F3 Knoxville

Up the Hill!

THE SCENE:  48 and clear
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

  • Overhead claps
  • Seal claps
  • Moroccan nightclub
  • Cherry pickers
  • Merkins
  • Mountain climbers

THA THANG:

Split into two teams.  Starting at a cone, each man sprints up the hill, stopping to perform exercises at each street (3 stops).  Run back to the starting point and move his team’s cone one sidewalk space.  Exercises were;

Round 1

30 merkins

30 LBCs

 

Round 2

20 diamond merkins

20 freddy mercury

 

Round 3

10 hand release merkins

10 BBS

 

Round 4

jog to our starting point (stop light)

Bear crawl to cone

 

Set of 11s – burpees, up and over the wall, bobby hurleys

 

10 heals to heaven – frogger – 10 heals to heaven

 

MARY:

Guantanemo at Weigles

2 minutes of sleeping hillbillies

COUNT-OFF & NAME-O-RAMA

Me and 17 of the best men I know

CIRCLE OF TRUST/BOM:

Today is National Proposal Day… and that got me thinking about the question “how is my understanding of marriage and my role as a husband – different today from what it was when I proposed to my wife in December 2005?”

I reflected on that question a lot.  In summary – I had a profoundly immature understanding of marriage – and of what my role as husband would be.  I shared a few contrasts that I’ve learned through heartache and hard times.  Maybe one will ring in your ears and you’ll say, “yep – I’ve learned that too”.  Maybe one will settle on your spirit and convict you of a change that is needed.   

Again – these are all from my own personal experience.  Each time you read, “an immature husband” below, you could substitute, “A younger, foolish, immature KickFlip…”

  • An immature husband is self-centered.  He takes a lot and gives a little.  A mature husband looks for ways to serve and love his wife.  He deliberately gives far more than he expects in return.
  • An immature husband expects perfection.  A mature husband accepts flaws freely.
  • An immature husband gets defensive. A mature husband presumes good intent and accepts feedback easily.
  • An immature husband sulks for days or weeks after a fight. A mature husband eagerly seeks restoration.
  • An immature husband allows jealousy to devastate the relationship. A mature husband recognizes that jealousy is poison and almost entirely in his own head.
  • An immature husband avoids or downplays conversations which will be uncomfortable.  A mature husband leans into and leads his wife through uncomfortable conversations.
  • An immature husband is emotionally detached. A mature husband is open with his emotions, dreams, desires, fears, and insecurities.
  • An immature husband can offer only an unstable love. A mature husband provides a steady, unshakable, love – his wife feels secure in their relationship.

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

MOLESKIN:

Welcome FNG “La Bling”!

PRAYERS / ANNOUNCEMENTS: 

Prayers for Tailhook, for Curveball’s M, and for victims of the earthquake in Turkey/Syria.

Celebrating 5 Decades

THE SCENE:

Perfect gloomy cold

WARM-O-RAMA:

Some Burpees, some SSHs, some Cherry Pickers, and some Tie Fighters… just right to knock the chill off

THA-THANG:

Commemorating 5 decades of life and a great way to gain some respect… 5 progressive rows of fun… Reps were 5 to start – special movement across – 10 reps on the other side – and special movement back… then we moved up the ladder:

Row 1 – 5 merkins… bear crawl over… 10 merkins… bear crawl back

Row 2 – 5 burpees… lunge over… 10 burpees… lunge back

Row 3 – 5 SSHs… sprint over… 10 SSHs… sprint back

Row 4 – 5 squat thrusters…. rifle carry over… 10 squat thrusters… rifle carry back

Row 5 – 5 curls + 5 overhead presses… farmer carry 2 cmus over… 10 curls and OVP… farmer carry back

Worked up and down the ladder as many times as possible

MARY:

Stopped on the way back to the CMU pile to do 25 Grady Corns

COUNT-OFF & NAME-O-RAMA

21 HIMs with no FNGs (all dressed in khaki cargo shorts, knee socks, and Hawaiian shirts)

CIRCLE OF TRUST/BOM:
“You do not know what will happen tomorrow.  For what is your life?  It is even a vapor that appears for a little time and then vanishes away” James 4:14

Time is precious.  We are fragile.  Life is short. Eternity is long.

“Redeem the time” Ephesians 5:16

Life is a gift that can be over before we know it… Cardinal recently but other fallen friends remind us how abruptly it can end – by God’s perfect design and providence.  Embrace each day… be intentional… love those closest to you and work at being the best you.  Leave a legacy worthy of respect.

MJ Day

MJ Day @ Shamrock (2-3-23)

THE SCENE: A chilly 32° but DRY with a full moon in the backdrop.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
20 SSH, 30 sec of Iron Mike’s, 23 Bobby Hurley’s, & 15 4-count mtn. climbers w/ merkin & plank position hold after every 5 reps.

