F3 Knoxville

Stand together to face adversity

THE SCENE: clear chilly morning
F3 WELCOME & DISCLAIMER given
WARM-O-RAMA:

TN rocking chair.  Tempo merkins, SSH, baskalist
THA-THANG:

  • TABATA STYLE 40 seconds step-ups 20 Bruce lee abs . 8 sets 2 rounds 1minute plank hold between round
  • 1,000 rep step-ups
  • Bruce Lee Ab( American hammer,  leg lifts,  little baby crunches, awkward turtles, heels to Heaven, Flutter kicks
  • Run 1 mile

MARY:
Thunderstruck
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up! And though a man might prevail against one who is alone, two will withstand him—a threefold cord is not quickly broken.
Ecclesiastes 4:9‭-‬10‭, ‬12 ESV
https://bible.com/bible/59/ecc.4.9-12.ESV
MOLESKIN:
The workout was a reminder of Navy Seal Chad Wilkinson who committed suicide.  Many men today have Adversity they are facing and without a true sense of community of men to help them overcome so they can be the best version of themselves that God has planned for them.

F3 is just this to be there for other HIM so we don’t lose anymore.
ANNOUNCEMENTS:

Turtle power

THE SCENE: wet morning
F3 WELCOME & DISCLAIMER: given
WARM-O-RAMA:

Some Knox Cherry pickers,  some Tempo merkins, some Tempo squats and little baby arm circle .

Mosey to the brinks to grab a few CMU. To take back to the back side of the senior center.

Tha-Thang

  • Tabata 40 seconds work 20 seconds rest. 8 times 4 rounds
  • Exercises: (curls, tricep extensions, overhead press, rows, rifle carry down the hil and murder bunny up)
  • Carried the CMUs back to a truck for loading up.

MARY:
Hims led some excises till time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: shared that God has F3 here to help me understand what I need to do in being better for my community and there will be times of adversity to help me become stronger 
MOLESKIN:
ANNOUNCEMENTS:

The Ocho UNO Q

THE SCENE: A crisp, but beautiful gloom set the backdrop for what was destined to be a great day!

F3 WELCOME & DISCLAIMER: Every HIM was welcomed and disclaimed.

WARM-O-RAMA:

  • 20 SSH
  • 20 LBAC
  • 15 Tempo Squats
  • 15 Merkins
  • 15 Mt Climbers
  • a few Up & Down Dogs
  • 3 perfectly executed Knoxville Cherry Pickers (because ground cherries are the only cherries)
  • A warm-up lap around the lot

THA-THANG:
HIMs were welcomed to the “table” on the porch to play OCHO UNO.

The OCHO UNO Q

One Uno Deck (1-3 cards thoughtfully removed)

Green – CORE
Red – LOWER
Yellow – UPPER
Blue – BURPEES

Process: Draw a card, identify the exercise, place card in discard pile, flip the exercise card over, announce your exercise. Number on card = number of reps (0=10). Pick one of the exercises that hasn’t been done yet. When all are picked, all are available again. ALL 8’s are OCHOs (ANY COLOR) = Yell Ocho and take a lap

Multipliers:
+2 means double the next card. Pick one more card, use color of second card, pick an exercise, and x2 the reps
+4 means quadruple the next card. Pick one more card, use color of second card, pick an exercise, and x4 the reps

All special cards are all 8’s. Color doesn’t matter:
Skip = 8 Single-leg squat (4 each leg)
Reverse = 8 Groiners (2 count = 1)
Wild = 8 Mt Climber (4 count = 1)

Announce your number and exercise loud enough for everyone to hear the call. After the HIM to your right announces the number and the exercise, you don’t do that exercise. You sit out one round and draw yours and get ready to announce so that we have constant work.

CORE (Green)
Basilisks
Prone Rows
LBCs
Freddy Mercurys (4 count)
Big Boys

LOWER (Red)
Squats
Monkey Humpers
Jump Squats
Lunges (2 count)

UPPER (Yellow)
Merkins
Hand-Release Merkins
Carolina Dry Dock (pike push-up)
Shoulder Taps
Triceps Dips (in reverse plank or on wall/bench)

MARY:
We had time to lay down and pull off some Hello Dollys and Side Crunches.

COUNT-OFF & NAME-O-RAMA
We made it!

CIRCLE OF TRUST/BOM:

I want to tell you about the Ocho Unos of the Bible.

