F3 Knoxville

Window Shopping on Hardin Valley

THE SCENE: Pleasant 55 degrees, but several lights out in the JUCO parking lot
WARM-O-RAMA:

SSH
Morrocan Night Club
Merkins
Mt Climbers
Tempo Squats
5 Burpees OYO
10 Catalina Wine Mixers OYO

THA-THANG:

4 corners–SouthEast Bank
     10 Burpees
     20 Squats
     30 Merkins
     40 Freddy Mercuries
4 corners–Matlock Tire
     10 Catalina Wine Mixers
     20 Squats
     30 Merkins
     40 LBCs
4 corners–Arby’s
     10 Burpees
     20 Squats
     30 Merkins
     40 Gas Pumps
4 corners–Zaxby’s
     10 Catalina Wine Mixers
     20 Squats
     30 Merkins
     40 Hello Dollys
4 corners–Regions Bank
      10 Burpees
      20 Squats
      30 Merkins
     40 Box Cutters
3 corners–Maple Street
     10 Burpees
     20 Squats
      30 Merkins — out of time

CIRCLE OF TRUST/BOM:

The concept of spiritual leadership within marriage is one we should be students of throughout our lives as believers.  I have been married for 24 years, and this concept is one that I continually find myself learning more with each passing year.  You never truly arrive, it’s a continual process
One thing I know, God holds you as the husband accountable for your marriage…high burden? Yes.  Easy to remember? Yes.  Take responsibility for the tone, the tenseness, the rockiness, that comes and goes in each marriage
Matt 7:3-5 3 Why do you see the speck that is in your brother’s eye, but do not notice the log that is in your own eye? 4 Or how can you say to your brother, ‘Let me take the speck out of your eye,’ when there is the log in your own eye? 5 You hypocrite, first take the log out of your own eye, and then you will see clearly to take the speck out of your brother’s eye.
It’s important to always ask yourself in the midst of conflict/correction “Log or Speck?” Think before you go right to the speck–is it really furthering the Kingdom of God, or should you be more interested in God working through your heart to change?

Use Your Words

THE SCENE:  48 and clear.  Perfect for a beatdown.
F3 WELCOME & DISCLAIMER:  Administered. 
WARM-O-RAMA:
 

Overhead clap IC x 8
Seal jacks IC x 8
Hillbilly walkers
Knee tap merkins
Mountain climbers
Monkey humpers

Grab a block…

Tempo curls
Tempo shoulder press
Tempo squat
Let it hang

THA THANG:

Heavy suicide.  Rifle carry CMU to line 1.  25 heavy freddies (4 ct).  Mosey carry back.  30 CMU curls.  Repeat with lines 2 and 3.

Bearicide – Bear crawl 1 line, do 1 donkey kick, crawl bear back, do 1 CMU thruster.  Repeat w/ lines 2-7, donkey kick and thruster reps equal the number line (e.g. line 7 = 7 donkey kicks and 7 thrusters…)

Doracide.  Partner up.  P1 runs to first island and does 2 burpees then back, run to second island and does 2 burpees then back.  P2 does exercises.  Switchero.
Team does 100 CMU squat curls, 150 uneven merkins, 200 heavy LBCs

Block work with serpentine run.  20 Triceps. 15 curls, 10 shoulder press.  Run serpentine around the islands (about ¼ mile total).  Sprint the straights, jog the curves.

MARY:

Sprint to a line.  First one there calls out an ab exercise and leads IC.  Got through flutter kicks, pickle pounders, pickle pointers.

COUNT-OFF & NAME-O-RAMA

9 plus 3 Rushers

CIRCLE OF TRUST/BOM:

Inspiration for this morning’s Word came from the Hardship Hill race, which several of us competed in two weeks ago.  The event was raising funds and awareness for Operation Enduring Warrior, an organization that provides rehabilitation opportunities for wounded military and law enforcement veterans.  As the race was being introduced, a combat veteran came to the microphone and said this… “Two years ago, I went onto the back deck of my house, put a gun into my mouth, and pulled the trigger.”  Mercifully, the gun misfired.  He went on to start working with the awesome men and women of OEW.  That organization helped him rehabilitate, and now he is helping others work through trials.

Closer to home… The division I work in has 19 people – about half are my staff, about half are my peers.  Last summer, we had an intern – an engineering student from UT.  For 8 weeks, he worked with us 8 hours a day, sat near us, ate with us, and laughed with us.  At the end of the summer, he went back to school to finish his senior year – and we talked about having him back during Christmas break.  But by this time last year, he was dead.  That young man who had just spent so much time around me and my colleagues had killed himself.  You know what?  None of us had any idea that he was suffering from depression.  We spent months living most of our days right next to him, and we had no idea.  I’ve replayed conversations with him – and cannot think of one word he said that indicated he was suffering.

