F3 Knoxville

Tag: Trousers

Gift of desperation

THE SCENE: clear cool morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Smurf Jack’s × 10
  • Baby arm circled
  • Cherry pickers

THA-THANG:
On a track, one pax run counter clockwise with a weight pack. The other paxs run clockwise,  when the pax with the pack passed the others, he calls out an exercise for 20 reps.  When the pax with the pack gets back to the start, they drop the pack and the next person to pass it, picks it up and runs counter clockwise calling out exercises as they pass others. Continue until recover.

MARY:

  • Wheel of pain
  • Wheel of merkins
  • Flutter kicks
  • Lbc for time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
God is a good and gracious Father. He provides for us and shows us grace and forgiveness.  God will also allow pursue when we stray from Him. However, if we are stubborn, He will allow us to walk away leading to a place of hardship. But God’s love is unconditional and He will always meet us in our desperation.
MOLESKIN:

ANNOUNCEMENTS:
Bunch of stuff

Cooper X 2

THE SCENE: 50’s and overcast but a beautiful sunrise at 645!

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

SSH x 20, BAC x 10 each, Cherry Pickers x 12

Stretching – Chicken Wing, Little bit of this and that, hammies, runner stretch

THA-THANG:
The Cooper – Do 10 each of burpees, squats, and merkins then run to trail T then back. Continue with 9 each and run until you reach 1.

Second dose of Cooper – 10 Flutter Kicks, bear crawl up hill, 10 Big Boys, come back down, passing the sandbag down the line each run up to the next person. Continue with 9 on down to 1.

MARY:
None

COUNT-OFF & NAME-O-RAMA

Trousers, Rep Sleepy, Streaker, Pennies, Halfday, Dodger, and Down Range from SC Jeter!

CIRCLE OF TRUST/BOM:
Been thinking this week about being pulled in too many directions and unable to accomplish much at all. The devil is good at getting us distracted from our true purpose. I am frustrated with life right now and desiring for many changes to happen within my family. My relationship with God is unsteady, and I am feeling unfaithful because I have been. My prayer life and Bible reading are meager at best. Sometimes I think I am mad at God, unrightfully so. I have looked for a steady job but nothing has come through yet, but I see Him taking care of me and my family. This may be due to many factors, but I have faith that God’s word is true, and He is working good for me in my life that will lead to His glory. I had a day this week where it just seemed like everything was pressing in on me at once. I was discouraged and depressed. I opened up to my wife about my struggles that day and sought comfort from her, which is hard for me. I don’t like talking about my feelings or myself in general. I’m a very private person. The Holy Spirit sent me here – Psalm 37:23-26. Proverbs 3:3-8. It’s hard to forsake our own understanding! We think we are wise sometimes, but we end up foolish. In the waiting, He is directing my steps and preparing me for what lies ahead. He has never forsaken me or left me to drown. He will not leave me behind or leave me where He found me. I can already see Him using my children to be a blessing to others, and oh how that makes my heart glad! He really is good!
MOLESKIN:
None
ANNOUNCEMENTS:
We are collecting pre-lit Christmas trees for Emerald Youth Foundation. Donations are accepted as well. See Pennies for details.

Legs and Fat Amy

THE SCENE: A crisp 42 degrees but we warmed up pretty good.  The sky was super duper clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC, Imperial Squat Walkers x15 IC, LBACs x15 IC both ways, 5 Cherry Pickers, Train Run around stations to explain – front man carrying CMU
THA-THANG:
3 stations, 3 HIMs start at opposite end stations (Station 1 and Station 3), approximately 50 yards between stations in a S pattern (following walking path at AO),

If you cross paths with another HIM while running between stations, both HIMs drop for 1 Burpee

  • Station 1
    • 20 Decline Merkins
    • 20 Box Jumps or Steps Ups (2-ct)
    • 20 Squats
    • 20 Star Jacks
  • Station 2
    • 20 Side Crunches Rt
    • 20 Flutter Kicks 4-ct
    • 20 Side Crunches Lt
    • 20 Hello Dolly 4-ct
  • Station 3
    • 20 Merkins
    • 20 LBCs
    • 20 Squats
    • 20 Carolina Dry Docks

MARY:
Circle of Death
COUNT-OFF & NAME-O-RAMA
Trousers, Streaker, Rep Sleepy, Doctor, Halfday, Grouch
CIRCLE OF TRUST/BOM:
“I may not face Goliath, but I’ve got my own giants” Elevation Worship – Same God

It is important to remember that just because we think our problems or worries are not worth sharing with others, does not mean that they are any more or less than the next man’s.  I often find myself thinking, “Who am I to complain when there are so many more people in this world who struggle with far more important things?”  To summarize what Rep Sleepy said, these are the challenges God chose for me to sharpen me.  Our Heavenly Father knows what we need to be stronger in this world and as he refines the silver, he finds the things in our lives he needs to skim off the top of the silver.  As followers of Christ, we need to lift each other up and understand that this thing called life can suck sometimes but we have a hope of eternal peace when we get to be with our Creator again.  Nobody is more or less important than the next nor are that fellow believer’s giants.

ANNOUNCEMENTS:
Brolympics next Saturday, November 5

Evelyn

THE SCENE: Upper 30s with clear skies

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Mosey to other end of parking lot where 40# sandbag was hidden; SSH x10 IC; Tempo Squat x10 IC; Indian Run to the road that goes up to the funeral home (now named Dead Man Hill)

THA-THANG:
PAX worked through exercises at the top of the hill individually while taking turns carrying the sandbag to the bottom of the hill for different exercises.

Top of hill exercises:

  • 30 Burpees
  • 140 Hand Release Merkins
  • 180 Jump Squats
  • 110 WW2 Sit-ups
  • 35 Iron Rockets

Bottom of hill exercises

  • 5 Sandbag Swings
  • 5 Sandbag CPRs
  • 5 Sandbag Thrusters
  • 5 Big Boys with Sandbag Press
  • 5 Sandbag Overhead Throws

Indian run back to the flag

MARY:
Overhead Claps x50 IC; Seal Claps x25 IC; Grady Corns x25 IC; LBCs for time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Yesterday was my youngest daughter’s fifth birthday and I wanted to do this workout today to honor her because she has been a fighter since she was in the womb. But first some backstory. My M has PCOS. This causes cysts to grow on her ovaries and we had been told she would never be able to get pregnant. We were faced with a choice of expensive fertility treatments or expensive adoption and we chose adoption which ended with us having our older daughter. We decided that one kid would just be what we had but God had other plans. We figured out in April of 2017 that my M was pregnant. We were nervous and excited at the same time. My M ended up having chronic hypertension and inter uterine growth restriction. This caused our daughter to not develop properly in the womb and not gain weight. In late August my M was put in the hospital in an attempt to keep the baby in the womb and then on bed rest at home. The doctor was sure that she would be born sometime in September. My M was hospitalized again in late September but our daughter was still fighting and her best chance was to stay in the womb. Finally on October 20th when we went in for an appointment the doctor made the call that she was coming, ready or not. So Evelyn Grace Barrett was born at 3:43am on October 21, 2017. She was in the womb just shy of 35 weeks (35 Iron Rockets.) She weighed 3 pounds 14 ounces (30 burpees and 140 Hand Release Merkins.) She was 17.75 inches long (180 Jump Squats.) She spent 11 days in the NICU (110 WW2s.) I could easily hold her with just one hand still when we came from the hospital. Now through God’s grace and her will to fight she is a healthy five year old that you would never know had such a rough start to life. Men, this morning lets all remember that no matter the circumstances we each are facing, we are called to lean on Christ and continue to fight. I love each one of you and am proud to be in this fight together with you.

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Speedway IPC Week 3

THE SCENE: Cool Fall Morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretched before we started
THA-THANG:
IPC Week 3

Five rounds of the following plus an extra 400m run

  • 20 Overhead Press
  • 20 Burpees
  • 20 Curls
  • 20 V-Ups
  • 20 Goblet Squats
  • 13 Manmakers
  • 400m run

MARY:
Nope

COUNT-OFF & NAME-O-RAMA
8 HIM

CIRCLE OF TRUST/BOM:
Proud of the men and the gains that have been made since starting F3 in Seymour

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.