Skewer – Page 13 – F3 Knoxville

Day of the turtles

November 9, 2022 Skewer

THE SCENE: clear and still a big moom
F3 WELCOME & DISCLAIMER.. 9 HIM were provided the welcome
WARM-O-RAMA:
The PAX enjoyed warming up with

10 baby arm circle forward and back.
5 Knoxville Cherry pickers
10 Chattanooga Cherry pickers
10 Seal claps

While listening to the ???? Rap

THA-THANG:
Mosey to the smokehouse to grab some coupons . The HIMs did also enjoyed some A-gorgs

20 minutes PAX did Turtles workout
Curls for 1 minute rinse and repeat 4x
Thrusters for 1 minutes rinse and repeat 4×
Heavy American hammer for 1 minute rinse and repeat 4x
Carried the CMU up the bleachers 25 time

MARY:
Divided the PAX in two . Group 1 held Plank while Group 2 sprinted to the flag rinse and repeat 3x

Carried CMU to parking lot for bear and block from trashcan to sign x 3

Rifle Carried CUMs to playground for 3 sets of triceps extensions and pullups 7 reps.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Therefore, since we have been justified by faith, we have peace with God through our Lord Jesus Christ. Through him we have also obtained access by faith into this grace in which we stand, and we rejoice in hope of the glory of God. 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.
Romans 5:1‭-‬5 ESV
https://bible.com/bible/59/rom.5.1-5.ESV
MOLESKIN:
Whatever weakens your reason, impairs the tenderness of your conscience, obscures your sense of God, takes off your relish for spiritual things, whatever increases the authority of the body over the mind, that thing is sin to you, however innocent it may seem in itself.” Susanna Wesley

Susanna told this to John her son as a reminder that we as men need to keep our guard up or enemy will attack and cause injuries.

While on this earth we need to remember that when we fully follow Christ, there will be a form of suffering. We just need to dig deep in our walk with God so we can saturate the Gospel in our family and community

ANNOUNCEMENTS:
None

Duespaid

November 8, 2022 Skewer

THE SCENE: clear morning for 9 Hims to showup
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Stretch the shoulders 30 seconds
Mosey
Stretch IT band an triceps 30 seconds
Mosey
20 SSH
Mosey to the recruiting center
Thread the needle

THA-THANG:
Duespaid: Buddy up one HIM did heavy farmer carry while other one did one of the stations

CMU Thrusters
Tire jumps
Hammer curls
Triceps extension
Sumo Deadlifts

Mosey to the stairs for 2nd Buddy challenge

One HIM went up the stairs with CMU while other one did exercise. Rinse and repeat till all exercise were completed

40 CMU goblet Squats
30 mountain climber
20 rep (10 each arm) CMU single arm row
10 merkins
5 Burpees

MARY:
playground for 2 finger pullups

then back to the flag for Thunderstruck
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
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 4:8 ESV

MOLESKIN:
God reminds me that through all my struggles in life I must think on these things in Philippians 4:8 so the gospel is satchurated in my community and home
ANNOUNCEMENTS:
December 10 Christmas parade

Bringing 300’s to 17 Hims

November 7, 2022 Skewer

THE SCENE: full moon with a little of wet leaves and miss
F3 WELCOME & DISCLAIMER: 17 Hims showed up to push themselves

WARM-O-RAMA:

11 LBC forward
10 LBC backwards
10 Seal claps
10 Overhead claps
10 Chattanooga Cherry pickers
5 Knoxville Cherry pickers
20 Booyah merkins with a buddy

THA-THANG:
300’s

The PAX lined up in the parking lot and sprinted to the end . Did 30 merkins, walked back together. Rinse & Repeat 10 times

Climb and tag

The PAX divided into two units. Unit A ran and climbed the rope tree while Unit B attempted to tag. If caught 10 BBS. Rinse & Repeat x1

Five minute double

The PAX did 20 dips and 20 step-ups

Mosey back to the flag for some Bruce Lee core

MARY: the PAX got on their 6 and completed some core

25 America hammer
25 heels to Heaven
25 Awkward turtles
25 little baby crunchesCOUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Roman’s 5:1-5
Therefore, since we have been justified by faith, we have peace with God through our Lord Jesus Christ. Through him we have also obtained access by faith into this grace in which we stand, and we rejoice in hope of the glory of God. 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.
Romans 5:1‭-‬5 ESV
MOLESKIN:
God wants to remind us that if I am going to accelerate in my faith.I need to anticipate that there will be some form of tribulation we will come by.
ANNOUNCEMENTS: from Hands
F3Knoxville.com is back up and running. Weds, Thurs and Fri are taken. You still have a chance to Q tomorrow and Saturday this week. Head over to the calendar and pick it up now.

Dora B.L.I.M.P.S – Strength Under Control

November 1, 2022 Bobbitt

THE SCENE: 55 and clear skies. The gloomiest of glooms.

F3 WELCOME & DISCLAIMER: Dutifully and “unprofessionally” administered.

