F3 Knoxville

Author: Snaggletooth

12s at The Project

THE SCENE: 49
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

 Lap around Parking Lot
 Projectivator x7

 Squat (tempo+4-ct) x6+6
 Tempo Merk x10
 Mtn Climber x10

 LBAC F/B X6+6
 Moroccan x6
 Grady Corns x6
 Chatt Cherry Pickers x6
 6 Burpees OYO
 Stretch OYO
 Mosey to Playground

THA-THANG:
12s@Playground+Amphitheater
1. Playground: 6 Burpees+6 Pull-ups+lap around playground
2. Amphitheater: Merkins – BBS (11+hill+1, 10+hill+2, etc)
3. Step-ups/box jumps – Squats (CUT FOR TIME)
4. LBC – Merkins
5. Lunges – Bonnie Blairs
6. 120 second Plank
7. Playground: 6 Burpees+6 Pull-ups

MARY:
PAX CHOICE: Freddie Mercury x10, Squeaky Dolly x10, X-Men Crunch x10

COUNT-OFF & NAME-O-RAMA

9STRONG

CIRCLE OF TRUST/BOM:
It has been 3 weeks since my last day at work. What has it been for? What is God saying to me? What is God doing in me? What am I learning about God, myself, marriage/family, work/responsibility/calling, others/service, etc?

What am I struggling with/working through this week?
 order/rhythm, productivity/sense of accomplishment,
 leading my family rhythms while I am failing to lead myself,
 serious time to be with and talk with God,
 understanding this season of in-between

I’m going to submit myself to a process called the Daily Office. It’s a rhythm of prayer throughout the day that gives space for quiet before God that allows the doubts, thoughts, and the movements of my heart and soul (that are most often ignored or overlooked) to rise to the surface. The practice of daily silence/prayer/journaling will help (force) me to articulate those thoughts and feelings.

Romans 12:1-2 (NIV)
Therefore, I urge you, brothers and sisters, in view of God’s mercy, to offer your bodies as a living sacrifice, holy and pleasing to God—this is your true and proper worship. 2 Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will.

Hebrews 12:1-3 (NIV)
Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us, 2 fixing our eyes on Jesus, the pioneer and perfecter of faith. For the joy set before him he endured the cross, scorning its shame, and sat down at the right hand of the throne of God. 3 Consider him who endured such opposition from sinners, so that you will not grow weary and lose heart.

MOLESKIN:
Good hustle today – We completed this Week 12’s challenge for today: 12 pull-ups, 120 push-ups, and 120 seconds of plank. Praying for Kick’s bro-in-law David with possible MS symptoms/work stress/effect on family; Bambi’s Baby Alina recovering from heart surgery at Vandy; Tuba and family’s custody of son and stepson

  1. ANNOUNCEMENTS:
    New AO Rampart (Kingston) Kickoff! Sat 3/26 7AM
  2. No Family Workout Sat Apr 2
  3. Check Slack channel @TheProject for details on Family Camping April 1-3 (1 more camp site available – BEST ONE!) OR hiking Devil’s Racetrack on Sat, Apr 2
  4. Planning for 1st Project CSAUP May 6 – see Slack channel for details on Google Doc

Honor in the Asking

THE SCENE: 28 and CLEAR
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Lap around Parking Lot (Senior Center and back to Flag), Tempo Squats, Imperial Walkers, Tempo Merkins, 5 Burpees, Cherry Pickers, Stretches OYO, Mosey to Parallel Bars

THA-THANG:

3 Stations/3 Rounds (Parallel Bars to Pool Wall to Playground, Rinse/Repeat)

Arms/Chest: 10 dips + 10 hand release merkins – bear crawl to halfway tree then mosey to Pool Wall – 10 wallups + 10 diamond merkins – mosey to Playground – 10 werkins + pullups + 50 sec plank

Legs: 10 squats + Monkey Humpers (2-ct) +– broadjump to halfway tree then mosey to Pool wall – 10 squats + lunges each leg – mosey to Playground –10 Bonnie Blairs + squats each leg

Abs: 20 LBC + Freddy Mercury (2-ct) – crabwalk to halfway tree then mosey to Pool wall – 20 LBC + Starfish each side – mosey to Playground – 20 LBC + Heals-to-Heaven

Ring of Fire (plank circle, merkins 1-5-1)

Senior Parking Lot: Sprint to end of parking lot, easy bernie back, rinse-repeat

MARY:
PAX Choice/PAX Lead

COUNT-OFF & NAME-O-RAMA
7STRONG: Kick, Mathlete, Rocket, Slappy, Bobbit, Guardrail, Snaggletooth

CIRCLE OF TRUST/BOM:

James 1:5

And if anyone longs to be wise, ask God for wisdom and he will give it! He won’t see your lack of wisdom as an opportunity to scold you over your failures but he will overwhelm your failures with his generous grace. (TPT)

If you don’t know what you’re doing, pray to the Father. He loves to help. You’ll get his help, and won’t be condescended to when you ask for it. Ask boldly, believingly, without a second thought. (MSG)

  1. Humble Admission/confession of our need: we don’t know everything/anything. Humility is good for all of us. We hate to admit when we don’t know something or need help. We hate to ask for help.
  2. Simple Belief in God’s goodness, wisdom, power. Isaiah 55: “As the heavens are higher than the earth, so are my way higher than your ways, and my thoughts higher than your thoughts.”
  3. Simple Transaction of Asking – There is honor in the asking. It establishes a relationship between God as our Father, and us as His sons. However, it is contingent upon faith/belief in Jesus as the Son of God who was sacrificed for our sins that separated us from intimacy with God. Jesus says, “No one comes to the Father except through me.” That’s how we become sons – through Jesus Christ.

