F3 Knoxville

Author: Erector

The Truth

THE SCENE: a lovely mid 30s morning at the Project.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
11 Projectivator, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 Imperial walkers, 10 tempo squats, 5 cherry pickers
THA-THANG:
Mosey to the Friendship bell to begin February ‘s prescribed metric workout.

  • 1.5 mile (6 laps) for time
  • Max BBS in 1 minute
  • Max merkins in 1 minute
  • Mosey to the playground
  • Max pull-ups without letting go of the bar
  • Max burpees in 5 minutes

We done!

MARY:
Nope!
COUNT-OFF & NAME-O-RAMA
12 worked on the metric workout today!
CIRCLE OF TRUST/BOM:
“So Jesus was saying to those Jews who had believed Him, “If you continue in My word, then you are truly disciples of Mine; and you will know the truth, and the truth will make you free.” John 8:31‭-‬32 NASB1995

What a blessing it is to have the word of God. We have access to information that tells us exactly what God expects of us. If we know God’s word and continually obey it, we can be set free from sin. God’s word is truth. We need to study it and commit it to memory so that we may know it.

MOLESKIN:

ANNOUNCEMENTS:
OTB at Melton Lake on Saturday!

The Hope Within You

THE SCENE: dry, cool, and perfect for a beat down.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 15 Imperial walkers, 10 tempo squats, 5 cherry pickers
THA-THANG:
Mosey to our beloved JUCOmanjaro. Do the following exercises sequentially, one at every other line.

  • 10 burpees
  • 25 merkins
  • 25 squats
  • 25, 2-ct flutter kicks

AMRAP all the way to the top.

Mosey back down to the strip mall. Each corner will be an exercise location. Run down the long ends and bear crawl the short ones.

  • 10 burpees
  • 25 diamond merkins
  • 26 lunges
  • 25 heels to Heaven

Repeat until time is called.

MARY:
Merkin ring of fire. LBCs, gas pumpers, 6″ LBCs.

COUNT-OFF & NAME-O-RAMA
9 with a late Rucker arrival.
CIRCLE OF TRUST/BOM:
If you are anything like YHC, you may find yourself with a bad attitude. There may be a good excuse for that bad attitude: “it’s been a tough day”, “that guy just cut me off”, “there are too many things on my plate at work”, etc. The list could go on and on. However, if one is in Christ, they truly don’t an acceptable excuse for a bad attitude because we have hope. We have hope in eternity when this life is over.

“Who is there to harm you if you prove zealous for what is good? But even if you should suffer for the sake of righteousness, you are blessed. And do not fear their intimidation, and do not be troubled, but sanctify Christ as Lord in your hearts, always being ready to make a defense to everyone who asks you to give an account for the hope that is in you, yet with gentleness and reverence;” 1 Peter 3:13‭-‬15 NASB1995

Let’s do our best to let that hope we have within bubble over into our everyday lives so that others may want to know about Jesus.

MOLESKIN:
JUCOmanjaro…always a pleasure. We should visit more often.
ANNOUNCEMENTS:
Q101 at the Project on Saturday, VQ week of Valentine’s day, Escape from Haw Ridge coming up in April.

Keep it Simple

THE SCENE: the Project, a few puddles, and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 SSH, 15 Mountain climbers, 10 tempo merkins, 10 harry Rockettes, 15 Moroccan night club, 10 tempo squats, 5 cherry pickers

THA-THANG:
Mosey to toward the friendship bell stopping short at the corner of the gravel path. Do a burpee mile. 12 burpees followed by one lap. Repeat 4 times total.

Mosey to the amphitheater:

  • 25 merkins
  • 25 heels to heaven
  • Run to the pool wall
  • 10 wall ups
  • 25, 2-ct Imperial walkers
  • Run to the playground
  • 5 pull-ups
  • 25 squats

AMRAP

MARY:

Freddie Mercury, LBCs, 6″ LBCs, protractor, planks

COUNT-OFF & NAME-O-RAMA

10 kicked the morning in the teeth today!

