F3 Knoxville

Tag: Skeletor

Stand together to face adversity

THE SCENE: clear chilly morning
F3 WELCOME & DISCLAIMER given
WARM-O-RAMA:
TN rocking chair.  Tempo merkins, SSH, baskalist
THA-THANG:

  • TABATA STYLE 40 seconds step-ups 20 Bruce lee abs . 8 sets 2 rounds 1minute plank hold between round
  • 1,000 rep step-ups
  • Bruce Lee Ab( American hammer,  leg lifts,  little baby crunches, awkward turtles, heels to Heaven, Flutter kicks
  • Run 1 mile

MARY:
Thunderstruck
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up! And though a man might prevail against one who is alone, two will withstand him—a threefold cord is not quickly broken.
Ecclesiastes 4:9‭-‬10‭, ‬12 ESV
https://bible.com/bible/59/ecc.4.9-12.ESV
MOLESKIN:
The workout was a reminder of Navy Seal Chad Wilkinson who committed suicide.  Many men today have Adversity they are facing and without a true sense of community of men to help them overcome so they can be the best version of themselves that God has planned for them.

F3 is just this to be there for other HIM so we don’t lose anymore.
ANNOUNCEMENTS:

Nightmare before Christmas WOD #2 “Lock, Shock, and Barrel”

THE SCENE: A brisk 25 degrees
F3 WELCOME & DISCLAIMER

Obligatory, and check.
WARM-O-RAMA:

  • SSH
  • Tempo merks
  • Tempo squats
  • LBAC -F
  • LBAC – B
  • Hallelujahs
  • Moroccan Night Clubs
  • Chattanooga cherry picker
  • Knox Cherry Pickers
  • SSH

THA-THANG:

“Lock, Shock, and Barrel”

1/2 Pax wearing ruck or vest, app pulled sandbags for pull through

  • 10 man makers
  • 50 plank ruck pull through
  • 400m ruck
  • 10 man makers

Cops showed up around here to check on us. Apple Watch thought I had a fall, through all the layers and gloves, I couldn’t get to it quick enough. 911 was called and 5.0 came to check on us. Turned out to be one of Roane County’s finest that ,multiple PAX had been EH-ing. All in all, glad it happened, maybe he will show up to a beatdown soon.

  • 50 ruck press/leg lift
  • 400m  ruck
  • 10 man makers
  • 50 ruck twists (2 ct)
  •  400m ruck

MARY:
Super quick Skeletor’s choice of core burning exercises on the 6
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Everyone read the latest newsletter from Kickflip? If not, he has been releasing them every Sunday morning and I highly recommend that you give them a read. This week I was challenged by what I read to make a few changes in my COT.  

In my COT’s I try to be motivational, encouraging, and point you all to Christ in some way. Today will be different. I am going to share one of my biggest struggles as a man, as a husband, and as a father. I struggle with anger. If I am not careful, I will let it get the best of me, and I lash out at those I love. I am going to use this newsletter as a springboard to be more open and honest with you guys. I think mostly we come here to be an encouragement to each other but we haven’t reached the point where we are honest about our weaknesses. I have more, but today it’s anger that’s on my mind. 

The root of my anger is selfishness. My M will ask me for a favor, the. Another, then another, then another, and before you know it, I blow up. Or, Super Soaker needs some help while I am working on something, or “resting”, and I grumble at him and let him know I am too busy. I have prioritized my needs over theirs, and that isn’t right. It should be God first, others second, and me third. 

The root of my selfishness is pride. My pride gets in the way when I begin to think that my needs are more important, and I begin to prioritize myself or my needs over anyone else’s. 

The goal I should have in my heart is to be more like Christ each day. “He must increase, I must decrease”. 

“‘The Lord is slow to anger and abounding in steadfast love, forgiving iniquity and transgression,’”

Numbers 14:18 ESV

“A hot-tempered man stirs up strife, but he who is slow to anger quiets contention.”

Proverbs 15:18 ESV

MOLESKIN:
Couldn’t have been a better day in the gloom. We welcomed THREE FNG’s today. Welcome Slider, Candy Crush, and Baskin!

My 2.0 “Super soaker” was also in attendance.

Proud of these men. Most who were in attendance today earned a niceChristmas patch for completing GORUCKS The Nightmare Before Christmas WOD’s.

ANNOUNCEMENTS:
Too excited to remember every thing Bobbitt had for us!

It’s a good day at Rampart!

THE SCENE: Not rainy. Weird!

F3 WELCOME & DISCLAIMER: Indubitably!

WARM-O-RAMA:

  • SSH x15
  • Knox Pickers 5 or 6
  • Willie Mays Hayes x8
  • Liver Twists – x6
  • Chatty Cherry Pickers – x12
  • Hallelujahs – x10
  • Moroccan Night Clubs – x10
  • LBAC Forward – x10
  • LBAC Reverse – x10
  • SSH – x10

Mosey to the paved “hill” thingamabob.

THA-THANG:
Jacob’s Ladder – Run to the top of the hill, 1 burpee, mosey back. Run to the top of the hill, 2 burpees, mosey back. Run to the top of the hill, 3 burpees… you get the idea. All the way to 7. 28 burpees in total.

