Rep Sleepy – Page 33 – F3 Knoxville

Run The Block

November 15, 2021 Rep Sleepy

THE SCENE: Definitely getting colder

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH x20; Lunge across court and back; Butt Kicks across court and High Knees back

THA-THANG:
Indian run to the Oval Office with a heavier than normal CMU. PAX member that needed up with the CMU runs the loop counter clockwise while everyone else runs clockwise. Whenever passing the person with the CMU they give others an exercise to do 10 reps of. Put down CMU and join PAX running clockwise after completing a lap. First one to the block picks it up and starts counterclockwise, rinse and repeat for time.

MARY:
Indian run back to the grinder

Overhead Claps x50; Boxcutters x20; LBCs for time

COUNT-OFF & NAME-O-RAMA
8 HIMs this morning

CIRCLE OF TRUST/BOM:
I went to a men’s conference two Saturdays ago and wanted to share a summary of what one of the speakers said.

The quote that stuck with me the most was: “Our families need more than a provider, they need a leader that provides.”

Lead with love and lowliness

John 13:1
“Now before the Feast of the Passover, when Jesus knew that his hour had come to depart out of this world to the Father, having loved his own who were in the world, he loved them to the end.”

Ephesians 5:25
“Husbands, love your wives, as Christ loved the church and gave himself up for her,”

John 13:12-14
“When he had washed their feet and put on his outer garments and resumed his place, he said to them, “Do you understand what I have done to you? You call me Teacher and Lord, and you are right, for so I am. If I then, your Lord and Teacher, have washed your feet, you also ought to wash one another’s feet.”

‭

MOLESKIN:
Pray for Smuggler as he works with his children to make good decisions, Pray for Walt’s neighbors, Pray for Swerve for God honoring solutions

ANNOUNCEMENTS:
Friendsgiving this Saturday the 20th at 6:30pm at the Cracker Barrel in Alcoa. Bring a new, unwrapped toy to donate to Children’s Hospital.

Neighborhood Trash Pickup

November 13, 2021 Drifter

THE SCENE:

That awkward too cold for some clothes but too warm for others weather.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 10 tempo merkins, 10 Peter parkers, 10 tempo squats, 10 berpees
THA-THANG:

Run the route around the community and pick up trash. Add merkins and such to make it as hard as you want or focus on getting lots of trash.

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
12 PAX
CIRCLE OF TRUST/BOM:
How many times have we overlooked all this trash? *gestures to the 12 trash bags we used.* We don’t see it because we are busy with other stuff. Or we do see it and whatever we are doing prevents us from dealing with it. So it is in our lives. The little bits of trash pile up on us if we are not intentional about dealing with it. So let’s roll up our sleeves and get to work.
MOLESKIN:
Important tasks, done consistently over time, have a cumulative effect. Urgent tasks rarely have that effect.
ANNOUNCEMENTS:
20th will be some friends giving and helping with the children presents.

Exploring Doras

November 12, 2021 Peach

THE SCENE: 46 with a touch of gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 21

Temp squat IC x8

Imperial squat walker 4 ct IC x 10

Monkey humper 4 ct IC x 8

THA-THANG:
Multiple DORAs set up in the park. Partner up and start on Grindstone.

1. One starts 100 burpees and other runs across court to grass, when at cone bear crawl up hill and crawl bear back down. Indian run to next location.

2. 2 cones along sidewalk. One starts on 100 imperial squat walker 4 ct while other completes arm overhead lunges to cone and runs back. Indian run to next cone.

3. At the stop sign. One starts on 100 monkey humpers on 4 ct while other crawl bears down to cone and bernies back up to stop sign to trade off. Indian run back to grindstone.

Stop just before last bridge and bear crawl Indian run remainder of distance.

MARY:
Ring of fire: hold Al gore and send 2 squats along circle, rinse and repeat with 3 squats around circle

Ring of fire: hold high plank, 5 push ups around circle, rinse and repeat with same reps

Catalina wine mixer x 8

Peter Parker IC x 10

Hold iron cross w/ LBAC forward and reverse IC x 8

Protractor around circle to close

COUNT-OFF & NAME-O-RAMA
9 total including FNG Carson Hall aka Mr. Freeze and Webelo
CIRCLE OF TRUST/BOM:
Its funny how God can continue to push things on your heart. In the past week, I’ve randomly listened to 2 sermons speaking on hospitality. This got me reflecting on a conversation I had with Drifter and Limbo recently one Saturday at coffeeteria. As a solid group of HIMs that lead communities, we owe it to Blount county, even to each other, to give back. We each possess strengths that when combined with a group setting become that much more powerful. We are called by the Bible to be generous with our time and financial resources as we feel compelled to give. I know that I have not been giving as much as I am able. I challenge each of us to pick up an initiative as they come along and challenge the men of F3 Blount County to participate. Let’s get ideas flowing on the community outreach channel which has not been used. In a time of divisiveness, polarization, and extremism, we are needed now more than ever. We can accomplish more as a group than as an individual.

Ecclesiastes 4:9 Two are better than one because they have good return for their labor.

2 Corinthians 9: 6-8

Whoever does sparingly will also reap sparingly, and whoever does generously will reap generously. Each of you should give what you have decided in your heart to give not reluctantly or under compulsion, for God loves a cheerful giver.