CIRCLE OF TRUST/BOM:
“Teacher, which is the great commandment in the Law?” And He said to him, “ ‘You shall love the Lord your God with all your heart, and with all your soul, and with all your mind.’ This is the great and foremost commandment. The second is like it, ‘You shall love your neighbor as yourself.’ On these two commandments depend the whole Law and the Prophets.”

Matthew 22:36‭-‬40 NASB1995

Imagine what your life could be like if you just kept things as simple as those commands. No complicated relationships. No justification for rude behavior. Simply everything that we do, if we act out of love and kindness for others, we could make the world a different place.

MOLESKIN:

ANNOUNCEMENTS:

Fellowship Together

THE SCENE: JUCO in the 30’s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 10 tempo squats, 15 Moroccan night club, 10 windmills
THA-THANG:
Mosey to the Sophomore for a four corners workout:

  • 25 squats at the bottom, Bernie Sanders to the top
  • 25 merkins, run to the next corner
  • 25, 2-ct flutter kicks, run to the next corner
  • 10 burpees, back to start
  • Repeat once

Mosey to the coupon pile and grab your favorite. 2 rounds of the following.

  • 25 OHP
  • 26 lunges
  • Run to the top of the stairs
  • 25 merkins
  • 5 pull-ups

Mosey down to the parking lot just north of the middle of campus for a burpee suicide. Do 2 at the first line and run back to start, run out to the second line and do 5 burpees, go back to start, run out to the third line and do 8 burpees. Then, scale back down the ladder.
MARY:

Flutter kicks

COUNT-OFF & NAME-O-RAMA

7 at JUCO today 

CIRCLE OF TRUST/BOM:
“So then, those who had received his word were baptized; and that day there were added about three thousand souls. They were continually devoting themselves to the apostles’ teaching and to fellowship, to the breaking of bread and to prayer. Everyone kept feeling a sense of awe; and many wonders and signs were taking place through the apostles. And all those who had believed were together and had all things in common; and they began selling their property and possessions and were sharing them with all, as anyone might have need. Day by day continuing with one mind in the temple, and breaking bread from house to house, they were taking their meals together with gladness and sincerity of heart, praising God and having favor with all the people. And the Lord was adding to their number day by day those who were being saved.”
Acts 2:41‭-‬47 NASB1995
The 1st century Church was really good at fellowship. They shared everything, they knew when there was a need and provided for it, and the spent time together sharing meals. How much time do we spend sharing together? This could be a meal, spending time together having fun, or studying God’s word. This could also be time spent building each other up when we are down. Or encouraging someone who needs to get refocused on what life is all about.

Fellowship is what holds this group of men together. It should also be a core of value in our life as a whole. So, reach out to someone who needs some fellowship. They are probably pretty easy to spot in a crowd.
MOLESKIN:
It was nice to see Messy Hobbs out with us for his second F3 workout. Welcome to F3! It was great to once again lead a workout. It has been too long!
ANNOUNCEMENTS:
Convergence is tomorrow!

IPC week 3-the Project

THE SCENE: a little warmer than it has been lately (upper 60s)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 10 tempo squats, 15 Moroccan night club
THA-THANG:

5 ROUNDS OF:

  • 20 Coupon Presses
  • 20 Burpees
  • 20 Curls
  • 20 V-Ups
  • 20 Goblet Squats
  • 13 Man-Makers
  • 400M Run

One extra 400M run at the end
MARY:
IPC…enough said
COUNT-OFF & NAME-O-RAMA
10 at the Project this morning
CIRCLE OF TRUST/BOM:
“Woe to you, scribes and Pharisees, hypocrites! For you are like whitewashed tombs which on the outside appear beautiful, but inside they are full of dead men’s bones and all uncleanness. So you, too, outwardly appear righteous to men, but inwardly you are full of hypocrisy and lawlessness.” – Matthew 23:27‭-‬28 NASB1995

This is just one of many things that the Pharisees were doing that Jesus teaches against. How often do we do the same things? We are to always be true and never try to act righteous just when we are seen by men. God is always watching! It is He who we should be pleasing. We are to be the same person in all aspects of our lives. We can’t be a truly godly man and be ungodly every where but Church at the same time.

MOLESKIN:
It was nice to share in the misery that is Iron PAX with my brothers!
ANNOUNCEMENTS: