F3 Knoxville

Author: Erector

Good example

THE SCENE: a little windy, around 40 degrees at the Project
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 10 tempo squats, 15 Imperial walkers
THA-THANG:
Mosey to the recruitment center and grab a block. Head to the theater stairs. Perform each exercise twice, running up the stairs after each set.

  • 25 merkins
  • 25 over head presses
  • 25 curls
  • 25 rows
  • 25 squats
  • 25 lunges
  • 25 heavy flutter kicks
  • 25 heavy LBCs

Bonus merkins at the end. Head back to the storage area and knock out 10 blockees. Head back to the flag.

MARY:
15 Freddie Mercury, 15 heels to Heaven, 15 flutter kicks, 15 prone rows
COUNT-OFF & NAME-O-RAMA
8 crushed that workout this morning!
CIRCLE OF TRUST/BOM:
So when He had washed their feet, and taken His garments and reclined at the table again, He said to them, “Do you know what I have done to you? You call Me Teacher and Lord; and you are right, for so I am. If I then, the Lord and the Teacher, washed your feet, you also ought to wash one another’s feet. For I gave you an example that you also should do as I did to you. Truly, truly, I say to you, a slave is not greater than his master, nor is one who is sent greater than the one who sent him.-John 13:12‭-‬16 NASB1995

Jesus’ example here shows us the importance of humility and serving others. Despite Jesus being God in the flesh, He still served others, showing us the true love we should have for our fellow man. We are to lead by serving just as Jesus did.

MOLESKIN:
Always a pleasure to lead at the Project. Nice prerunning this morning too!

Blimps and Politics

THE SCENE: rain, wind, and mid-40s at JUCO.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 SSH, plank jacks, tempo merkins, tempo squats
THA-THANG:

Mosey to the court yard area. We will use the four corners including the road and the far side walk of the court yard area. The workout:  Hindenburg BLIMPS. Perform exercise at corner #1, sprint to corner #2, perform exercise. Sprint to corner #3 perform exercise. Then to corner #4, exercise and then back to corner #1. Plank it up until all have finished. That’s one round. Round 1 – 10 Burpees; Round 2 – 20 Lunges; Round 3 – 30 Imperial Walkers; Round 4- 40 Merkins; Round 5 – 50 Plank Jacks; Round 6 – 60 Squats.

We chose an audible this morning after 120 merkins and did three corners of plank jacks. Then , we headed to the pull-up bars and did two rounds of 25 squats and 5 pullups.

Mosey back to the flag.

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
6 had fun in the rain and wind.
CIRCLE OF TRUST/BOM:
I want to share some thoughts on a topic that is much debated: our political leaders. We all have our ideas of the right way to run this country. In the last couple of years, there seems to have been even more divisive opnions than ever, if that is possible. Opinions about shut downs, masks, and vaccinations have caused so many arguments and ill feelings. Yet, it seems to be almost all that some talk about. Here is a question to consider. Is it right to bash political leaders for their decisions? Part of the answer to that question lies within another. Does doing so reflect Christ in our lives?

Romans 13:1‭-‬2 NASB1995

“Every person is to be in subjection to the governing authorities. For there is no authority except from God, and those which exist are established by God. Therefore whoever resists authority has opposed the ordinance of God; and they who have opposed will receive condemnation upon themselves.”

What does this passage say about how we should speak of our political leaders? Speaking of our political leaders in a resistive manner is like speaking of resisting an ordinance of God. Jesus says that if we have sinful thoughts, it is practically the same thing as committing the sin itself (Matt. 5:27-28). We need to challenge ourselves to not fall into the temptation to let our opinions cause us to violate an ordinance of God.

MOLESKIN:

ANNOUNCEMENTS:
CSAUP tomorrow.

All burpees in His name

THE SCENE: cold, dry at JUCO
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 10 imperial walkers, 10 Moroccan night club, 10 tempo squats
THA-THANG:
Insert information about the workout.

  • 25 merkins, crawl bear 20 paces and Bernie Sanders the rest of the hill
  • 25 squats
  • Mosey to next corner
  • 10 burpees
  • Mosey to next corner
  • 25, 2-ct Freddie Mercury

Mosey to the coupon pile

  • 25 curls
  • 25 tricep extensions
  • Up the stairs for 5 pullups
  • Mosey back down
  • 15 heels to Heaven

Mosey to the large parking lot northeast of campus for a burpee suicide.