Matthew 25: 34-45

“For I was hungry, and you fed me. I was thirsty, and you gave me a drink. I was a stranger and you invited me into your home. I was naked and you gave me clothing. I was sick, and you cared for me. I was in prison and you visited me. I tell you the truth, when you did it to one of the least of these my brothers and sister, you were doing it to me.”

MOLESKIN:

Hospitable: given to generous and cordial reception of guests

Generous: showing a readiness to give more of something, money and time

Ecclesiastes 4:9

2 Corinthians 9: 6-8

Matthew 25: 34-45

ANNOUNCEMENTS:

Drifter beatdown/ sandy spring trash pickup and breakfast to follow at house tomorrow at bombshelter

November 20th Friendsgiving Cracker Barrel Alcoa 6:30. Bring a toy or two for East Tennessee Children’s Hospital under $10.

Dropping B.O.M.B.S.

November 12, 2021 Moses

THE SCENE: Mid 40s and getting sweaty from the Start!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jogging in place, High Knees, and Butt Kickers while speaking disclaimer

(10) Tempo Squats IC
(09) Merkins OYO
(08) Overhead Claps OYO
(07) Big Boys OYO
(06) Burpees OYO
(05) Tempo Squat Jumps IC
(04) CMU Clean and Press IC
(03) CMU Curls IC
(02) CMU Overhead Press IC
(01) Blockee OYO

AMRAP (2 Minute Drill):

(5) Box Jumps
(5) Blockees
(10) Merkins

THA-THANG:
Battle buddy exercise: 1 Man completes 50m suicide while 2^nd works through as many reps as possible.
NOTE: After completion of 200 merkins replace suicides with CMU Farmer Carry
B.O.M.B.S.

Burpees x100
Overhead CMU Press x150
Merkins x200
Big Boys x250
Squats x300

MARY:
Dr. W’s
COUNT-OFF & NAME-O-RAMA
10 Brothers pushed each other and left their tears on the court
CIRCLE OF TRUST/BOM:
1 Thessalonians 5: 11-15

Therefore encourage one another and build each other up, just as in faith you are doing. Now we ask you, brothers and sisters, to acknowledge those who work hard among you, who care for you in the Lord and who admonish you. Hold them in the highest regard in love because of their work. Live in peace with each other. And we urge you, brothers and sisters, warn those who are idle and disruptive, encourage the disheartened, help the weak, be patient with everyone. Make sure that nobody pays back wrong for wrong, but always strive to do what is good for each other and for everyone else.

MOLESKIN:

Ask every man in attendance how they heard about F3 and what made them come their 1^st time?
- If by a person – where are they? In attendance, job/schedule change, fart sack, don’t know?
What’s your favorite part of F3?
- Fellowship, comradery, motivation, spiritual?
When was the last time you spoke about F3 to someone who had never heard of it?
When was the last time you genuinely reached out to a lost F3 brother?
- Accountability

ANNOUNCEMENTS:
Community trash pick-up Saturday at 7am with the return of BREAKFAST AT DRIFTERS afterwards!
Peach organizing 2nd F dinner and toy donation at Cracker Barrel Saturday 11/20/21 6:30pm

Pu Pu Platter Workout

November 10, 2021 Hammy

THE SCENE: 37 degrees F, 99% humidity, stars out.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Little baby arm circles, Big baby leg circles, Cherry pickers
THA-THANG:

Grab a CMU and head over to Mt. Crumpit. Drop the CMU at the base and mosey over to the trail split near the fountain.

Starting at the right side trail branch run to Lightpole #1 and do 1 merkin. Run back to start and do flutter kicks. Run to #2 Lightpole and do 2 merkins, run down to start and do flutter kicks, etc. After #6 run to Lightpole #5 to do 7 merkins and continue to work down to Lightpole #1 to do 11 merkins.

Flutter Kick (4 cnt) x 6

1 Merkins 11

2 Merkins 10

3 Merkins 9

4 Merkins 8

5 Merkins 7

6 Merkins

Starting at the left side trail branch do the same routine as above except insert Burpees and Big boy sit-ups in the routing.

Burpees x 3

1 BBS 11

2 BBS 10

3 BBS 9

4 BBS 8

5 BBS 7

6 BBS

Mosey to the base of Mt. Crumpit and partner up for the following Dora

50 Thrusters

100 Swings

150 Curls

200 Floor Presses

The ascent sequence to the top of Mt. Crumpit was:

Bear Crawl/Run

Bernie/Run

Run

Bear Crawl/Run

Bernie/Run

Run

The beatdown ended up being like a Pu Pu Platter – a sampling of lots of stuff but not finishing everything.

MARY:
Box cutters, LBCs
COUNT-OFF & NAME-O-RAMA
9 HIMs and one 2.0 (Webelo)
CIRCLE OF TRUST/BOM:

Philippian’s 4:6-7 (NIV)

Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. (And when you endeavor to do so, He will bless you with health, prosperous days, and level pathways. He will endear you toward all and long will be your days on earth.) And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.

OK, so the part in parenthesis is not actual biblical text. That part is too often what the world wants us to believe about our relationship with God. Rather, the last sentence sums it up. God will protect our heart and our mind so that we may not let the things of this world influence our emotions and our thought. And peace shall reign forever and ever.

MOLESKIN:

ANNOUNCEMENTS:
Special beatdown on Saturday followed by breakfast at Drifters. Coats for the Cold. Bring them to the AO.