F3 Knoxville

Tag: Mouthwash

Forgot plans, chalk and cups, but didn’t forget to burn calories

THE SCENE: Checkerboard clouds above, cold but not too cold. Pretty ideal for this workout.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx20, 10 merks, 5 cobra Kais, 5 cherry pickers. Mosey around Course to explain exercises since I left chalk at home.
THA-THANG:
The Equalizing “kinda hard stuff but not really that hard unless you are out of shape and if you are out of shape it is good for you to do it because fitness is fun and why else would morons like us be up at 5:30am doing stuff in the darkness of a park that is not illegal” Obstacle Course. The obstacles are……

  • 5 burpees
  • 10 pull ups
  • Short chop steps around 11 cones
  • Line drills quick feet
  • 20 Merkins
  • duck walk 4 corners
  • The “didn’t we do this stupid thing before” climb on the “snake” railing
  • 20 BBS
  • Bear crawl up walkway
  • 20 dips
  • 20 rows under the picnic table
  •  20 pickle pounders
  • 20 flutter kicks

Repeat as many rounds as possible till time is up

MARY:
20 box cutters, Peter Parkers, times up!

COUNT-OFF & NAME-O-RAMA
14
CIRCLE OF TRUST/BOM:
Be fun. Do fun stuff with your kids and your family.  We can sometimes get wrapped up in work, every day stressors of life, or even ourselves and forget to have some fun time with our loved ones. It doesn’t just have to be on the weekend. Take some time this week to do something fun with your kids that you normally wouldn’t. Play a game, wrestle, play 20 questions.
MOLESKIN:
Several prayer requests, good fellowship afterwards with some coffee even though I forgot cups.
ANNOUNCEMENTS:
La-z-boys coffee, orange Ts coming soon

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.

 

A Rainy VQ @ the EQ

THE SCENE: 40 & Rainy — Refreshingly Gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSHx20 IC
  • Baby Arm Circlesx30 IC
  • This & That
  • Michael Phelps

THA-THANG:

We took a page out of Choir Boy’s playbook and did a tabata workout this morning. We did eight 20-second sets of each exercise with 10 seconds of rest in between and a short, rainy jog between exercises.

  • Dips
  • Squats
  • BBS
  • Hand-release Merkins
  • Lunges
  • Freddie Mercury
  • Grady Corns

MARY:
Snuck in some American Hammers before 6:15

COUNT-OFF & NAME-O-RAMA

6 HIMs made it out this morning

CIRCLE OF TRUST/BOM:

My biggest temptation is to coast: in my fitness, in my marriage, my parenting, and my career. It’s so easy for me to put out fires, get to a comfortable place, and plateau. My F3 brothers do a great job of pushing me.

The challenge today is to identify where you’ve been coasting, give that extra effort, and go to bed tired— knowing you gave your full effort. We set the tone for the day by showing up this morning; now just keep it going.

MOLESKIN:

I really appreciate all my F3 brothers for pushing me and not leaving me where they found me.

ANNOUNCEMENTS:
Make sure to read the F3 weekly email.

Keep it dry (sort-of)

THE SCENE: Mid-40’s and rainy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (x20); Windmill (x10); little bit of this and little bit of that.

THA-THANG:
Mosey to back pavilion to get out of the rain for a while.

15-minute AMRAP

  • 5 burpees
  • 10 merkins
  • 15 dips
  • 20 box-jumps/step-ups
  • 25 squats

Knocked out some Mary in the pavilion:

  • LBC 4-ct (x20)
  • Side crunches 4-ct (x10 each side)
  • Rinse and repeat

Mosey to basketball court:

  • Lunge suicides w/ 15 dry docks at each line.

Lap around the track

Merkin ring of fire

  • go around and each HIM do 1… then 2… up to 5…  Hold plank while others go.
  • Worked our way back down to 1.

MARY:
Already took care of it in the dry

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Matthew 6:7-8 — 7 “And when you pray, do not heap up empty phrases as the Gentiles do, for they think that they will be heard for their many words. 8 Do not be like them, for your Father knows what you need before you ask him.”

Encouraged the PAX in the freedom there is in not feeling like you have to be some professional when you pray.  God knows what you need.  He loves for you to go to Him in prayer.  Prayers can be brief, simple, unimpressive.  There’s freedom in knowing we can pray short prayers to God all throughout the day.

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.