F3 Knoxville

Author: Erector

Building Relationships

THE SCENE: warm and muggy…typical
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 15 imperial walkers, 10 tempo squats, 5 cherry pickers
THA-THANG:
Mosey toward the coupon pile. As the PAX begin to separate, do burpees until the 6 gets in and then to 5 burpees together. Repeat until arrival at the couple pile.

  • 20 OHPs run to top of stairs for 5 pull-ups
  • Back down the stairs for 20, 2 ct flutter kicks… repeat as follows
  • 20 merkins, 5 pull-ups, 20, 2 ct Freddie Mercury
  • 20 curls, 5 pull-ups, 20 big boys sit-ups

Mosey to Middle court yard.

Aiken legs – Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward).

Mosey back to the big parking lot for Blackjack. 1 LBC, run to the opposite side (short length) and do 20 merkins. Repeat with 2 LBCs and 19 merkins. Repeat all the way to 20 LBCs and 1 Merkin. Blackjack! We didn’t get all the way through, but got close to halfway.

MARY:
10 side crunches each side
COUNT-OFF & NAME-O-RAMA
12 including one runner.
CIRCLE OF TRUST/BOM:
What does it take to build a better, closer relationship? Time spent together. This works for our families (wife, kids, etc.), as well as with God. So, how do we spend time building that relationship? Same answer…spend time together. God has given us His word to study and learn and spend time in. God gave us the avenue of prayer to develop that relationship too. If we spend time reading God’s word and praying, we spend time with God. Reading the Bible gives us a close look at God’s relationship with mankind. We can’t know God’s will without spending time in His word. Prayer gives us the opportunity to open our heart to God even though He already knows what is on our heart. Prayer draws us closer to Him.

Think about the time and effort spent to grow closer to your spouse while you were dating. That is the level of effort we should apply to developing our relationship with God.
MOLESKIN:
Blackjack had YHC burned out quick! We’ll get through the whole thing next time.
ANNOUNCEMENTS:

Known by our fruit

THE SCENE: humid, but not terribly hot
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 Projectivator, 10 mountain climbers, 10 tempo merkins, 10 imperial walkers, 10 Moroccan night club, 10 tempo squats
THA-THANG:
Mosey to the playground.

  • Start with 10 pull-ups
  • 20 merkins
  • 10 wall-ups at the pool wall
  • Repeat once

Mosey to the K2-5 hill. Perform exercise then run up the hill and mosey back down. Repeat for all exercises.

  • 20 squats
  • 20 lunges (total)
  • 20 jump squats
  • Repeat once

20 bonus merkins. Mosey to the friendship bell.

Hurricane Hoedown-Flutter kick circuit performed in cadence: 7 IC Seated Flutter Kicks with hands raised in Hallelujahs. Move immediately to hands behind you. 7 IC slightly reclined flutterkicks. Move immediately to 7 IC normal flutter kicks. Move immediately to 7 IC LBC Flutter kicks. Decrease count next round by 1 until you get to 1.

MARY:
Cherry pickers to loosen up after the hoedown. Merkin ring of fire. LBCs
COUNT-OFF & NAME-O-RAMA
8 PAX today
CIRCLE OF TRUST/BOM:
“Beware of the false prophets, who come to you in sheep’s clothing, but inwardly are ravenous wolves. You will know them by their fruits. Grapes are not gathered from thorn bushes nor figs from thistles, are they? So every good tree bears good fruit, but the bad tree bears bad fruit. A good tree cannot produce bad fruit, nor can a bad tree produce good fruit. Every tree that does not bear good fruit is cut down and thrown into the fire. So then, you will know them by their fruits.” Matthew 7:15‭-‬20 NASB1995

Think about the “fruit” we are bearing in our lives. Can someone that doesn’t know us well immediately recognize that we follow Christ by our actions? Or are we ones that profess to be Christians, yet we don’t live our lives like Christ to the best of our ability? Jesus calls the latter ravenous wolves pretending to be sheep.

