F3 Knoxville

Tag: Stetson

Back to the Future

THE SCENE: A toasty 27 with some residual snow on the ground as a reminder of how cold it COULD be. Thanks nature.

F3 WELCOME & DISCLAIMER: Impartially implemented.

WARM-O-RAMA:

  • SSH x15
  • Willy Mayes Hays x10
  • Knox Cherries x10
  • Tempo Squats x10
  • Tempo Merks x10
  • FLBAC x10
  • RLBAC x10
  • Seal Claps x10
  • OH Claps x10
  • Hallelujahs x10
  • Moroccan Night Clubs x10 (irony noted)
  • Chatty Cherry Pickers x10
  • Quick Tempo SSH x15

Mosey to the amphitheater.

THA-THANG:
Pax performed a Dora back to 1955. While Marty travels, Doc Brown does exercises.

Exercises were as follows…

  • 100 Shoulder Taps (double count)
  • 150 Merkins
  • 200 LBCs
  • 250 Squats

Travel was around the amphitheater, lunges from cone to cone, then return.

Once the routine was complete, pax had to return to 1985 or be stuck in 1955.

Exercises were in reverse…

  • 250 Squats
  • 200 LBCs
  • 150 Merkins
  • 100 Shoulder Taps

Travel was again around the amphitheater but lunges were in reverse.

Zero pax returned to 1985 and either disappeared from existence and/or had to kiss their mother. Better luck next time, Marty.

MARY:
Outatime! QIC was disappointed not to use the Flux Capacitor. We’ll have to wait for the sequel.

CIRCLE OF TRUST/BOM:
A friend and YHC used to discuss the theory of time travel as the rules were written by BTTF I, II, and III. When the world seemed like it was going south, he said, “Is this Biff’s world?” Often times, life can begin to feel like Biff’s world where the bad guys win and life just seem unfair.

Many people try to cope  by escaping reality using drugs and alcohol, TV, Movies, games, daydreaming, etc. It’s important for HIMs to embrace reality as it is. It is also important to be present in the time in which we find ourselves.

Don’t live in the future. People spend a lot of time and energy worrying about the future. YHC’s M was worrying about the exit ramp while driving in the in the snow. “We’re not there yet.”

Matthew 6:34 says

“Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.”

 

Don’t live in the past. Ps 103 says,

As far as the east is from the west, so far has he removed our transgressions from us.

God doesn’t live in the past. We shouldn’t either. The present moment, even in suffering, is a gift and a blessing. Choose this timeline. Choose this reality. Choose to accept the situation as it is. Each moment of suffering is an opportunity to work with the guy next to you. Another moment, alive, no matter how long, sure, is an opportunity to exchange love; to give and/or receive love.

“And we know that in all things God works for the good of those who love him, who have been called according to his purpose.” Rom 8:28

God is able to work in the here and now. We should work to see it and trust.

MOLESKIN:

  • Many BTTF quotes were enjoyed.
  • Stetson has been assigned to watch BTTF I and II by next beatdown and is therefore exempt from taking down Christmas decorations until it’s done.
  • Soundtrack included:
    • “Back to the Future” – The Outatime Orchestra
    • “The Power of Love” – Huey Lewis & The News
    • “Marty’s Letter” – Alan Silvestri
    • “Johnny B. Goode” – Marty McFly and the Starlighters
    • “The Clocktower” – Alan Silvestri
    • “Back In Time” – Huey Lewis & The News
    • “Warmed Up” – Alan Silvestri
    • “Beat It” – Michael Jackson
    • “The Wallflower” – Etta James
  • Prayers for Skeletor, Wingman’s 2.0, Bink’s mom, Cardinal’s cousin.

ANNOUNCEMENTS:

  • Welcome back Spieilberg!
  • Make America Burpee Again campaign starts in January! Get signed up! Details in Slack!
  • Go30 Challenge restarts in January! Get signed up! See Wingman. Details in Slack!
  • Cardinal’s VQ on Jan 11!
  • Skeletor on Q Saturday; Piston on Monday; Wednesday OPEN!
  • January 7 – Convergence @ F3 Smokies. See Slack for details!

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!

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.