F3 Knoxville

Author: Judge Judy

Motor City Shuffle Away From Pride

THE SCENE: Humid but Beautiful Day

F3 WELCOME & DISCLAIMER ✔

WARM-O-RAMA:
Inchworm, Tennessee Rock’n Chair, LBACF, LBACB, Rocky Balboa

THA-THANG:
Line up along the southside curb of the AO Flag parking lot. Time to introduce the Motor City Shuffle!

Make your way across the lot utilizing the following sequence of exercises: Lunges x2, Burpee Broad Jump x1, Merkins x 5, Plank Jacks x 5, Frog Jump x1.  Fun!

Mosey to Larger Student Parking lot.  Six stations spread out across the lot and marked by cones with an exercise at each.  Battle Buddies pick a cone to start at.  PAX perform the exercise at the cone for 45 seconds.  When the Q calls it, switch to the next station, rotating in a counter-clockwise fashion. AMRAP. Exercises:

Cone 1 : Hand Release Merkins

Cone 2: Jump Squats

Cone 3: Flutters

Cone 4:  Round the Clock Merkins

Cone 5: Iron Mikes

Cone 6: Australian Snow Angels

Mosey back to AO Flag parking lot.  Complete one more round of the Motor City Shuffle, traveling back across the lot.  Woof!

MARY:
Nolan Ryans in cadence x10 each side

COUNT-OFF & NAME-O-RAMA
7 strong

CIRCLE OF TRUST/BOM:
This month most of the world celebrates “Pride Month.”  The truth is, there is not one verse in God’s word that celebrates or exalts pride in ourselves for anything.  This is especially true for celebrating pride in any sin that He considers an abomination, evil, not worthy of His kingdom, against His created order, and disastrous for not only the people engaged in it but those around them impacted by that sin. In fact, the Bible continually states that God despises pride and exalts humility. I came across a recent post by a brother in F3 Nation that I read to the PAX concerning a heart that desires humility. This is a tough attribute to cultivate and one I believe can only truly (in a way that glorifies God) be done with the help of the Holy Spirit.  My aim is to be more like the below, with His help.  I need all of you to hold me accountable.  Let’s celebrate humility and not depravity.  Imagine how different out world would be if every man across the planet sought to cultivate the kind of heart expressed here:

MOLESKIN:
Kudos to Vonnegut for making it back out after his first beatdown on Monday.

ANNOUNCEMENTS:
Convergence July 2

RAMPART AO LAUNCH AND NANT’AN MEMORIAL DAY MESSAGE

THE SCENE: High 60s and beautiful
F3 WELCOME & DISCLAIMER ✅
WARM-O-RAMA:
Cherry Pickers, Windmills, Tempo Merkins, Mountain Climbers, Tempo Squats, Calve Raises, SSH (ALL IC)
THA-THANG:
Short Mosey to Base of Fort Hill: Run to top of the hill, touch the Fort, come back and perform 50 Jump Squats and 50 SSH. (2 Rounds)

Mosey to Amphitheatre Stadium:  EMOM – 5 Box Jumps, 10 Merkins, 15 Squats. (6 Rounds)

Slowsy up the Hill to the Fort:  4 cones around the interior of the Fort.  Bear Crawl to Cone 1: 100 OHCs, Bear Crawl to Cone 2: 75 OHCs, Bear Crawl to Cone 3: 50 OHCs, Bear Crawl to Cone 4: 25 OHCs

Mosey down the Hill to open flat field adjacent to Shovel Flag location:  5 Cones equally distanced across the filed.  Lunge to Cone 1: 10 Squats, Lunge to Cone 2: 15 Squats, Lunge to Cone 3: 20 Squats, Lunge to Cone 4: 25 Squats, Lunge to Cone 5: 30 Squats.

Mosey to Track: Run 400m, Bernie 400m

Slowsy to Track concrete stadium: Calveway to Heaven.  Box Jump each step and perform 40 calve raises before launching to the next.  Repeat all the way to the top.