MOLESKIN:
For familiar passages like this, I like to read it from a contemporary translation like the Passion Translation or The Message for a fresh hearing of the Scriptures. Prayed for Guardrail’s Aunt Marilyn in open-heart surgery for healing and salvation for his cousin. Also prayed for several guys and their families recovering from COVID: Borg, Three-peat, Tuba, Kick.

ANNOUNCEMENTS:
Family Q – Saturday, Feb 5, 10:00AM, Kickflip on Q! Weather-permitting – we’ll call it on Thursday.

CSAUP @ Asylum end of the month – see Slack for deets.

Epiphany

THE SCENE: Nutcracker COLD.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1. Lap around Parking Lot
2. Projectivator x12
3. Squat (4-ct/IC) x12
4. Tempo Merk x12
5. Mtn Climber x12
6. LBAC F/B X12
7. Moroccan x12
8. Grady Corns x12
9. Chattanooga Cherry Pickers x12
10. 12 Burpees OYO
11. Stretch OYO
12. Mosey to Recruiting Ctr

THA-THANG:

 FLORA 1-2-3 (partner up, 1CMU/PAX)
1. Upper: P1 – 100 Diamond Merk (switch every 10)
P2 – Plank on CMU
P1+P2 Lap Parking Lot with CMU
2. CORE: P1 – 200 LBC (switch every 20)
P2 – Hold legs 6” w/ CMU above head
P1+P2 Lap parking lot with CMU
3. LOWER: P1 – 300 Squats w/ CMU (switch every 25)
P2 – Al Gore with CMU
P1+P2 Lap parking lot with CMU

 ON THE MOVE – 1 CMU/PAX 
1. Lunges – 20 Squats
2. Rifle Carry – 20 Curls
3. Bear Crawl – 20 Thrusters
4. Mosey – 20 Tri Extensions

(didn’t have time for the rest of this)
5. Lunges – 10 Blockees
6. Rifle Carry – 20 Am Hammers (2-ct)
7. Bear Crawl – 20 Kettle Swings
8. Mosey – 20 Good Mornings

MARY:
NO TIME

COUNT-OFF & NAME-O-RAMA
7STRONG: Kickflip, Mathlete, Tuba, Rocket, Slappy, and “FNG Mailbox”

CIRCLE OF TRUST/BOM:
“Epiphany, also known as Theophany in the east, is a Christian feast day that celebrates the revelation of God incarnate as Jesus Christ.
In Western Christianity, the feast commemorates principally (but not solely) the visit of the Magi to the Christ Child, and thus Jesus Christ’s physical manifestation to the Gentiles.” (Wikipedia)

Epiphany – (1): a usually sudden manifestation or perception of the essential nature or meaning of something. (2): an intuitive grasp of reality through something (such as an event) usually simple and striking. (3): an illuminating discovery, realization, or disclosure.

Matt 2:1-12 (ESV)
2 Now after Jesus was born in Bethlehem of Judea in the days of Herod the king, behold, wise men from the east came to Jerusalem, 2 saying, “Where is he who has been born king of the Jews? For we saw his star when it rose and have come to worship him.” 3 When Herod the king heard this, he was troubled, and all Jerusalem with him; 4 and assembling all the chief priests and scribes of the people, he inquired of them where the Christ was to be born. 5 They told him, “In Bethlehem of Judea, for so it is written by the prophet:
6 “‘And you, O Bethlehem, in the land of Judah,
are by no means least among the rulers of Judah;
for from you shall come a ruler
who will shepherd my people Israel.’”
7 Then Herod summoned the wise men secretly and ascertained from them what time the star had appeared. 8 And he sent them to Bethlehem, saying, “Go and search diligently for the child, and when you have found him, bring me word, that I too may come and worship him.” 9 After listening to the king, they went on their way. And behold, the star that they had seen when it rose went before them until it came to rest over the place where the child was. 10 When they saw the star, they rejoiced exceedingly with great joy. 11 And going into the house, they saw the child with Mary his mother, and they fell down and worshiped him. Then, opening their treasures, they offered him gifts, gold and frankincense and myrrh. 12 And being warned in a dream not to return to Herod, they departed to their own country by another way.

1. God still manifests Himself to us.
2. Wise men still seek Him – from all traditions
3. Wise men meditate on the Word.
4. Wise men worship Him – and don’t come empty handed.
5. Wise men listen when God speaks.

