F3 Knoxville

Tag: Ribbed

Not everyone has 6 inches

THE SCENE: Perfect… you know what that is

WARM-O-RAMA:
SSH x 20 IC

Mike Phelps OYO

Arm Circles

Merks x 10 IC

Potty Mosey

30 secs of own choice

THA-THANG:
Indian Run to Matterhorn

Flutters IC….. car interrupted so idk how many

  • Partners   1 runs while the other does 20,20,20 (Merks, Squats, BBS) 3 sets
  • Mosey to lil hill
  • 7s  Burpees and Squats
  • Mosey to the court with a duck walk at the end

Alligator 1/2 Inch worm 1/2 Lunge back

30 sec Wall Sit

We done

MARY:
I don’t know Mary well enough I guess.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

The last couple weeks I have felt a bit flat. Things for the most part of gone well. For some reason I have felt a little disinterested in things I usually like. I have been a little more cynical lately. I could not figure out why. I was listening to Joe Rogan’s podcast and he had David Goggins on the podcast. Goggins was explaining what went wrong in his life after he left the airforce, although I think he would say this was a theme of his entire life. He said, “The more comfortable I was, the more uncomfortable my mind was.”

I think that this is true for people. I know it certainly is for me. The last couple of weeks I have not been posting as much and I really think that is why I was feeling off. Getting up in the morning and embracing the suck makes everything better for my day. To make a lateral step I think it relates to the idea that being strong is not about succeeding, it’s about accepting the suffering continuously. So, I would like to thank all of you for posting and being a part of this great community. I am approaching a year in F3, and I think this has been one of the better years of my life. It would not have been without the opportunity to go out and suffer every morning with you all. Cheers!

MOLESKIN:

Podcast link with Goggins
ANNOUNCEMENTS:
CSAUP Next Weekend Alcoa   Moses is your guy for that if you have Qs, or hit up one of those other Alcoa hunks for details

Listening in the Rain

THE SCENE: 50 degrees and raining

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH IC x 25

Cherry Pickers IC x 10

Tempo Squats IC x 10

25% Jog across the parking lot, 50% Jog, high knees, butt kickers, 75% Jog

THA-THANG:

Circuit Workout on the Grinder inspired by a workout Frenchie Q’d a couple months back.

Total of 4 stations (one at each of the corners) and then 5 Burpees at the top of Little Baby Hill:

  • Station 1: Superman Swims, 4 ct. American Hammers
  • Station 2: Merkins, Dry Docks
  • Station 3: Iron Mikes, Squat Jumps
  • Station 4: Box Cutters, 4 ct. Flutter Kicks

Pick a Battle Buddy and disburse evenly to the four stations. Pick whichever one of the exercises you feel like doing at each station (most people just alternated between the 2 exercises each round). Start with 20 reps of the chosen exercise at each station and complete the circuit. Next round decrease to 18 reps, 16 reps, 14 reps, etc.

When finished at Station 3, Bear Crawl to Station 4 (I forgot to Bear Crawl on the very first round even after making “fancy” signs but thankfully Proton was there to gently remind me).  After Station 4, run up Little Baby Hill and do 5 Burpees at the top. Mosey back down to Station 1. Rinse and repeat the circuit until time.

MARY:

Hello Dolly IC x 20

30 seconds AMRAP LBC’s to finish

COUNT-OFF & NAME-O-RAMA

24 strong on a rainy morning – no FNG’s today

CIRCLE OF TRUST/BOM:

We can be good at talking with God, but how much are we listening? My prayer life has grown tremendously in the course of the past year, but I do a really poor job of allowing God to respond. I pray and then rush on to the next activity in the day. Sometimes those are really good activities like reading Scripture or reading a devotional, but without taking a pause and listening for God’s response, I’m not allowing room for Him to do His work in me.

I-Beam shared this piece of his devotional with me a couple weeks back, and it really resonated with me:

“Suppose I go to the doctor and say, ‘Doctor, I have a lot of problems: I twisted my knee….my eyes itch…my finger is swollen…I have a backache….’ Then, having gotten through my list of complaints, I look at my watch and say, ‘Goodness me, time is getting on. I must be off.’ The doctor might want to say, ‘Hang on a second, do you not want to hear what I have to say?’

If we only speak to God and never take time to listen, we make the same mistake. We do all the talking, and we don’t actually listen to Him. But our relationship with God is meant to be a two-way conversation.

ANNOUNCEMENTS:

The fine people at Abridged Beer Company have agreed to host a 2nd F “Fellowship” on February 15th at 6:30pm. $2 for every beverage will be donated by Abridged to our selected charity. This month…Operation Enduring Warrior. Come out, have some fellowship, and do good! See you all there!!

Womens Work

The scene: 40 and moist

Welcome and disclaimer

Warm o Rama

Mosey around the tennis court
10 Burpees OYO
Windmills
Merkins
Groiners
I Y T

The Thang

Mosey to the outhouse
30 box jumps

Partner Dora (suicide)
100 decline stacked Merkins
100 rotating lunges
100 stacked feet Merkins
100 cobra squats

Different partner
Mosey to the skate rink (long lap)
100 iron mikes
100 alternating BBS
100 flamingos
100 CDDs

Whose got wheels?

