F3 Knoxville

Toby Keith Tribute

AO: shamrock
Q: slappy
PAX: Mermaid, Curveball, LeBling, Snaggletooth (Elijah Tafao)
FNGs: None
COUNT: 5
WARMUP:
10 project-o-vators
10 Grady corns
Twistys
Cherry pickers
10 Tempo squats
10 Tempo merkins

THE THANG:
Ran around the building and came back to the school entrance cover. About 25 cards w various exercises were space out in a big circle. We started on a different card and went around the circle doing 10 of each. After round 1 we ran around the building and started round 2. We flipped the cards to find new exercises to do. Same thing again. 10 of each then ran around the building. Final round was 5 each of whichever side you preferred then pick up the card for clean up. Then mosey back to flag. We listened to Toby Keith’s greatest hits the whole time. I forgot to bring Red Solo cups for a prop. Next time I’m gonna do this.

MARY:
1 min plank hold till 615

ANNOUNCEMENTS:
-Big ball converg this weekend
-Escape from Haw Ridge 4-5-24

COT:
Toby Keith died last week of stomach cancer. He had become one of my favorites over the past 20 years or so. He was big, fun, and talented. He loved America and Soldiers. Go listen to the greatest hits, he was fun. He will be missed.

I was moved by the way his daughter responded to his death. She of course recognized his talent and that they would miss him badly. More importantly she was thankful to have a dad that was always there and present for her and she took comfort in knowing that because of his faith he is now with Jesus.

So with this in mind I asked what will your legacy be? Will your legacy of a father, husband, son, or friend be appreciated or regrettable? Do you leave a legacy of faith in Jesus for others to follow? Death appears to be all around us and it’s coming for us all. What will people say about you? What are the most important things?

You vs You

AO: shamrock
Q: KickFlip
PAX: Mermaid, Anchorman, Voodoo, Curveball, Snaggletooth (Elijah Tafao), Commission, Stitch, KickFlip
FNGs: None
COUNT: 8
WARMUP: RFTS/LIH, Up/Down Dogg, shoulder taps, run on the football field.

THE THANG: Partner up. max merkins in 1 min. max BBS in 1 min. Record scores. 2-mile run. Record times.

MARY: Mountain climbers, big booties (or something like that – it was Anchorman’s call).

ANNOUNCEMENTS:
COT: To be a HIM, F3 promotes the idea of “Living Third”. Live for God first, family second, and self third. It seems a paradox, but one of the best ways you can love your family is to serve them second – and put God and your faith first. A selfless and sacrificial love for your family comes from a 1) pure heart, 2) good conscience, and 3) sincere faith (1 Tim 1:5). Seek those things first – and then you will be able to serve and love your family out of abundance. Putting your family second to God – prioritizing your faith and heart and virtue – is loving your family BETTER than putting them first.

Prayers for Eliza’s wife, Megan – for Anchorman’s travel – for Mermaid’s friend, Adam.

Bro Love

AO: shamrock
Q: Anchorman
PAX: Stitch, Snaggletooth (Elijah Tafao), Honeydew, Oscar Meyer, Swifty, The Situation, Dumpster Dive (Brad Burnette), Curveball, KickFlip, Mermaid, Anchorman, Dos Años
FNGs: None
COUNT: 12
WARMUP:
Run in circles

Side shuffle then reverse

High knees

Butt kicks

Tie Fighters X10

Cherry Pickers x5

Smurf Jacks (IC) 4 CT x 10

Stretch quads, runners, downward dog, cobra
THE THANG:
Mosey to rock pile

Grab 2 rocks

Butterflies – 60 seconds

Twinkletoes with rocks held out – 60 seconds

Butterflies – 60 seconds

Curb squats – rocks out in front – 60 seconds

Butterflies – 60 seconds

Drop the rocks and mosey to the CMU pile
—-
Stop halfway for 25 curb dips and 25 Merkins
—-

CMU push pull or drag sale

AMRAP: CMU bench press, curls, rows, triceps: while 1 man drags 2 CMUs around the circle to hand off to the next guy. Modify to farmer carry if you want.

Pull-up bars and swing set pulls

One more round of 25 curb dips and 25 Merkins

MARY:
Dealers choice
ANNOUNCEMENTS:
COT:
Slappy asked us if we really believe that God loves us. He asked us to dwell on that and what it means.
What came to my mind was my experience the day before on Sunday at church. We had communion and I walked down like we do once a month. For some reason I was flooded with a wow moment. I was just shocked and honored that Jesus wanted me to come have this special fellowship with him. I was invited to this? It wasn’t so much an “I’m not worthy shameful” feeling, but I just felt honored to be invited to his table.

