F3 Knoxville

Tag: Mermaid

You vs You

AO: shamrock
Q: KickFlip
PAX: Mermaid, Anchorman, Voodoo, Curveball, Snaggletooth (Elijah Tafao), Commission, Stitch, KickFlip
FNGs: None
COUNT: 8
WARMUP: RFTS/LIH, Up/Down Dogg, shoulder taps, run on the football field.

THE THANG: Partner up. max merkins in 1 min. max BBS in 1 min. Record scores. 2-mile run. Record times.

MARY: Mountain climbers, big booties (or something like that – it was Anchorman’s call).

ANNOUNCEMENTS:
COT: To be a HIM, F3 promotes the idea of “Living Third”. Live for God first, family second, and self third. It seems a paradox, but one of the best ways you can love your family is to serve them second – and put God and your faith first. A selfless and sacrificial love for your family comes from a 1) pure heart, 2) good conscience, and 3) sincere faith (1 Tim 1:5). Seek those things first – and then you will be able to serve and love your family out of abundance. Putting your family second to God – prioritizing your faith and heart and virtue – is loving your family BETTER than putting them first.

Prayers for Eliza’s wife, Megan – for Anchorman’s travel – for Mermaid’s friend, Adam.

Bro Love

AO: shamrock
Q: Anchorman
PAX: Stitch, Snaggletooth (Elijah Tafao), Honeydew, Oscar Meyer, Swifty, The Situation, Dumpster Dive (Brad Burnette), Curveball, KickFlip, Mermaid, Anchorman, Dos Años
FNGs: None
COUNT: 12
WARMUP:
Run in circles

Side shuffle then reverse

High knees

Butt kicks

Tie Fighters X10

Cherry Pickers x5

Smurf Jacks (IC) 4 CT x 10

Stretch quads, runners, downward dog, cobra
THE THANG:
Mosey to rock pile

Grab 2 rocks

Butterflies – 60 seconds

Twinkletoes with rocks held out – 60 seconds

Butterflies – 60 seconds

Curb squats – rocks out in front – 60 seconds

Butterflies – 60 seconds

Drop the rocks and mosey to the CMU pile
—-
Stop halfway for 25 curb dips and 25 Merkins
—-

CMU push pull or drag sale

AMRAP: CMU bench press, curls, rows, triceps: while 1 man drags 2 CMUs around the circle to hand off to the next guy. Modify to farmer carry if you want.

Pull-up bars and swing set pulls

One more round of 25 curb dips and 25 Merkins

MARY:
Dealers choice
ANNOUNCEMENTS:
COT:
Slappy asked us if we really believe that God loves us. He asked us to dwell on that and what it means.
What came to my mind was my experience the day before on Sunday at church. We had communion and I walked down like we do once a month. For some reason I was flooded with a wow moment. I was just shocked and honored that Jesus wanted me to come have this special fellowship with him. I was invited to this? It wasn’t so much an “I’m not worthy shameful” feeling, but I just felt honored to be invited to his table.

So that was Slappy’s word and I really appreciated his thought provoking words.

I want to talk real quick about another love. Brotherly love. Loving your neighbor.
This group of men and what you guys display. I feel honored to be invited and welcomed into this circle of awesome dudes.

I’m naturally prone to hang back in the shadows and could easily slip away from a group. When I started to consistently show up for F3 years ago I already played it out in my head that I would probably just do this for a while and then casually slip away.

Then Judge Judy said “Hey Anchorman, when you are going to sign up to Q” I was like, oh crap, I stayed too long. Then I lead my 1st and I freaking loved it.

To further keep me from leaving I could rattle off countless men at Shamrock that consistently reached out to me and made me feel like I belonged here. I have witnessed so many examples of love thy neighbor at this location. So, thank you guys for living that out! Let’s keep it up.

Just four guys rucking around Cedar Bluff

AO: shamruck
Q: Mermaid
PAX: Fabio (Joe Hamilton), Dumpster Dive, Oscar Meyer, Mermaid
FNGs: None
COUNT: 4
We handled the disclaimer and began to walk. We did the old faithful route in reverse with a lap around Catholic at the end. We had some great conversation today and used the COT to talk about how guys need this group and we were encouraged to reach out to those guys who could use the benefits of F3 and get them out in the gloom.