Mosey to Baseball Field:  Burpee Baseball.  PAX line up along third base line.  One at a time, PAX run the bases and perform exercises (1st base – 10 Merkins, 2nd base – 20 Squats, 3rd base – 30 High Knees).  PAX waiting their turn do Burpees continuously.  PAX returning in line do Burpees continuously.  All exercises end when everyone has gone.

Mosey back to Shovel Flag.

MARY:
Mountain Climbers, Plank for 1 minute

COUNT-OFF & NAME-O-RAMA

28 Strong.

CIRCLE OF TRUST/BOM:
Moment of silence was taken for those we honor on this Memorial Day Holiday.

I don’t mean to dishonor those we celebrate today, but what I am about to say I believe would honor their memory and sacrifice.  I know this is not a typical Memorial Day Word but what has been on my mind and heart lately is the shooting in Uvalde, TX that took place last week.  I was watching the news right after it happened and Ari Fleischer was discussing his thoughts.  Right before they cut away from him, he made one last point in that what most people won’t be talking as a result of this incident is the epidemic of fatherlessness in this Country. Details followed in the days after about the shooter.  He came from a fatherless home, was bullied, shuffled from house to house, molested at the age of 8 by a boyfriend of his mother, and on and on. It’s a horrific situation.

So I took a few days and did some research on this topic and I’m convinced the only thing that’s going to break the awful cycle we are in in this country is Godly Fathers.  Here is the current reality: 25 million children in our country live without a biological father. That’s 1 out of 3.  Grades 1-12? 40% of kids live without a biological father in the home. Over 50% of children are born outside of marriage.  85% of prisoners grew up in a fatherless home. 85% of children with a behavioral disorder come from fatherless homes. 90% of youth who run away and become homeless come from fatherless homes. Children from fatherless homes are 300% more likely to deal drugs and carry weapons.  This is a holocaust.  This is a national holocaust and it’s not limited to any group of ethnic people.

Children get their view of what a man is from their father.  Sexual immorality, relentless assault of feminism, over exposure to perversion, complete collapse of homes, has all produced generations of bad fathers. And the reality is, NOTHING is more devastating to a society that that. NOTHING. Our only hope for stability, for sanity, for peace in our society is masculine, virtuous men.

Evil abounds absolutely everywhere.  How we as men respond to that evil determines the survival and well being of a society. Men, we are at war.  We have a responsibility to reduce evil and produce good.  No culture will ever rise above the character of its men. The feminist lie is that masculinity is archaic, toxic, and needs to be destroyed.  To destroy strong, male leadership leads to the current disaster.

Irresponsible, weak men are running loose in our streets, terrorizing society.  Weak men produce the death of society.  Constantly told we need to get in touch with our “feminine side,” we have become defensive of our masculinity. So where do we begin? We start by breaking the cycle.

What you see going on today, the absolute foolishness in our streets, is a direct result of the havoc that corrupt fathers have had on our society. The core virtue that we must cultivate at this AO and throughout F3 is fortitude.  What is it?  Fortitude means strength of soul that faces danger with courage and bears loss and pain without complaint.  Men with fortitude don’t compromise.  They are steadfast in the face of danger and pain. They have conviction, strength and endurance.

As men, we are protectors.  Protectors of our wives.  Protectors of our children.  Protectors of our homes.  We accomplish all that needs to be done to reduce evil and produce good.  That’s the goal.  Men, are you with me?

Truth, conviction and courage should mark all of your lives.  If it doesn’t, let today be the day that changes.  I will leave you with what the Apostle Paul has to say on this topic:

1 Cor 16: 13-14 “Be on the alert, stand firm in the faith, act like men, be strong, let all that you do be done in love.”

Let this be the motto at this new AO.  Amen?

MOLESKIN:
N/A

ANNOUNCEMENTS:
Coffeeteria and Donuts on site after the workout.

RESOLUTIONS

THE SCENE: 40s – but not too bad.
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
Cherry Pickers, Windmills, LBACF, LBACB, OHC, Tempo Squats, Tempo Merkins, Animal Crawls
THA-THANG:
Mosey to Playground and Battle Budd up….

  • As a team, 200 Squats (Rotate every 10 reps)
  • Run 400m
  • 5 Pull-Ups
  • As a team, 150 Squats (Rotate every 10 reps)
  • Run 400m
  • 10 Pull-Ups
  • As a team, 100 Squats (Rotate every 10 reps)
  • Run 400m
  • 15 Pull-Ups
  • As a team, 50 Squats (Rotate very 10 reps)
  • Run 400m
  • 20 Pull-Ups

Mosey to Soccer Field

  • Run 800m Forwards
  • Run 400m Backwards
  • Line up on Goal Line….30 Burpees-No Merkin, Run to other side and do 30 Merkins before running back.  Repeat decreasing reps by 5 each round.

Mosey back to Flag

MARY:
4ct Flutters (x25), 4ct Box-Cutters (x15) – All IC
COUNT-OFF & NAME-O-RAMA
7 Strong
CIRCLE OF TRUST/BOM:
You should take some time and study Jonathan Edward’s Resolutions.  There are some 75 of them and he wrote them over the span of his life.  You can actually google it and find them.  Consider them and then come up with your own.  Resolutions are “resolved” meaning the matter is settled – not “I hope to achieve this.”  It’s done.  I wrote down one this week: “RESOLVED.  I will no longer speak loudly or harshly with my children.” What would you write?  Write it down and look them over each day as a reminder.
MOLESKIN:
N/A
ANNOUNCEMENTS:
Escape from Haw Ridge CSAUP 5-6, Convergence 7-2

CORAM DEO

THE SCENE: Mid 30s and dry
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
(All IC): LBACF, LBACB, OHC, Tempo Squats, Tempo Merkins, Mountain Climbers, Cherry Pickers, Windmills
THA-THANG:

  • Mosey to Large Parking Lot and line up on the West side curb.  Perform 10 Merkins, Run to other side.  15 Merkins, Run to other side.  20 Merkins, Run to other side.  25 Merkins, Run to other side.  Same sequence and reps with Squats and then Heals to Heaven.
  • Mosey to Triangle-ish shaped Median for the Bearmuda Triangle: Bear Crawl to one corner, Perform 3 Burpees. Bear Crawl to next corner, perform 6 Burpees.  Bear Crawl to last corner, Perform 9 Burpees.
  • Mosey to base of Sophomore Hill for a quick DORA:  One Partner Bernies to top of hill and performs 3 Burpees while other Partner does Squats. Once Partners reach 100 reps, mission complete.
  • Mosey to Coupon Pile and grab a coupon.  25 Curls, 25 Tricep Press.  20 Curls, 20 Tricep Press, 15 Curls, 15 Tricep Press, 10 Curls, 10 Tricep Press (all without rest).
  • Mosey back toward the Shovel Flag with a quick stop at the short brick wall for an EMOM: Every Minute on the Minute Perform 10 Wall Jumps and 10 Derkins.  Repeat for 4 Rounds.

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
11 Strong

CIRCLE OF TRUST/BOM:
There was a time last year when I was struggling with the sin of self-pity.  I felt as if I was doing all this serving for others and my family and no one was seeing any of it, evidenced by the lack of acknowledgment or thanks.  My heart began to harden and I became bitter, wondering if anyone really cared.  Make no mistake men, this is sin – plain and simple.  Don’t be like that.  Lead and serve without expectation of thanks or anything in return.  To act otherwise is not leadership at all.  It’s evil.  So….

As I was sitting in the drive-thru at Culvers with my 7 year old daughter I began to wallow in this sin with melancholy thoughts.  My seven year old kept asking me, “Daddy, look.”  I kept ignoring her, thinking it was just another attempt to gain attention and I wasn’t in the mood.  After numerous pleas, to my annoyance, I finally turned to look and tell her to keep quiet.  She had one of those kid-writing tablets with the crossbar eraser.  On the board was written “El Roi.”  I then remembered she had been learning the names of God in Church.  I asked her what that meant.  Her response: “Daddy, it means ‘God sees’.” My heart melted and an overwhelming call to repent rang in my ears.

