conclusion that my “why” could also be out there at 5:30am because for some reason I kept showing up. Someone I may not have even met yet may impact me in such a way that it changes my life forever, or maybe I do that to someone else. Or one of those things could have already happened.

You may not ever get to know your “why” but sometimes there are some things in life that let you know you may be on the right path to find it. I think F3 may be that path for a lot of us.

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