F3 Knoxville

What is a HIM?

The Scene: 61 degrees, perfect conditions

F3 Intro and Disclaimer

Warm-O-Rama

2 laps

10 Merkins in cadence

The Thang:

4 Stations (2 minutes per station, move on the whistle)

Station #1- Lunges w/ CMU

Station #2- Jump Rope

Station #3- Squats

Station #4- Defensive slides

DORAS (while dribbling a tennis ball)

100 Merkins

100 BBSU

100 Jump Squats

11’s

Burpees/Star Jack’s

Suicide run to Finish

The Share (BOM):

What is HIM? We know it stands for a high-impact man but what does that look like day to day? A HIM is Humble- puts others before himself, life is not about him but others, servant heart that finds joy in seeing others prosper. A HIM Invests in others- this takes time and attention to detail, put something into the cup of others don’t just take. A HIM is Mentally tough- overcomes life’s obstacles with grit and grace.

The PAX flat got after it this morning. Proud to coach this fine group of young and old men.

Chutes & Ladders (and Audibles)

The scene: 61 degrees and perfect

F3 Welcome & Disclaimer

Warm-O-Rama:
Mosey around outhouse
Baby Arm Circles
10 merkins
This and that
SSH x20

Tha-Thang:
Consult the Chutes and Ladders “board” and roll the dice.

Big number is number of reps. Exercise is on the side.

AUDIBLE: Changed exercises since we had one KB.

(Burpees, get ups, merkins, jump ropes, dry docks)
Go until you win or Time…..called audible after a couple rounds.

Audible:
Line sprint suicides on tennis courts
After touching each line do 5 burpees (total of 15)
20 merkins (60)
30 BBS (90)
Bernie sanders sprints down and back w/20 dry docks, 30 LBCs, 40 SSH*
*may not be 100% accurate.

Mary:
Ring of Fire leg lifts
Peter Parkers

Word:

I found myself speaking negatively of someone I haven’t seen or talked to in several years and afterwards I felt like a jerk. Here I am talking about someone who did something years ago and I am judging them for it still today.
What if God felt that way of us? Life would be pretty bleak.
My mother said to me when I was young, if you can’t say anything nice about someone, don’t say anything at all. We need to remind ourselves that our talk can be hurtful to others and can cause serious damage.
So Eph 4:29 needs to be a scripture to pull out for a reminder to speak positively of others.
“Do not let any unwholesome talk come out of your mouths, but only what is helpful for building others up according to their needs, that it may benefit those who listen.”
‭‭Ephesians‬ ‭4:29‬ ‭NIV‬‬

Moleskin: The best laid plans and even tested plans don’t always work out like you intend. But the PAX adapted well and we got busy by adding some running in the mix and ended up with a decent workout…..I think…

Sorry I #fartsacked today @Tank and was unable to bring the Kettlebells…this looks like it was an awesome workout.  Bring it back for your next Q and we’ll make it worth your while!  -Ratchet

First Base

The Scene: 69 and perfect

F3 Welcome and Disclaimer

Warm-O-Rama:

SSH x20

Burpees x10

Merkins x20

Some more stuff…

Tha-Thang:

Dora Baseball,

  • Easy Chair- While partner BC to 1st base does 10 burpees- BC back
    • -Switch
    • BC to 2nd Base 20 Big Boy Sit ups- BC back
    • Switch
    • BC to 3rd Base 30 Squats BC back
    • -Switch

Plank until ‘six is up

  • BC to 1st base 30 Merkins BC back- Switch
  • BC to 2nd Base 30 Lunges BC back- Switch
  • BC to 3rd Base 20 Carolina Dry Docks BC back- Switch

Plank until ‘six is up

Mosey to Pee Rocks

  • While curling, partner sprints back to fence for 5 burpees
  • Switch
  • Tricep overhead- spring back to fence for 20 merkins
  • Switch
  • Shoulder press- sprint back to fence for 20 Big boy sit ups
  • Switch
  • Rock Pec Press- spring back to fence for 20 Carolina Dry Docks
  • Switch
  • Skull Crushers- Sprint back to fence for 20 Squats
  • Switch

Mosey to AO

MARY:

Bring Sally up push-ups,

Every time song says bring sally up, push up- bring sally down, lower yourself to down position keeping body of the ground.