 

Quick story to make a point…

Friends, I shall ask you to be as quiet as possible…”  That was the first line in a speech given by Teddy Roosevelt 108 years ago today – October 14, 1912.  The second line was a bombshell – and it revealed why he needed utter silence from the crowd that evening… “I don’t know whether you fully understand…that I have just been shot”. 

The 53-year-old former president was in Milwaukee, campaigning for a third term.  He stepped out of his hotel and into an open car waiting to take him to an auditorium where he would deliver a speech.  As he stood up in the open-air automobile and waved his hat, a would-be assassin fired his Colt .38 revolver straight into Roosevelt’s chest.  Roosevelt reached inside his heavy overcoat and felt a dime-sized bullet hole on the right side of his chest. Having handled guns as a hunter, a cowboy, and an officer during the Spanish-American War, Roosevelt knew enough to put a finger to his lips to see if he was bleeding from the mouth. When he saw that he was not, he concluded that the bullet had not entered his lung.  An accompanying doctor naturally told the driver to head directly to the hospital, but Roosevelt gave a different order; “You get me to that speech.”

They took Roosevelt to the arena.  He went to the podium and stunned his audience by opening his shirt to show the bleeding wound.  Then he took out his manuscript, showed that the bullet had passed through it, and said, “…(this) probably saved me from (the bullet) going into my heart.”  His nervous aides positioned themselves around the podium to catch him if he collapsed, and they begged him to stop speaking.  He answered their petitions with a glare – and went on to give an 87-minute long speech…with that bullet still lodged in his chest (what a dude!).

After the campaign event, Roosevelt went to a hospital.  X-rays showed the bullet lodged against his fourth right rib – and confirmed Roosevelt’s self-diagnosis.  The bullet had halted on an upward path to his heart.  It had been slowed by the manuscript – a 53-page speech, folded double, and held in his breast pocket.

The message is this; the way you use your words can save your life. 

 

The point:  If you are depressed, don’t suffer alone and in silenceThe way you use your words can save your life  If you can tell someone, “I need help… I need prayer… I’m depressed… I have thoughts of killing myself...” – those words might just save your life…

If you are suffering with depression or thoughts of suicide – brother, TALK TO SOMEONE.

Talk to me or anyone else in F3.  Talk to another trusted friend, or a minister, or a counselor, call a hotline and talk to a total stranger…just talk to someone.  Ecclesiastes 4:12 (The Message translation).  “By yourself you’re unprotected.  With a friend, you can face the worst.  Can you round up a third?  A three-stranded rope isn’t easily snapped.”  Maybe you think that your confidant will react with alarm or judgement – but don’t believe that lie for a second.  What you’ll hear is some version of, “It took real balls to share that with me – thank you.  Now, let’s do the work to get you through this and back on your feet.”

One CDC study has estimated that a little over 40% of your peers have experienced symptoms of depression during COVID, and 11% (ELEVEN PERCENT!!!!) have seriously considered suicide.  White men are a high-risk population – dying at 3.5 times the rate of other demographics.

Men, we must talk to each other about hard things.  We must listen closely to each other and remain alert for signs of a brother in despair.  We must look out for each other and speak life to one another. 

Death and life are in the power of the tongue”.  Proverbs 18:21 (CSB)

MOLESKIN:

Around the time COVID started, I remember somebody posting on the F3 main chat an alarming statistic about an uptick in suicides – particularly in men.  The response to that post was one of the coolest things that I’ve ever seen a group of men do – several posts rapid-fire, all with the same basic message, “if you need to talk, call me!” and a phone number.  I’ve never been prouder to be a part of this remarkable group of men. 

T-Claps to Steam and Tank for talking about depression and suicide awareness during Episode 2 of the F3 Knoxville Podcast. 

ANNOUNCEMENTS:

Convergence at the Bomb Shelter this Saturday.

Mini Hardship Hill

THE SCENE: Post rain gloom. Soggy slimy but not wet.  In the gloom but not of the gloom.
F3 WELCOME & DISCLAIMER: You heard the man, we are not professionals.
WARM-O-RAMA:

* Go review the laid out course and answer questions – then get to it!
THA-THANG: A Mini Hardship Hill

The hardship hill event https://dirtybirdevents.com/hardship-hill-ocr/ On October 3rd had 34 obstacles and so do we. Those obstacles were laid out in a 2.5 mile loop. Our course is about 1/4 mile loop.  This will be an 35 Minute AMRAP (As many rounds as possible).

  1. Progressive Sprint
  2. Bernie
  3. Bear Crawl (for three parking lot stalls)
  4. Broad jump for four parking stalls
  5. Reverse Bear crawl for 5 parking lot stalls
  6. Walk the elevated ledge
  7. Bridge Merkin Shuffle
  8. Stair Loops
  9. Poll Bridge Crawl
  10. Spinning Shuffle
  11. Box Jumps
  12. Squats
  13. Merkins
  14. SSH
  15. American Hammers
  16. Imperial Walkers
  17. Burpees
  18. Box Jumps
  19. Lunges
  20. Flutters
  21. Stair Loops
  22. Dips
  23. R. Side Straddles
  24. Bench Leg Lifts
  25. Mtn Climbers
  26. L. Side Straddles
  27. Freddie Mercuries
  28. Gas Pumps
  29. Hello Dolly’s
  30. Big Boys
  31. Dips
  32. Bunny Hops
  33. Bear Crawl Over 5 Picnic Tables
  34. Incline Burpee Hop Overs.

CIRCLE OF TRUST/BOM:

I love the bible app and it’s reading plans. Regardless that it took me 5 years to get through the 1 year plan, I could use the tool to really see that I read the whole thing.  Now I’m using the four streams plan which is a 2x NT and 1x OT reading in a year.  I’m already way behind in it but still enjoy the variety and thoroughness it enforces upon me. Currently I’m reading through Hebrews (one of my favorites) and Exodus.

Hebrews 12:28 Therefore, since we are receiving a kingdom that cannot be shaken, let us be thankful, and so worship God acceptably with reverence and awe, 29 for our “God is a consuming fire.”[f]

I plead with you to be grateful today … for everything.

MOLESKIN:
As always I hope they all had fun and pushed themselves beyond their limits!  We were able to finish about one lap.
ANNOUNCEMENTS:

  • F3 Podcast
  • Bombshelter T-Shirt Pre-Order: https://f3.mudgear.com/products/f3-alcoa-bombshelter-pre-order
  • Slack Daily Challenge channel: https://app.slack.com/client/TP1NZP6Q3/C01AXNTD6EP/thread/C013Q6N5BDF-1602445568.110900
  • Oct 17th, Convergence and 3rd F at Bombshelter 

JUCO circuit

THE SCENE: chilly mid 40s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 SSH, 15 Mountain climbers, 10 tempo Merkins, 10 Moroccan night club, 10 tempo squats, 10 harry Rockettes
THA-THANG:
Mosey to new parking lot south of the Sophomore. A course is setup that snakes through the lot and up towards the Sophomore. Do the exercises as noted on the pavement and follow directions for getting to the next location.

  • 20 Merkins
  • Lunge walk
  • 20 Freddie Mercury (2-ct)
  • Karaoke (switch sides halfway)
  • 20 Squats
  • Run up to the base of hill
  • Bernie Sanders up the hill
  • 10 burpees
  • Crab walk to middle
  • 20 Merkins
  • Bear crawl to end
  • 20 mountain climbers (2-ct)
  • Mosey to pull-up bars and do 5
  • Down to coupon pile
  • 20 Overhead presses
  • Mosey back to start
  • AMRAP

MARY:
While we got everyone gathered back together, 10 Flutter kicks. Mosey back to flag and then we got in 20 Hello Dolly.
COUNT-OFF & NAME-O-RAMA
23 HIMs at JUCO. Nice! One FNG. Welcome Leggings!
CIRCLE OF TRUST/BOM:
Consider the faith of Noah. He was instructed to build a very large boat because of a coming flood. It had likely not rained before that point in time and it took decades to build the ark. Imagine the ridicule he must have received while building the ark. Through all of this, he didn’t loose faith and continued to build as instructed by God. Faith that is unshaken by any worldly thing is what God wants our faith to look like. Strive for that.
MOLESKIN:
Great to be back and leading a JUCO bootcamps.
ANNOUNCEMENTS:
Hardship Hill tomorrow!

Getting Intentional Rest

THE SCENE: 58F post overnight rain. Much better than 58F and raining
F3 WELCOME & DISCLAIMER Administered + Cell phone + obvious COVID distancing
WARM-O-RAMA:

Today we’re going to be focusing on resting so we’ll be doing some intentional resting. All exe

Exercise Rest Note
Windmill x 5 IC Abe Vigoda
Moroccan Night Club x 10 IC Michael Phelps
Water Wheel x 5 IC Shakey Legs
Spider Man w/reach x 6 IC Shoulder Shrugs (skipped Shoulder Shrugs)
Seal Clap Squat x 5 IC Walrus (skipped Walrus)
Tempo Hand-release Merkin x 5 IC Sphinx Count = down-2-3-#-up-2-3-#
Pickle Pounder Glute Bridge Hold (Pickle Pointer)
Burpee Stargazer (skipped the stargazer)

THA-THANG:
Don’t mosey anywhere. We stayed right in the parking lot and I finally got to introduce the Pool Boy version of the Individual Medley: 4 exercises starting with 5 reps each and exercise for 1 minute 30 s with 30 s rest between each round to catch your breath and calculate. The first round we finished really early so we added 2 reps and only took 30 seconds rest.

Exercise Finish by +/- reps
Burpees 1 min 2
Merkins 1 min 10 s 1
4-ct Flutter Kicks 1 min 20 s 0
5 Seal Clap Squats 1 min 30 s / don’t finish -1

After completing 5 rounds I asked Rocket to give us a 20-count. The we went to what I’ve dubbed “The Berlin Wall”. We repeated the IM but with different exercises this time and a “rest” of “The People’s Chair” (yes, squatting on a wall with legs at 90° has a name):

Exercise Finish by +/- reps After rd exercise
Muscle-up x 5 1 min 2 1 – People’s chair
Dwight Howard x 10 1 min 10 s 1 2 – BTTW
Rotational Merkin x 5 ea 1 min 20 s 0 3 – Wall Conveyor x 2
Shoulder taps x 10 1 min 30 s / don’t finish -1

Only 3 3 rounds here including at the end a wall conveyor x2 (people’s chair + COVID distancing PAX run to next spot on the wall) with a 10-count corner hold each time. Mathlete gave us a 15-count before we moseyed to the Amphitheater. We started at the front but moved to the back as it was a more suitable height for step-ups. Same game – intentional rest of 30 seconds, first time you get to go as fast as you can and are rewarded with more rest (and more reps the next time!):

Exercise Finish by +/- reps After rd ex:
Step ups x 5 ea 1 min 10 s 1
Loop Amphitheater
Dips x 10 1 min 20 s 0
Loop Amphitheater
1 min 30 s -1
Loop Amphitheater

We got 3 rounds in just in time to take the scenic route through the Oak Ridge Civic Center courtyard after Kick-flip gave us a 10-count (maybe it was 15?).

MARY:
We got back to the AO just in time for some Dealer’s Choice Mary. Limited to 10 of an exercise, I believe the PAX chose as follows:
Rocket – Spider Man’s aka Merkin Parkers (I think that’s what Trolley calls these)
Mathlete – Heels to Heaven
Kick-flip – Mountain Climbers (creative getting around the “10” rule btw with the 4-count exercise!)
Pool Boy – LBC’s (interrupted by a car pulling into the parking lot but all good it just changed the order)
I forgot the exercises for the last 3 but we did get all the way back to Rocket as time expired (and will update once I get some input from these men!)
Kick-flip – x 10
Mathlete – x 10
Rocket – x 10

COUNT-OFF & NAME-O-RAMA
4 PAX. 1 workout at a time we’re growing F3 in Knoxville, Oak Ridge, and beyond!
CIRCLE OF TRUST/BOM:
So today we focused on rest. Question: What is involved in rest?
Biblical rest is at least 3 things (and probably more)
1. Trusting the Lord
“and on the seventh day the Lord rested” (Genesis 2:2)
2. Asking for faith when we don’t believe
“I believe; help my unbelief!” (Mark 9:24)
3. Persevering even when we can’t see (continuing to trust and rest in God’s provision no matter the circumstances)
We walk by faith and not by sight (2 Corinthians 5:7)

So it’s time for some self eval: How are you resting? What does it look like for you to rest? To take a sabbath?
1. Trusting the Lord. Are you:
Working less, sleeping more, praying more, spending less money (at least on yourself), doing less, and/or resting more?
2. Asking for faith. Are you:
Fasting (both rest & ask)
Petitioning God
Reading the Word
ISI (Getting together with other believers for the purpose of pressing into and having Christian fellowship to become more like Christ, encourage one another in Christ, and to display Christ to them?)
3. Persevering even when we can’t see (this is hard to see but clear when you’re doing it). Are you:
Not DIY (Doing It Yourself) but relying on God to change things you (cannot really) control
Keep turning from sin (repentance is continually turning from sin and even from temptation)
Keep on keeping on
Submitting to God and what He ordains

Take time this week to intentionally rest and reflect. Trust that as Jared Raby told me 10+ years ago
“God can do more in 5 minutes than we can do in 5 years.”

MOLESKIN:
Snaggletooth was sick. Prayed for him and for all of us who need to wisely REST! Missed you today though my dude! We also had the choice of “Yoga by Chaco” instead of Dealer’s Choice for Mary if he’d showed up but that was a surprise. I like having these little things in Q’s if certain guys show up (another example is if I’m Q’ing and Waxjob shows up I will always do “row, row, row your boat” with boat/canoe because he’s so enthusiastic and I’m still working on getting my core to where I can do the whole thing (4 or 6 times through the song I forget and ending with “life is but a dream, Life Is But A Dream, LIFE IS BUT A DREAM!!)

ANNOUNCEMENTS:
Hardship Hill this weekend!