So that was Slappy’s word and I really appreciated his thought provoking words.

I want to talk real quick about another love. Brotherly love. Loving your neighbor.
This group of men and what you guys display. I feel honored to be invited and welcomed into this circle of awesome dudes.

I’m naturally prone to hang back in the shadows and could easily slip away from a group. When I started to consistently show up for F3 years ago I already played it out in my head that I would probably just do this for a while and then casually slip away.

Then Judge Judy said “Hey Anchorman, when you are going to sign up to Q” I was like, oh crap, I stayed too long. Then I lead my 1st and I freaking loved it.

To further keep me from leaving I could rattle off countless men at Shamrock that consistently reached out to me and made me feel like I belonged here. I have witnessed so many examples of love thy neighbor at this location. So, thank you guys for living that out! Let’s keep it up.

Gridiron Grind

AO: shamrock
Q: Stitch
PAX: Anchorman, LeBling, Waxjob, Mermaid, Free Fall (Justin Whitaker), Snaggletooth (Elijah Tafao), Tailhook
FNGs: None
COUNT: 8
WARMUP:
Neck Stretches
SSH
Tempo Squats
Moroccan Nightclubs
Imperial Walkers
Runners stretch

THE THANG:
Mosey to the football field and line up at the Goalline

Start a group of exercises with 25 Reps each and in between take one lap to the 50 and back…

1. Merkins x 25
2. Squats
3. SSH (4 ct)
4. Flutter Kicks (4 ct)
5. Tricep Dips
6. Freddy Mercuries
7. Carolina Drydocks

REPEAT

PAX called out some Mary: Scissor Kicks, Jane Fondas, Side Crunches, Pickle Pounders

Mosey back to COT where we played 2 team Ultimate Football. Team 1 (Waxjob, Mermaid, Snaggletooth, Free Fall) won 9-4

COT:
About 8 years ago, I was working in retail. I was a store manager, working lots of hours, nights, and weekends. It was exhausting!

I was also in the middle of a bad marriage. What little was there in the beginning, was long gone now. We tried counseling. We tried meeting with other couples. We were going to church, had community. My relationship with God was getting stronger. I thought I was doing everything I could to show my wife love and selflessness, but it wasn’t working. We had two young children to care for, on top of that. I was tired, frustrated, alone, and felt defeated. I was at my end.

Sometime in October, my wife told me she wanted a divorce. I told my boss at work about the struggles I was having at home, and the physical stress and exhaustion I was under. I was told “I’m sorry to hear that, but you have a job to do here. It got harder. With the holidays approaching, the hours got longer. The tasks became more frequent. The expectations had risen, not decreased. A week and a half later, I was terminated from my job for an unwritten company violation.

THOSE were hard days. But, I made it through. I didn’t make it because I was strong, or had a plan, or had success at managing the stress. I made it because in that struggle, God became greater than me. I made it because I came to the end of myself. All of the effort, strength, and courage I could muster was not going to change my circumstances. Looking back, today, I am thankful for that time.

God word tells us in Romans that He will work all things together for our good, those who love him. He calls us to be conformed to the image of his son, Jesus. And, if we are conformed to his death now, in our time of grief, then we will also be conformed to His resurrected life in the end (see Phil ch 3).

My challenge today, for those walking in difficulty, is to first admit that you aren’t God. Understand that your efforts will often fail and you don’t have control over everything in your life. Second is to seek God with all your heart. Let Him know that. He’s the only one that knows what’s happening in your life and has your best interest in mind. Three: Seek out other men you can trust and be vulnerable with. There are a lot of wise men in this group. Reach out. Don’t go it alone. God calls us to fellowship with one another.

10 for 10

AO: shamrock
Q: Bed Wetter
PAX: Baby Boomer, Honeydew, Snaggletooth (Elijah Tafao), Skidmark, Stitch, Dumpster Dive, KickFlip, slappy, Crawlspace, Mermaid
FNGs: None
COUNT: 11
WARMUP:
7 minute stretch
Followed by 10 burpees and 2 minute plank
THE THANG:
10×10 as a group each exercise
CMU push-ups
CMU Squats
CMU OH press
CMU kettlebell swings
CMU OH Big Boys

If you finish round side straddle hop

Abs
1 minute plank
45 second CMU flutter kicks
30 second Russian twist
15 second each leg dead bug
5 burpees

Lunge Back to CMU pile
Indian run back to start

MARY:
N/A
ANNOUNCEMENTS:
Welcome to Moes on Friday
COT:
God promises that if we turn to Him in difficult times, He will give us a peace beyond belief, beyond understanding.

the peace of God guards our hearts and mental powers “by means of Christ Jesus.”

Phillipians 4:7