F3 Knoxville

Tag: Piston

Happy Birthday Babe Ruth!!

THE SCENE: Very satisfying clear 39 degrees
F3 WELCOME & DISCLAIMER Absolutely!
WARM-O-RAMA:

  • 12 SSH
  • 8 Tempo Merkins
  • 12 LBC
  • 8 Tempo Squats
  • 12 Willie Mays Hayes
  • 8 Hallelujah
  • 12 Morroccan Night Clubs
  • 8 LBAC Foreward & Backward
  • 12 Chattanooga Cherry Pickers
  • 8 Knoxville Cherry Pickers

THA-THANG:

Babe Ruth turns 128 Today, so in honor we played ourselves a little game of F3ball!!

PAX split into 2 teams. Team 1 headed for the home plate, Team 2 headed to the pitchers mound. Man v Man. PAX from team 1 would run the bases and do the designated workouts at each base then run home to try and score. Meanwhile PAX from team one has a list of similar workouts to complete. If PAX from team 1 makes it home before Pax from Team 2 then they score. If PAX 2 competes the workout first then your out. 3 outs then we flapjack.

BASE Exercises

  • 1st Inning-10 Merkins, 20 Shoulder Taps (2-Count), 30 Curls
  • 2nd Inning-10 Iron Mikes, 20 Monkey Humpers, 30 Heavy Squats

Pitchers Mound Exercises

  • 1st Inning- 15 Merkins, 25 Shoulder Taps, 35 Curls, 5 Burpees
  • 2nd Inning, 15 Iron Mikes, 25 Monkey Humpers, 35 Heavy Squats, 5 Blockees

MARY:
COUNT-OFF & NAME-O-RAMA
Dirty Dozen Including Iron CHef!

CIRCLE OF TRUST/BOM:
Has it ever occurred to you, that nothing occurs to God? Nothing takes God by surprise. No matter what happens or is happening in your life, it is not new to God. Sometimes trusting is hard. Sometimes it is a blind leap of faith. We aren’t meant to know everything. We aren’t meant to know why God does what he does. Sometimes he may be using you for someone else. Sometimes god may take something from you, to give you something better. and sometimes, we may never know why God does what he does. But it is our job as believer to know and trust in the lord. No matter how rough the waters get, and how dark the night may become. God is holding a light and he is going to take care of us.
MOLESKIN:
Prayers for our travelers, our sick and shut in list, Wilbur and his M & 2.0
ANNOUNCEMENTS:
GO30 going strong get in there.

Hardship Hill coming up, Rampart team has 2 spots left, so get signed up.

Mens retreat mentioned in Kickflips newsletter.

Do the Next Right Thing

THE SCENE: 20 something degrees with a glorious breeze coming off the river to cool the sweltering heat.

F3 WELCOME & DISCLAIMER: Faithfully delivered.

WARM-O-RAMA:

  • SSH x15
  • Knox Cherry Pickers x6
  • Willy Mays Hayes x6
  • Tempo Merk x9 (just go with it)
  • Tempo Sq. X9
  • Tennessee Ricking Chair x9
  • Shoulder Burn
    • Little Baby Arm Circles
    • RLBAC
    • Seal Claps
    • OH Claps
    • Moroccan Night Clubs
    • Hallelujahs
    • Chatty Cherry Pickers
  • SSH x15

THA-THANG:

Kraken. Pax evenly divide to each station. Complete 20 reps of the exercise then run a full lap around the course to the next station. Rinse and repeat. Try to catch the guy in front of you. Stations were as follows:

  1. Bobby Hurleys
  2. BBS
  3. HR Merkins
  4. Iron Mike/Bonnie Blair (jumping lunge)
  5. Flutter Kicks
  6. Shoulder Taps
  7. Apollo Onos
  8. American Hammers
  9. Squats

MARY:

Sadly, no time for Mary.

CIRCLE OF TRUST/BOM:

Yesterday, YHC hiked Le Conte with some brothers from The Project. It’s easy to get overhwhelmed with the distance when you look at the whole distance.