Change Up

AO: shamrock
Q: Voodoo
PAX: Commission, Stitch, Tinker, slappy, Mermaid, Glamper, Honeydew, Brick, KickFlip
FNGs: None
COUNT: 10
WARMUP:
Check
THE THANG:
CMU, Dora-style

2 partners alternate exercises but both CMUs must be used at all times. Completed 3.5 rounds with a set of Mary after each.

-Rows
-Wall squats
-OH press
-Toe merkins
-Curls

COT:
>From CS Lewis’ Screwtape Letters
I once had a patient, a sound atheist, who used to read in the British Museum. One day, as he sat reading, I saw a train of thought in his mind beginning to go the wrong way. The Enemy, of course, was at his elbow in a moment. Before I knew where I was I saw my twenty years’ work beginning to totter. If I had lost my head and begun to attempt a defence by argument I should have been undone. But I was not such a fool. I struck instantly at the part of the man which I had best under my control and suggested that it was just about time he had some lunch. The Enemy presumably made the counter-suggestion (you know how one can never quite overhear What He says to them?) that this was more important than lunch. At least I think that must have been His line for when I said “Quite. In fact much too important to tackle it the end of a morning”, the patient brightened up considerably; and by the time I had added “Much better come back after lunch and go into it with a fresh mind”, he was already half way to the door. Once he was in the street the battle was won. I showed him a newsboy shouting the midday paper, and a No. 73 bus going past, and before he reached the bottom of the steps I had got into him an unalterable conviction that, whatever odd ideas might come into a man’s head when he was shut up alone with his books, a healthy dose of “real life” (by which he meant the bus and the newsboy) was enough to show him that all “that sort of thing” just couldn’t be true.

How can you be on the lookout for these ordinary distractions?

Gridiron Grind

AO: shamrock
Q: Stitch
PAX: Anchorman, LeBling, Waxjob, Mermaid, Free Fall (Justin Whitaker), Snaggletooth (Elijah Tafao), Tailhook
FNGs: None
COUNT: 8
WARMUP:
Neck Stretches
SSH
Tempo Squats
Moroccan Nightclubs
Imperial Walkers
Runners stretch

THE THANG:
Mosey to the football field and line up at the Goalline

Start a group of exercises with 25 Reps each and in between take one lap to the 50 and back…

1. Merkins x 25
2. Squats
3. SSH (4 ct)
4. Flutter Kicks (4 ct)
5. Tricep Dips
6. Freddy Mercuries
7. Carolina Drydocks

REPEAT

PAX called out some Mary: Scissor Kicks, Jane Fondas, Side Crunches, Pickle Pounders

Mosey back to COT where we played 2 team Ultimate Football. Team 1 (Waxjob, Mermaid, Snaggletooth, Free Fall) won 9-4

COT:
About 8 years ago, I was working in retail. I was a store manager, working lots of hours, nights, and weekends. It was exhausting!

I was also in the middle of a bad marriage. What little was there in the beginning, was long gone now. We tried counseling. We tried meeting with other couples. We were going to church, had community. My relationship with God was getting stronger. I thought I was doing everything I could to show my wife love and selflessness, but it wasn’t working. We had two young children to care for, on top of that. I was tired, frustrated, alone, and felt defeated. I was at my end.

Sometime in October, my wife told me she wanted a divorce. I told my boss at work about the struggles I was having at home, and the physical stress and exhaustion I was under. I was told “I’m sorry to hear that, but you have a job to do here. It got harder. With the holidays approaching, the hours got longer. The tasks became more frequent. The expectations had risen, not decreased. A week and a half later, I was terminated from my job for an unwritten company violation.

THOSE were hard days. But, I made it through. I didn’t make it because I was strong, or had a plan, or had success at managing the stress. I made it because in that struggle, God became greater than me. I made it because I came to the end of myself. All of the effort, strength, and courage I could muster was not going to change my circumstances. Looking back, today, I am thankful for that time.

God word tells us in Romans that He will work all things together for our good, those who love him. He calls us to be conformed to the image of his son, Jesus. And, if we are conformed to his death now, in our time of grief, then we will also be conformed to His resurrected life in the end (see Phil ch 3).

My challenge today, for those walking in difficulty, is to first admit that you aren’t God. Understand that your efforts will often fail and you don’t have control over everything in your life. Second is to seek God with all your heart. Let Him know that. He’s the only one that knows what’s happening in your life and has your best interest in mind. Three: Seek out other men you can trust and be vulnerable with. There are a lot of wise men in this group. Reach out. Don’t go it alone. God calls us to fellowship with one another.