Skewer – Page 10 – F3 Knoxville

The Princess Bride

January 24, 2023 Biohack

THE SCENE: Cold and frosty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Projectivator
Overhead clap
Imperial Squalker
Tempo merkins
Cherry pickers

THA-THANG:

Run to the parallel bars
20 inverse rows as we sail to the Cliffs of Insanity!
10 Wallpies and go over the pool wall.
1. First one over must say the quote (I swear on the soul of my father, Domingo Montoya, you will reach the top alive).
Left side plank for 30 sec.
1. Why are you smiling?
2. I know something you don’t know.
3. I’m not left handed
Right side plank for 30 sec.
My way is not very sportsman-like
1. Hang from the monkey bars for 1 min.
Run to the bell.
Build immunity to iocane powder.
1. 20 dips
Run to K25 hill and to the top.
Roll down the hill towards the fire swamp.
Run back up and over and leap the fire geyser at the bottom.
Ring of fire as we battle rodents of unusual size.
Squatting ring of fire as we escape the lightning sand.
We are men of action. Lies do not become us.
Death march to the bell as we fall into the pit of despair.
Not to 50! 50 dips
Buddy carry to the playground as we take Westley to Miracle Max
1. Switch out at the parallel bars
If only we had a Wheelbarrow
1. Partner wheelbarrow back and forth to the amphitheater
Mawage is what bwings us togetwar, today
1. Al Gore while we quote the scene (Wuv, twoo wuv also)
The chase! Jail break to the shovel flag. No wammies!
My name is Inigo Montoya. You killed my father. Prepare to die.
1. Overhead clap. In cadence. Until it hurts like you’ve been stabbed in the arms.
To the pain!
1. Ring of fire.

CIRCLE OF TRUST/BOM:

“We are men of action. Lies do not become us.”

Who do we lie to? Others? Ourselves? Our God?

One way we lie to all three is by pretending we will live forever.

Think of your legacy. What do you picture? Money? A business? Heirlooms or possessions?

Which of these will survive 10 years? 20 years? 50? 100? Eternity?

Steve Jobs was one of the most influential people in the world while he lived and continues to be. However, within months of his death, Apple released a product he said they’d never make: the iPad Mini.

Do not lie to yourself and pretend that your material work will leave a legacy for your family. The only true legacy we can leave is by passing our values from the Word of God to others in our lives. The disciples we make will outlive us way longer than any work of our hands.

ANNOUNCEMENTS:
Last week to sign up for Dog tags. Q 101 coming up. Valentine’s week is VQ week.

Proverbs 21:3

January 21, 2023 Skewer

THE SCENE: A little overcast with some rain
F3 WELCOME & DISCLAIMER: Given
WARM-O-RAMA:
The PAX mosey to the front of library and did 10 SSH in cadence… then mosey to the library parking lot and did 10 apple turnover… then mosey to the coupon and carried them back to senior center doing rotation of curls,OHP, FARMER carry
THA-THANG:
20 minute timer

10 and 4 of these excerise wolverine/4 mountain climber
Curls down the hill
Murder bunny up
10 and 4 Iron hulk
Curls down the hill
Murder bunny up

MARY:
Did the cupid shuffle then PAX led heavy core exercise till time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Proverbs 21:3 To do righteousness and justice is more acceptable to the Lord than sacrifice.

Proverbs 21:3 ESV

Mark 4:3-9

MOLESKIN:
God wants us to sow the seeds of his message by living righteous and just. When we sacrifice righteous and justice we are allowing the seeds of the gospel to be choked by the thorns of this life.

Accelerate your king January metric

January 18, 2023 Skeletor

THE SCENE: The gloomiest of glooms
F3 WELCOME & DISCLAIMER

Yes sir, every time

WARM-O-RAMA:

SSH x 15
Tempo Merkins x 10
Mountain Climbers x 10
Tempo Squats x 10
LBAC Forward x 10
LBAC Backwards x 10
Moroccan Night Club x 10
Chatty Pickers x 10
Knox Pickers x 10
Willie Mays Hayes x 10
SSH x 10

THA-THANG:

Exercise – Reps
Curls – 150
Heavy Squats – 125
Overhead Press – 100
CMU Swings – 75
Thrusters – 50
Blockees – 25

Set 30 minute timer
The following list of exercises are performed in sets of 25 reps. After completing a set of 25 reps, put down your CMU, run 25 yards, do 2 burpees, return to your CMU, and continue.

MARY:
None

CIRCLE OF TRUST/BOM:

Good job testing yourself men. It’s good to know where you stand physically.

It’s also good to think about your spiritual life in the same way. We need to look at our current state, and compare to our past self.

In 2 Corinthians 13:5 says “Examine yourselves as to whether you are in the faith. Test yourselves. Do you not know yourselves, that Jesus Christ is in you?—unless indeed you are disqualified.”

Examine yourself, your true self, not the self you show others or the you at church. The self when you are alone. Look at that man in the mirror and test him. L

We should not just rely on our feelings that w me are saved. We need to look at the evidence. So how do you examine yourselves, what is the evidence? We must compare ourselves to scripture. What does the Bible say that Saved people should be?

Examples:

Galatians 5:22-23

22 But the fruit of the Spirit is love, joy, peace, longsuffering, gentleness, goodness, faith,

23 Meekness, temperance: against such there is no law.

Matthew 16:24

Then Jesus said to His disciples, “If anyone desires to come after Me, let him deny himself, and take up his cross, and follow Me.

Jesus told Nicodemus that you must be born again. Have you been born of the spirit?

“If you know that he is righteous, you may be sure that everyone who practices righteousness has been born of him.” – 1 John 2:29

I am not suggesting that you may have lost your salvation. I’m saying examine your salvation to be sure that you aren’t relying on the words of a preacher, or your parents telling you that you were saved and baptized as a child. We should be able to say the reason that I know I am saved is because I walk with Christ. I know Him. He is my friend that sticks closer than a brother. He is my comfort, He is my foundation and upon Him I lay everything.

“Examine yourselves as to whether you are in the faith. Test yourselves. Do you not know yourselves, that Jesus Christ is in you?—unless indeed you are disqualified.”

MOLESKIN:
Welcome to FNG – Lucille, also had 2.0 Iron Chef in the house.

Continue relying on The Lord for healing as we mourn the loss of our brother, continue leaning on each other. Reach out to a brother today.
ANNOUNCEMENTS:
3rd F opportunity coming soon to minister to College kids at BCM with Travis Harmon, more info to follow.

2nd F Be watching slack, info coming soon.

Pocket Full of Kryptonite

January 10, 2023 Bobbitt

THE SCENE: Cool, foggy, and 33. Perfect for gettin’ you gloom on!

F3 WELCOME & DISCLAIMER – Chicky Check!

WARM-O-RAMA:

SSH x15
Knox Cherry Pickers x5
Willy Mays Hayes x8
Tempo Squat x10
Tempo Merks x10
Down Dog + What’s up dog? x4
LBAC x10
RLBAC x10
Grady Corn x10
Hallelujah x10
Night Clubs x10
Chattanooga Cherry Pickers x10
Michael Phelps
SSH

Stretch OYO.

Let’s mosey!

THA-THANG:

11s on K25 Hill. Burpees at the bottom. American Hammers (2 count) at the top. First man calls recover.

Mosey to The Pond.

PAX partnered up for Dora. PAX 1 performs the following exercises. PAX 2 Dora’s around the loop.

100 Shoulder Taps (double count)
150 Merkins
200 LBCs
250 Monkey Humpers

RTB for Mary.

MARY:

Flutter Kicks – Bobbitt x15
Awkward Turtle – Ocho x10
Basilisk – Biohack x10

Time was called.

CIRCLE OF TRUST/BOM:

YHC has a medical condition that require a strict diet. Generally, one does not notice how sick they are until they get healthy get healthy. Tons of very small day-to-day choices add up to gradually feeling worse and worse.

Which leads YHC to the following question:

What if Lex Luthor didn’t try to kill Superman with a large load of kryptonite? What if he just sprinkled a little bit in his cereal every morning? That hat would make Superman feel just a little bit off all the time. He’d eventually get used to that feeling after a while and accept it as a new normal. Without killing Superman, Lex Luthor could gradually and subtly reduce him to a mere man.

Where in your life are you compromising? Where in your life do you need more discipline? Where are you sprinkling just enough kryptonite in your life to keep you from being the man you’re meant to be?

Energy kryptonite – What zaps your energy during the day little by little?

Work/productivity kryptonite – What you wrote you for being a productive contributor?

Moral kryptonite – What are the erodes your moral principles?

Faith kryptonite – What erodes your connection with God?

Love kryptonite – What the roads your connections with other people?

We know the power of tiny habits in the positive sense. What are the tiny habits in your life that are slowly reducing you to less than you should be that need to go?

1 Peter 5:8-9
8 Discipline yourselves; keep alert. Like a roaring lion your adversary the devil prowls around, looking for someone to devour. 9 Resist him, steadfast in your faith, for you know that your brothers and sisters in all the world are undergoing the same kinds of suffering.

MOLESKIN:
For those counting, if you finished the 11s at K25, you have completed 55 burpees.

ANNOUNCEMENTS:
See Slack for details!

What’s the count Dora?

January 9, 2023 Skeletor

THE SCENE: Cold after the rain
F3 WELCOME & DISCLAIMER

Welcome to F3: Fitness/Fellowship/Faith
My name is Skeletor
Couple of things before we begin:
- Not a professional
- This is a free workout
- You’re here on your own volition
- I don’t know the injuries you may or may not have – so modify as you need. Push yourselves don’t hurt yourselves and push the men around you when they need it.

WARM-O-RAMA:

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

THA-THANG:
PAX are separated into two teams to compete

One PAX will Dora to the fort and back while carrying a 40lb sandbag

The other members of the team will perform a single motion until Dora returns keeping count of total individual and team count. The sandbag will be handed off to the next member of the team for fort exploration until all members of the team have explored. Once all have explored the total score will be tallied and the winning team will get to stack one CMU by the flag, and the PAX with the highest count will also stack one CMU at the flag most CMU’S at the end wins

Compete until 6:00

Exercises

CMU curls
CMU Squats
Big Boys
Burpees
Toe merkins

MARY:
None
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Ephesians 4:1-7
“Therefore I, the prisoner of the Lord, implore you to walk in a manner worthy of the calling with which you have been called, with all humility and gentleness, with patience, showing tolerance for one another in love, being diligent to preserve the unity of the Spirit in the bond of peace. There is one body and one Spirit, just as also you were called in one hope of your calling; one Lord, one faith, one baptism, one God and Father of all who is over all and through all and in all. But to each one of us grace was given according to the measure of Christ’s gift.”

Emphasis today on ‭‭verses 2-3, “with all humility and gentleness, with patience, showing tolerance for one another in love, being diligent to preserve the unity of the Spirit in the bond of peace.”

Lend a hand, a hug, or an ear for a brother in need. Be gentle with them, be patient with them, and bring peace to their situation.

MOLESKIN:
Big giant T-claps to Feeny as he was able to complete 24 days in December of 100 Merkins a day earning the GO30 patch, well done!

Awesome to hear that Rampart represented well at F3 Smokies Convergence. With 10 or 11 HIM’S in attendance, well done!
ANNOUNCEMENTS:
Can’t think of any…..