THA-THANG:

  • Mosey up to stadium turf
  • Line up across West goal line
  • Pyramid style Q (5,10,15, 20…etc.)
  • Red vs Blue …1v1 w/ each Pax calling out an exercise (get creative) before the roll off, high roll wins (red wins tie 🎲🎲), cumulative sum of 4 die determines reps to perform at goal line…23 burpees was not an ideal Craps roll today 😩
  • After Pax winners choice of exercise, lunge to 5 yd line, perform 2 burpees, mosey back to goal line
  • Make it, Take it (winner keeps red die and invites next challenger)
  • Repeat this cycle with incremental increase in lunge distance by 5 yds (10, 15, 20 etc…ending at the 50)
  • For the 2nd half (50, 45, 40 etc.), Butt kicks up, 3 burpees, mosey back to goal line
  • We called time half way through the 2nd half, Mercy rule enacted

MARY:
Random ab exercises led by Mermaid & Hooptie for a brief stint.

COUNT-OFF & NAME-O-RAMA

20 STRONG with 2 FNG’s. Welcome Brimstone & Finish Him (revised from Old School during coffeeteria). Please come back to Shamrock soon, loved seeing you in the gloom!

CIRCLE OF TRUST/BOM:

MJ was known for putting his team on his back and willing his team to victory, yet…

How often do we shoulder the weight of the world and selfishly take on life in solitary confinement? Satan is crafty at alienating us in this thinking (man up, bear it ourselves). Yet worldly strength will always fail us at some point. Obtain our strength from above!  No matter what comes…physical ailments, relationship struggles, financial burdens. He’s with us and has given us the ultimate victory through His Son. Trust the strongest entity in the universe. He’s an amazing God and is ALWAYS there to assist. Don’t resist!

SCRIPTURE: Numbers 23:22 KJV & Psalms 37:23 NASB
PRAYER REQUESTS:
– Free Fall & family after the loss of their dog. Peace and comfort in this difficult time. Praying happy memories prevail in the long run.
– Venus for his days ahead and road to a more sound, godly lifestyle which reaps dividends in the future. We’re here for you brother, lean on us if needed.
Thank you for coming and enjoy your weekend gents!

BlackJack BeatDown

THE SCENE: A cold invigorating gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 side straddle hops, 15 mountain climbers 10 squats,15 American hammers, 8 count motivators,10 BBS, 7 merkins
THA-THANG:
We gathered around a deck of playing cards, cardboard cards, and a speaker as the rules were explained

Each suite had an exercise associated to it, there were four separate exercises a suite could use, however only one at a time on the cardboard card, each suite usually followed a body part theme. The amount of reps would be determined by the number on the card. Face cards followed suite however numbering followed J-11, Q-12, K-13. Aces and Jokers were laps, 1 and 2 laps respectively. 5-6 minutes for each set of exercises before cardboard was cycled. Each member of PAX drew a card for involvement and motivation. Due to nature of AO and day, CMU’s were used, however were not integral to exercise. Rapid luck of the draw fun, with great music accompanying.

CIRCLE OF TRUST/BOM:
I was ignorant to Gods word for most of my life, passing it off as nothing I could use, having not been raised to value it like I should have, I never read the bible, I never went to church, and I never prayed. When my mom passed away, I was told that this was part of God’s plan, and that’s not what I needed to hear at the time, and it ended up turning me away from Him entirely. When my Dad passed away, and I went to live with Waxjob (Joshua Brady) and his family, I saw how they were able to find comfort through Christ, and it opened me up more and more to the idea of God, and I started seeing God in my life more and more, I noticed Godly people and Godly things. Eventually I was able to conclude that God is real, Jesus died on the cross for us, and being able to look at things through eyes of benevolence instead of random chaos, it made dealing with my past traumas so much easier, and I felt myself become a better person because of it. Most recently Cardinal passed away, and when I heard the news I had to sit down and cry, especially when I learned that he had two children, and feeling what they felt, it broke me, seeing Cardinal Jr at the Rampart convergence, and seeing him cry because he missed his dad, he missed those memories he’d never have, he missed his voice and his love, I cried because I missed those too, and that hug I gave Cardinal Jr I hope was what he needed, because it’s what I needed. He’s got this, his sister’s got this, I pray they can find comfort in Christ the way I did.
MOLESKIN:
This was my VQ, and it was certainly a special one, I find it went well and the PAX enjoyed it, thank you to everyone who came out and showed their support and worked out with me, I hope to lead more in the future, and I’m excited for what that future holds. Take care, stay safe, stay hydrated.