F3 Knoxville

Tag: Mailbox

Have No Regrets

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AO: juco
Q: Booster
PAX: Butterknife, Chuck Munsey, Mailbox, Booster, Dart Gun, Wanderer, Ike, Guardrail, Shrubbery, Love Shaq, Fetch, Windex, Starlink
FNGs: None
COUNT: 13
WARMUP:

• Cherry Pickers (IC) 4 CT X 10
• Baby Arm Circles Forward X 10 (IC)
• Baby Arm Circles Backwards X 10 (IC)
• Overhead claps X 10 (IC)
• Tempo Squats X 10 (IC)
• Stretch on your own

THE THANG:

• Station 1 – 40 Calf Raises, 20 Merkins, & 20 Squats & Run to next location
• Station 2 – 10-20 Sandbag Cleans & Over-the-shoulder throws & 10-20 Bent Over Rows & Run to next location
• Station 3 – 20 Curls, 20 Overheard Press & Run to next location
• Station 4 – 20 Neutral Grip Rows & 20 Slam Balls then run to next location
• Station 5 – 20 Dips & 30 Lunges (15 each leg) & Run to next location
• Rinse & Repeat

MARY:

Heels to Heaven X 15
Hello Dollies x 15

COT:

I regret doing some things in my life but right now, I regret not doing some things as well. You know that I had a friend from church, Jeff, that died from cancer a few weeks ago. His funeral was Sunday. I regret not knowing him better. Sure, we talked on occasion and texted quite a bit at times but I kept saying we’ll get together when you get to feeling better. We had plans a couple of months ago but he was exhausted and slept through the time we were going to get together. He was sick, hurting and struggled with sleep so I told him he needed that sleep and to not be sorry about it and they we’d schedule another time to get together…but he got sicker and died.

Part of me thought he’d get better and we’d be going to baseball games together in the future. Part of me was scared because I didn’t know what to say to him when we talked. I was so pissed that his cancer kept coming back and he kept getting turned down for clinical trials. He was so positive and while he wanted to live, he was OK dying because he knew where he was going. He was strong and I regret not learning more from him when I could have.

Regret is sorrow or remorse over something that has happened or that we have done. Regret can also be a sense of disappointment over what has not happened, such as regretting wasted years. To be human is to have regrets because making mistakes is a universal experience.

I’m certain if I went around this circle that each of you could name at least one regret.

Here are some interesting quotes that I found…

“The biggest regret of your life won’t be what you did, it’ll be what you didn’t do.” – Lee Brice
“Never regret. If it’s good, it’s wonderful. If it’s bad, it’s experience.” – Victoria Holt
“Live life to the fullest.”
“Don’t be afraid to make mistakes.”

Peter is one biblical example of someone who deeply regretted a decision. Although Peter was committed to Jesus, his fear made him run away when the soldiers came to arrest Jesus, and he later denied his Lord. His actions did not come from a desire to sin, but from impulse, spiritual immaturity, and fear. He deeply regretted his actions and was forgiven.

I want to challenge you to not have regrets. If you need to make a call or ask forgiveness or change your ways or eat better or exercise more or read more scripture or pray more or stop stressing about everything, etc…do it today…or stop doing whatever it is today. We’ll never be perfect but we can all be the best version of ourselves so please push and encourage me and I’ll do the same to you.

