F3 Knoxville

Tag: Rep Sleepy

A Bit Foolish

THE SCENE: Low 60s with rain

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

Windmills x10; SSH x20; Mosey to the pavilion

THA-THANG:
Partner up, partner one does step ups while partner two does an exercise that flip flop. Start with 10 reps per exercise and work up to 40 increasing by 10 each round than start back down. Run to top of Blind Man’s Hill and back after each round. Exercises were:

  • Merkins
  • Big Boy Sit Ups
  • Squats

MARY:
Assorted planks; Overhead Claps x20

COUNT-OFF & NAME-O-RAMA
Smuggler, Baby Weight, Scoutmaster, Webelo, Rep Sleepy

CIRCLE OF TRUST/BOM:

Drifter mentioned in Slack yesterday that I was in rare form and appreciated me bringing some joy to the gloom. It got me thinking about how all of us have that side to us that some may consider foolish. Listen to these quotes:

Mix a little foolishness with your prudence; it’s good to be silly at the right moment.

— Horace, Roman poet

I was young and foolish then; now I am old and foolisher.

— Mark Twain

Until you’re ready to look foolish, you’ll never have the possibility of being great.

— Cher

I think that we as men are often hesitant to show our foolish side but then here we are at 5:30am in the rain working out outside. Don’t be afraid to let all parts of your personality come through when dealing with others, sometimes the biggest breakthrough can be found in what the world calls foolish.

“For the word of the cross is folly to those who are perishing, but to us who are being saved it is the power of God.”

‭‭1 Corinthians‬ ‭1:18‬ ‭ESV‬‬

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

Make Every Effort to Fight Again

THE SCENE: 48 and heavy rain that tapered off as we began.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20.

Cherry pickers x 6.

Windmills x 10.
THA-THANG:
This is the exact same workout from the first time I came to F3 at the Bombshelter two years ago, and Fins was on Q. There are six stations on cones. Bear crawl and drag your CMU between the cones ( which was the length of the Grinder), and after the 6th station, we ran the hill. It was glorious. The stations and reps are below.

  • Station 1 – Blockees x 5.
  • Station 2 – Thrusters x 10.
  • Station 3 – BBS with an American Hammer x 15.
  • Station 4 – Tricep extensions x 20.
  • Station 5 – Goblet squats x 25.
  • Station 6 – Curls x 30.

MARY:
Tempo CMU Big Boys and a little overhead claps for time.
COUNT-OFF & NAME-O-RAMA
5 HIMs put in work.
CIRCLE OF TRUST/BOM:
2nd Peter 1:5-8 – “5 For this very reason, make every effort to supplement your faith iwith virtue,5 and virtue jwith knowledge, 6 and knowledge with self-control, and self-control kwith steadfastness, and steadfastness with godliness, 7 and godliness lwith brotherly affection, and brotherly affection mwith love. 8 For if these qualities6 are yours and are increasing, they keep you from being ineffective or nunfruitful in the knowledge of our Lord Jesus Christ.
MOLESKIN:
The phrase that I focused on here is “make every effort.” It is an imperative or command in Greek, and I have meditated on it for a while. It doesn’t matter if it is your physical fitness with F3, your mental health, your marriage, or your parenting, men are called to “make every effort.” There is a strain that all men should be under because anything worth doing in this life requires work and sacrifice. Yes brothers, there will be days where you feel ineffective in all of those areas, where you look at your efforts and see no perceivable progress…but that doesn’t matter. We know not to trust our feelings. Feelings come and go. What makes the difference in the long haul is that day in and day out, when life is good and when its bad, we make the effort because we are committed to what matters. I am probably the guy that is in the worst shape at our AO, and sometimes that is discouraging, but the truth is I have to push that aside. What matters is that we get out of the fartsack, get in the gloom, and put in the work. So, let this be a final encouragement to you, whatever it is in your life that is difficult, commit to endure the suffering, commit to put in the work, and make every effort. Our God is worth the struggle. Our families are worth the struggle. Our communities need that effort men, and so for all the times you have shown up when you didn’t want to, when the easier choice was to just stay home, thank you. God bless you.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

