F3 Knoxville

Author: Booster

A Believer / Husband / Father / Non-Profit Leader / Hates Cancer / Sports Fan / Executive Director of Provision CARES Foundation / F3 Knoxville - Booster

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 to those who have served!

THE SCENE: humid but nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops (IC) X 10
  • Cherry Pickers (IC) 4 CT X 10
  • Overhead Claps X 10 (IC)
  • Seal Claps X 10 (IC)
  • Tempo Squats (IC) 4 CT
  • Mountain Climbers (IC) X 10
  • Temp Merkins X 10
  • 30 seconds of whatever stretch you want
  • Mosey to the back of campus

THA-THANG:

Modified Murph

  • Run to and up Sophomore Hill (approximately 1/2 a mile)
  • 5 pull-ups (or 5 modified)
  • 10 Merkins
  • 15 Squats
  • Rinse & Repeat
  • Run 1/4 of a mile around the parking lot every 4 circuits through
  • Run back to AO

MARY:

  • Flutterkicks X 20

COUNT-OFF & NAME-O-RAMA

14 men

CIRCLE OF TRUST/BOM:

On June 28, 2005, Lt. Murphy was the officer-in-charge of a four-man SEAL element in support of Operation Red Wing tasked with finding key anti-coalition militia commander in Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates.

By the end of a two-hour gunfight that careened through the hills and over cliffs, Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz and Sonar Technician 2nd Class (SEAL) Matthew Axelson had fallen. An estimated 35 Taliban were also dead.  The fourth SEAL, Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell, was blasted over a ridge by a rocket-propelled grenade and knocked unconscious. Though severely wounded, the fourth SEAL and sole survivor, Luttrell, was able to evade the enemy for nearly a day; after which local nationals came to his aide, carrying him to a nearby village where they kept him for three more days. Luttrell was rescued by U.S. Forces on July 2, 2005.

Lt. Murphy was buried at Calverton National Cemetery less than 20 miles from his childhood home. Lt. Murphy’s other personal awards include the Purple Heart, Combat Action Ribbon, the Joint Service Commendation Medal, the Navy and Marine Corps Commendation Medal, Afghanistan Campaign Ribbon and National Defense Service Medal.

—Murph Foundation

Philippians 2:3-4 – Do nothing from rivalry or conceit, but in humility count others more significant than yourselves. Let each of you look not only to his own interests, but also to the interests of others.

Hebrews 13:16 – Do not neglect to do good and to share what you have, for such sacrifices are pleasing to God
1 John 4:7 – Beloved, let us love one another, for love is from God, and whoever loves has been born of God and knows God.

John 13:34 – A new commandment I give to you, that you love one another: just as I have loved you, you also are to love one another.

John 15:13 Greater love has no one than this: to lay down one’s life for one’s friends.

Philippians 2:3-4 – Do nothing from rivalry or conceit, but in humility count others more significant than yourselves. Let each of you look not only to his own interests, but also to the interests of others.

MOLESKIN:

We’re so blessed to have men and women who are willing to serve our country!

ANNOUNCEMENTS:

  • June 11th Kickball Tournament – If anyone is interested, contact Tank
  • July 2 – Convergence at JUCO

 

Endurance Produces Character

THE SCENE: 40 and maybe a little too nice to be called the gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops (IC) X 10
  • Cherry Pickers (IC) 4 CT X 10
  • Overhead Claps X 10 (IC)
  • Seal Claps X 10 (IC)
  • Tempo Squats (IC) 4 CT
  • Mountain Climbers (IC) X 10
  • Temp Merkins X 10
  • 30 seconds of whatever stretch you want
  • Mosey to the back of campus

THA-THANG:

Coupon Work

  • Squats, Overhead Press, Tricep Extension, Curls & Bentover Rows X 15
  • Run the stairs
  • 5 pullups & 15 Big Boy Situps
  • Run down the stairs
  • Rinse & Repeat
  • Wall Squats X 1 minute
  • Mosey to the Courtyard

Bagwell Building

  • 20 Dips, 20 Step Ups/Box Jumps, 20 American Hammers then Run the courtyard
  • Rinse & Repeat
  • Mosey to the flag

MARY:
Part of Q
COUNT-OFF & NAME-O-RAMA
11 men
CIRCLE OF TRUST/BOM:

We’re 33 days into Lent.  How’s it been going since Ash Wednesday? Less than 2 weeks to Easter Sunday!