Just as in life, it’s easy to get overwhelmed. We experience decision fatigue after a long day of work and it’s time to decide what to do for dinner. We also get overwhelmed and can’t make decisions when we can only see the big picture. We often ask, “How am I going to get there?” It also happens when we can’t see the big picture at all. “What should I be doing?”

Often we freeze and are afraid to make the wrong decision. Teddy Roosevelt once said, “The best decision is the RIGHT thing. The next best decision is the WRONG thing. The worst decision is NOTHING.”

In Acts 9, Saul encounters the Lord on the road to Damascus. Instead of telling him he would become an apostle he’s told to go into the town and await instructions; the next step. Often after Jesus healed a person they were only given the next right thing to do. “Show yourself to the priests.” “Take up your mat.” “Go home.”

God seems to be more interested in us taking the NEXT RIGHT STEPS rather than making GIANT LEAPS.

DO THE NEXT RIGHT THING.

1. Doing the next right thing develops FAITH.
We can see the spiritual path better in the step-by-step approach.
2. Doing the next right thing develops FAITHFULNESS.
Showing up each day and doing the right things shows that we are dependable.
3. Doing the next right thing develops CHARACTER. As we get the small things, able to handle the big things.

Instead of getting overwhelmed about decisions in life, do the next right thing.

MOLESKIN:

  • A Go30 patch was presented to Piston for completing the challenge.
  • We had 5 men complete the MABA. Patches were presented.
    • Feeny (3150 burpees)
    • Cheeburger (3100 burpees)
    • Iron Chef (3130 burpees)
    • Piston (3125 burpees)
    • Cardinal (72,667 burpees completed by men around the F3 Nation)
  • Special thank you to Lilydipper for coming out to lead a debrief session at coffeteria.
  • Discussed AED for the Fort.

ANNOUNCEMENTS:

  • VQ Week will be February 13-18. Runaway Bride on Monday and Ridealong on Wednesday. Saturday is available or covered by Wingman.
  • Feb 22 will be our fitness assessment (you vs you!) proctored by Bobbitt.

 

1st Q and 10ish

THE SCENE: Clear skies and crisp, another perfect day for a beatdown.
F3 WELCOME & DISCLAIMER

  • Welcome to F3:  Fitness Fellowship/Faith
  • My name is Spielberg
  • Couple of things before we begin:
    • I am not a professional
    • Ths is a free workout, you are here on your own volition
    • I don’t know the injuries you may or may not have, so modify as needed.  Push yourselves, don’t hurt yourselves and push the men around you when they need it.

WARM-O-RAMA:
SSH

Knox chatty pickers

Willy Mays Hayes

Tempo Squats

Tempo Merkins

LBAC -F

LBAC – R

Hellelujahs

THA-THANG:
Football field marked with 12 cones (8.5ish yard increments).  Perform 10 Burpies, 10 mountain climbers, bear crawl to 20, repeat.  10 Burpies, 10 mountain climbers, bear crawl to 30.  10 Burpies, 10 mountain climbers, bear crawl to 40; 10 Burpies, 10 mountain climbers, bear crawl to 50, repeat to 100.   When reaching the 100 yards, sprint, mosey, or crawl back to start.  Repeat until time expires / pick up six.

For travel can interchange bear crawls with lunges as you see fit.

MARY:
None
COUNT-OFF & NAME-O-RAMA

YES – 15 HIMS including @Iron Chef and @Ride Along and 2 FNG’s Welcome @Bazinga, @Mulligan

CIRCLE OF TRUST/BOM:     

Psalms 18:2 

“The Lord is my rock, my fortress and my savior; my God is my rock, in whom I find protection.  He is my shield, the power tht saves me, and my place of safety”

MOLESKIN:
9 FNG’s this month!

ANNOUNCEMENTS:
Q Calendar up, prayer requests and pictures taken.