MOLESKIN:
Prayed for Cecily giving birth today, Dave and family with covid and grandmother living with them, Chris travelling to visit Grandma Billie for safety and peace, Slappy’s family retreat

ANNOUNCEMENTS:
Family Q coming Feb 5 – deets in Slack

The 12 CMU Pains of Christmas

THE SCENE: 51 with a cool breeze
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: (Led by Snaggletooth)

  1. Lap around Parking Lot
  2. 7 Projectivator
  3. 5 Burpees
  4. 10 LBAC/Overhead Clap
  5. 10 Tempo Merks
  6. 10 Mountain Climbers
  7. 5 Cherry Pickers/Stretch OYO
  8. Mosey to Recruiting Center – grab 1 CMU/PAX

THA-THANG:
Led by Snaggletooth: The 12 CMU Pains of Christmas (STAIRS AFTER EACH EXERCISE, 1-6 WITH CMU, 7-12 WITHOUT CMU unless you want to, Mathlete & Borg)
1. Blo-o-o-o-o-ckee
2. CMU Imperial Squawkers
3. Thrusters w/jump!
4. CMU Merkins
5. CMU Big Boys
6. CMU Lunges
7. CMU Tricep Extensions
8. CMU Curls
9. CMU Calf Raises
10. Heavy Heels to heaven
11. CMU Good Mornings
12. Blockees

Led by Three-Peat: 5 More Pains (because you’re on the Naughty list)
1. 25 Single-arm rows (each arm)
2. 50 Curl and Press
3. 25 Thrusters
4. 50 Squats
5. 50 Heavy Freddy (no time)

MARY:
Pax Choice

COUNT-OFF & NAME-O-RAMA
8STRONG

CIRCLE OF TRUST/BOM:
Led by Three-Peat – He shared about peace during the holidays, especially with family gathered together. Sometimes family gatherings bring  out the worst in us: impatience, irritation, anger, rush, expectations, buy-ness. It’s important to remember what is truly important: peace, faith, family.

The scriptures are full of promises and  teachings about God’s peace. Notably Philippians 4:6-7 – “Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.” You want peace? Trust God by turning to Him, turning away from your sin and self-centered life, and asking Jesus to be your Lord and Savior. 

MOLESKIN: This was a successful co-Q with Three-Peat – the man is ready for his VQ! COMING SOON TO THE PROJECT!

ANNOUNCEMENTS:
Christmas Eve Family Q at The Project, 10AM on 12/24 – ALL 2.0s welcome!

And Cheatsheet is completing his 1 MILLION MERKINS on Wed Dec 29 at Shamrock! Some of us can carpool to that.

HEAVY PT @ The Project

THE SCENE: Beautiful – 46 and clear

F3 WELCOME & DISCLAIMER: Yes – all the things

WARM-O-RAMA:
SSH, Imperial Squawkers, LBAC, Grady Corns, Tempo Merkins, Mountain Climbers, Cherry Pickers, Mosey to Pool Wall

THA-THANG:
Pool Wall – 5 Wallpees, Playground – 7 pull-ups, Mosey to Recruiting Center

Heavy Stations: Pax rotate through every station with one pax as the timer until everyone makes it back to their original station. 2 Rounds.

Round 1

  1. CMU Thrusters
  2. CMU Lunges
  3. CMU Tricep Extensions
  4. Tire Flips
  5. Heavy Ball Slam
  6. Pull-ups
  7. TIMER – Bear Crawl to next Parking Lot island

Round 2:

  1. CMU Kettleswing
  2. CMU Squats
  3. CMU Curls
  4. Sledge Hammer on Tire
  5. Heavy Ball Toss Up
  6. Blockees
  7. TIMER – Bernie down to next Parking Lot island and Bernie back

Circle up for Merkin Pyramid – All pax hold plank while one pax does one merkin. Each pax in turn till all have done one merkin. Work up to 4 merkins, and then back down to one merkin.

MARY:
Pax Choice – American Hammers, LBC led by Bobbit, Prone Row led by Tuba, till time.

COUNT-OFF & NAME-O-RAMA
7STRONG in HEAVY PT, 1 Runner

CIRCLE OF TRUST/BOM:
Tuesday Kickflip shared from Philippians 4:8, “Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.” Today, I wanted to add to that filling our minds with the Word of God has great benefit to each person who endeavors to know Him, and has many more benefits to reap of temporal and eternal value. From Psalm 1:1-3,

Blessed is the man[a]
who walks not in the counsel of the wicked,
nor stands in the way of sinners,
nor sits in the seat of scoffers;
2 but his delight is in the law[b] of the Lord,
and on his law he meditates day and night.

3 He is like a tree
planted by streams of water
that yields its fruit in its season,
and its leaf does not wither.
In all that he does, he prospers.

MOLESKIN:
If the result of meditating on the Word of God reaps immeasurable personal benefits, imagine how much more in our marriages and families, and workplaces, and relationships.

ANNOUNCEMENTS:
Collecting coats for KARM, serving at the Oak Ridge Thanksgiving Meal contact Kickflip or see Project Slack Channel, Oak Ridge Christmas Parade Dec 11 – great opporunity for our kids and families to participate with the F3 float, some may want to attend the Nantan’s Xmas Party earlier that evening as well