F3 Knoxville

Author: Dart Gun

How you affect others

THE SCENE: Warm 70ish and humid, but the rain held out.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Grasshoppers IC

Harry rockets IC

Alternating SSH – Seal clap jacks IC

Willie mays hates IC

Tempo squats IC

Tempo Merkins IC

THA-THANG:

Mosey to guardrail – 30 Dips and Irkins OYO

Mosey to Rec Center: 40-30-20 circuit at the corners

Merkins

Lunge across bottom

Heals to heaven

Bernie up

Squat jacks

Bear / crab / broad jump

10 burpees at last corner

Mosey back to first corner

MARY:
After a short jail break, 1 burpee before time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Have you guys ever thought about the term climbing the ladder at work?  Inherently, you always step on someone (i.e., the rung or step on the ladder) to go up. In the same way, you affect someone else by taking a promotion or trying to climb your way up

How about a different analogy…you may not often think about the way in which flowers and other shrubs grow, but they take nutrients from the soil in order to blossom and really flourish.  Well… those mechanics of feeding on the nutrients take away those nutrients from other plants, bushes and flowers.

So be a flower, but not a big one. Also be a rung on the ladder because those are a necessity to the ladders overall structural integrity.

Consider that standing at the top can be unstable and potentially unsafe.

“Humble yourselves before the Lord, and he will exalt you.” ‭‭James‬ ‭4‬:‭10‬ ‭ESV

Therefore, as we have opportunity, let us do good to all people, especially to those who belong to the family of believers. – Galatians 6:10 NIV

MOLESKIN:
ANNOUNCEMENTS:
Convergence at Shamrock

Some Pain, Some Reflection

THE SCENE: Dark (obviously), dry, calm and mid-30s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 15

Grasshopper IC x 10

Sun gods (all arms) IC

Harry Rockets IC x 10
THA-THANG:
Welcome to my third anniversary…when I joined I had the pleasure of joining Trolley’s deck-of-pain.  Since then, I inherited the deck and we will keep that going.

We will take turns drawing from the deck and touring campus to perform the workouts.  The kicker is to push yourself in the mosey to each location (not quite a jail-break).

  • Upright merkins – maintenance center
  • Reverse bear crawl up the stairs at the library
  • Burpee-broad jumps at the performing arts center
  • Pull ups at the rec-center
  • CMU carries up the stairs at the rec-center
  • squatted side-shuffles in the 05 parking lot
  • 30 lunges at the pond

Various exercises while we wait for the six after each interval.

30 dips on the guardrail

Jailbreak back

MARY:
Dealers choice – hello dolly’s, BBS, LBCs
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
What does this holiday season and specifically Christmas look like for you.

It may be a time of hardship and sadness because of a loss in the family, which breaks some tradition…

It may be easy to think about the self enjoyment of a break from work…

It may be all focused on the presents and what we want out of it…

We need to remember that it’s an opportunity to give or help others that may be in need.  We need to remember why we celebrate this time of the year and what Jesus has done for us.

Also, it’s the perfect time to start a new tradition, relax, reset your mental state.  I’ve been reading the Bartholomew’s Passage book with the kids to get them in the habit of reflecting this season and while it may be hard to corral the kids at times, I’ve seen improvement in their desire to read it and remove some of the consistent materialistic attitudes.

Spend time with your families and take care this holiday season!
MOLESKIN:
ANNOUNCEMENTS:
Coffeteria…Who’s got Monday..??

Looking Like the World

THE SCENE: Dark, low 50s calm, quiet…perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cross Jacks IC

Harry Rockets IC

Windmill IC

Arm Circles (forward only 5K!!), make them bigger half way through – IC
THA-THANG:
Partner up, broken wheel barrow in the PL, each person one way.

Mosey to the east PL.  Using the spaces (going across), we’ll do 5 burpees then run to the first line and do the workout and then increment up each time, Bernie back each time.

  • 10 Iron Mike (each side)
  • 20 Heals to Heaven
  • 30 Merkins
  • 40 Squats
  • 50 side crunch (25 each side)
  • 60 Superman style Flutter Kicks
  • 70 SSH
  • 80 Flutter Kicks

If you finish early, repeat until the six is up.

Mosey to new building, then bear crawl to concrete bench.

Dips IC (counting all together on the Q’s down) – 35

Mosey to some conveniently staged cones (~15-20).  Broad Jump at each one.

Mosey back to the flag…
MARY:
Pickle pounders IC – 20

Crabby Rockets IC – 20

Scissor kicks (crossing) IC – 10

Hello Dolly IC – 10

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Matthew 18:5-6 and 7-9

Jesus talks about children and how we must humble ourselves to be like children. Also he describes how if we lead a “child that believes in him” to sin then we would be better off with a large boulder tied to our waste and thrown in the ocean.

This all leads into a discussion of sin and we talked about how “looking like this world” can easily become a trap and cause many sins.

How many of us fall into this category?

You stumble from being a Christian by the way your language slips, your choice in music, your materialistic approach, your viewing of porn, fill in the blank

We often define greatness by power, wealth, sports, or other general accomplishments. But those are all short lived and focused on the things of this work.