Kevin’s Ladder? – repeat the following exercises in 3 stations in the following order: station 1, station 2, station 3, station 2, repeat until time.

  • Station one: 10 Lunges
  • Station two: Cut a Flip (3 merkins, flip, 3 BBS)
  • Station three: 15 squats, then back to station 2, then one.
  • Rinse and repeat until time.

RTB

MARY:

  • Flutter Kicks – 10x IC
  • Freddie Mercury – 10x IC
  • SSH – 30 IC
  • Time was called.

CIRCLE OF TRUST/BOM:
The other morning, Slappy at The Project started the morning off saying, “It’s a good day.” Regardless of the weather and our circumstances, he reiterated that it was going to be a good day. YHC believed him and started thinking about that statement.

The following day, after having coffee with a friend who was struggling, YHC repeated. “It’s a good day.” Said friend agreed with a certain amount of determination. “It is a good day.”

Philippians 4:4-7 says…

“Rejoice in the Lord always. I will say it again: Rejoice! Let your gentleness be evident to all. The Lord is near. Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.”

“Rejoice” is not just an internal sentimental feeling. The word actually indicates a public or outward celebration.

YHC would have loved to write the “Southern Translation” of the Bible if someone hadn’t already beaten YHC to the punch. It’s difficult to tell second person plural from second person singular in English; (i.e. you from you all) without the very important and completely legitimate word “ya’ll”. It’s nearly as important as the Oxford Comma in the opinion of YHC. In the Greek, Paul means “y’all” in this paragraph when he says, “you”.

Paul is saying, “Let y’all’s gentleness be evident to all” and “will guard y’all’s hearts and y’all’s minds in Christ Jesus.

This means that your outward celebration and your visible attitude does 3 things.

  1. It changes your attitude.
  2. It’s contagious.
  3. It affects the environment of the entire group.

We should be the kind of person that is always celebrating, always reassuring, always positive. It’s a good day. Especially when we have hope in the Lord who “is near”. Each of us should be challenged to be a more positive influence to our Ms, 2.0s, PAX, colleagues, communities, etc.

It’s a good day!

MOLESKIN:
Prayers for Cardinal with a tough assignment today, Spielberg’s M, Curious George.

ANNOUNCEMENTS:
Binks on Q Wednesday.
Skeletor on Q Saturday.
VQs forthcoming!

Ladder Drills & Attention to Details

THE SCENE: 48 degrees with a mysterious mist that made for the gloomiest of glooms.

F3 WELCOME & DISCLAIMER: Professionally professed in a manner most unprofessional.

WARM-O-RAMA:

  • SSH x15
  • Knox Cherries Picked x5
  • Willy Mayes Hays x6
  • Tennessee Rocking Chair x10
  • Tempo Squats x10
  • Tempo Merks x10
  • LBAC x10
  • RLBAC x10
  • Seal Claps x10
  • OH Claps x10
  • Hallelujahs x10
  • Moroccan Night Clubs x10
  • Chatty Pickers x10
  • Hold Samson until QIC gets tired (which was not long)
  • Michael Phelps
  • Stretch ’em If Ya Got ’em (OYO)

THA-THANG:
PAX performed ladder exercises which went as follows: station 1 & 2, mosey back to 1; station 1, 2, & 3, mosey back to 1; station 1, 2, 3, & 4, mosey back to 1; station 1, 2, 3, 4, &5, mosey back to 1; station 1, 2, 3, 4, 5, & 6, mosey back to 1. Exercises were as follows…

  • 10 Burpees
  • 20 BBS
  • 30 Merkins
  • 40 Squats
  • 50 Flutter Kicks (Double Count)
  • 60 Toe Merkins

PAX went back to pick up the 6.

RTB. 10 Count.

Mosey to the fort for Mary.

MARY:

  • LBCs x15 IC
  • Tempo Merkins x10 IC
  • Tempo Squats x10 IC
  • Freddie Mercury x15 IC
  • 30 Second Plank
  • High Knees x10 IC …sort of. 🙂

CIRCLE OF TRUST/BOM:

YHC has been sensing the Lord pressing on something lately. YHC can be more of a big picture thinker than  details guy. YHC tended to be more of a project starter…not really a huge finisher when younger. ADD can cause YHC to easily move on to other things, especially if there is more energy behind it. To get around this, YHC will often keep details people around to help with this shortfall.

“Attention to Details” can be a challenge.

Admiral William McRaven, former US Navy SEAL, gave a graduation speech at University of Texas. Point one: Make Your Bed. He eventually wrote a book outlining the 10 principles he gave in his speech (see a video of it here). He says in his book, “Sometimes the simple act of making your bed can give you the lift you need to start your day and provide you with the satisfaction to end it right. If you want to change your life and maybe the world—start off by making your bed!”

John Wooden, the legendary UCLA basketball coach, wouldn’t let his players hit the court until they put their socks on right. These were the best recruited players in the country and he was teaching them to put their SOCKS on! “Championships are built on a solid foundation. And there’s nothing more fundamental for a basketball player than putting on your socks right. If you can’t slow down long enough to do that right, you’re in trouble.” Coach Wooden won 9 Championships over the span of 10 years. Seven of them were consecutive. Three of those seasons were completely undefeated. Ok! Socks it is!

