F3 Knoxville

Author: Snaggletooth

Strength Made Perfect

THE SCENE: Nice and muggy
F3 WELCOME & DISCLAIMER

Regular Disclaimer + COVID Precautions + Phone for Emergencies

WARM-O-RAMA:

  • LBAC – FWD/BACKWARD
  • OVERHEAD CLAP
  • Tempo Merkin
  • Tempo Squat
  • Cherry Picker

THA-THANG:

  •  Mosey to Recruiting Center
  • 2 CMU/Pax

CMU ARMS/LEGS

  • 10 OHP (front/back) –> Farmer Carry both CMU –> 10 CMU Kettle swings
  • 10 Plyometric pushups on CMU –> Farmer Carry –> 10 CMU Squat Thruster
  • 10 Single-Arm Rows –> Farmer Carry –> 10 Lunges (each leg)
  • 2 ROUNDS

CMU Tabata Abs

  • Flutterkicks (holding CMU)
  • LBC (holding CMU)
  • BBS (with or without CMU)
  • Hello Dolly (holding CMU)
  • 2 ROUNDS

MARY:
NO TIME

COUNT-OFF & NAME-O-RAMA
5 STRONG: Kickflip, Slappy, Pi, Nuclear Ninja, Snaggletooth
CIRCLE OF TRUST/BOM:

Three times I pleaded with the Lord to take it away from me. 9 But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly about my weaknesses, so that Christ’s power may rest on me. 10 That is why, for Christ’s sake, I delight in weaknesses, in insults, in hardships, in persecutions, in difficulties. For when I am weak, then I am strong. (2 Corinthians 12:8-10, NIV)

We all have weaknesses. It is human nature to hide our weaknesses. It is especially true in men. How then was Paul able to “delight in weaknesses?” He heard a word from Jesus: “My grace is sufficient for you, for my power is made perfect in weakness.” Paul saw something, believed in something he could not see because He believed in the One who spoke. May we each find that Jesus is sufficient for us in our weaknesses. His power is made perfect in MY/OUR weaknesses.

MOLESKIN:
I love working out with and praying for these guys.

ANNOUNCEMENTS:
F3 Workday – Aug 8, details in Slack.

leadership – do it scared

THE SCENE: Perfect – 60s and clear
F3 WELCOME & DISCLAIMER: all the usual…
WARM-O-RAMA:
Quick and easy.

THA-THANG:
1. Kinda like the Cooper from last week:

@K-2(5) – 10 Burpees at bottom – sprint to top – back down

Work your way down: 9 burpees/sprint – 8 burpees/sprint – etc

(We cut it short in the interest of time. We called it at 5 rounds.)

2. Mosey to the Lake for Lazy Dora (courtesy of Rocket)

Partner up: P1 does active exercise, P2 holds static position

100 Merkins (switching every 10)/plank – then lap around the lake

200 squats (switching every 20)/Al Gore – lap around lake

300 flutterkicks (2-ct)(switching every 25)/6″ leg lift – lap around lake

3. Mosey to Amphitheater for 11s

10 boxjumps – Bernie up hill – 1 BBS – bear crawl down

9 boxjumps – bernie up – 2 BBS – bear crawl down

(We ran out of time so we did 4’s.)

MARY:
No Time for Mary.

COUNT-OFF & NAME-O-RAMA
6STRONG: Chaco – Slappy – Pool Boy – Nuclear Ninja – Pi – Snaggletooth

CIRCLE OF TRUST/BOM:
I shared about my experience with leadership. For 20 years, I have been trying to dodge leadership of any kind. I have never thought of myself as having natural leadership abilities or aspirations. Rather, I see myself as a servant, a helper, a worker, even as a follower. I stayed away from leadership because I feared making mistakes, looking incompetent in front of others, and being responsible for the results and for others. These fears have influenced me to stay below the radar of leadership, while always trying to gain the acceptance and approval of leaders. It’s quite a head trip.

Being aware of these tendencies, l still find value to stepping up and leading – scared and all. Imperfect but still showing up. I wanted the guys to know that I view leadership as an act of service and love for them. Because I have since come to accept the conviction that every man is a leader. Every Christian is a servant-leader. Every husband, every father. Each of us is a servant-leader.

“For you have been called to live in freedom, my brothers and sisters. But don’t use your freedom to satisfy your sinful nature. Instead, use your freedom to serve one another in love.” (Galatians 5:13, NLT)

MOLESKIN:

ANNOUNCEMENTS:
CSAUP SATURDAY

Sign up to Q!