5 tennis court sprints with 10 Merkins

Mary
Worm crunch
London bridge
Werkins

BOM

Be a part of a men’s group and you will be a better believer. As part of mine I am leading a session on wives next week. My first thought was to go into the Word and see what God said about wives. He says:

Proverbs 18:22

“He who finds a wife finds a good thing and obtains favor from the Lord.”

Ephesians 5:25

“Husbands love your wife as Christ loved the church.”

I can honestly say I haven’t always been the best husband. Or at least the husband my wife deserves. Thankfully she hasn’t caught on that she could do better… but if I am supposed to love her like Christ loved the church, it means I’m supposed to be kind to her, fight for her, pray for her, lead her, and love her with all my heart. Thankfully God and wives forgive us when we don’t do as we should.

And while I believe that Valentine’s Day is a holiday made up by card, chocolate, and flower companies to offset their losses during the holiday season, we are supposed to show our wives how much we love them tomorrow, I encourage you to not let it just be tomorrow, but everyday.

We joke about the inspiration book for today, “Women’s Heath Little Book of Exeecises”, and the pictures in the book, we shouldn’t compare our wives to other women. It does us no good to compare our wives to 20 year 0% body fat cheerleaders. We need to stop looking at this pictures, or phones, or other women at all, and love our wives for who they are and what Christ sees in them.

So go home hug your wives and really tell them how much they mean to you and how much you love them.

Even more Route 66

THE SCENE: Upper 20s, no clouds, stars shining:  Perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 IC

Tie Fighter (in lunge position) BAC x 10, then switch legs and reverse BAC x10, IC

Cherry Pickers X 10, IC

Tempo squats x 10, IC
THA-THANG:
Mosey to new trail by the new bathroom, Route 66 with burpees up the hill, early finishers wagon wheel to the six to finish up;

Mosey to trail toward basecamp.  Route 66 with BBS, bear crawling between every other light post

20 Merkins on your own, run up Everest.  AG till everyone is up top

Grab a Battle Buddy, one BB gets a coupon from the rock pile and does curls while other BB runs to top of the space station and back, switch off.

Next round, BBS with rock while BB runs again, switch up

Quick mosey back to AO with a stop for some burpees

MARY:
Gibbler leads in some flutter kicks and box cutters

Finish strong with ATMs
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We all struggle.  Embracing that struggle builds character.  Lean on faith and family to help us through, and remember God’s words in 2 Cor 12: “My power is made perfect in weakness.”  And Paul’s rejoinder:  “For when I am weak, I am strong.”
MOLESKIN:

Welcome to our FNG Kentucky.  Will update the tags when he’s in our system

ANNOUNCEMENTS:
Wesley House this Sunday afternoon at 2 pm, rain or shine.  Bring the M and 2.0s.  We’ll be working out and spending time with the kids and presenting them with the balls we’ve collected.  Thanks to Bowflex and Doubtfire for heading up a great effort.

The Final Count Down

THE SCENE: Rainy, Rainy, Rainy!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hop X 30
  • Imperial Squat Walkers x 20
  • Little baby arm circles Front x 10 and back x 10
  • Speed Skaters x 20
  • 10 Hand Release Merkins

THA-THANG:
The Count down – Complete each exercise is succession.  When completed do 25 Box jumps or run the hill.   PAX choice!  Remove the bottom exercise after completing each set.  Rinse and repeat

  • 11 Rows
  • 10 Burpees
  • 9 Sun Dial to Big Boy
  • 8 Wide Hand Release merkins
  • 7 Bench Squats
  • 6 Pull-ups
  • 5 Bench Lunges (each leg)
  • 4 mountain Climbers (4 Count)
  • 3 Around the clock merkins (12 total)
  • 2 Squat Jumps
  • 1 Super Burpee

MARY:

  • Flutter kick (4 Count) x 25
  • Proton Parkers x 10

CIRCLE OF TRUST/BOM:

God Initiates and so should we to get better physically, spiritually, and relationally.

It has been often said that the chief sin of Man is the sin of passivity.  We can be like Adam and standby and allow sin and separation to occur.  We busy ourselves with the material world while disengaging relationally or emotionally from what is going on in and around us.  We don’t have to be in great shape to show up to F3 and get better.  All we have to do is set the alarm, show up, and work hard.   Are there places in our lives relationally where we have avoided discussions because they are hard or uncomfortable?  We don’t have to have all the right answers we just need to initiate and step in where we know God is calling us.  Don’t be silent like Adam.  Step up an be the leader that God has called you to be.

MOLESKIN:
Prayers for the students family and friends that lost his life on campus due to alcohol poisoning.  Praying that those effected would be impacted in a positive way through the other students seeking to meet them where they are and share the Gospel.