Get an accountability partner, be honest with your wife. Stop trying to impress people you don’t even know or like and live for an audience of one and richen your family.
MOLESKIN:
We all can think about ways in which we fall into at least one of these.  We need to be better so that can be examples to our kids, friends, colleagues, etc.
ANNOUNCEMENTS:
Brolympics tomorrow

 

Slow things down

THE SCENE: Upper 70s and so humid that you could chew it
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBACs IC

Windmill IC

Harry Rockets IC

Motivators Down from 8
THA-THANG:
Mosey to the guardrail…

40 Dips OYO

15 SLOW Pointer with feet up

Mosey to Jucant…Run up and stop at the light poles for an exercise

  • 1 Burpee at the bottom (for Wanderer)
  • 10 Heals to Heaven
  • 20 Merkins
  • 30 Squat Jacks
  • 40 Monkey Humpers
  • 50 SSH

Rinse and repeat.  Mosey back to parking lot adjacent to the flag…

Grab a partner and one CMU.  One partner rifle carries down to other end, once there the partner starts a movement exercise of their choice that transports them slowly (no running) while the first partner does the heavy workout.  Then they go back and forth relieving each other.

  • Curls
  • Rows
  • American Hammers

On the other end (no CMU)

  • Merkins
  • Squat pulse (do no relax your muscles at the top)
  • Pounders

Time…no Mary

MARY:
None
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

As you can probably tell, the premise of this morning was a reminder to take a step back at times and slow things down.

We’re all dealing with several different tasks, challenges, issues, etc in our daily lives but because of that it’s soo easy for us gloss over various things. The “hurry” can blind us and cause the cyclical process of pushing to finish something just to get to the next self appointed duty.

Think about our girlfriend/wife/kids/parents/friends for example

We need to make sure we’re not looking at our phones or working on a project vehicle and taking the time to interact with the significant people in our lives.

Another thought is the easy way to use being busy as an excuse not to volunteer or help people in need. When was the last time you did some community service or volunteered at your church?

We need to make sure we’re involved in other peoples lives and not just focused on our own.

Take a minutes today and slow things down…read a book….volunteer…meet someone for lunch.

TRUTH FOR TODAY

Ecclesiastes 7:8, “Better is the end of a thing than its beginning, and the patient in spirit is better than the proud in spirit.” (ESV)

MOLESKIN:
ANNOUNCEMENTS:
Nothing announced

Mix it Up

THE SCENE: Perfect; 60 degrees and calm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Good mornings IC x 8
Harry rockets IC x 15
Merkins IC x 10
THA-THANG:
Mosey to the 05 lot:
Partner up (similar size):
Using the parking lot rows, alternate wheel barrow and buddy carry to the end.  Circle back for the six
Mosey to the coupon pile.
Curls IC (all together on the Q’s up) x15
Rifle carry to stadium hill
What’s the groups average age – response 39….
39 of each and then bear crawl to the top with 2 burpees at the top (avoid the skunk)
  • curls
  • jump squats (no coupon/CMU)
  • Tricep extension or skull crushers
  • Thrusters

Curls for the six… then all together 39 rows (single arm preferably)

Back to the “wall”….

Rock-a-bye Baby (x5) – People’s chair with a rock, block or any other heavy object. Chair position, starting with the heavy object over your head, bring down to chest, push object straight out (chest high) and then left to right (1 each) for russian twist, bring back to starting position over head.

Balls to the wall for each PAX count to 10

Mosey back to 05 lot. Line up and then… run to first line, lunge to second and then burney back.  Increase the run by one each time (to three).

Jailbreak back

MARY:
Xs and Os IC x 15

Dealers choice – Archie (American Hammers), Booster (Hello Dolly), Mailbox (Heals to Heaven)
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Hopefully today you’ve been exposed to a new workout. The goal was to get us out of our comfort zone a little.
Think about your daily routine a little. Maybe you come here, eat, run to the office, do some sort of hobby or kid activity, etc.
What if your best laid plans and goals were thrown off for some reason….there are terrible ways that can happen like losing your job or an accident, but there are also positive ways like job opportunities, unexpected callings or kids
The character of a person…and in this case a MAN… is how you react in those situations. I don’t want a show of hands, but if you cringed or had a negative reflection of how you would probably react…then you need to remember that gods in control. You should feel comfort in Him and fall back on your values and trusts that you are in good hands.
Sometimes He like to take us out of our comfort zones and frankly laughs at them. He’s laughed at mine twice over the past year…
Matthew chapter 4
Jesus, God’s son is the trustworthy one
On the heals of fathers day, this hits home to me because those unexpected calls have caused me to hesitate…which to me has seemed like a failure in grasping His plan for me and our family. However, he’s trusting in me to care for his children and I hope that I can be the father and the example that they need

MOLESKIN:
ANNOUNCEMENTS:
Continue to fill the calendar and don’t hesitate to switch it up if someone wants the Q (i.e., VQ).

Convergence on Jul 02 at JUCO