Push Yourself to be Humble

AO: juco
Q: Erector
PAX: Chuck Munsey, Butterknife, Guardrail, Dart Gun, Mailbox, Fetch, Starlink, Booster, Ike, Wanderer, Pelican, Love Shaq, Shrubbery, Erector, Hat Trick
FNGs: 1 Hat Trick
COUNT: 15
WARMUP:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 tempo squats, 5 cherry pickers
THE THANG:
Mosey to the coupon pile. The workout is a circuit style where you perform an exercise; run up the steps and do 5 pull-ups; run by the adjacent building, down the road, and back to start. Then, proceed through the list of exercises in the same fashion. AMRAP.
– 20 merkins
– 10 heavy lunges each leg
– 20 v-ups
– 10 burpees
Mosey back to the flag stopping part way for some LBCs.
MARY:
No time
ANNOUNCEMENTS:
Escape from Haw Ridge sign up.
COT:
I have a question for us to ponder this morning. Do you often find yourself arguing with others? Do you do so at work, at home? Why do we like to argue so much? It has been pointed out to me by my wife that I tend to argue a lot with my son in particular. It was also pointed out to me that I tend to want to prove that I am right on a matter even if it takes going out of my way to do so. He still argues with me anyway. This is arrogant of both of us. Is arrogance really that bad? Take a look at Romans 1

‭‭Romans‬ ‭1:28‭-‬31‬ ‭NASB1995‬‬
“[28] And just as they did not see fit to acknowledge God any longer, God gave them over to a depraved mind, to do those things which are not proper, [29] being filled with all unrighteousness, wickedness, greed, evil; full of envy, murder, strife, deceit, malice; they are gossips, [30] slanderers, haters of God, insolent, arrogant, boastful, inventors of evil, disobedient to parents, [31] without understanding, untrustworthy, unloving, unmerciful;”

Arrogance is among a list of a lot of evil things, including murder and haters of God, that are unacceptable to God.

Proverbs 16:5 uses strong language against it as well.

‭‭Proverbs‬ ‭16:5‬ ‭NASB1995‬‬
“[5] Everyone who is proud in heart is an abomination to the Lord; Assuredly, he will not be unpunished.”

Thinking too highly of our own opinions is sinful. It is absolutely essential that we hold firm when it comes to the truth of scripture. However, sometimes we need to set aside our opinions for the sake of unity. I will leave you with this scripture.

‭‭Romans‬ ‭12:10‭-‬18‬ ‭NASB1995‬‬
“[10] Be devoted to one another in brotherly love; give preference to one another in honor; [11] not lagging behind in diligence, fervent in spirit, serving the Lord; [12] rejoicing in hope, persevering in tribulation, devoted to prayer, [13] contributing to the needs of the saints, practicing hospitality. [14] Bless those who persecute you; bless and do not curse. [15] Rejoice with those who rejoice, and weep with those who weep. [16] Be of the same mind toward one another; do not be haughty in mind, but associate with the lowly. Do not be wise in your own estimation. [17] Never pay back evil for evil to anyone. Respect what is right in the sight of all men. [18] If possible, so far as it depends on you, be at peace with all men.”

CMU and a hill

AO: juco
Q: Mailbox
PAX: Guardrail, Starlink, Fetch, Mailbox, Love Shaq, Shrubbery, Windex, Booster
FNGs: None
COUNT: 8
WARMUP: SSH, windmills, moroccan night club, over head clap, cherry pickers

THE THANG: mosey to CMU pile, stopping occasionally for 15 perfect form merkins so we weren’t confused with Rush. Gathered CMU and did a little wall sit transfer exercise as we passed CMUs down the line. Rifle carry CMU to Freshman Hill. Did 10 overhead press the CMU bear crawl for 10 paces then Bernie up the hill for 10 Big Boys up top. Mosey back down and rinse and repeat until CMU made it to top of the hill. Carried CMU back to pull up bars for some ab work, heavy flutter, chest press, heavy Freddy, chest press, overweight dolly, chest press. Carries CMU back down stairs and stopped for a few curls along the way. Put CMUs back up and mosey to brick wall. Did 20 jump ups, 20 lunges, 10 jump ups, 10 lunges and then 10 split legs squats. Mosey back to flag with a few more perfect form merkins at the stop signs. Made it back for Mary and then extra credit ring of fire while waited for Rush to return.

