F3 Knoxville

Tag: Waxjob

Are We Our Brother’s Keeper?

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops (IC) X 15
  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles Forward X 10 (IC) Plus Michael Phelps
  • Baby Arm Circles Backwards X 10 (IC) Plus Michael Phelps
  • Windmills X 10 (IC)
  • Tempo Squats (IC) 4 CT
  • Temp Merkins X 10
  • 30 second stretch – anything you still need to stretch
  • Mosey to get CMUs – Farmer Carry to next parking lot

THA-THANG:

Coupon Work –

Round 1 – 15 CMU Thrusters, 15 CMU Squats, 20 CMU Overhead Press, Run the parking lot

Round 2 – 15 CMU Single Arm Rows – Left, 15 CMU Single Arm Rows – Right, 20 Merkins, Run the parking lot

Round 3 – 15 CMU Swings, 15 Tricep Extension, 20 Curls, Run the parking lot

Rinse & Repeat

  • Mosey to CMU Pile – Rifle Carry

MARY:

Imperial Walkers X 10 (IC)

COUNT-OFF & NAME-O-RAMA

11 men including Shuttlecock – not tagged in system

CIRCLE OF TRUST/BOM:

Love people where they are. Don’t judge them. Love them regardless because they’re Gods child just like you and I are.  It’s easy to say but difficult to do.

It ticks me off when people complain about how horrible America is. While we’re not perfect, we’ve got lots of freedoms that others around the world don’t have.

Lots of people are acting horrible after the Row V. Wade decision…that includes Pro-Life and Pro-Aborion (choice) advocates. I’m 100% Pro-Life. Again, very easy for me to say. What happens if my teenage daughter or yours gets raped and pregnant? What if it the decision is to have the baby and the Mom dies? These cases happen…yes, they are not large numbers but they happen.

We, as Christians, are going to have to step up and help support teenagers and adult women who aren’t mentally or financially prepared to raise a child. Our churches will have to step up and do the same. I’d love to adopt but my wife keeps telling me how old we are…she’s right but what am I doing to help the hundreds of thousands of kids in the foster system? What will I do for the potential millions who will be in there after unfit mothers have their kids taken from them?

We have to pray about it and make a difference in the lives of the mothers, babies/children and the fathers that are trying to raise their kids. Let’s love them and pray for them because like you and me, they’re Gods child.

Romans 3:23 ESV For all have sinned and fall short of the glory of God,

Matthew 6:14-15 ESV For if you forgive others their trespasses, your heavenly Father will also forgive you, but if you do not forgive others their trespasses, neither will your Father forgive your trespasses.

1 John 1:8 ESV If we say we have no sin, we deceive ourselves, and the truth is not in us.

Matthew 7:1-29 ESV “Judge not, that you be not judged. For with the judgment you pronounce you will be judged, and with the measure you use it will be measured to you. Why do you see the speck that is in your brother’s eye, but do not notice the log that is in your own eye? Or how can you say to your brother, ‘Let me take the speck out of your eye,’ when there is the log in your own eye? You hypocrite, first take the log out of your own eye, and then you will see clearly to take the speck out of your brother’s eye. …

Psalm 7:11 ESV God is a righteous judge.

Mark 12:31 ESV “‘You shall love the Lord your God with all your heart, and with all your soul, and with all your mind. ‘ This is the greatest and first commandment. And a second is like it: ‘You shall love your neighbor as yourself.

ANNOUNCEMENTS:

Convergence on Saturday at JUCO at 6:00 a.m. followed by breakfast and devotional at Hardin Valley Academy

Thank you for the beer

THE SCENE: 59 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 Burpee

5 cherry pickers

some of these some of those
THA-THANG:
mosey over to the rock and we had 5 stations and a list of 5 exercises. you start and the first station and do 1 then run up to station 2 and do two. Run back to the first station and run up to station 3, and do 3. And so on and so forth.

  • merkns
  • air taps
  • V-ups
  • BBS
  • Squats

Everyone completed we mosey to the entrance to the auditorom.

  • 5 incline monkey humpers – audible because it’s a monkey humper

11’s

1 dip and run the long way around the parking lot to the porch and 10 4x plank jacks

 

MARY:
streching and cool down after 3 miles of running

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
remember the 2 greatest commandments

Jesus said unto him, Thou shalt love the Lord thy God with all thy heart, and with all thy soul, and with all thy mind.

38 This is the first and great commandment.

39 And the second is like unto it, Thou shalt love thy neighbour as thyself.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Convergence July 2nd Be there!

Crotch Rot

THE SCENE: Balls hot…and sweaty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 21

Cherry Pickers IC x5

This and That

THA-THANG:

Partner, CMUs alternate curls and tris in the way to Thunderdome

DORA: 1 rep it out, the other takes a lap

400: Double CMU calf raise

200: squats, sumo squats, squrls, lunges

100: Thrusters, Dry Docks, Flamingos

1 burpee after each lap (10+ per guy)

3×5 Burpee breaks

overhead CMU carry back to AO

MARY:
Built in
COUNT-OFF & NAME-O-RAMA
Jagged Pill, Goat Dish, Frosty, I-beam, ShuttleCock, Waxjob, Trunk, Snitch, Mudpuppy, La-z-boy, Ribbed, Excitebike
CIRCLE OF TRUST/BOM:
Community is a necessity. My M and her Bible study are doing an entire study on how to “finds your people.”

