F3 Knoxville

Tag: Trousers

The Speedway Joker

THE SCENE:

It was an unusually warm and muggy morning at the Speedway and some Jokers came to play a card game.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Gathered at flag.

SSH 20x

Cherry Pickers 10x

Baby Arm Circles 10x forward 10x backward

THA-THANG:

Moseyed around the track and then around the playground. Ended at the playground where I put all of my cards on the table. The Pax would pair off and each member would draw a card to reveal the number of each exercise they would accomplish. Number cards = number of exercises on card, Ace = 10 exercises, face cards = 15.

The exercises in order:

• Merkins

• Big Boy Sit-ups

• Dips

The Pax that drew the card would start on those exercises in order while his partner ran a lap around the playground (drew a 5 = 5 merkins, 5 BBS, 5 dips, then draw another card). When the runner Pax returned, he would take over and finish out the “hand” that is partner was on and then draw another card. Then rinse and repeat.

The Twist:

when a Joker was drawn, that pax would yell Joker and everyone had to stop and do 20 burpees.

MARY:

Moseyed back to AO where we circled up and did

• Little Baby Crunches = 1 min

• Plank = 30 seconds

• Stargazers = 1 min

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“Imitate God, therefore, in everything you do, because you are his dear children. Live a life filled with love, following the example of Christ. He loved us and offered himself as a sacrifice for us, a pleasing aroma to God.”

‭‭Ephesians‬ ‭5:1-2‬ ‭NLT‬‬

As Christians, we are called to show Gods love. It is so important in our day and age to lead by example. Lead the way Jesus leads, by love! We need to love one another, love the outcasts, love the people that are hated, love the oppressed, love the marginalized, love the minorities, love the people you disagree with, etc, the list can go on and on. But we need to love as Christ loved!

As a group of men, we have to lead by example, we have to stand up and show Christs love. It is extremely important that with all of the division, hatred, bullying, etc, that others see Christ through us. The easiest way for a stranger to see Christ in our life, is by love!

You never know how impactful one act of kindness/love can have on someone who is having a bad day, week, month, or year! By showing love, you could possibly change their outlook on their struggle or bad situation. So do something nice for a stranger today! Show Gods love! It could be buying food or coffee in the drive thru for the car behind you, opening a door, smiling at someone, letting a car turn in front of you when you are in traffic, genuinely asking some one how they are and how you could help or pray for them, the list is endless! But by doing one little act of kindness we can show Gods love, little by little! Remember, there is good out there, so be the change that you want to see in the world! Show Christ’s love!

Be Love!

MOLESKIN:

Trousers – job situation

Doppelgänger – grandfather

Rep Sleepy – daughter

Burnout – wife pregnant

Master – wife pregnant

ANNOUNCEMENTS:

  • Bible study at Food City – Wednesday at 6am led by Doppelganger and Cow Patty.
  • Work day at Cerebral Palsy Center – August 6 starting at 7am.
  • Run with HOPE on 8/20.  Shenanigans is putting together a team.  Sign up to support Hope Resource Center.

 

Sand For Breakfast

THE SCENE: The gloom is thick this time of year

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Stretching then Indian Run with 50lb sandbag from the AO to Newell Village

THA-THANG:
One PAX takes the sandbag and runs counter clockwise around the loop while all other PAX run clockwise. Whenever the PAX with the sandbag passes someone he gives them an exercise to do 20 reps of before they continue running. Leave sandbag at the starting point and next PAX that gets there picks it up, continue till time is called.

MARY:
Indian Run with sandbag back to the AO; Wheel of Pain, Wheel of Merkins up to 4, Boxcutters x10, LBCs for time

COUNT-OFF & NAME-O-RAMA
10 HIM got about 3 miles this morning

CIRCLE OF TRUST/BOM:

“And we urge you, brothers, admonish the idle, encourage the fainthearted, help the weak, be patient with them all. See that no one repays anyone evil for evil, but always seek to do good to one another and to everyone. Rejoice always, pray without ceasing, give thanks in all circumstances; for this is the will of God in Christ Jesus for you. Do not quench the Spirit. Do not despise prophecies, but test everything; hold fast what is good. Abstain from every form of evil.”

‭‭1 Thessalonians‬ ‭5:14-22‬

“Brothers, if anyone is caught in any transgression, you who are spiritual should restore him in a spirit of gentleness. Keep watch on yourself, lest you too be tempted. Bear one another’s burdens, and so fulfill the law of Christ. For if anyone thinks he is something, when he is nothing, he deceives himself.”

‭‭Galatians‬ ‭6:1-3‬

We need men that have free reign to do all these things that Paul mentions in our lives. When we try to live alone, we will fail and end up in the ditch because we have no guardrails to keep us on the path. This is the basic concept of what F3 calls the Shieldlock. It is a group of 3-4 men that have made the dedication to be held accountable by one another. They have made the promise to be 100% honest about their struggles. They have made the commitment to see each other regularly outside of the gloom. We each need this in our life, the question now is: Are you willing to have it? My cards are on the table, I am calling myself out. I know my need in this area, what about you?

MOLESKIN:
Pray for Burnout and Master’s Ms as they continue with pregnancy. Pray for Tool Time’s friend that is battling cancer and has Covid

ANNOUNCEMENTS:
8/6 – Workday at Cerebral Palsy Center

8/20 – 5k for Hope Resource Center and Men’s Dinner at Rep Sleepy’s church

Iron Pax Workout

THE SCENE: Pleasantly cool and low humidity…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretching, mosey around the church parking lot
THA-THANG:

AMRAP

200 Curls

175 Squats

150 OH Press

125 Kettle Bell Swings

100 Merkins

75 Thrusters

50 Bonnie Blairs

25 Blockies

Every 25th rep, run 25 yards, do 3 burpees, run back and continue reps

Ended with 5 blockies in cadence.

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
.
ANNOUNCEMENTS:
Hope Resource Center Run 8/20

Cerebral Palsy Work Day 8/6

Breakfast at Rep Sleepy’s House 8/23

Speedway Kraken in the Storm

THE SCENE:  “It was a dark and stormy (morning)!”  We were soaked to the bone but it kept us cool!

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Gathered at the flag.
SSH x20; Tie Fighters x10 each leg; Cherry Pickers x10.
All done IC.

THA-THANG:
Moseyed down the parking lot to other side of church in the pouring rain where the 8 stations of the KRAKEN were set up in a large circle around the parking lot.  Pax spread out at different stations and as they completed the exercise, they would run the whole circuit before going to the next station in a clockwise rotation.  Rinse and repeat.

Kraken stations were as follows:

  • 10 hand release Merkins
  • 20 mountain climbers (2 count)
  • 10 Iron rockets (2 count)
  • 20 leg lifts
  • 10 Carolina dry docks
  • 20 Imperial storm kickers (2 count)
  • 10 Burpees
  • 20 crunchy frogs

MARY:
Moseyed back to the flag.  We didn’t have a whole lot of time left so we just held squat for time.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Proverbs 11:10-11
“When the righteous prosper, the city rejoices; when the wicked perish, there are shouts of joy.  Through the blessing of the upright a city is exalted, but by the mouth of the wicked it is destroyed.”

We all have “cities” that God has placed us in charge of: our employees, our families, our circles of influence.  Through our actions and our words, we can build up and bless our “cities” or we can destroy them.  We can tear down people and destroy them with our words and inflict generational curses on our children, or we can be a blessing to them and build them up and help them to prosper.

Let’s choose to lead our “cities” well today and build them up through our words and actions, so that they will see Christ in us.

MOLESKIN:
Rep Sleepy’s mom – in hospital.
Pennies – traveling to Florida this coming weekend.

ANNOUNCEMENTS:

  • Bible study at Food City – Wednesday at 6am led by Doppelganger and Cow Patty.
  • Breakfast at Rep Sleepy’s after Saturday’s beatdown.  Sign up on Slack.
  • Work day at Cerebral Palsy Center – August 6 starting at 7am.
  • Run with HOPE on 8/20.  Shenanigans is putting together a team.  Sign up to support Hope Resource Center.