The last month has been filled with lots of joy but lots of sickness, surgeries and heartaches.  That’s life, right?  We weren’t promised perfect lives on this Earth. I just have to laugh when my 2nd cancer diagnosis in 3 months and the surgery is effective but a stitch doesn’t desolve and I get an infection that further keeps me away from exercise and reaching some goals I’ve set for Lent.

Of course, lots of people give up things during Lent and while I did, I also added some things to my life to try to help me focus on important things in my life…my health, my family and my God.

It’s never too late to stop something that might take you away from Jesus or add things to your life that brings you closer to Him.

Things I am Giving up and a progress report

  • Alcohol during the week – pretty successful (March Madness, birthday, etc. but MUCH better than before)
  • Twitter – not on
  • YouTube – not on
  • Sudoku – not playing

Things I am Adding To My Life and progress report

  • Praying on my knees – most days
  • Daily exercise (walk or jog) – ugh…nope
  • 100 merkins, 100 squats, 3 minutes of planks – ugh…nope…did great for nearly a week until my surgery
  • Declutter house – yes…feel much better…given tons to KARM
  • Intentional time with my daughter and wife – yes…Bible study together

I (and YOU) have nearly 2 weeks to focus on our relationships to God before Easter.  Let’s all be persistant and show endurance throughout our lives to serve Him every day of our lives!

James 1:12 ESV – Blessed is the man who remains steadfast under trial, for when he has stood the test he will receive the crown of life, which God has promised to those who love him.

Romans 5:3-5 ESV – More than that, we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.

Romans 12:12 ESV – Rejoice in hope, be patient in tribulation, be constant in prayer.

Proverbs 3:5-6 ESV – Trust in the Lord with all your heart, and do not lean on your own understanding. In all your ways acknowledge him, and he will make straight your paths.

MOLESKIN:
I’m healthy now so there’s no reason to not pick back up on the things I said I would add to my Lenten goals!
ANNOUNCEMENTS:
New F3 in Kingston – if you know anyone in that area, share about the workout on April 9th & 23rd

Ash Wednesday

THE SCENE: 40 and very nice in the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops (IC) X 10
  • Cherry Pickers (IC) 4 CT X 10
  • Overhead Claps X 10 (IC)
  • Seal Claps X 10 (IC)
  • Tempo Squats (IC) 4 CT
  • Mountain Climbers (IC) X 10
  • Temp Merkins X 10
  • 30 seconds of whatever stretch you want
  • Mosey to the back of campus

THA-THANG:

4 Corners

  • 10 Squats, 10 Merkins, 10 Second Plank
  • Run to next corner & repeat X 3 laps (120 Squats, 120 Merkins, 2 minutes of planks)
  • Mosey to Junkyard

CMU Work

  • Single Arm Bentover Rows L & R X 10
  • 15 CMU Overhead Press
  • Single Arm Farmer Carry
  • Curls X 20
  • Bentover Rows X 15
  • Single Arm Farmer Carry (different hand)
  • Run, Rinse, Repeat
  • Wall Squats X 1 minute
  • 50 Calf Raises
  • Mosey to Front
  • Dips X 20
  • Calf Raises X 50
  • Dips X 15
  • Jail Break to Flag

MARY:

  • Flutterkicks X 20
  • Hello Dollies X 10

COUNT-OFF & NAME-O-RAMA   15 men

CIRCLE OF TRUST/BOM:

Today kicks off Lent.  It’s Ash Wednesday which means we’re 46 days from Easter Sunday!  As you know, this is when Jesus spent 40 days in the dessert fasting, praying and being tempted.