Kobe Bryant was often caught putting in extra practice. What was he practicing? Elementary ball-handling skills. The kind you teach kids! He did this for hours! Why would a pro spend time on such fundamentals?
That’s where Championships are won.

Men, we need to take care of the fundamentals; in marriage, in fatherhood, at work, out in the gloom. That’s where real growth happens.

Luke 16:10 Jesus says,

“Whoever can be trusted with very little can also be trusted with much, and whoever is dishonest with very little will also be dishonest with much.”

We have a tendency to say it doesn’t matter. The saying, “Don’t sweat the small stuff…and it’s all small stuff” may not be helpful. Sweat the small stuff and I bet you can handle the big stuff much better. It might be he difference between getting better and being stagnant.

MOLESKIN:

Prayers for Olive Oil, Foghorn, Sickness, Pax Traveling, and surgery for Spielberg’s M coming up.

ANNOUNCEMENTS:
Parade is happening tonight! Meet at Rampart at 5:30!
Christmas Party on Dec 3. See slack for details!
Go30 starts another round! See Wingman for details!

Gobbler Challenge

THE SCENE:

A beautiful, brisk, clear morning. Great day in the gloom

F3 WELCOME & DISCLAIMER

Yeppers!

WARM-O-RAMA:

  • SSH
  • Tempo squats
  • Tempo merks
  • Knox Cherry Pickers
  • Willy Mays Hayes
  • LBAC -F
  • LBAC – B
  • Moroccan Night Clubs
  • Hallelujahs
  • Chattanooga cherry picker

THA-THANG:

Gobbler challenge modified to 45 minutes to fit into normal timeframe

45 minute AMRAP 

EXERCISES:

10 T-Merkins

20 Body weight squats

30 Rowers

40 Over Head Press

50 CMU Swings

60 Flutter kicks CMU overhead

70 CMU Rows

80 Lunges

90 Crunches

1 Mosey to sign and back

Scoring: Each completed exercise = 50 points

Example, PAX completes 2 full rounds, and gets through 50 CMU swings, score = 1250

Record your own score on your sheet, turn in to Skeletor.

MARY:
CMU carry to flag
COUNT-OFF & NAME-O-RAMA
Airborne, Angel Soft, Binks, Bobbitt, Feeny, Piston, Skeletor, Spielberg, Stetson, Super Soaker, Wingman
CIRCLE OF TRUST/BOM:

“in everything give thanks; for this is the will of God in Christ Jesus for you.”

‭‭I Thessalonians‬ ‭5‬:‭18‬ ‭NKJV‬‬

Thankfulness is abnormal for the unbeliever, but normal for the believer. A heart void of God’s grace is incapable of consistently initiating gratitude, but a heart governed by grace can’t hold back a thankful expression. It erupts in public worship and praise to God. It naturally flows from joyful lips in private prayers. Like a small child ecstatic over the gift of a new doll or toy truck, so those who have received the gift of salvation are exuberant over their abundant life in Christ.

Indeed, grace is the gift of God that keeps on giving. Not only are we its recipient at conversion, but His grace continues to infuse our faith day by day, until that day we appear with Him. Yes, gratitude keeps our attitude focused on the Lord’s goodness. He is still good when others are bad. He is still good when we are sad. He is still good when we are mad. He is still good when we doubt. He is still good when we struggle. So, we remain thankful regardless of our situation.

There are obstacles to exercising God’s will of thanksgiving in all circumstances. A wounded heart can’t see beyond its own hurt and anger. There is no gratitude, only disappointment with God and people. Why would my Savior allow me to be hurt? The heart of Jesus hurts when we hurt. His Spirit enters into our pain with comfort and compassion. Our pain is not an excuse to pout, but to pour out our emotions to the Healer of our heart. Gratefulness is God’s antibiotic.

What can you turn over to Jesus for Him to handle? A relationship? A health issue? Pain in your past? Lay it down at the foot of the cross and allow God to do His work of grace. Maybe begin to journal the blessings of God. Thank Him for your joy in Jesus Christ. Thank Him for the air you breathe, the water you drink, and the food you eat. Thank Him for physical shelter from the elements and spiritual shelter from the enemy. God’s will for you is to be grateful. Your thanksgiving inspires others to be thankful!

“in everything give thanks; for this is the will of God in Christ Jesus for you.”

‭‭I Thessalonians‬ ‭5‬:‭18‬ ‭NKJV‬

Daily devotion from Boyd Baileys “Week of Thanksgiving”

MOLESKIN:
Welcome FNG Supersoaker, Skeletor’s 2.0.
Super proud of these PAX. Thanksgiving is our way of life. I am thankful for the men that F3 has brought into my life.
ANNOUNCEMENTS:
Upcoming Christmas parade, meet at Rampart at 5:30-6:00 on 11/28 to prepare the float.

F3 Christmas party at butterknifes home

Go30 reboot coming up on 12/1

There was more, can’t remember.