MR. ROGERS @ 50

THE SCENE: CLEAR AND COLD.  VERY NICE.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
2 OF ;  GET-UP, NAVY SEAL BURPIE, V-UP, IRON MIKE, MERKIN, BIG BOY SIT UP, MT. CLIMBERS, AMERICAN HAMMER, SIDE STRADDLE HOP, BEAR CRAWL (1), SQUAT, RUN TO FOOTBALL FIELD
THA-THANG:
AT THE FOOTBALL FIELD:

EXERCISES AT EACH GOAL LINE AND EVERY 10 YARD LINE.  O E YOU COMPLETE THE 1ST EXERCISE RUN DOWN THE FIELD AND BACK . REPEAT THE FIRST EXERCISE MOVE UP 10 YARDS AND DO THE NEXT EXERCISE, RUN DOWN THE FIELD AND BACK REPEAT THE 1ST 2 AND MOVE TO THE 3RD.  AND SO ON.

1 MOVEMENT EVERY 10 YARDS, STARTING AT THE GOAL LINE. 1 GET UP.  5 NAVY SEALS , 10 V-UPS, 15 IRON MIKES, 20 MERKINS, 25 BIG BOY SIT UPS, 30 MT. CLIMBERS, 35 AMERICAN HAMMERS, 40 SIDE STRADDLE HOPS, BEAR CRAWL 10 YARDS, 50 SQUATS.

 

MARY:
SOME AMERICAN HAMMERS AND SOME BOX CUTTERS
COUNT-OFF & NAME-O-RAMA
23
CIRCLE OF TRUST/BOM:
AT 50 YEARS OLD I ASK MYSELF, WHY AM I DOING THIS? ALL OF US HAVE SOME KIND OF DRIVE KEEPING US MOVING.

THE ANSWER TO MY QUESTION,  PERSONALLY,  IS…I HAVE NO ANSWER.  I TRULY DON’T KNOW WHAT MY DRIVE IS OR WHY.  I DO KNOW I FEEL A DRIVE.  I ALSO KNOW NOW, AT 50, THAT ITS OK TO NOT KNOW.

YOU MAY NOT KNOW WHY OR WHAT DRIVES YOU BUT AS LONG AS THE DRIVE IS A POSITIVE ONE, ITS OK TO NOT KNOW.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
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.

Infinity Ladder

THE SCENE: A chilly 27 degrees

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH x20; Cherry Pickers x5; Oh Yeah Right Leg Lunge with Arm Circles Forward x15 and Left Leg Lunge with Arm Circles Backwards x15

THA-THANG:
Mosey down to the road near the Troll Bridge to start the ladder with Catalina Wine Mixers x10. Stop two is the base of Infinity Hill for Boxcutters x20. Stop three is 1/3 the way up Infinity Hill for Gas Pumps x30. Stop four is 2/3 the way up Infinity Hill for Big Boys x40. Stop 5 is the top of Infinity Hill for Pickle Pounders x50. Came back down the hill stopping to do all the exercises again.

Went back up the ladder again stopping at #2 for Imperial Squat Walkers x20 and #3 for Iron Mikes x30 then back down stopping to do Imperial Squat Walkers again.

Did Burpees x10 at the bottom and then back to stop 2 for Merkins x20. We were running out of time some went back to the grinder for Burpees x10 to finish it off.

MARY:
Flutter Kicks x15; LBCs for time

COUNT-OFF & NAME-O-RAMA
7 HIMs and 1 2.0 tackled the Infinity Ladder

CIRCLE OF TRUST/BOM:

“Beloved, let us love one another, for love is from God, and whoever loves has been born of God and knows God. Anyone who does not love does not know God, because God is love. In this the love of God was made manifest among us, that God sent his only Son into the world, so that we might live through him. In this is love, not that we have loved God but that he loved us and sent his Son to be the propitiation for our sins. Beloved, if God so loved us, we also ought to love one another. No one has ever seen God; if we love one another, God abides in us and his love is perfected in us.”
‭‭1 John‬ ‭4:7-12‬ ‭ESV‬‬

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.

ANNOUNCEMENTS:
Mr. Rogers 50th birthday Q this Saturday. CSAUP at Asylum on 2/26, sign up in Slack.