WARM-O-RAMA:

SSH x15
Knoxville Cherry Pickers x10
Abe Vigoda x10
Willy Mays Haze x9
Tempo Merks x10
Tempo Squats x10
FLBAC x10
RLBAC x10
Grady Corn x10
Moroccan Night Clubs x10 (This is where the wincing *read growth* began.)
Chattanooga Cherry Pickers x10
SSH x10

THA-THANG:

Mosey for 11s on the “Little Baby Hill”. Hurleys at the bottom. Big Boys at the top.

Mosey to the fountain.

Grab a battle buddy for Dora. Pax one performs exercises below. Pax two bear crawls to the fountain and mosey back.

50 Burpees
100 Lunges (~~double~~ single count)
150 Imperial Walkers (double count)
200 Merkins
250 Plank Jacks
~~300 Squats~~

RTB

MARY:
Flutter Kicks (IC – 15)
Basilisk (IC – 10)

CIRCLE OF TRUST/BOM:

Matthew 5:5 – “Blessed are the meek, for they will inherit the earth.”

Often when a word is translated, we get the meaning but lose the all the underlying intent. The Greek word for “meek” is praus. We usually interpret that as gentle or humble, which it does mean that. But the background to the word Praus is actually loaded with something like, “strength under control”. It’s original use comes from something close to meaning a powerful horse that is tamed.

Matthew 21:5 says, “Look, your king is coming to you, humble (same word – praus) and mounted on a donkey.” This doesn’t mean weak. When we think about it, Jesus was the epitome of “strength under control”

Today, if we’re honest, guys typically struggle with taming their behaviors/habits, appetite (Hello, Halloween candy), thinking (negative self talk), bodies, temper, ego, sexual desires, worldly desires (spend money), etc.

How does one bring strength under control? Discipline.

3 Types of Discipline

Reactive Discipline – when you’re tempted or drawn into something
(eh hem…Halloween candy last night?). It’s important to know when you’re weakest and what to avoid.
Structural Discipline – routines and habits that make you better.
The best way to create a habit is to link it to something else.
Expansive Discipline – opportunities for growth, “doing it anyway”
In the face of fear, hesitation, difficulty, etc.
Almost always thankful I did what I was most afraid of
The more dread, the more reward.

Exercise meekness (praus) in your life.
Cultivate and strengthen the 3 types of discipline in your life – Reactive, Structural, Expansive. Know you have the strength to do what needs to be done. Know you have the discipline to control it.

MOLESKIN:
Welcome FNG – Blindspot! Prayers for Ocho finishing up doctoral work deadlines and for Mathlete traveling for work.

ANNOUNCEMENTS:
Brolympics – Nov 5! Get signed up! See Slack for details!
Christmas Parade is happening! We’re signed up! Watch Slack for details!

Death to Granbak

October 27, 2022 Biohack

THE SCENE: Cool, clear, and gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Projectivator – from 13
Tempo merkins
Tempo squats
Overhead clap
Cherry pickers
Run a lap and explain the set up

THA-THANG:

The evil dwarf Granbak stole the children’s Halloween candy. We must band together as a noble fellowship to save the candy and defeat the monsters.

Chased by wolves to the pool wall. 10 wall ups and climb over the wall to escape.
Mosey to playground. Monkey bar through the jungle.
Stuck in quicksand. 5 pull ups to get out.
Mosey to amphitheater. Attacked by bears. Pretend to be a bear by bear crawling up the hill.
Mosey to the dwarf forge (recruiting center) and steal weapons (CMUs).
Caught by a dwarf. 20 thrusters to intimidate him.
Carry to the stairs.
We fell into a trap set by Granbak. Heavy squat ring of fire. One adventurer climbs the stairs with his block.
Tricep extension ring of fire; rifle carry hold when not counting. One adventurer climbs the stairs with his block.
After escaping the ring of fire, we tip toe (heavy lunge) to the bank drive through (so we don’t fall into another trap).
Granbak can only be defeated by each of us doing 100 heavy ab exercises.
1. 20 big boys
2. 20 flutter kicks
3. 20 freddy mercuries
4. 20 LBCs
5. 20 American Hammers
Return weapons to the forge.
Mosey to amphitheater. Crawl bear down the hill.
Mosey to the playground. Monkey bar through the jungle.
Mosey to pool wall. 10 wall ups.
Return to flag.

MARY:
Tuba graced us with a round of 13 prone rows.

CIRCLE OF TRUST/BOM:

October 31 is…….. Reformation Day!
Martin Luther posted his Ninety Five Theses on this day in 1517
This action led to serious consequences for Luther.
He was tried for heresy and ultimately excommunicated.
Standing up to the most powerful institution on Earth was a huge act of bravery.
Would you be able to face a giant like this?
Joshua 1:9 – Have I not commanded you? Be strong and courageous. Do not be frightened, and do not be dismayed, for the LORD your God is with you wherever you go.

ANNOUNCEMENTS:
Oak Ridge Halloween event tonight! Brolympics on Nov. 5. Clothing and food drives ongoing.