The Project: HEAVY 7s

THE SCENE: cool and gloomy
F3 WELCOME & DISCLAIMER: Regular + COVID
WARM-O-RAMA:
A little bit of this and a little bit of that
THA-THANG:

  • Mosey to Parallel Bars/Pool Wall for 7s: Dips + Muscle Ups
  • Mosey to Recruiting Center
  • Heavy 7s:
    • BIG TIRE: Derkins + Box Jumps
    • BIG TIRE: Tire Flips + Tire BBS
    • Cut Telephone Poles: Squats + Overhead Press
    • Cut Telephone Poles: Curls + BBS
    • CMU: Blockees + Kettle Swing
    • CMU: Thrusters + Squats
    • Double Stack CMU: Incline Merkins + Jump Over
    • Double Stack CMU: Side Step + Derkins
    • Dumbbells (35s): Curls + Tri Ext
    • Dumbbells: (40s): Rows + Overhead Press

MARY: NO TIME

COUNT-OFF & NAME-O-RAMA
5STRONG: Erector – Chaco – Pi – Nuclear Ninja – Snaggletooth

CIRCLE OF TRUST/BOM: (In light of Father’s Day, I wanted to share a devotional about the kind of Dad our God is to us.)

How Much God Wants to Bless You (from Solid Joys by John Piper)
“The Lord will again take delight in prospering you.” (Deuteronomy 30:9)

God does not bless us begrudgingly. There is a kind of eagerness about the beneficence of God. He does not wait for us to come to him. He seeks us out, because it is his pleasure to do us good. God is not waiting for us; he is pursuing us. That, in fact, is the literal translation of Psalm 23:6, “Surely goodness and mercy shall pursue me all the days of my life.”

God loves to show mercy. Let me say it again. God loves to show mercy. He is not hesitant or indecisive or tentative in his desires to do good to his people. His anger must be released by a stiff safety lock, but his mercy has a hair trigger. That’s what he meant when he came down on Mount Sinai and said to Moses, “The Lord, the Lord, a God merciful and gracious, slow to anger, and abounding in steadfast love” (Exodus 34:6). It’s what he meant when he said in Jeremiah 9:24, “I am the Lord who practices steadfast love, justice, and righteousness in the earth. For in these things I delight, declares the Lord.”

God is never irritable or edgy. His anger never has a short fuse. Instead he is infinitely energetic with absolutely unbounded and unending enthusiasm for the fulfillment of his delights.

This is hard for us to comprehend, because we have to sleep every day just to cope, not to mention thrive. Our emotions go up and down. We get bored and discouraged one day and feel hopeful and excited another.

We are like little geysers that gurgle and sputter and pop erratically. But God is like a great Niagara Falls — you look at 186,000 tons of water crashing over the precipice every minute, and think: Surely this can’t keep going at this force year after year after year. Yet it does.

That’s the way God is about doing us good. He never grows weary of it. It never gets boring to him. The Niagara of his grace has no end.

MOLESKIN:
HEAVY THURSDAYS are a great workout at The Project but because of COVID precautions we wanted to create enough stations with multiple movements at each station so PAX can get a diverse workout without sharing equipment. Also challenged PAX to try something new (BIG TIRE, Telephone pole, etc) in addition to CMUs. 

ANNOUNCEMENTS:
Encouraged new guys to Q or Co-Q with any of us.

The Strength of Patience

THE SCENE: 65 and partly cloudy – good gloom for perfect sunrise

F3 WELCOME & DISCLAIMER

  • NOT A PROFESSIONAL
  • FREE WORKOUT – Own volition – take care/modify as needed
  • CELL PHONE for emergencies
  • CORONA – maintain distance, wear gloves, don’t share equipment, spit/blow nose away from others!

WARM-O-RAMA

  1. Projectivator x8 (good for the brain too)
  2. Tempo Squat x10
  3. Cherry PIcker x8
  4. Mtn Climber x10
  5. Tempo Merk x10
  6. LBAC – F/B X10/each way
  7. Alternating Overhead/Seal Clap x10
  8. Mosey to Toy Box (Recruiting Ctr)

THA-THANG:

FLORA 1-2-3 (partner up, 1CMU/PAX)
1. Upper Body: P1 – 100 Diamond Merk (switch every 10)
P2 – Plank on CMU
Lap Parking Lot with CMU

2. CORE: P1 – 200 LBC (switch every 20)
P2 – 6” Leg Lift while holding CMU above head
Lap parking lot with CMU

3. LOWER/LEGS: P1 – 300 Squats w/ CMU (switch every 25)
P2 – Al Gore with CMU
Lap parking lot with CMU

DEJA-VU (from last HEAVY PT – single rounds)
o Curls x20 – FARMER CARRY (FC) TO NEXT PARKING ISLAND – Overhead Press x20 – FARMER CARRY BACK
o Lateral Step-up x20 – FC – Single-arm Row x10 each arm – FC
o Thrusters x20 – FC – Tri Ext x20 – FC
o Kettle Swings x20 – FC – Am Hammer 20x (2-ct) – FC
o Blockees x10 – FC – Curls x20 – FC

MARY: Heels to Heaven x10, Starfish x10

COUNT-OFF & NAME-O-RAMA
6 STRONG: ERECTOR, KICKFLIP, ROCKET, CHACO, SLAPPY, SNAGGLETOOTH

CIRCLE OF TRUST/BOM: Strength to Wait with Patience

May you be strengthened with all power, according to his glorious might, for all endurance and patience with joy. (Colossians 1:11)

“Strengthened” is the right word. The apostle Paul prayed for the church at Colossae, that they would be “strengthened with all power, according to his glorious might, for all endurance and patience” (Colossians 1:11). Patience is the evidence of an inner strength.