Accelerate your king January metric

THE SCENE:  The gloomiest of glooms
F3 WELCOME & DISCLAIMER 

Yes sir, every time

WARM-O-RAMA:

  • SSH x 15
  • Tempo Merkins x 10
  • Mountain Climbers x 10
  • Tempo Squats x 10
  • LBAC Forward x 10
  • LBAC Backwards x 10
  • Moroccan Night Club x 10
  • Chatty Pickers x 10
  • Knox Pickers x 10
  • Willie Mays Hayes x 10
  • SSH x 10

THA-THANG:

Exercise – Reps
Curls – 150
Heavy Squats – 125
Overhead Press – 100
CMU Swings – 75
Thrusters – 50
Blockees – 25

Set 30 minute timer
The following list of exercises are performed in sets of 25 reps. After completing a set of 25 reps, put down your CMU, run 25 yards, do 2 burpees, return to your CMU, and continue.

MARY:
None

CIRCLE OF TRUST/BOM:

Good job testing yourself men. It’s good to know where you stand physically.

It’s also good to think about your spiritual life in the same way. We need to look at our current state, and compare to our past self.

In 2 Corinthians 13:5 says “Examine yourselves as to whether you are in the faith. Test yourselves. Do you not know yourselves, that Jesus Christ is in you?—unless indeed you are disqualified.”

Examine yourself, your true self, not the self you show others or the you at church. The self when you are alone. Look at that man in the mirror and test him. L

We should not just rely on our feelings that w me are saved. We need to look at the evidence. So how do you examine yourselves, what is the evidence? We must compare ourselves to scripture. What does the Bible say that Saved people should be?

Examples:

Galatians 5:22-23

22 But the fruit of the Spirit is love, joy, peace, longsuffering, gentleness, goodness, faith,

23 Meekness, temperance: against such there is no law.

Matthew 16:24

Then Jesus said to His disciples, “If anyone desires to come after Me, let him deny himself, and take up his cross, and follow Me.

Jesus told Nicodemus that you must be born again. Have you been born of the spirit?

“If you know that he is righteous, you may be sure that everyone who practices righteousness has been born of him.” – 1 John 2:29

I am not suggesting that you may have lost your salvation. I’m saying examine your salvation to be sure that you aren’t relying on the words of a preacher, or your parents telling you that you were saved and baptized as a child. We should be able to say the reason that I know I am saved is because I walk with Christ. I know Him. He is my friend that sticks closer than a brother. He is my comfort, He is my foundation and upon Him I lay everything.

“Examine yourselves as to whether you are in the faith. Test yourselves. Do you not know yourselves, that Jesus Christ is in you?—unless indeed you are disqualified.”

MOLESKIN:
Welcome to FNG – Lucille, also had 2.0 Iron Chef in the house.

Continue relying on The Lord for healing as we mourn the loss of our brother, continue leaning on each other. Reach out to a brother today.
ANNOUNCEMENTS:
3rd F opportunity coming soon to minister to College kids at BCM with Travis Harmon, more info to follow.

2nd F Be watching slack, info coming soon.

Keep it Simple

THE SCENE: the Project, a few puddles, and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 SSH, 15 Mountain climbers, 10 tempo merkins, 10 harry Rockettes, 15 Moroccan night club, 10 tempo squats, 5 cherry pickers

THA-THANG:
Mosey to toward the friendship bell stopping short at the corner of the gravel path. Do a burpee mile. 12 burpees followed by one lap. Repeat 4 times total.

Mosey to the amphitheater:

  • 25 merkins
  • 25 heels to heaven
  • Run to the pool wall
  • 10 wall ups
  • 25, 2-ct Imperial walkers
  • Run to the playground
  • 5 pull-ups
  • 25 squats

AMRAP

MARY:

Freddie Mercury, LBCs, 6″ LBCs, protractor, planks

COUNT-OFF & NAME-O-RAMA

10 kicked the morning in the teeth today!

CIRCLE OF TRUST/BOM:
“Teacher, which is the great commandment in the Law?” And He said to him, “ ‘You shall love the Lord your God with all your heart, and with all your soul, and with all your mind.’ This is the great and foremost commandment. The second is like it, ‘You shall love your neighbor as yourself.’ On these two commandments depend the whole Law and the Prophets.”

Matthew 22:36‭-‬40 NASB1995

Imagine what your life could be like if you just kept things as simple as those commands. No complicated relationships. No justification for rude behavior. Simply everything that we do, if we act out of love and kindness for others, we could make the world a different place.

MOLESKIN:

ANNOUNCEMENTS: