F3 Knoxville

Tag: RadioShack

Run Heavy

THE SCENE: Perfect for a run and some merkins
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Bigger than normal arm circles, tempo squats.
THA-THANG:

-Mosey to the Duck Pond, Squat breaks were included. Do reps listed below, run a .45 mile
lap in between. Thank to Pinnochio for running heavy w/ me! I think most PAX made it to incline merkins, Drifter may have made it farther.
-10 Merkins
-15 HR Merkins
-20 Wide Merkins
-25 Incline Merkins
-30 Decline Merkins
-35 Inchworm Merkins
-40 Diamond Merkins

MARY:
Plank, merkins and squats!
COUNT-OFF & NAME-O-RAMA
You know if you were there
CIRCLE OF TRUST/BOM:
A ward from author Jocko Willink, backed up with some biblical context. Discipline=Freedom. Hebrews 12:11
MOLESKIN:
See Drifters note in slack about Blount Co. leadership going forward. Handmade espresso and breakfast at his place on Saturday
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Rep Sleepy’s One Year Anniversary

THE SCENE: Low 40s but we didn’t stay cold for long

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH x12; Oh Yeahs (Forward/Backward) x12; Tempo Squats x12

THA-THANG:
Partner up and each pair draws a card that determines where they run to and if they need to take a CMU with them based on the suit. Once at the location another paper tells them what to do based on the card value.

Diamonds – Leave CMU and run to baseball field

Hearts – Take CMU and run to the Apex

Clubs – Take CMU and run to the Troll Bridge

Spades – Leave CMU and run to the Tennis Courts

 

DIAMONDS

2-4 – Homerun Bear Crawl (Bear Crawl the base path)

5-10 – Squat Jumps times number drawn

Face Cards – Squat Jumps times 15

Ace – Jump Squats times 20

 

HEARTS

2-4 – Murder Bunny to cone and back

5-10 – Blockees times number drawn

Face Cards – Blockees times 15

Ace – Blockees times 20

 

CLUBS

2-4 – Overhead Carry Suicide (4 cones)

5-10 – Thrusters times number drawn

Face Cards – Thrusters times 15

Ace – Thrusters times 20

 

SPADES

2-4 – Crab Walk to cone and back

5-10 – Burpees times number drawn

Face Cards – Burpees times 15

Ace – Burpees times 20

MARY:
Big Boys while waiting for the six to get back; Boxcutters x12; Flutter Kicks x12; Mountain Climbers x12; Catalina Wine Mixers x12; LBCs for time

COUNT-OFF & NAME-O-RAMA
13 HIMs including one FNG, “Nailed It”

CIRCLE OF TRUST/BOM:

Thank you

  • Thank you for all the times I was wagon wheeled back to because we leave no man behind
  • Thank you for encouraging me to keep going even when I thought there was no way I could do this because we leave no man where we found him
  • Thank you for making me a better husband and father
  • Thank you for the ways you will push, encourage, and pray for me as we continue to walk life’s journey
  • Thank you for a brotherhood that is unlike anything I have ever know
  • Thank you to Swerve for never shutting up about F3 to the point I had to come see why he was so enthusiastic about it.
  • Thank you to Smuggler, I wouldn’t have made it past one month, let alone to one year, without your encouragement.
  • Thank you to Drifter, your M helped get mine to come to FIA starting in January and she needed it much like I needed F3.
  • Thank you to each and every one of you, I wouldn’t have enough time to go through how each of you encourage, push, and teach me through your words and actions.

Thank you is not enough but it is all I have

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Dazed on Suckmore

THE SCENE: spring is in the air! Mid 40s. No wind. Very nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH. Some cherry pickers and piano keys. 10 imp squat walkers.
THA-THANG:

Head to mount suckmore. 

  • Rep counts
  • 5 . 10 . 15 . 20 . 20 . 15 . 10 . 5
  • Round 1:
  • Bottom: Monkey Humpers (single count)
  • Run Up
  • Top: Roller Berpees
  • Run Down
  • Round 2:
  • Bottom: Dry Docks
  • Top: Good morning

MARY:
20 V-Ups IC. 15 flutter kicks IC. LBCs for time.
COUNT-OFF & NAME-O-RAMA
7 PAX
CIRCLE OF TRUST/BOM:
Was reading a book on generosity and got to a part that was around counting the cost. See moleskin
MOLESKIN:

Sitting cross-legged on the dirt floor, halfway around the world, our friend ate a skimpy bowl of gruel that his hosts had given him. They wore facial coverings, so he could only hear their voices. 

“Aren’t you going to eat?” he asked them.

“No. We are fasting. Our ordeal begins next month.”

His hosts were Christians who had snuck out of their oppressive, anti-Christian nation to seek spiritual and theological training. He was visiting them for only one day and had just joined them at their secretive, rural retreat.

“What do you mean by ‘ordeal’?”

“We want to go back home to teach and train our brothers and sisters in Christ. When we return, our extended absence from the country without a visa will get us in trouble, and we’ll be punished. We will be imprisoned and will be beaten, tortured, and interrogated. This will last for months or years. Afterward they will let us go, and we can go minister. Eventually, if we are ever discovered, we will be executed. Only then will we have eternal rest in Jesus.”

Even their veils, his host later explained, were worn in preparation for what was to come. Each person wore them to protect one another’s anonymity so that later, under torture, they would not crack and identify fellow participants in the training. Despite the somber circumstances, however, these pastors-in-training were peaceful, resolute, and calm. Not only were they financially poor, they were also facing the threat of imminent torture and death.