You know that left to ourselves, we’re a wreck. Genesis draws a bleak picture of humanity. The hearts of humanity are always evil everywhere. So, God brought judgment on that evil through the flood. But in His great mercy, He didn’t wipe out everyone, God graciously rescued a family to continue His plan. God remembered us.

Genesis Ocho:Uno (ESV) — 1 But God remembered Noah and all the beasts and all the livestock that were with him in the ark. And God made a wind blow over the earth, and the waters subsided.

And yet human beings still continued to do what was right in our own eyes instead of living by God’s good ways. So instead of just telling us about the way, God Himself became the way. That’s what we celebrate at Advent and Christmas.

Matthew, Mark, and Luke 8:1 all show us Jesus teaching about how to be made right with God and many people turned from their sins and followed him.

Matthew Ocho:Uno (ESV) — 1 When he came down from the mountain, great crowds followed him.

Mark Ocho:Uno (ESV) — 1 In those days, when again a great crowd had gathered, and they had nothing to eat, he called his disciples to him and said to them,

Luke Ocho:Uno (ESV) — 1 Soon afterward he went on through cities and villages, proclaiming and bringing the good news of the kingdom of God. And the twelve were with him,

God came to us. The baby in the manger made a way for us by coming as God and as man to live the life we should have lived and then by paying our price for the sinful lives we have actually lived. He made the way. So that the best Ocho Uno in Scripture is…

Romans Ocho:Uno (ESV) — 1 There is therefore now no condemnation for those who are in Christ Jesus.

And then one day soon, the one who came as a baby to live life for us is coming again as the Lamb of God who is also the Judge and King.

Revelation Ocho:Uno (ESV) — 1 When the Lamb opened the seventh seal, there was silence in heaven for about half an hour.

So, men, my simple encouragement to you today is if you want your marriage to change, if you want your parenting to change, if you want your life to change it starts with this. Are you still living under the right condemnation for the wrong you’ve done, like a slave chained to your sin? Put your hope in Christ, because he has paid the price, there’s no more condemnation for a man in Christ. And then, live like men who God has remembered and pronounced free of condemnation. Live for Christ in your marriage, with your kids, and at your work today. If you’re in Christ, you’re a free man. So step up and stop living like a slave to sin.

MOLESKIN:
Prayed for Cosmo’s mom, for healing and endurance. Prayed for Mathlete’s M, who’s getting close to bambino siete arriving. Prayed for all the brothers who are travelling this time of year.

ANNOUNCEMENTS:
Project Christmas fellowship upcoming.
2.0 workout on Christmas Eve. 12 pains for the chilluns.
And Kick & Mathlete mentioned something about a billion burpee challenge in January. Sounds just crazy enough to make men of all of us.

By the bit and bridle

THE SCENE: Double helping of gloom with drippy foggy 55.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • High Knees
  • Liver Twists
  • Failure to Launch
  • Down dog/up dog
  • Mountain Climbers
  • Tempo merkins

THA-THANG:

  • Divide into crews of three or two
  • Stations (50/20 x3, 30s transition)
    • Cardio
      • Jump ropes – Singles or doubles
      • CMU for Rocky Balboas
      • Slamball – Slam
    • Arms
      • 40 lb dumbbells for chest press
      • 25 lb kettlebell for halos
      • 35 lb dumbbell for tricep extensions
    • Legs
      • Weighted vest plus CMU for squats
      • CMU for Split squats
      • CMU(s) for toe merkins
    • Back
      • Sand Kettlebell/35 lb kettlebell for Swings
      • CMU for good mornings
      • CMU/35 lb Dumbbell for rows
  • Core Break 20 4-ct of each, in cadence, rotate through PAX
    • LBCs
    • Freddies
    • Box cutters
    • Awkward Turtles
    • American Hammers
  • Round two of stations
    • Cardio
      • Jump ropes – Tricks (backwards, criss cross, alternate feet, etc.)
      • CMU for Rocky Balboas
      • Slamball – High throw
    • Arms
      • 25 lb dumbbells for butterflies
      • 25 lb kettlebell for one arm OHP
      • CMU/35 lb dumbbell for curls
    • Legs
      • CMU for Bulgarian split squats
      • Weighted vest for sumo squats
      • CMU(s) for toe merkins
    • Back
      • Sand Kettlebell/35 lb kettlebell for standing dead lifts
      • CMU for man-makers
      • 15 lb Dumbbells for wings
  • RTF

MARY:
No time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Word – Psalm 32 – Bit and Bridle

1 Blessed is the one whose transgression is forgiven,

whose sin is covered.

