F3 Knoxville

Tag: Rep Sleepy

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.

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.