Keep reading.

“Not everyone who says to Me, ‘Lord, Lord,’ will enter the kingdom of heaven, but he who does the will of My Father who is in heaven will enter. Many will say to Me on that day, ‘Lord, Lord, did we not prophesy in Your name, and in Your name cast out demons, and in Your name perform many miracles?’ And then I will declare to them, ‘I never knew you; depart from Me, you who practice lawlessness.’” Matthew 7:21‭-‬23 NASB1995

Just doing some good things in life is not enough. We have to do His will. Jesus calls these people who were doing great things ones who “practice lawlessness” because they did not do His will.

Study His word to know His will.

MOLESKIN:
I use to always check the Exicon for a new exercise for my Qs. Maybe I will start that up again.
ANNOUNCEMENTS:
Butterfly 10k, CSAUP at Dogpound, Dad camp all coming up soon.

Dealing with Guilt

THE SCENE: hot and sticky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 Projectivator, 15 Imperial walkers, 15 Mountain climbers, 10 tempo Merkins, 15 Moroccan night club, 10 tempo squats
THA-THANG:
Mosey to the big parking lot south of the highschool.

Here’s the 7 of diamonds.  Do each exercise at each corner of the diamond.  All exercises are in increments of 7.

  • 7 burpees
  • 14 merkins
  • 21 squats
  • 28 SSH
  • 21 flutter kicks IC
  • 14 wide-arm merkins
  • 7 burpees

Then, mosey to the track for a lap of Catch Me If You Can. Partner does 3 burpees while the other is running backwards around the track. Flapjack when partner 1 is caught.

Mosey back to shovel flag.
MARY:
Various LBCs
COUNT-OFF & NAME-O-RAMA
5 in attendance at the Project this morning.
CIRCLE OF TRUST/BOM:
“You have heard that the ancients were told, ‘You shall not commit murder ’ and ‘Whoever commits murder shall be liable to the court.’ But I say to you that everyone who is angry with his brother shall be guilty before the court; and whoever says to his brother, ‘ You good-for-nothing,’ shall be guilty before the supreme court; and whoever says, ‘You fool,’ shall be guilty enough to go into the fiery hell. Therefore if you are presenting your offering at the altar, and there remember that your brother has something against you, leave your offering there before the altar and go; first be reconciled to your brother, and then come and present your offering.”

Matthew 5:21‭-‬24 NASB

Jesus is teaching a more excellent way. It is not just about following the commands, but about the condition of the heart. That’s why if we have something against someone, we need to make it top priority to reconcile. Jesus mentions stopping in the middle of worship to reconcile with a brother. If we allow an issue to fester, it will just get more and more difficult to address.

MOLESKIN:

ANNOUNCEMENTS:
CSAUP coming up at Dog Pound.

Seek first

THE SCENE: 60s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo Merkins, 15 Moroccan night club, 15 Imperial walkers, 10 tempo squats
THA-THANG:
Mosey to the playground.  Perform 10 pull-ups and 20 merkins at the playground.  Run to the opposite side of the amphitheater and do 20 derkins and 20 dips.  Repeat once.  For round 2, perform 10 pull-ups and 20 squats at the playground and then 10 box jumps and 20 lunges (10 each leg).

Mosey to the track and football field.  On the field, assemble on the goal-line for a modified version of Bear-way-to-Heaven.

  • bear crawl to the 10 and do 10 burpees, mosey back to goal-line
  • bear crawl to the 30 and do 8 burpees, mosey back to goal-line
  • bear crawl to the 50 and do 6 burpees, mosey back to goal-line
  • bear crawl to the 30 and do 8 burpees, mosey back to goal-line
  • bear crawl to the 10 and do 10 burpees, mosey back to goal-line

Next, perform 20 squats at the goal-line and sprint to the 50 and do 20 merkins and mosey back to the goal-line. Then, do 20 sumo squats at the goal-line and sprint to the opposite goal-line and do 20 diamond merkins and sprint back to the goal-line.

MARY:
15 flutter kicks, 10 side crunches each side
COUNT-OFF & NAME-O-RAMA
9 with 2 FNGs at the Project. Welcome Chef Jitsu and FNG to be named (he wanted to keep his distance in the circle due to a previous merlot spill).
CIRCLE OF TRUST/BOM:
“No one can serve two masters; for either he will hate the one and love the other, or he will be devoted to one and despise the other. You cannot serve God and wealth. “For this reason I say to you, do not be worried about your life, as to what you will eat or what you will drink; nor for your body, as to what you will put on. Is not life more than food, and the body more than clothing? Look at the birds of the air, that they do not sow, nor reap nor gather into barns, and yet your heavenly Father feeds them. Are you not worth much more than they? And who of you by being worried can add a single hour to his life? And why are you worried about clothing? Observe how the lilies of the field grow; they do not toil nor do they spin, yet I say to you that not even Solomon in all his glory clothed himself like one of these. But if God so clothes the grass of the field, which is alive today and tomorrow is thrown into the furnace, will He not much more clothe you? You of little faith! Do not worry then, saying, ‘What will we eat?’ or ‘What will we drink?’ or ‘What will we wear for clothing?’ For the Gentiles eagerly seek all these things; for your heavenly Father knows that you need all these things. But seek first His kingdom and His righteousness, and all these things will be added to you. “So do not worry about tomorrow; for tomorrow will care for itself. Each day has enough trouble of its own.”

Matthew 6:24‭-‬34 NASB

This is truly one of my favorite passages. As it often happens, when YHC read this yesterday, I picked up on a detail that I had not considered before. Verse 25 begins with “For this reason…” which indicates that something in the previous verse is the reason mentioned. From verse 25 through the end of the chapter, Jesus tells us not to worry about our clothes, our food, or our time. The reason not to worry is that God will take care of us when we put Him first. If we put Him first, “all these things will be added to you”.

MOLESKIN:
It was great to have a couple of young bucks to get us to try to not be outdone. Well done!
ANNOUNCEMENTS:

Pocket Q JUCOmanjaro

THE SCENE: a little drizzly at JUCO
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo Merkins, 15 Moroccan night club, 15 Imperial walkers, 10 tempo squats
THA-THANG:
When you sign up to Q at the last minute the night before, a trip up JUCOmanjaro is always a good choice. Mosey to the base of the hill. Starting at the bottom and at every 4th mark on the way up, perform 15 Merkins and 15 big boy situps (5 stops). Mosey back down. Do another trip up with 5 burpees and 20 squats at each stop. Mosey back down. There wasn’t enough time for a third trip, but we ran to the first cul-de-sac and back down. 15 flutter kicks to catch our breath.

Mosey to the Maple Street shopping center to begin our Mary. 15 Freddie Mercury and run to the next corner. 10 Peter Parker Merkins and mosey to the flag.

MARY:
10 side crunches on each side.
COUNT-OFF & NAME-O-RAMA
7 worked hard today
CIRCLE OF TRUST/BOM:
YHC is not a good on-the-fly thinker, but I figured this morning I could share a little summary of some of the reminders that I often need. One of those is being a good example to your children. It is painful to see two spatting children that sound just like you when upset. Remember they are watching you.

The next thing I thought of was the need for fellowship. We get a great resource for fellowship through F3, but we need to take advantage of it. Be courageous and reach out to someone to be that brother you can lean on during hard times. We need those kind of relationships in our lives.

Finally, be ready. The Bible compares Jesus’ return to a thief in the night. We don’t know when He will return, but we need to always be ready. If we have sin in our lives, we need to address it ASAP.
MOLESKIN:
Sign up to Q, so you don’t get punished on JUCOmanjaro!
ANNOUNCEMENTS: