F3 Knoxville

Tag: Skeletor

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.

Saturday Clffhanger

THE SCENE: Wet but tolerable 57 Degrees
F3 WELCOME & DISCLAIMER Yuuuuuuuuuuuup
WARM-O-RAMA:
15 SSH

10 Tempo Merkins

10 Mountain Climbers

10 Tempo Squats

10 Windmills

10 LBAC foreward 10 Backward

10 Grady Corn

10 Chattanooga Cherry Pickers

5 Knoxville Cherry  Pickers

THA-THANG:
Begin with Mosey to the playground. PAX Split in teams of 3. 1 PAX hold pull up position or bat hang, while PAX 2 runs a lap around the parking lot while PAX 3 screams words of encouragement and recovers. Rinse and Repeat until everyone gets a chance. Mosey to stadium seats.

A.L.A.R.M. Workout

Round 1

  • 50-Incline Merkins
  • 50 Box Jumps or step ups
  • 150 Starfish Crunches
  • Bear Crawl to the pavillion
  • 200 Mtn. Climbers

ROUND 2

  • 50 Dips
  • 100 Squats
  • 75 Pickle Pointers-75 Pickle Pounders

COUNT-OFF & NAME-O-RAMA
6 HIM’s in the early morning light!!!
CIRCLE OF TRUST/BOM:
Thinking back to Paul in the book of Philippians. Being imprisoned facing possible death, he was so thankful for his brethren in Phillipi that he writes a letter of joy to them. So as we get closer to the hectic holidays, remember to take inventory of all the people in your life and let them know how thankful you are for them.
MOLESKIN:
Wingmans Daughter with unknown illness, Spielberg’s parents traveling, Route 44, his M and upcoming birth of 2.0!! DL and DR members.
ANNOUNCEMENTS:
GO30 still going strong, don’t hesitate to join!!!!! Messsage wingman to get involved.

Need candy for Christmas parade. Parade is on Nov. 28th at 7:00 P.M. theme is HO HO Hoedown Christmas so be thinking of ideas.

Hardship Hill Signups are open so get your team and get ready!! Details to come on building obstacles and such.

 

Wet and Wild 100yd Sandbag Smash

THE SCENE: what started off as humid and 65, quickly turned to a downpour. It was perfect.
F3 WELCOME & DISCLAIMER

Chiggedy check✅

WARM-O-RAMA:

  • SSH
  • Tempo squats
  • Tempo merks
  • LBAC -F
  • LBAC – B
  • Hallelujah’s
  • Knox Cherry picker
  • Meet up at Skeletor’s land shark for sandbag pickup

THA-THANG:

Pair up, pick a toy from the trunk and head to the soccer field to find cones setup 100 yards apart

Line toys up 10 yards apart on the goal line

Round 1

Station 1 60# sandbag throw

Take turns throwing the sandbag until we make 100 yards

Station 2 40# sandbag burpee toss

Take turns doing burpees and throwing the sandbag over your head until we make 100 yards

Station 3 40# sandbag snaps

Take turns at the center position snapping the sandbag to the next man until we make 100 yards

When all men make the 100 yards, mosey back to the start  line (100 yards away) and then Bernie back (another 100 yards) to your sandbag.

Since we had an odd number we had one man working through station number 3 alone.

Rinse and repeat until each man was able to complete the solo snap run on station 3  


All total, in the 35ish minutes we had we moved the sandbags up the field 5x, we  moseyed 5x and Bernied 5x for a grand total of 1500 yards gained  

Never made it to Round 2, which converted to a  relay style smash  

MARY:

Mosey back for COT

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Pulled this from the F3 Bible devotion of the day.

Living Your Now With The Next World in Mind

If I find in myself desires which nothing in this world can satisfy, the only logical explanation is that I was made for another world. — C.S. Lewis

Believers in Jesus live on two planes of existence simultaneously. The truth is that we live in Christ… and we also live in Kingston, Rockwood, Harriman, Midway, or wherever. We are in Christ spiritually, and yet we are in our physical location, living our lives with work, family, and other commitments.

Consider Paul’s salutation in Colossians 1:1-2:

Paul, an apostle of Christ Jesus by the will of God, and Timothy our brother, to God’s  holy people in Colossae, the faithful brothers in Christ.

Notice the words near the end of this verse. IN Christ IN Colosse. He is saying that they are in Christ, but that they are also in Colossae. How can someone be in both places?

Think about what Paul wrote in another letter, 2 Corinthians 4:18:

So we fix our eyes not on what is seen, but on what is unseen, since what is seen is temporary, but what is unseen is eternal.

The words “temporary” and “eternal” are key here. The world we live in can be seen; it’s physical and visible, and we interact with it continuously. It’s also temporary. It’s here for a while, but then it will go.

