F3 Knoxville

Author: Toto

Heart of a Warrior

THE SCENE: 72 degrees, misty and humid.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hop X 50 (IC)
  • Imperial Walkers x 20 (IC)
  • Squats x 20 (IC)
  • Mountain Climbers x 20 (IC)
  • Supermans x 10 (IC)

THA-THANG:

Mosey to Courtyard

  • 11’s with Merkins and Jump-Squats

Mosey to the coupon pile and partner up.

  • Dora’s (partner runs the steps and back)
    • 200 curls
    • 200 overhead tricep
    • 200 overhead press
    • 200 rows

Mosey to the Courtyard Walls

  • Burpees x 5
  • Iron Mikes x 10
  • Decline Merkins x 15
  • Dips x 20

Mosey back to Start.

MARY:
No time for Mary today!
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

From the book, “Fight: Winning the Battles That Matter Most”, by Craig Groeschel, God has given us each a heart of a warrior. An inward, natural desire to stand up for what’s pure and true.  A warrior must have a cause to fight for or he will find the wrong thing to fight against.  You may not think of yourself as a warrior. You’re laid back. Everything is cool, no worries.  You may think you don’t even have a reason to fight.  Well, consider this.  “You’re already in a fight, whether you know it or not. Your spiritual enemy wants to take you out.  He’s a master at making strong men weak.  Sometimes he does that by making us comfortable, secure, and safe, resigned to a mediocre life because it’s familiar and doesn’t require much from us.  Is that really how you want to live?”  –Craig Groeschel

Remember this… God is in the business of making weak men strong.  He will equip his warriors with strength and purpose if we call on him.

MOLESKIN:

It was great to start the day with these HIM’s. Didn’t stop moving, burned some goo.  Encouraging.

 

Humming Birds & Vultures

THE SCENE: Beautiful clear morning, about 60 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Warm-up Lap
  • SSH x 25 (IC)
  • Merkins x 10 (IC)
  • Imperial Walkers x 15 (IC)
  • Tie-Fighters F&R x 10 (IC)
  • Double Burpees x 5 (OYO)

THA-THANG:

  • Mosey to the handrails & tables.
  • Step-Ups x 10, Dips x 10, Pull-ups on handrail x 10
  • Rinse and Repeat x 2
  • Mosey to The Sophomore for Out-N-Back’s
    • Center – Double Burpees x 5
    • Cone 1 – CDD’s x 20
    • Center – Diamond Merkins x 10
    • Cone 2 – Iron Mikes x 20 (total)
    • Center – SSH’s x 14 (4 count)
    • Cone 3 – BBS’s x 20
    • Center – Super Mans x 20
    • Cone 4 – Jump Squat’s
  • Mosey to the coupon pile
  • Curls, Tri-Ceps, Weighted Squats x 10 each
  • Curls, Overhead Press, Weighted Squats x 10 each
  • Rinse and Repeat.
  • Mosey the long way back to start stopping for bear crawls, sprints, mountain climbers, etc.

MARY:

  • Hello Dolly x 20 IC
  • Flutter Kicks x 20 IC
  • Lance Armstrong’s x 20 IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Are you a humming bird or a vulture? Either way, you will find what you are looking for.

Vultures fly over the landscape looking for the dead carcasses that they rely on for food. They have incredible eyesight and can spot a dead animal from miles away.  Hummingbirds fly over the landscape looking for the flowers that they feed on.  They are attracted by the bright colors and consume the sweet nectar inside the flower.  Vultures fly over flowers and hummingbirds fly over dead animals, but they only notice what they’re looking for.  We’re not that different ourselves.  If you are looking for negative, gloomy, depressing things to make you feel down about life, I can guarantee that you’ll find them. However, if you’re looking for exciting, positive, joyful things to help you maintain an optimistic attitude, you will find them.  It’s possible for two people to be in exactly the same circumstances and have one find the rotting meat and the other find the beautiful flowers.  The ugliness and beauty of life are both there, often side by side.  But what you are looking for is what you’re likely to see and consume, impacting your attitude, your relationships and your level of influence.  What are you going to be, a hummingbird or a vulture?  Remember, it’s your choice!

“You will seek Me and find Me when you search for Me with all your heart” (Jeremiah 29:13)

MOLESKIN:
The Force was strong in the Pax this morning.  Good work gentlemen.

Back From Spring Break

THE SCENE: 40 Degrees and Pure Awesome.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 25 (IC)
  • Merkins x 10 (IC)
  • Windmills x 10 (IC)
  • Cherry Pickers x 5 (IC)
  • BAC’s F&R x 10 (IC)
  • Double Burpees x 5 (OYO)

THA-THANG:

Mosey to the courtyard walls

  • Step-Ups x 10 then Dips x 10 (Rinse and Repeat)
  • Decline Merkins x 10 then Dips x 10 (Rinse and Repeat)

Mosey to the coupon pile

  • Curls, Tri-Ceps, Weighted Squats x 10 each
  • Curls, Overhead Press, Weighted Squats x 10 each
  • Run the steps with the coupon
  • Merkins x 10 (IC)
  • Rinse and Repeat.
  • Double Burpees x 5 (OYO)