Our friend later recounted this visit with these brave individuals. “They talk about baptism differently than we do. We talk about being baptized into new life. That’s true and beautiful. But we forget about the dying part. Baptism symbolizes the death of the old self. Death to our own plans. Death to comfort and security, if these things stand in the way of discipleship. These friends spoke of being ‘baptized into the death of Jesus,’ and they knew that it might literally mean their own death at the hands of oppressors.”

His eyes welled with tears as he continued. “They’ll never be beatified as saints by the Catholic church. Won’t ever get invited to speak at Protestant megachurches. They’re anonymous, and no earthly fame will ever come their way. But I’m not even worthy to sit at their feet. We need their perspective, their wisdom, their devotion. We have so much to learn from them.”

Excerpt From: “True Riches: What Jesus Really Said About Money and Your Heart” by John Cortines. Scribd.

This material may be protected by copyright.

Read this book on Scribd: https://www.scribd.com/book/406958539

ANNOUNCEMENTS:
Breakfast at Drifter’s on the 12th!

The Joker is on You

THE SCENE: A crisp 35 degrees and dry.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X 20.

LBAC forward and backwards x 10.

3:39 of Imperial Squat Walkers to Jimmy Eat World’s “The Sweetness.”
THA-THANG:
This was a deck of cards workout. For any number cards, the rep count was doubled. See below for exercises based on suit and face card value.

  • Spades – Grave diggers.
  • Clubs – Step-ups.
  • Diamonds – Overhead CMU press.
  • Hearts – Overhead claps in cadence (4 ct).
  • Jack – 15 curls.
  • Queen – 15 Big Boys with an American Hammer to strike fear in the hearts of the commies.
  • King – 15 Blockees.
  • Ace – The entire pax did an inchworm of death bear crawl to the edge of the bathroom on the grinder.
  • Joker – While the rest of the pax did SSH, one pax picked up the Heavy CMU and did overhead press x 10. Once finished, he handed off to the next pax until it made it around the circle. There was much rejoicing over this card.

MARY:
Step ups for time.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
“11 And the mind of the king of Syria was greatly troubled because of this thing, and he called his servants and said to them, “Will you not show me who of us is for the king of Israel?” 12 And one of his servants said, “None, my lord, O king; but Elisha, the prophet who is in Israel, tells the king of Israel the words that you speak in your bedroom.” 13 And he said, “Go and see where he is, that I may send and seize him.” It was told him, “Behold, he is in Dothan.” 14 So he sent there horses and chariots and a great army, and they came by night and surrounded the city.

15 When the servant of the man of God rose early in the morning and went out, behold, an army with horses and chariots was all around the city. And the servant said, “Alas, my master! What shall we do?” 16 He said, “Do not be afraid, for those who are with us are more than those who are with them.” 17 Then Elisha prayed and said, “O Lord, please open his eyes that he may see.” So the Lord opened the eyes of the young man, and he saw, and behold, the mountain was full of horses and chariots of fire all around Elisha.” 2nd Kings 6:11-17

MOLESKIN:
To be honest, I really struggled with what to talk about today, so I decided to go the personal route. Lately, through different situations, I have had to make some tough decisions that made me feel drastically alone. Sometimes, leadership is like that. At the same time, the spiritual warfare in my life has stepped up in the last 6 months or so, and the devil and all the world loves to isolate people that are enduring difficulty. Now, when those moments come, when difficult times occur and I feel a little “cut off,” I am trying to remember to pray like Elisha, “Lord, open my eyes.” The truth of the matter is if we are in Christ, we are never alone. There are more for us than those who are against us. So, let me just put it this way: I know we all face trying times, but we never face them alone. I’m thankful for my brothers here at F3, and we need each other to remind ourselves that our struggles are not to be shouldered alone. We have an amazing God first and foremost, but we also have the gift from Him of the Spirit, and the gift that F3 is to each of us. God bless you men, and I hope you have a great rest of the week.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Wheel of Suffering

THE SCENE: mid 50’s, clear, and downright perfect F3 weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills x 10

Cherry pickers x 10

Tempo Squats x 10.
THA-THANG:
The Pax picked up their CMUs and moseyed to the fountain, aka the wheel of suffering. After partnering up, one partner remained at the fountain doing 2-step blockees in a clockwise motion around the fountain until relived by their partner. The other pax moseyed to the bottom of Mt. Crumpet and begin the listed exercises. They stopped at 20 reps to relieve those on the wheel. Exercises are listed below.

  • 100 CMU Big Boys.
  • 120 CMU Overhead Press.
  • 140 Goblet squats
  • 160 Grave diggers.
  • To get back to the fountain, there was a small coned sectioned of the path for bearcrawling while dragging the block or lunging.

MARY:
No Time.
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:
“6 xHumble yourselves, therefore, under the mighty hand of God so that at the proper time he may exalt you, 7 ycasting all your anxieties on him, because zhe cares for you.” ~ I Peter 5:5-6; “6 rdo not be anxious about anything, sbut in everything by prayer and supplication twith thanksgiving let your requests be made known to God. 7 And uthe peace of God, vwhich surpasses all understanding, will guard your hearts and your minds in Christ Jesus.” – Philippians 4:6-7
MOLESKIN:
Men, most of us struggle or know someone who struggles with worry, doubts, or anxiety. Yet the Scripture often tells us to take those anxieties to God, and He can comfort with an otherworldly peace that surpasses human understanding. Just like those of us who were on the wheel of suffering in the work out were looking for our partners to come release us from difficulty, we need to remember to look to God in the midst of difficult circumstances. I know that surrendering things to God is hard. Laying down idols is difficult. However, we are called to seek God’s face and trust in Him. Yes, we have to put in some effort in seeking the Lord, but He is the only one that can give us the satisfaction of our souls.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.