Then there is the invisible world. It is Christ and all that comes with Him. He is our purpose for being, the reason we go about things in the physical world.

We like to compartmentalize and sort things. That’s why label makers and organizing software sell well. (Unfortunately, it’s also why Christians tend to think they can do church on Sundays, head to lunch, and that was their Jesus fix for the week!)

We can’t compartmentalize the eternal and the temporary. The two are interchangeable for believers. We live in both right now!  And if we’re paying attention to the eternal, our temporary life will show it.

MOLESKIN:
Proud of these men for not bucking when it began to rain and I said push through, not a single complaint. We got wet and worked hard, it was worth every minute.
ANNOUNCEMENTS:
Clothes drive for patients leaving hospital. Abscess is our go to for donations.

Kingston parade, collect candy

Bro-lympics plug – Ot was a great experience, and we all need to be at the next CSAUP

Separation Saturday

THE SCENE: Slightly gloomy, sun on the rise
F3 WELCOME & DISCLAIMER

✅ & ✅
WARM-O-RAMA:

  • SSH
  • LBAC -F
  • LBAC – B
  • Grady corn
  • Knox Cherry pickers
  • Mosey to the soccer field

THA-THANG:

Buy in:

4 sets

  • 10 air squats
  • 10 coupon clean & press
  • 10 bent over rows coupon 5 each arm
  • 10 hand release merkins
  • 10 American hammers
  • Hold Al gore until 6 is in

Rinse & Repeat

Workout

4 sets

  • 12 coupon overhead flutter kicks
  • 10 yard bear crawl coupon drag 15 yards
  • 12 single arm overhead press 6 each arm
  • 10 yard crawl bear coupon drag 15 yards

Rinse & Repeat

Cash out:

1 shared rifle mile bring 1/2 the coupons

Line up on track, two groups, men with coupons in front, men without behind. Men in front will  set the pace. Rifle carry coupon until you can’t, next man picks up.

We got 2 laps for .5 mile

 

MARY:
Mosey back for COT

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Be watchful, stand firm in the faith, act like men, be strong. Let all that you do be done in love.”

‭‭1 Corinthians‬ ‭16‬:‭13‬-‭14‬ ‭ Part 4

Let all that you do be done in Love

I want to call today’s beatdown, Separate Saturday.

For two reasons, one, there are only a handful of us here. We have separated from the general population of men in Roane county and have committed to be here.

Two, for we as followers of Christ are called to be separate. But what kind of separate? I can come and be among you but keep separate, not engaging, but being separate. We aren’t called to exclude and keep private the things of Christ but to share them. We are in the world,  but not of the world.

‭‭2 Corinthians‬ ‭6‬:‭14‬-‭18

“Do not be unequally yoked with unbelievers. For what partnership has righteousness with lawlessness? Or what fellowship has light with darkness? What accord has Christ with Belial? Or what portion does a believer share with an unbeliever? What agreement has the temple of God with idols? For we are the temple of the living God; as God said, “I will make my dwelling among them and walk among them, and I will be their God, and they shall be my people. Therefore go out from their midst, and be separate from them, says the Lord, and touch no unclean thing; then I will welcome you, and I will be a father to you, and you shall be sons and daughters to me, says the Lord Almighty.”

Again I say how shall we be separate, how will we be known?

Joh 13:34  “A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another.

Joh 13:35  “By this all men will know that you are My disciples, if you have love for one another.”

Jesus in appearing to his disciples from the shore after the crucifixion found them fishing. They had just been with Jesus days earlier and they knew that God was with them. They had went back to their day job of fishing. What was their world before Jesus, fishing. They had returned to the world. Sitting down after breakfast Jesus begins to inquire. Jesus says to Simon Peter,

“Simon, son of John, do you love me more than these?” He said to him, “Yes, Lord; you know that I love you.” He said to him, “Feed my lambs.” He said to him a second time, “Simon, son of John, do you love me?” He said to him, “Yes, Lord; you know that I love you.” He said to him, “Tend my sheep.” He said to him the third time, “Simon, son of John, do you love me?” Peter was grieved because he said to him the third time, “Do you love me?” and he said to him, “Lord, you know everything; you know that I love you.” Jesus said to him, “Feed my sheep.”

‭‭John‬ ‭21‬:‭15‬-‭17‬

Why was Jesus so adamant that if Peter loved Him he should feed, tend, and shepherd his sheep, not go fishing.

Do you love him? Feed His sheep.

Do you love him? Shepherd his sheep.

Do you love him? Feed his sheep.

Be in the world, but not of the world, and everything you do, do it in Love, for Christ.

MOLESKIN:

ANNOUNCEMENTS:
Clothes drive

Parade chat