2 Blessed is the man against whom the Lord counts no iniquity,

and in whose spirit there is no deceit.

3 For when I kept silent, my bones wasted away

through my groaning all day long.

4 For day and night your hand was heavy upon me;

my strength was dried up as by the heat of summer.

Selah

5 I acknowledged my sin to you,

and I did not cover my iniquity;

I said, “I will confess my transgressions to the Lord,”

and you forgave the iniquity of my sin.

Selah

6 Therefore let everyone who is godly

offer prayer to you at a time when you may be found;

surely in the rush of great waters,

they shall not reach him.

7 You are a hiding place for me;

you preserve me from trouble;

you surround me with shouts of deliverance.

Selah

8 I will instruct you and teach you in the way you should go;

I will counsel you with my eye upon you.

9 Be not like a horse or a mule, without understanding,

which must be curbed with bit and bridle,

or it will not stay near you.

10 Many are the sorrows of the wicked,

but steadfast love surrounds the one who trusts in the Lord.

11 Be glad in the Lord, and rejoice, O righteous,

and shout for joy, all you upright in heart!

This psalm has hit me from several angles over the past weeks. The message is fairly direct, but I want to focus on verse 8-11, especially 9, because they carry a hard message. God will instruct you in the way you should go, whether you like it or not. Your choice is only whether to listen and trust in the Lord (like a human) or to be curbed with bit and bridle, i.e., pain and force (like an animal). The wicked, who choose the bit and bridle, have many sorrows from this instruction, but steadfast love surrounds the one who trusts in the Lord. Another way to say it is “Do you want the stick or the carrot?” But this undersells the challenge, because it isn’t a one time choice, it’s an all-the-time choice. And choosing the listen and trust the Lord requires constant attentiveness. It taxes our resources, demands of us to have our eyes and ears open. We have to engage in the work. By contrast, the bit and bridle require minimal effort on our part. Just plod along and move away from the pain. You aren’t engaged in the work, simply a tool in the hands of the driver. Personally, I often find myself slowly drifting into the “bit and bridle” zone. Distraction, busy-ness, anxiety, and over-commitment lure me out of good habits and rhythms, leading to fatigue, dropped balls, and self-punishing guilt, which then cycle back into the loop. It doesn’t take long before I feel like a boxer just covering up in the corner praying for the bell to ring. That’s the trouble with the bit and bridle, it saps your strength and leaves you exhausted. Or you might say “[your] strength [is] dried up as by the heat of summer.” By contrast, while being attentive to listen and trust is demanding and requires self-discipline, it makes your efforts efficient because you are working in cooperation. This is because, as the psalmist says, “you preserve me from trouble”. If you will listen and trust, you will be guided out of trouble that you could never foresee. “Surely in the rush of great waters, they shall not reach [you]”. So, knowing which path pays off in the long run, can you stick to it? As CS Lewis says, this is the true function of faith, to keep to the truth which our reason has once showed us in spite of our changing moods.
MOLESKIN:
I hope everybody tried something new today. I said I would give a prize to anyone who hit the roof with the slam ball, and darned if Tuba didn’t do it. Gonna have to figure that one out…
ANNOUNCEMENTS:
PARADE SATURDAY. Meet at 4 to decorate, 5 to walk, step off at 6, done by 8. Check Slack channel #christmas-parades for details.
Sign up for Papa Lock’s Christmas shindig on the 22nd.

12 Pains of Christmas

THE SCENE: Cold and foggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Projectivator
  2. Cherry picker
  3. Tempo squat
  4. Tempo merkin

THA-THANG:

Death march to a hill in the ORAU parking lot

Start at 1 burpee, then run up and down the hill.  Then do 2 Imperial Squalkers + 1 burpee and run up and down the hill.  Continue in sequence.

  1. Burpee
  2. Imperial Squalkers
  3. Basilisks
  4. Merkins
  5. Big Boys
  6. Lunges
  7. Side straddle hops
  8. Prone rows
  9. Diamond merkins
  10. Heels to heaven
  11. Squats
  12. Burpees

Return to shovel flag

CIRCLE OF TRUST/BOM:
Isaiah 40:27-31.  Let us remember who God is and who we are.

ANNOUNCEMENTS:
Christmas parade, family workout, and Christmas party are all this Saturday.