WORD:

I’ve failed, over and over again in my life, and that’s why I succeed- Michael Jordan (G.O.A.T)

For the Gate is Narrow and the way is hard that leads to life, and those who find it are few- Matthew 7:14

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- Hebrews 12:1

Ambition and Contentment

The Scene: 65°F and Foggy

F3 Welcome & Disclaimer

Warm-O-Rama:

  • Imperial Walkers x20 (IC)
  • Burpees x10 (OYO)
  • Baby Arm Circles x10 each (IC)
    • forward
    • backward
  • Squats x10 (IC)

The Thang:

  • Mosey to between the baseball fields
    • Pullups x10 (OYO)
    • Squats x20 (OYO)
    • Burpees x 15 (OYO)
    • LBC x30 (OYO)
    • Merkins x20 (OYO)
    • When everyone is done, Run the Loop (out to the greenway, up heartattack hill, and back to the fields)
    • Repeat (4 times)

MARY:

  • Plank
    • Hand and leg up
    • Switch to other side
  • American Hammers x30
  • Hello Dolly x20

Count-O-Rama

Circle of Trust/ Ball of Man

Ambition and Contentment:

We all long for contentment—and people with the right view of God’s ownership want to make sure they don’t fall into discontentment.

But you might wonder: Does being content mean you’re not charging forward toward God’s call for your life? Because those same people don’t want to do that, either! They don’t want to feel like they’re standing still in life, unmotivated and unambitious.

Proverbs 13:4 (NIV) offers an answer: “A sluggard’s appetite is never filled, but the diligent are fully satisfied.”

In other words, standing still doesn’t equal contentment, and ambition doesn’t equal discontentment.

Here’s the thing: Contentment is spiritual. It’s a sense of peace in the middle of a storm. And it has nothing to do with ambition.

Take Paul. He was constantly going, moving, preaching, teaching, discipling and ministering, even when it was really, really hard.

“I have learned to be content whatever the circumstances. I know what it is to be in need, and I know what it is to have plenty. I have learned the secret of being content in any and every situation, whether well fed or hungry, whether living in plenty or in want” (Philippians 4:11–12 NIV).

A content person still wants to do better and be better; he’s just not pinning all his hopes and dreams on that one thing that the culture is telling him he needs to fill the void in his heart. He’s grateful for what he has and thanks God for all of his blessings, even if they’re all he’ll ever have. But he’ll continue to grow, change and make a bigger impact on the world, as long as he’s able. That’s ambition.

Paul describes it this way in 1 Timothy 6:6–8 (NKJV): “Now godliness with contentment is great gain. For we brought nothing into this world, and it is certain we can carry nothing out. And having food and clothing, with these we shall be content.”

See the difference? Content people may not have the best of everything, but they make the best of everything.

And all the while, they still pursue everything with passion.

From< https://www.stewardship.com/articles/how-to-balance-contentment-and-ambition>

Moleskin:

It was an intimate workout this morning, a nice break from the typical crowds that are known to gather at the Asylum. I was very glad that Waffle House and Snitch showed up so I wasn’t working out by myself 🙂

The Big Dipper

Warm Up
20 Jumping Jacks
15 Imperial Walkers
15 Squat Jumps
10 Windmills
10 Cherry Pickers

Mosey on Road to North of Admin Bldg.

Suicides to cones on grass

20 Merkens
40 Baby Crunches

Bear Crawl to First Cone, Lunge to Second Cone, Hop to Third Cone, Bear Crawl to Last Cone. Sprint back.

20 Merkens
40 Baby Crunches
Mosey to End of Road Then on Walking Trail to Bottom of Mt. Everest

20 Hello Dollies in Cadence
Run Around Tree and Back
20 Hello Dollies on Own
Run Around Tree and Back
30 Big Boy Sit Ups

Run to Top of Mt Everest
30 Big Boy Sit Ups

Mosey to Stone Pile
Every man grabs a cinder block weight stone
25 Overhead Presses
Run to Bottom of Road at South Side of Admin Bldg
25 Diamond Merkins
Run Back to Stone Pile
25 Curls
Run to Bottom of Road Again
25 Shin Lifts
Run Back to Stone Pile
25 Squat Lifts to Chest
Run to Bottom of Road Again
25 Flutter Kicks to 2 count
Run Back to Stone Pile
25 Bench Presses with Back on Pavement or Grass
Those who have finished do go through weight exercises again while waiting on others to finish
Drop off Stones
Mosey to Original Starting Place

BOM
The Cost of Grace
Grace (“charis” in Greek) means unmerited favor without expectation of return – Jim Branch
“Grace is the good pleasure of God that inclines Him to bestow benefits on the undeserving.” A.W. Tozer in Knowledge of the Holy
Yet “cheap grace is the preaching of forgiveness without requiring repentance, baptism without church discipline. . . “ (Read lines from The Cost of Discipleship by Dietrich Bonhoefer)