Of course, lots of people give up things during Lent.  On Sunday, our preacher said we could sure do that if we wanted but we might also consider adding something to our lives that bring us closer to God.

Our Life Group talked about it on Sunday night and we’re going to add praying on our knees during Lent.  It’s interesting because everyone in our group prays but few us get down on our knees.  I don’t.  I have a recliner in my bedroom and that’s where I do my daily devotionals, read the Bible and pray.

It’s never too late to stop something that might lead you away from Jesus or add things to your life that brings you closer to him.

Things I am Giving up

  • Alcohol during the week
  • Twitter
  • YouTube
  • Sudoku

Things I am Adding To My Life

  • Praying on my knees
  • Daily exercise (walk or jog)
  • 100 merkins, 100 squats, 3 minutes of planks
  • Declutter house
  • Intentional time with my daughter and wife

What will you do to grow closer to God leading up to Easter?

ANNOUNCEMENTS:

  • Possible new AO in Kingston – Do you know anyone that lives there?

Sacrifice For The Lord!

THE SCENE: 29 and felt great in the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops (IC) X 10
  • Cherry Pickers (IC) 4 CT X 10
  • Overhead Claps X 10 (IC)
  • Seal Claps X 10 (IC)
  • Tempo Squats (IC) 4 CT
  • Mountain Climbers (IC) X 10
  • Hand Release Merkins X 10
  • 30 seconds of any stretch you need
  • Mosey to get CMUs

THA-THANG:

CMU Work 

  • 20 CMU Squats, Overhead Press, Tricep Extension
  • Run
  • 20 CMU Swings, Bentover Rows, Curls
  • Run, Rinse, Repeat

Dora The Explorer – Partner Workout  – One Runs While One Exercises

  • 50 Diamond Merkins
  • 50 Big Boy Situps
  • 100 Lunges
  • 100 Hello Dollies (4ct)
  • 150 CMU bench press
  • 150 American Hammers (4ct)
  • 200 Calf Raises
  • Mosey to CMU Pile

MARY:
Part of Q
COUNT-OFF & NAME-O-RAMA

11 Men
CIRCLE OF TRUST/BOM:

Sacrifice – Do we sacrifice for our families, friends and God all of the time?  Of course not.  We’re human. We sin.  We think of ourselves too much.

However, sacrifice can become a habit like prayer, exercise, etc. so let’s all strive to make sacrifice for God and others a part of our every day life.

Sacrifice means giving to the Lord whatever He requires of our time, talent and treasures to further His word. Our willingness to sacrifice is an indication of our devotion to God.

1 John 3:16  By this we know love, that he laid down his life for us, and we ought to lay down our lives for the brothers.

Ephesians 5:25   Husbands, love your wives, as Christ loved the church and gave himself up for her,

John 13:34   A new commandment I give to you, that you love one another: just as I have loved you, you also are to love one another.

Galatians 6:9   And let us not grow weary of doing good, for in due season we will reap, if we do not give up.

Hebrews 13:15-16    Through him then let us continually offer up a sacrifice of praise to God, that is, the fruit of lips that acknowledge his name. Do not neglect to do good and to share what you have, for such sacrifices are pleasing to God.

John 15:13    Greater love has no one than this, that someone lay down his life for his friends.

Philippians 2:3-4     Do nothing from rivalry or conceit, but in humility count others more significant than yourselves. Let each of you look not only to his own interests, but also to the interests of others.

MOLESKIN:

I’ve been thinking about sacrifice and if I’m doing enough for the Lord, my family, etc.

ANNOUNCEMENTS:

  • Sign Up To Q/VQ
  • CSAUP on February 26th at the Asylum
  • JUCO Shirt Order