  • 15 burpees at the first parking row
  • Suicide back to start and then go to 3rd row for 10 burpees
  • Back to start and then run to the 5th row for 5 burpees
  • Return and begin to descend until time is called

MARY:
Hello Dolly, LBC beatdown
COUNT-OFF & NAME-O-RAMA
A dozen got warm quick at JUCO.
CIRCLE OF TRUST/BOM:
“So, as those who have been chosen of God, holy and beloved, put on a heart of compassion, kindness, humility, gentleness and patience; bearing with one another, and forgiving each other, whoever has a complaint against anyone; just as the Lord forgave you, so also should you. Beyond all these things put on love, which is the perfect bond of unity. Let the peace of Christ rule in your hearts, to which indeed you were called in one body; and be thankful. Let the word of Christ richly dwell within you, with all wisdom teaching and admonishing one another with psalms and hymns and spiritual songs, singing with thankfulness in your hearts to God. Whatever you do in word or deed, do all in the name of the Lord Jesus, giving thanks through Him to God the Father.” Colossians 3:12‭‭-‬17 NASB1995

All of what we do should be to glorify God. This should be in every aspect of our lives: work, family, entertainment, how we treat each other, how take care of our bodies, etc. It shouldn’t be about what we want but what God wants.

MOLESKIN:
Way to keep going on those long moseys!
ANNOUNCEMENTS:
CSAUP coming up at Asylum.

A lamp to our feet

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Mosey to the K2/5 hill. Perform a pyramid with merkins at the bottom and squats at the top:  10, 20, 30, 20, 10 reps.

Covering some ground this morning we moseyed over to the track at the high school.  We got the whole body covered at the track.  We performed the following exercises at the 100 meter marks and added a station up the steps on the west side of the school.

  • 20 diamond merkins
  • 20 jump squats
  • 20, 2-ct Freddie Mercury

We did one full round and then dropped the merkins for another couple of sets. Back to the shovel flag.

MARY:
No time
COUNT-OFF & NAME-O-RAMA

8 at the Project today

CIRCLE OF TRUST/BOM:
“Your word is a lamp to my feet And a light to my path.”-Psalms 119:105 NASB1995

This verse was used on Sunday in a sermon. Sometimes when we read or hear scripture, we recognize something that we missed before. God’s word is amazing like that! What stuck with me this time was how the word of God truly is the guide that we need to navigate through this dark world. Here is another one about the opposite of the evil, darkness of the world.

“This is the message we have heard from Him and announce to you, that God is Light, and in Him there is no darkness at all. If we say that we have fellowship with Him and yet walk in the darkness, we lie and do not practice the truth; but if we walk in the Light as He Himself is in the Light, we have fellowship with one another, and the blood of Jesus His Son cleanses us from all sin.”

1 John 1:5‭-‬7 NASB1995

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Maturity

THE SCENE: mid 20s and clear at the Project.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Imperial walkers, 10 tempo squats 15 Moroccan night club
THA-THANG:

Mosey to amphitheatre for:

Pyramid- perform first exercise and make a lap around the creek. Each round add an exercise until all exercises are performed. Start dropping the first exercise each round beginning on round 5 and continue to descend each round.

  • 20 Merkins
  • 20 squats
  • 20 burpees
  • 20 Freddie Mercury (4-ct)

Mosey to the playground for a few pullups and then head back to the flag.

MARY:
Variations of planks.
COUNT-OFF & NAME-O-RAMA
8 PAX today.
CIRCLE OF TRUST/BOM:
The message for today is about maturity. Burpees are not for the physically immature. A couch potato can’t just bust out 20 burpees without some work. The Bible has a message on spiritual maturity. Heb. 5:12-6:2

12 For though by this time you ought to be teachers, you have need again for someone to teach you the elementary principles of the oracles of God, and you have come to need milk and not solid food. 13 For everyone who partakes only of milk is not accustomed to the word of righteousness, for he is an infant. 14 But solid food is for the mature, who because of practice have their senses trained to discern good and evil. 6:1Therefore leaving the elementary teaching about the Christ, let us press on to maturity, not laying again a foundation of repentance from dead works and of faith toward God, 2 of instruction about washings and laying on of hands, and the resurrection of the dead and eternal judgment.

I believe that everyone would agree that a parent trying to sustain their children with milk only would be detrimental to their health. They need more nutrition to continue to grow and mature. The Bible uses this analogy to stress the importance of spiritual maturity. If we try to continue to live on the immature “milk” of the Word only, we are putting ourselves in a susceptible position of spiritual malnourishment. If we are spiritually malnourished, we are more susceptible to falling away as the author of Hebrews states in verses 4-6.

It seems to be pretty easy to become spiritually lazy. Do we just show-up on Sunday and check that box? Is that all of our spiritual “work” for God? Or do we seek opportunities to serve Him by serving those around us? Do we just sit back and listen during worship or do we participate? Are we seeking to help lead in worship to God? Hopefully, this is thought provoking. I encourage everyone to assess their spiritual maturity and see how we can do better.
MOLESKIN:
It was nice to keep our feet mostly dry due to the melted snow on the paths and YHCs choice of route.
ANNOUNCEMENTS:
Spread the word about F3 to your friends and colleagues!