F3 Knoxville

Tag: Veep

40 of Everything But One Truth

THE SCENE: 60’s, slightly damp, perfect gloom.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
– Run around the parking lot.

– Overhead claps x 40.

-LBC’s x 40 OYO.

– SSH x 40

THA-THANG:

Circle up. Today will be an all group workout. Number every CMU, and that is your order.

While one pax does 40 reps at the assigned stations, the rest of the pax will do as follows until the next man goes to the stations. The Q will call the exercise change:

  1. Goblet squats
  2. Curls
  3. Grave diggers
  4. Overhead press
  5. Goblet squats
  6. Flutter kicks
  7. Skull crushers
  8. Thrusters.

Station 1: Bobby Hurleys x 40.

Station 2: Thrusters x 40

Station 3: CMU Big boys x 40

Station 4: Thrusters again x 40 (this time for fun)

MARY:
We pushed right up until time.
COUNT-OFF & NAME-O-RAMA
7 HIMs showed up and put in work.
CIRCLE OF TRUST/BOM:
Matthew 7:13-14 “13 g“Enter by the narrow gate. For the gate is wide and the way is easy1 that leads to destruction, and those who enter by it are many. 14 For the gate is narrow and hthe way is hard that leads to life, and ithose who find it are few.”

Reflecting on this verse in my daily Bible reading, I was struck by the “gate is narrow and those who find it are few.” Perhaps one reason it is hard to find is that there are so many truths being screamed at all of us, and all are said to be equally valid. The law of non-contradiction says that can’t be true. Living a personal “truth” that is not congruent with God’s absolute truth as revealed in the Bible will not lead to the good life now, eternal life, or flourishing. That only comes from not just embracing, but also submitting to the truth of our Lord. I know that isn’t a popular message today, but encouraging people to live their “truth” if their “truth” is harmful isn’t loving at all. It’s like letting at toddler play in the middle of Alcoa Highway because we are worried we might upset them. Sometimes we have to be the ones to tell a hard truth, even if that hard truth conversation is just one we have with ourselves. God’s truth should set us free. God’s truth leads us to redemption, instead of enslaving us to our own lusts. Praying for you men, and have a great rest of the week.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Step ups and dice

THE SCENE: A bit chilly but clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx 10

Mosey around park

THA-THANG:
Partner up. One partner does step ups while the other rolls a die twice. First roll for exercise, second for reps

  • deadlifts at basketball court
  • burpees at pavilion
  • merkins at playground
  • monkey humpers at road
  • iron mikes at bridge
  • skip a turn

counts:

10

5

15

10

15

25

MARY:
LBC for time
COUNT-OFF & NAME-O-RAMA
Welcome FNG Thumper
CIRCLE OF TRUST/BOM:
Patience is power.
Patience is not an absence of action;
rather it is “timing”
it waits on the right time to act,
for the right principles
and in the right way.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Let’s move

THE SCENE: The weather was great, the number of pax was even better scene.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
21’s- 2 pax off- 10 merkins

cherry pickers 10

21s all on point
THA-THANG:

Thang 1- 20min

HR Merkin EMOM timer Dora mini- at apex towards pull up bars

every 30 seconds timer goes off par does HR merkins start with 1 work up till you can’t get though before timer goes off- switch exercises every time you fail- if you are on pull up bar don’t have to stop

CMU swings

Shine scraps

Other pax runs up to pull up bars, 5 pull ups or body rows – rinse repeat for time

Thang 2 – 10

Core/Burpee kranken

5 cones softball field going up stairs – Core 10 reps, burpees- 5 reps

-BBS

-Buprees

-Leg raises

-Burpees

-Superman’s

Thang 3

Mike Tyson

MARY:

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

discipline is the engine that drives everything. Discipline is what shows up when you don’t want to

  • Simplicity is the foundation of Consistency

    Strong Routines are the framework of Consistency

    The Virtuous Leader focuses on

  • on bandwidth not perfection

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Chariot Dice – Zelda Edition

THE SCENE: a comfy 58 with clear skys
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH
THA-THANG:
8 stations set up in an ovel. This is the chariot track. Each charioteer gets 2 dice to represent their two horses. Roll the dice and do that number of reps. Only advance to the next square when you roll doubles. When you roll doubles, do double the number of reps shown, gallop to the pull-up bars, do 5 pull-ups, gallop back and star rolling for the next exorcise. Use this album to set the zelda adventure quest vibes https://open.spotify.com/album/1k2WWlWmP2bCDNQhsN8ofh?si=XgTCxbj2SfGY8qNChSlZuA&utm_source=copy-link

Stations were

  • Box jumps
  • Good mornings
  • Flutter kicks
  • Mekins
  • Lunges
  • BBS
  • Bench Walkers
  • Squats

MARY:
20 Sword slash sit-ups
COUNT-OFF & NAME-O-RAMA
7 PAX
CIRCLE OF TRUST/BOM:
Read the verse below about God’s sovereignty. I would think if I really believed God is sovereign, I wouldn’t worry so much. And I also think I would find more assurance and comfort in following Christ’s example and become a servant of those around me.
MOLESKIN:
Who does majesty, glory, and power belong to?
Who is righteous in all His ways and never wrong?
Who is God? Sovereign
Who is awesome?
Who do all men depend on for life and breath?
The author of life and death
The often overlooked but still He’s all-seeing, all-knowing
Holding all creation in its place, the God of wrath and grace
The one who could crush every idol man would rather chase
And leads men to the narrow gate, through these crooked paths we navigate
This world exists cause You’ve commanded it
So is Your hand in it?
Or have you handed it over to man and turned away and abandoned it?
Did you try your best and then left man to handle the rest?
Will your plans find success or should we second guess
When world leaders are deceivers, eager to puff their chests?
Is life a game of chess? Do you have these kings in check?
With so much evil how can we believe you’re good?
But I finally understood when I saw that man nailed to wood
ANNOUNCEMENTS:
Would like to play two hand touch football on the 24th if we can get enough people to commit to coming to the beatdown. Maybe bring the young men out too?

Not much running

THE SCENE: Fall has arrived
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers and imperial squat walkers
THA-THANG:
A little work on the grinder, let Nguni between light poles with increasing reps (Merkins, Curls, Skull Crushers, etc)

Mosey, stopping every 5 mins to do PAX roulette. Rep counts started at 10 then up up to 60 and back down again. 4ct monkey jumpers turned out to be a crowd pleaser. Thanks Woodshack.

MARY:
Pax roulette ab work.
COUNT-OFF & NAME-O-RAMA
IYKYK
CIRCLE OF TRUST/BOM:
approach the challenges you face daily by taking the first step to overcome them instead of getting bogged down by the magnitude of the whole problem
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:

keep your eye out for a date for a work day at drifters house!