Impatient people are weak, and therefore dependent on external supports — like schedules that go just right and circumstances that support their fragile hearts. Their outbursts of oaths and threats and harsh criticisms of the culprits who crossed their plans do not sound weak. But that noise is all a camouflage of weakness. Patience demands tremendous inner strength.

For the Christian, this strength comes from God. That is why Paul is praying for the Colossians. He is asking God to empower them for the patient endurance that the Christian life requires. But when he says that the strength of patience is “according to [God’s] glorious might” he doesn’t just mean that it takes divine power to make a person patient. He means that faith in this “glorious might” is the channel through which the power for patience comes.

Patience is indeed a fruit of the Holy Spirit (Galatians 5:22), but the Holy Spirit empowers (with all his fruit) through “hearing with faith” (Galatians 3:5). Therefore Paul is praying that God would connect us with the “glorious might” that empowers patience. And that connection is faith.

 Devotional excerpted from Future Grace, page 169

MOLESKIN:
That Flora 1-2-3 was murder! Lots of good moaning and mumblechatter…

ANNOUNCEMENTS:
ROCKET ON Q NEXT TUESDAY, SLAPPY ON THURSDAY FOR HEAVY PT

Homeschool (6th Grade Math) – Heavy PT @ The Project

THE SCENE: Perfect gloom – 50 and foggy in the ‘Kridge.
F3 WELCOME & DISCLAIMER: Regular stuff + New stuff for Corona
WARM-O-RAMA:

  1. 15 SSH – 4ct, IC
  2. 10 Tempo Squats – 4ct, IC
  3. 10 Tempo Merkins – 4ct, IC
  4. 10 Plank Jacks – 4ct, IC
  5. 10 Seal Clap – 4ct, IC
  6. 10 Moroccan Nightclub – 4ct, IC
  7. 10 “Projectivator” (The Project Motivator – much better than the regular Motivator in the Exicon. Just sayin’…)
  8. Mosey to RC (Recruiting Center Parking Lot)

THA-THANG:

2 CMUs per PAX. Begin Exercise 1 at STARTEX (Parking Lot Island), when complete Farmer Carry (pinch grip) (FC) to other Parking Lot Island and execute Exercise 2. Farmer Carry (FC) back to STARTEX. 2 Rounds each pair of exercises. Rinse/Repeat for each pair of exercises. (We made a few modifications along the way…)

  1. Blockees x10/FC/Pliometric Push-ups x20 (REPEAT)
  2. Kettle Swing x20/FC/American Hammer x20 (2ct) (REPEAT)
  3. Thrusters x20/FC/Tricep Extension x20 (REPEAT)
  4. Lateral Step Up x20 (10/leg)/FC/Single-Arm Row x10/each arm (REPEAT)
  5. Overhead (Military Press) x20/FC/Curls x20 (REPEAT)

MARY:
No time for Mary – too busy bustin’ CMUs…

COUNT-OFF & NAME-O-RAMA
Kickflip, Rocket, Slappy, and Snaggletooth!

CIRCLE OF TRUST/BOM:

This season of expected homeschooling and online learning has taught me several things: 6th Math happened for me a very long time ago. I didn’t do so hot the first time around, lo, these never-you-mind-how-many-years-ago. My daughter and I have spent 20 hours in the last 3 days working on her math assignments (with a few back assignments to catch up on). After several hours of her old man showing her how it’s done, we took the test and we scored a whopping 50%! Major hit to my self-esteem – my anger and irritation demonstrated that I did not appreciate the humor in it all. Looking back, I owe her an apology for being so cranky. But I am learning her strengths and weaknesses, and I’m gaining a compassion that motivates me to help her in a way that helps her, and not just cater to my ego. I am learning to love her by seeing her, what she needs, how she learns, what she avoids and what motivates her, and I know better how to love her and pray for her. But there’s something else going on that’s pretty important: I am learning that God is at work in me, shaping, teaching me. I am hearing Him. He has been teaching ME during this homeschool season.

What’s He teaching you in homeschool?

MOLESKIN:

We shared and prayed – and we’re believing God for a miracle and for the grace, peace, and strength to keep believing that He is good and faithful in all things. That’s better than the workout!

ANNOUNCEMENTS:
GroupMe is a sinking ship – all rats abandon ship! SLACK is the new GroupMe. Get on board.