God works in mysterious ways, sometimes thru a seven year old. We are to work not for others or their recognition, but for Him.  Even when no one else seems to notice, God sees.  He is there during the workouts.  He is there when you are on the computer and tempted to look at something you shouldn’t.  He is there during times of depression.  He is there and he sees you.  To live in this reality is to live Coram Deo – a Latin phrase that means to walk in the face of God, as if He is right there………..because He is. To live and walk this way will help you battle sin.

MOLESKIN:
Good to be back out at JUCO and I enjoyed the fellowship after at Coffeeteria!
ANNOUNCEMENTS:
CSAUP, Wesley House Donations, Please sign up to Q workouts

THE TRUCK STOP FUNERAL

THE SCENE: Cool but Nice!
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
LBACF, LBACB, Tempo Squats, Tempo Merkins, Mountain Climbers, Cherry Pickers
THA-THANG:
Divide up into 4 teams, one team at each corner of the main parking lot.  At each corner is a cone with 5 exercises and reps written in chalk.  Round 1: Perform all exercises and reps at each corner of the parking lot, recovery mosey in between each corner.  Round 2: Perform just the bottom 4 exercises and reps at each corner, recovery mosey in between each corner. Round 3: the bottom 3.  Round 4: the bottom 2. Round 5: just the last exercise and reps.  Exercises were as follows:

Corner 1: 10 Merkins, 9 Jump Squats, 8 Burpees, 7 Mountain Climbers, 6 Monkey Humpers

Corner 2: 10 SSH (4ct), 9 Windmills (4ct), 8 Body Builders (8ct), 7 Seal Claps, 6 Plank Jacks

Corner 3: 10 Squats, 9 BBS, 8 Diamond Merkins, 7 Werkins, 6 Calve Raises

Corner 4: 10 Flutters (4ct), 9 Hello Dolly (4ct), 8 Box Cutters, 7 Heals to Heaven, 6 4x4s

Mosey to Concrete Stadium Bleachers for EMOM.  We did about 10 rounds of x10 Box Jumps/ x10 Squats and another 5 rounds of x15 Dips/ x15 Calve Raises.

Long Recovery Mosey back to Flag

MARY:
No time but had planned something with a frozen ham that Tail Pipe had brought for Cosmo.  Too bad, so sad.
COUNT-OFF & NAME-O-RAMA
11 Strong
CIRCLE OF TRUST/BOM:

Luke 12:16-20

16 And he told them this parable: “The ground of a certain rich man yielded an abundant harvest. 17 He thought to himself, ‘What shall I do? I have no place to store my crops.’

18 “Then he said, ‘This is what I’ll do. I will tear down my barns and build bigger ones, and there I will store my surplus grain. 19 And I’ll say to myself, “You have plenty of grain laid up for many years. Take life easy; eat, drink and be merry.”’

20 “But God said to him, ‘You fool! This very night your life will be demanded from you. Then who will get what you have prepared for yourself?’

I had the honor of attending Sgt. Chris Jenkins’ funeral this week.  He was tragically killed on the highway while trying to remove a ladder from the roadway.  The funeral was extremely sad and unfortunately I’ve been to one too many law enforcement funerals.  Not only was his life taken too soon but his son (also an officer), gave a heart-felt eulogy that I will never forget.

Funerals can give one alot of wisdom.  They make you contemplate your own funeral.  I wanted the men at truck stop to pause today and think about their own funeral – who would be there? what would be said about them? would they have any regrets?

After thinking that through, I encouraged them to contemplate their own funeral today and whatever you would regret – whether that’s where your treasure is (like the rich fool in Jesus’ parable), or someone you need to forgive, or telling your children you love them more often, or telling your wife how appreciative you are of her friendship and love – DO IT TODAY.  Life can be taken from us at any moment.

MOLESKIN:
Mayberry was a few minutes late rescuing and cuddling with his new cat.
ANNOUNCEMENTS:
CSAUP – February 26. REGISTER NOW.