For HIMs it’s much easier. To have community you have to put yourself out there for sure. Like Ms. Lippy taught you, if you want to have a friend, be a friend.

More than anything, you can’t have community without BEING THERE. Be present, be involved. Post. Sign up to Q. Take the flag for a spell.

MOLESKIN:
I was dog tired before we started, and lying in a ditch tired when we were finished. Thanks to the men for the push
ANNOUNCEMENTS:
Convergence.

Bearing Our Burdens

THE SCENE: Warm and steamy mid-70s (great for generating sweat)

WARM-O-RAMA:
A plethora of SSHs, Merkins, Tempo Squats, Tie Fighters, and Grady Corns; A quick meander and mosey to the CMU pile and the pillars of the church

THA-THANG:

Dora-style load bearing… battle-buddies select a pillar of pain and station their CMUs for a sweet sweat sesh; HIM 1 works through reps at pillar while HIM 2 moves 1 or 2 CMUs to the center of the parking lot; After running back to swap, HIM 2 continues the reps while HIM 1 goes to gather the load and returns it to the pillar;  Rinse and repeat while moving through the exercises and reps collectively.

Exercise 1: 300 reps of Wall Sit Grady Corns

Exercise 2: 200 reps of CMU Squat Thrusters

Exercise 3: 100 reps of CMU Alternating Merkins

Exercise 4: 50 Blockees

On the way back to the CMU pile we stopped to load the dock; Each HIM moved their CMU on to the dock, jumped up on the dock, carried their CMU down the steps; Each worked in 2 reps; Waxjob inspired many to Rifle Carry Hold while waiting to load the dock.

MARY:

After dropping off our CMUs and a steady mosey back to the AO; the PAX enjoyed the great tradition of burpees for broken CMUs – fortunately we only had 1 block broken – so we did 10 burpees OYO

COUNT-OFF & NAME-O-RAMA
16 HIMs walked away huffing and sweaty…. no FNGs

CIRCLE OF TRUST/BOM:
Galations 6:2-3 NLT… “Share each other’s burdens, and in this way obey the law of Christ.  If you think you are too important to help someone, you are only fooling yourself.  You are not that important.”

Expect the unexpected.  Life is full of challenges and burdens that sometimes we create ourselves.  The F3 PAX is here to help and will gladly help carry your burdens as men… but you have to make your need known. I love these men and would do anything to help any one of them.

ANNOUNCEMENTS:
Convergence coming on July 2nd.

Truck Stop Saturday 6-11-22

THE SCENE: Low humidity.  Ideal temp.
F3 WELCOME & DISCLAIMER: added a rapid fire pre-workout name-o-rama and struggled to remember all 5 F3 Pillars

WARM-O-RAMA:
typical
THA-THANG:
EV.1 – PAX mosey’d to the upper field to complete the Ab Circuit below – 4 exercises; 4 sets per exercise before moving to the next; 30 seconds of work and 15 seconds of rest

1 – Elbow Plank     2 – Flutter Kick     3 – Full Range Freddie Merc     4 – Dead Bug / X-Up

EV.2 – 1-Mile Mosey around the perimeter greenway

EV.3 – Bleacher E.M.O.M – prescribed rep count for each exercise, every minute on the minute for 10 minutes

1 – High Stepper x 10 (2=1)     2 – Air Squat x 5 (10 for some)     3 – Imperial Walker x 10 (2=1)

  • after the 10th minute – PAX scaled the bleacher and charged up the hill to the greenway, then mosey’d back to Field 1 for EV.4

EV.4 – Touchdowns – 4 rounds of the following – perform the rep-count of the round’s exercise on the end line of the field, then run to the other side of the field and do the same before running back to the start.  Early finishers circle back for the Six

– Round 1 – 20 Merkins (Lunge to the Six)

– Round 2 – 15 Reverse Crunches (Bear Crawl to the Six)

– Round 3 – 10 Prisoner Get-Ups (Run to the Six)

– Round 4 – 5 Burpees (Encourage the Six)

MARY:
Group Merkins in Ring-of-Fire Format (3,2,1,1,2,3)
COUNT-OFF & NAME-O-RAMA
9 HIMs and a 2.0 (Champ)
CIRCLE OF TRUST/BOM:
Invite Christ into the areas of your life that are holding you back.  That’s where He wants to be.  Break the cycle.
MOLESKIN:
2 Corinthians 5:17 – Therefore, if anyone is in Christ, he is a new creation.   The old has passed away; behold, the new has come.
ANNOUNCEMENTS:
July 2nd convergence at JUCO.  No Truck Stop (or any other workouts) that day.