Rep Sleepy – Page 5 – F3 Knoxville

Evelyn

October 22, 2022 Rep Sleepy

THE SCENE: Upper 30s with clear skies

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Mosey to other end of parking lot where 40# sandbag was hidden; SSH x10 IC; Tempo Squat x10 IC; Indian Run to the road that goes up to the funeral home (now named Dead Man Hill)

THA-THANG:
PAX worked through exercises at the top of the hill individually while taking turns carrying the sandbag to the bottom of the hill for different exercises.

Top of hill exercises:

30 Burpees
140 Hand Release Merkins
180 Jump Squats
110 WW2 Sit-ups
35 Iron Rockets

Bottom of hill exercises

5 Sandbag Swings
5 Sandbag CPRs
5 Sandbag Thrusters
5 Big Boys with Sandbag Press
5 Sandbag Overhead Throws

Indian run back to the flag

MARY:
Overhead Claps x50 IC; Seal Claps x25 IC; Grady Corns x25 IC; LBCs for time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Yesterday was my youngest daughter’s fifth birthday and I wanted to do this workout today to honor her because she has been a fighter since she was in the womb. But first some backstory. My M has PCOS. This causes cysts to grow on her ovaries and we had been told she would never be able to get pregnant. We were faced with a choice of expensive fertility treatments or expensive adoption and we chose adoption which ended with us having our older daughter. We decided that one kid would just be what we had but God had other plans. We figured out in April of 2017 that my M was pregnant. We were nervous and excited at the same time. My M ended up having chronic hypertension and inter uterine growth restriction. This caused our daughter to not develop properly in the womb and not gain weight. In late August my M was put in the hospital in an attempt to keep the baby in the womb and then on bed rest at home. The doctor was sure that she would be born sometime in September. My M was hospitalized again in late September but our daughter was still fighting and her best chance was to stay in the womb. Finally on October 20th when we went in for an appointment the doctor made the call that she was coming, ready or not. So Evelyn Grace Barrett was born at 3:43am on October 21, 2017. She was in the womb just shy of 35 weeks (35 Iron Rockets.) She weighed 3 pounds 14 ounces (30 burpees and 140 Hand Release Merkins.) She was 17.75 inches long (180 Jump Squats.) She spent 11 days in the NICU (110 WW2s.) I could easily hold her with just one hand still when we came from the hospital. Now through God’s grace and her will to fight she is a healthy five year old that you would never know had such a rough start to life. Men, this morning lets all remember that no matter the circumstances we each are facing, we are called to lean on Christ and continue to fight. I love each one of you and am proud to be in this fight together with you.

7elevens

October 20, 2022 Streaker

THE SCENE: Cold, clear morning with frost abound

F3 WELCOME & DISCLAIMER

WARM-O-RAMA: Cherry pickers, SSH and morning call

THA-THANG:

Part 1: 7 Overhead CMU Presses, 7 CMU Thrusters, 7 Blockees, 11 Yard Murder Bunny, 11 We’re Not Worthies, 11 Yard Reverse Murder Bunny
Part 2: Roll a workout dice and perform rolled exercise

MARY: Upper and Lower Body Stretches

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN: Inspired by Inky Johnson

How do we face adversity?
What is your motivation?
Commitment is staying true to what you said you will do even when the mood that you said it in has left
One bad chapter does not define the book
Turn “you will never do X because of Y” into “I will use Y everyday of my life to make a difference

ANNOUNCEMENTS:

Miles for Maryville 10/22 – Contact Butterfingers to work tent
Brolympics 11/5
Painting work day at Cerebral Palsy Center in November

Blue Dice Celebration

October 18, 2022 Outhouse

THE SCENE: A cold fall day!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickerr-8, Side Staddle Hops 20, Alabama But-kickers-10, Windmills forwards and backwards, mosie around the Outhouse.
THA-THANG:

We rolled dice. If a 1= 25 smurf jacks, 2= Run around the outhouse, 3=run to soccer fields and 20 big boys, 4=the flag for 20 mountain climbers, 5= the flag for 20 flutter kicks, 6= 25 steps on the benches beside in the playground.

MARY:
Roulette for 6 minutes, plenty of Merkins!
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We are called to be in the world but not of the world.
MOLESKIN:

ANNOUNCEMENTS:
Rep Sleepy posted the announcements.

Burpee Nightmare

October 17, 2022 Rep Sleepy

THE SCENE: Beautiful morning after some late rain yesterday

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH x20 IC; LBAC (F/B) x10 IC; Tempo Squat x10 IC; Tempo Merkin x10 IC

THA-THANG:
PAX worked through a series of exercises doing 100 reps of each, after every 20 reps run across parking lot and back. Also had EMOM timer, every time it goes off stop and do burpees. Start with 1 and increase by 1 every time until you can’t complete in a minute then reset to 1.

Curls
Skull Crushers
Goblet Squats
Overhead Press

MARY:
Overhead Clap x40 IC; Seal Clap x15 IC

COUNT-OFF & NAME-O-RAMA

10 for the beatdown plus 5 mall walkers

CIRCLE OF TRUST/BOM:

“Judge each day not by the harvest you reap but by the seeds you plant.”

William A. Ward

As I shifted through some quotes, this one struck me. You can definitely look at this like the blurb that was attached to the quote suggested. It said the quote “speaks to the importance of patience, urging us to find satisfaction and pride in even our smallest strides.” That is sound wisdom and something that we each should strive to do but I see deeper meaning in the quote. The seed we are to be sowing daily is something that will improve those around us not just ourselves. For me, as a Christian, that means telling others about the Good News that Jesus died on a cross and rose again so that we can be with God. Christians are commanded to do this very thing, but we can’t save a single person. It is only by Christ that any man is saved so continue to plant seeds daily and let God worry about the harvest.

“Again he began to teach beside the sea. And a very large crowd gathered about him, so that he got into a boat and sat in it on the sea, and the whole crowd was beside the sea on the land. And he was teaching them many things in parables, and in his teaching he said to them: “Listen! Behold, a sower went out to sow. And as he sowed, some seed fell along the path, and the birds came and devoured it. Other seed fell on rocky ground, where it did not have much soil, and immediately it sprang up, since it had no depth of soil. And when the sun rose, it was scorched, and since it had no root, it withered away. Other seed fell among thorns, and the thorns grew up and choked it, and it yielded no grain. And other seeds fell into good soil and produced grain, growing up and increasing and yielding thirtyfold and sixtyfold and a hundredfold.” And he said, “He who has ears to hear, let him hear.” And when he was alone, those around him with the twelve asked him about the parables. And he said to them, “To you has been given the secret of the kingdom of God, but for those outside everything is in parables, so that “‘they may indeed see but not perceive, and may indeed hear but not understand, lest they should turn and be forgiven.’” And he said to them, “Do you not understand this parable? How then will you understand all the parables? The sower sows the word. And these are the ones along the path, where the word is sown: when they hear, Satan immediately comes and takes away the word that is sown in them. And these are the ones sown on rocky ground: the ones who, when they hear the word, immediately receive it with joy. And they have no root in themselves, but endure for a while; then, when tribulation or persecution arises on account of the word, immediately they fall away. And others are the ones sown among thorns. They are those who hear the word, but the cares of the world and the deceitfulness of riches and the desires for other things enter in and choke the word, and it proves unfruitful. But those that were sown on the good soil are the ones who hear the word and accept it and bear fruit, thirtyfold and sixtyfold and a hundredfold.””

‭‭Mark‬ ‭4:1-20‬ ‭

MOLESKIN:
Thanks for having me this morning!

ANNOUNCEMENTS:

11/5 – Brolympics

Big Circle of Death

October 15, 2022 Grouch

THE SCENE: It was wonderful! Not too hot, not too cold (once you started working). Great balance.
F3 WELCOME & DISCLAIMER
Yeah, it happened but not so great. The important stuff got done. Not a professional, no one pays any money, if you are injured then keep it to yourself and modify – the important stuff.
WARM-O-RAMA:
SSH IC x20, LBAC IC x12, Cherry Pickers IC x5, mosey around the stations to understand Tha-Thang.
THA-THANG:
5 rounds, decreasing reps each round, all 3 exercises to be completed at each station before moving to next station.

Station 1 = Carolina Dry Docks, Shoulder Taps (2 count), V-Ups
- Round 1 = 25
- Round 2 = 20
- Round 3 = 15
- Round 4 = 10
- Round 5 = 5
Station 2 = Curls, Overhead Press, Tricep Extensions (Skull Crushers)
- Round 1 = 20
- Round 2 = 16
- Round 3 = 12
- Round 4 = 8
- Round 5 = 4
Station 3 = Pullups, Merkins, Big Boy Situps
- Round 1 = 15
- Round 2 = 12
- Round 3 = 9
- Round 4 = 6
- Round 5 = 3
Station 4 = Box Jumps, Derkins, Dips
- Round 1 = 10
- Round 2 = 8
- Round 3 = 6
- Round 4 = 4
- Round 5 = 2
Station 5 = Burpees, Squat Jumps, Lunges (2 count)
- Round 1 = 5
- Round 2 = 4
- Round 3 = 3
- Round 4 = 2
- Round 5 = 1

MARY:
Other Circle of Death = PAX on 6, head facing into circle with legs at 90 degrees, each PAX goes around the circle and pulls the legs down of the other PAX (great for the abs). Straight down in Cherry Picker mode for time.
COUNT-OFF & NAME-O-RAMA
8 HIMs = Nuke (DR from F3 Hampton Roads), Rep Sleepy, Doctor, Dodger, Halfday, Cow Patty, Pennies, Grouch
CIRCLE OF TRUST/BOM:
Time is precious. We have a limited amount in this life before we get to be with our Heavenly Father. Use it wisely and do not take the time with YHWH, family, friends, and yourself lightly. Cherish every minute. Spending time with strong male friends is just as important as spending time with your family. It is okay to take time for yourself to recharge. Even Yeshua went away to spend time with his Father and to be by himself.
MOLESKIN:
Thank you to Blindside for the beatdown. It was a good one!
ANNOUNCEMENTS:

Miles for Maryville 10/22. Ask Rep Sleepy about signing up.
Brolympics coming up on 11/5. Check Slack for sign-up sheet.
2nd F lunch at Maryville Market Corner on 11/26 @ 12:30. Speedway guys give Smuggler an idea of a place to eat in Seymour so we can come your way too.
November work day at Cerebral Palsy Center in Knoxville. Date TBD.