Mosey to The Sophomore

  • Bobby Hurley’s x 10
  • Bernie Sanders up the hill
  • Sprint across the top
  • Bobby Hurley’s x 10
  • Mosey down and over.
  • Rinse and Repeat.
  • BBS x 10 and Plank to gather the PAX)

Mosey (with stops) back to the start

  • Stop 1, Bear Crawl 75 yards
  • Stop 2, Crunch Merkins x 10 (IC)

MARY:

  • Hello Dolly x 25 (IC)
  • Flutter Kicks x 25 (IC)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Mathew 18:21-35 – The Parable of the Unmerciful Servant (Forgiveness)

You gotta love Peter’s confidence here. How many times, Lord, should I forgive these people?   [Go ahead and open your bibles, read the passage.  Do it.]

The parable culminates with Jesus’ description of how our Father in Heaven will treat us if we continue the path of un-forgiveness. Did you catch it in verse 34?  Jesus equates un-forgiveness with jail.  That’s exactly what un-forgiveness will do to you.  You will be locked away behind anger, resentment, jealousy, pride, and selfishness.  Ironically, the offending party goes free.  The best part of this is…   You have the key to the prison.  It’s not easy, but it’s the only way out.  Start small, ask God for help.  As you kneel, ask God to forgive you for your offenses.   Lord, thank You that each day we have from You is a gift, another chance for a fresh start. Forgive us, Lord.  Help us to forgive, and to let go of the past.  Please help us to see Your strength through our weaknesses today, and then again tomorrow, and every day after.  I Jesus’ Name, amen.

Also, remember Jesus’ answer to Peter’s question.  “I tell you, not seven times, but seventy-seven times.”

MOLESKIN:
Arms, chest, legs, cardio. A little mumble chatter, no grumbling at all.   What a great group of HIM’s this morning!  The Brickyardigans showed up in force, thanks to Natty’s mad leadership skills. We got to name an FNG.  Welcome Cindy!!  It was good to be in the gloom this morning.
ANNOUNCEMENTS:
JUCO is working to round up a team for the upcoming OCR!  Interested parties contact Booster.  Keep your eyes and ears open for the next Q school happening soon at the JUCO, brought to you by the one-and-only Proton.  All are encouraged to attend the Q schools whether you’ve Q’d none or a 100 WO’s.  You will be better for it.  The PAX will be better for it.

Okay, What Now?

THE SCENE: 50 Degrees with a nice breeze
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Mosey a couple laps around the parking lot
  • SSH (IC x 43)
  • BAC (IC x 10 F&R)
  • Imperial Walkers (IC x 15)

THA-THANG:

  • Mosey to The Sophomore
  • 11’s: Plank-Tuck Merkins and Bobby Hurley’s
  • Mosey to the coupon pile
  • Curls x 10, Squats x 10, Overhead Presses x 10, Run the Steps.  Rinse and Repeat x 3
  • Mosey to the courtyard walls
  • Dips x 10, Declined Merkins x 10. Rinse and Repeat
  • Mosey back to the Flag

MARY:
BBS for the jack rabbits.

COUNT-OFF & NAME-O-RAMA
17 HIM’s this morning including 1 FNG.  Welcome Bologna!

CIRCLE OF TRUST/BOM:

We are going to have times in our lives when we feel like hitting the reset button.  Times when we need to stop, take stock of our current situation, and then find the direction and motivation to move forward.

Galatians 6:9-10  So lets’ not get tired of doing what is good.  At just the right time we will reap a harvest of blessing if we don’t give up.  Therefore, whenever we have the opportunity, we should do good to everyone – especially to those in the family of faith.

MOLESKIN:
What a great way to start my 44th year on the Big Ball.  The PAX showed up ready to burn some goo; mumble chatter was high and the effort was amazing.

Peace of Cake

THE SCENE: 50 degrees and clear sky.  Beautiful morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm-up mosey to McDonalds followed by some SSH, Cherry Pickers, Burpees, LBC’s, Some of this and that, and CDD’s.
THA-THANG:
Headed up Heart Attack Hill!  Stopped 2/3 the way up for a breather and some CDD’s. Finished out the ascent.  Took in the view and some much needed oxygen.  Headed back down.  Explored steps behind shops a few times, moseyed back to campus.  Hit the railing and tables for a few inverted rows and step-ups/dips.  Had time for more mosey; circled the physical plant building and headed back to Start.

COUNT-OFF & NAME-O-RAMA
Bartman and Toto
CIRCLE OF TRUST/BOM:
Peace is an inheritance from God.  It is not worldly.  It is not something we create or need to search for.  It has already been given to us; we just need to choose to accept it.  Philippians 4: 6-7  Don’t worry about anything; instead, pray about everything.  Tell God what you need, and thank him for all he has done.  Then you will experience God’s peace, which exceeds anything we can understand.  His peace will guard your hearts and minds as you live in Christ Jesus.
MOLESKIN:
Just the two of us this morning, but the F3 spirit was with us.  Racked up 2.6 miles and enjoyed the inaugural 300 FT ascent up Heart Attack Hill.  Great fellowship.