F3 Knoxville

Tag: Shuttlecock

Sunk!

THE SCENE:   Mid 40s and drizzly.  Perfect for a beatdown.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

RFTS/LIH

KCP

Grady corns

Projectivator

Tempo Merkins

Down/Up dog

Mosey to the back lot

THA THANG:

Separate into two teams.  Each team has half the parking lot and cones grouped into one group of 2, one group of 3, one group of 4, and one group of 5.  At “go” PAX grab a tennis ball, run to touch the far curb, then run to one of seven battle stations.  Perform the exercise at that station, then throw the ball at the enemy’s ships.  Work at each battle station before you repeat one.  Continue until one team’s ships are sunk.

Exercises were;

  • 25 Merkins
  • Lunges 10 each leg
  • 20 star jacks
  • 25 Mountain Climbers
  • 25 hello dolly
  • 20 flutter kicks
  • 15 carolina dry docks

Team 2 won the battle!

 

Rehabilitate your fleet (set the cones back up – this time a little further away).  Play another round.  Flip the cards over for new exercises – these were;

  • 20 diamond merkins
  • 15 Bobby Hurleys
  • 20 shoulder taps
  • 15 smurf jacks
  • 25 plank jacks
  • 15 BBS
  • 10 box cutters

Team 1 won this time!

 

Line up at one end of the parking lot.  10 parking lot lines.  Bear crawl 1 line, do 10 merkins mosey back.  Bear crawl 2 lines, 9 merkins, mosey back.  Repeat until 10 lines, 1 merkin.

 

PAX huddle for exercises led by YHC.  2 men at a time take turns hurling the 60# sandbag toward the shovelflag.  After 10 throws each, PAX rally on the bag and start again with a different 2 men throwing the bag.  Repeat until we reach the shovelflag.

 

MARY:

Just in time for a massive Guantanamo and 1 minute of plank.

 

COUNT-OFF & NAME-O-RAMA

Me and 12 of the best men I know.

 

CIRCLE OF TRUST/BOM:
On Monday, Anchorman talked about a line from the Lord’s Prayer that jumped out at him, “Your kingdom come…”.  I followed his lead and also talked about a line from the Lord’s Prayer.

“Our Father in heaven, hallowed be your name, your kingdom come, your will be done, on earth as it is in heaven. Give us today our daily bread. And forgive us our debts, as we also have forgiven our debtors. And lead us not into temptation, a but deliver us from the evil one.”

After He finishes teaching this prayer, the very next thing that Jesus says to his disciples – as if this is the point that He needs to hammer home – “If you forgive those who sin against you, your heavenly Father will forgive you. But if you refuse to forgive others, your Father will not forgive your sins.”

Our forgiveness for the people who have done us wrong is critical to our relationship to the Heavenly Father and a prerequisite to our forgiveness.  What’s more…if you harbor unforgiveness for a wrong done to you long ago – or a perceived wrong – who do you hurt most?  You are harming yourself.  Unforgiveness is poison in your heart.

In the original Greek, the word rendered “forgive” in this text is aphiemi.  It does not mean to sweep it under the rug or pretend like you were not hurt.  In the Greek, aphiemi can literally mean, “to hurl”.  Like we did to the sandbag this morning.  Hurl away the offense, and in doing so heave that poisonous resentment as far from your heart as you can.  Aphiemi – hurl it!  That is how our Father forgives our trespasses – and it’s how we are to forgive those who trespass against us.

Here’s the hardest thing you’ll do yet today.  Search your heart for forgiveness that you’ve been withholding and that resentment is staining your soul.  Now…HURL IT AWAY!

 

MOLESKIN:

It is in pardoning that we are pardoned. – Francis of Assisi

Nice to meet “Fire” and “8 Seconds” today!

T-Claps to the men who cleaned up our battlefield for me this morning!

Mayberry Hides From the Rain

THE SCENE: 60 and the occasional sprinkle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA

SSH IC x20
Tempo squats IC x10
LBAC IC x10 forward, x10 reverse
Cherry Pickers IC x5

THA-THANG:
To the pee rocks!!!

Rep it out x99
Set break = curl-press-tri at the pee rocks or run to the light pole
Eagle merkins
Shoulder taps
CDD
Sumo squats
Lunges (45+44)
SSH x4
BBS
Hello Dolly
LBC
Burpees for the win

COUNT-OFF & NAME-O-RAMA
10 PAX including 1 FNG – HushPuppy

CIRCLE OF TRUST/BOM:
Stress, worry, angst, fear, nervous, anxiety

Stress is a normal part of life, we even have a whole set of hormones in her body, referred to as “stress, hormones.“ Stress can also be paralyzing, demoralizing, and destructive.
There was a time a little more than 20 years ago when I was pretty convinced that my wife, then, my girlfriend, was trying to check out on our relationship. She’s been distancing herself, mostly because she was afraid the commitment we were heading toward, but I didn’t know that. I got to where I was anxiety, twisted up inside all the time. I would constantly check my phone to see if she called or texted. In the midst of that, I found the phone.
“ “Rejoice in the Lord always; again I will say, rejoice.”
‭‭Let your reasonableness be known to everyone. The Lord is at hand; do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus. Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.”
‭‭Philippians‬ ‭4‬:‭5‬-‭8‬ ‭ESV‬‬
https://bible.com/bible/59/php.4.5-8.ESV
Our society is currently obsessed with the shortest, quickest tip, or trick to get anything done. The reality is, there are very few, if any healthy ways to quickly deal with anxieties, worries and fears. These take time and practice.
  1. Find something to be grateful for, to rejoice about
  2. Find another one
  3. Don’t take your stress out on others
  4. The Lord is ALWAYS near
  5. Pray thankfully
  6. Tell Him your concerns
  7. His astonishing peace will guard your heart and mind
 
None of that is a quick tip. The principles are incredibly simple, but they’re not fast or easy. These take time, submission, and a willingness to hear from the Lord. It works, but you have to go through the whole process, sometimes over and over. Lean on a brother, talk to someone, post regularly. You are not alone!

 

Shamrock February You vs You

THE SCENE: Beautiful morning. Clear and 52°.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx10ish IC
Windmillx10 IC
Hairy Rockettsx10 IC

THA-THANG:
February You vs You

  • Max BBS in 1 minute
  • Max merkins in 1 minute
  • Max pull-ups
  • 1.5 mile run for time
  • Max burpees in 5 minutes

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Romans 5:3-5

“Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.”

Don’t let the artificial distract you.

THE SCENE: Rainy with a heavy downpour that let up mid-workout.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Run in place, Arm Circles X 10, Leg swings X 10, Air Squats X 10, Merkins X 10
THA-THANG:
HIIT/ Tabata: 5 stations/rounds, 5 exercises per round. 1 minute 10 seconds of work, 20 seconds of rest. 60 Break between rounds.

  • Station 1: Squat jumps, Mountain climbers, Plank jacks, Merkins, Big Boy Sit-ups
  • Station 2: Lunges, High knees, Burpees, Freddie Mercury, AirJump rope
  • Station 3: Side Straddle Hops, American Hammer, Plank hold, Tricep dips, Wall step-ups
  • Station 4: Wall sits, Skaters, Superman hold, Leg raises, Low Plank -> High Plank -> Merkin Progression
  • Station 5: Alternating side lunges, Butt kicks, Shoulder Taps, Peter Parkers, Merkin Jacks

CIRCLE OF TRUST/BOM:

How do you feel about this workout? I confess that I did not build that workout, and I did not copy anyone else’s. What if I told you that the workout was designed by an AI Bot?

The way technology has developed never ceases to amaze me. I often tell my kids how funny it is that we used to see video games released and how great the graphics were. And now there are times when the graphics honestly do look realistic. Think about how easy it is to connect with others now. Facebook, Twitter, cell phones, etc.

With the technology available I was able to prompt a program to create this workout in 10 seconds and make minor alterations; I swapped 3 exercises. It is amazing the developments that humans are making.
But how often do we get distracted by the things of this world that we change our focus (and not just the niceties, it’s the stresses and struggles too)?

While these things truly are amazing, on any given day there are a number of reasons and ways God shows his love and awesomeness. Whether it’s the beauty found in nature. Or it’s a child who gives that extra big hug, at the exact minute you need it without prompting. I recently shared that my wife hasn’t been feeling well; the amazing part of this is that you could tell that the 5-month-old could realize it. He would look at my wife and you can see he just wants to ask what’s wrong? and sometimes it’s a group of men you know you can count on to be there, physically, mentally, or spiritually…

I’m aware that I often fall victim to these distractions. Often times I get so distracted by work and finances, vehicle and house issues, social media, or games. They eat and consume so much of our time, but only if we let them.


In Matthew 22 there is a story about Jesus. The Pharisees up to their tricks again tried to trap Jesus and asked about paying taxes. In verse 21 Jesus replies ‘render to Caesar the things that are Caesar’s and to God the things that are God’s.’ That doesn’t begin and end with taxes or money. It’s our attention, our affection, our praise, our respect, our acknowledgment.

The point is that as incredible as this world is and the accomplishments mankind is making its full of distractions that take on minds away from where our ultimate focus should be. Our master is infinitely more remarkable and we can see that everywhere.  So the challenge for you today is to give that extra attention to noticing the blessings of God in our lives and to thank and praise him for all the ways he pours his love over us.

Slippery Slippery Steps

THE SCENE: A Deceivingly cold Gloom

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

x15 Side straddle hops.

x15 Calf Raises

x10 Forward Lunges

x10 Overhead Arm Pull

x5 Cherry Pickers

THA-THANG:

After warmup, We headed down to the football field, I placed a cardboard piece with 3 sets of two exercises on it at the starting point. The workout continued like this.

  • We ran the track over to the bleachers
  • We ran up and down the bleachers until we got back on the track
  • Once back at starting point we did the first set of two exercises
  • We repeated those steps, progressing through the sets until Recover
  • Tried not to slip and die.

MARY MARY NICE AND HAIRY:
No Mary Needed.

CIRCLE OF TRUST/BOM:
My biological father was never very affectionate, he was a good father, he took care of us, gave us nice things, but he never verbalized his love. I think, because God was often to remind us of his love for us, we as humans rely on being told we’re loved, and crave that affection, and not being given it does not lead to healthy mindsets, doubt can arise, and regret from both parties. When my parents passed away, I was lucky enough to be able to tell my Mom I love her before i went to bed, and I was able to hear it back, as well as a book I have with a voice recording. However with Dad, I wasnt as lucky, and I would give so much just to hear him say “I love you.” You’re never guaranteed tomorrow, and you’re never guaranteed another second. Tell your family you love them, it costs nothing, but it’ll pay huge dividends.