MARY:

ANNOUNCEMENTS: Escape from Haw Ridge and get the Q Calendar filled

COT: F3 JUCO

Want to take a minute a brag on a HIM of all HIMs and someone we all can look up. On Monday I shared a prayer request about my mom. Guardrail could tell just by tone that things weren’t good. This is what friendship is about. He followed that up by checking on me and offering prayer. He answered my 2am call and joined me for a run yesterday to allow me to process verbally the challenges I am facing without judgement and asked good questions to help me process my thoughts.

“True friendships between men are built on a foundation of trust, respect, and humility.

Humility allows us to set aside ego and pride, recognizing that no one has to have all the answers or always be right. It’s about listening without judgment, being vulnerable enough to admit mistakes, and valuing the perspectives of others. That is what F3 is about and this opportunity is a chance to be vulnerable and show one another that we all don’t have this crazy thing called life figured out. But together we are always better then we are as individuals going at it alone.

I am grateful for the support of our brothers who step up without hesitation and celebrate others successes without envy.

By embracing humility, we create space for honesty, growth, and deeper connections—reminding us that friendship isn’t about competition, but about lifting each other up and walking side by side through life’s challenges.

Let’s lead with humility and make room for the kind of friendship that lasts a lifetime.

Great to have Cheap Ride and Shrubbery back in the gloom!

Humble Rocks (squats)

AO: juco
Q: Guardrail
PAX: Booster, Archie, Starlink, Mailbox, Butterknife, Windex, Love Shaq, Fetch
FNGs: None
COUNT: 9
WARMUP: High needs, butt kickers, pitifully lead demotiviators, Tempo merkins, Harry Rockets

THE THANG: Rock paper scissors to get across the big lot, F3 style: Squat, Burpee, Star jump. Winner advances to the next line. Last man at the back bear crawls to the next opponent.

4 corners with 35,30,25 and 20 (goal was 100, but the Q didn’t know how to math) OHP& curls at corner 1, Merkins & Squats at corner 2, 4ct Mountain climbers at corner 3, choose your own core exercise at 4.

ANNOUNCEMENTS: Sign up for Escape from Haw Ridge

COT: All these things my hand has made, and so all these things came to be, declares the Lord. But this is the one to whom I will look: he who is humble and contrite in spirit and trembles at my word. Isaiah 66:2 ESV

– F3 focus on leadership
– But not just to lead or be great
– But to do Great things for God
– To fail at that: Think of yourself more highly than you ought
Read King Uzziah. Great for God, but “he was strong, he grew proud, to his destruction.”
– To be useful for God, have a humble heart
– Don’t think less of yourself, think of yourself less; think of others more.
– Be a great Friend: Be a 2AM friend. Be a better friend and get more of them as we age.

Wall day

AO: juco
Q: Mailbox
PAX: Love Shaq, Guardrail, Starlink, Wanderer, Lt. Dan, Mailbox, Windex, Archie, Aspen
FNGs: 1 Aspen
COUNT: 9
WARMUP: SSH, Moroccan Night Club, Windmills, Grady Corns, Tempo Squats

THE THANG:

Mosey to Haslam Center Wall
20 Jump Ups, 20 Derkins, 20 single leg squats each leg

Mosey around big lot rolling the dice at each light pole for the number of no cheat Merlin’s

Stopped at HV Road for some monkey humpers

Mosey to Tome Poke Wall where we did 20 squats, 20 lunges, 20 count wall hand stand and 20 count wall sit then ran the stairs and around. Rinse and repeat dropping off 2 counts til we got to 10.

Mosey back to flag with a few more stops of no cheat merkins

MARY:

ANNOUNCEMENTS:

COT:

Don’t be burdened by stuff and pursuit of stuff. Set sights on heavenly things –

Matthew 6:19-21

“Do not lay up for yourselves treasures on earth, where moth and rust destroy and where thieves break in and steal, but lay up for yourselves treasures in heaven, where neither moth nor rust destroys and where thieves do not break in and steal. For where your treasure is, there your heart will be also.”