F3 Knoxville

The Inside Look

THE INSIDE LOOK

Am I conducting my life with 100% integrity, even when no one else sees?

Am I currently loving my wife in a sacrificial way, putting her needs above my own?

What are the idols that exist currently in my life?

Is Jesus really the Lord of my life?

Am I currently submitting to all of the authority in my life (2 Peter 2)?

Do I regularly ask for God’s guidance with regard to my finances?

In what areas of my life am I currently being arrogant?

In what areas of my life am I currently being inauthentic?

Am I currently breathing life into my kids or am I sucking life out of them?

Am I regularly engaging in desperate prayer?

Am I currently honoring my mother and father in every way?

Am I currently honoring my mother in law and father in law in every way?

In what ways am I currently being a hypocrite?

Am I currently connected to the vine?

Am I currently bearing fruit?

Has my pursuit of making money and accumulating things taken over my heart?

Am I fiercely encouraging my kids?

Am I sacrificing anything for the Lord?

If someone asked my kids if their dad had “self control”, what would they say?

The Bible says be COMPLETELY gentle, humble, and patient (Ephesians 4)? How am I doing?

Is there any HINT of immorality, impurity, or greed in me (Ephesians 5)?

Am I ridding myself of ALL malice, deceit, hypocrisy, envy, and slander (1Peter 2)?

Am I engaging in godless chatter (2 Timothy 2)?

Am I treating God like a magic genie?

Am I really loving my wife and kids or am I just meeting my own needs through my relationship with them?

Am I really in the word of God on a daily basis?

Am I currently fighting spiritual battles for each of my children through prayer?

Do I really love and care about the people around me or am I just manipulating them?

Is my identity currently found in my relationship with Christ or in something else?

Am I putting my wife’s needs, wants, feelings, and desires before my own?

Are my food/exercise decisions reflective of my body being the dwelling spot of the Holy Spirit (1 Cor 6)?

Do I really want God’s will to be done, or would I rather force my own will?

What areas of my life are currently not 100% surrendered to Christ?

Do I really believe that Jesus Christ is who he says he is?

Dora’s faithful beat down!

THE SCENE: Cloudy 43 Degrees. Perfect temp for a beat down!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x 15 IC

Baby Arm Circles both ways IC x 10

SSH x 15 IC

Jog at 50% across parking lot

High Knees back

Jog at 75% across parking lot

Butt kickers back

THA-THANG:

Doras on the hill next to the AO.

Partnered up. All exercises at the bottom of the hill were x 100 and the top of hill exercises were x 10

  • 100 Burpees at bottom and 10 calf raises at top
  • 100 Merkins at bottom and 10 squats at the top
  • 100 Big Boys at bottom and 10 dry docks at the top
  • 100 Star Jacks at bottom and 10 Box Cutters at the top
  • 100 4ct flutter kicks and 10 Mountain Climbers at the top
  • 100 Iron Mikes at bottom and 10 Superman Swims at the top
  • 100 American Hammers at bottom and 10 Imperial Walkers at top
  • Plank When Done

Mosey to the playground benches for one round of 11’s with box jumps and derkins

Mosey to parking lot next to playground for one round of suicide sprints.

MARY:
Mosey back to AO
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Discussed the need to fight for faith in God just like we fight to get better at other areas of our life, fitness, family, job, etc. Sometimes we may not feel like fighting for faith but just like we had to fight to make it up the hill in DORAS we need to fight to believe in God’s promises.
MOLESKIN:
none
ANNOUNCEMENTS:
None

Stairs of Doom

THE SCENE:

A warm 40 and crystal clear sky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x10 IC, Baby Arm Circles (Forward/Reverse) x10 IC, Side Straddle Hops x25 IC
THA-THANG:

PAX formed two lines of 7 and we moseyed to the backside of The Hill on UT campus for some work on a beautiful and brutal staircase.  The PAX picked a battle buddy to complete the following:

Partner A sprint to the top of the stairs and do 2 burpees while Partner B does 25 merkins and jump rope at the base of the hill.  Partners A & B interchange and this will be completed 4 times for both partners.

As a PAX we moseyed up the stairs and reformed our two lines.  We kept a tightly formed two lines and moseyed to the Humanities building outdoor Amphitheater and performed the following:

  • 11’s with Prisoner Box Jumps (Hands locked behind head) and Dips

The PAX then did a two line indian run around the backside of campus and headed back to the AO.  Along the way we performed 40 Flutter Kicks IC  on a 4 count and moseyed to the AO.  As we came to the infield across from AO the PAX did a jailbreak sprint and we circled up. 

MARY:
40 Flutter Kicks IC on a 4 count along the mosey back to the AO.
COUNT-OFF & NAME-O-RAMA
15 PAX (3 FNG’s)
CIRCLE OF TRUST/BOM:
“Don’t look out only for your own interests, but take an interest in others, too. (NLT)” -Phillipians 2:4

We all as human nature would have it worry about ourselves.  I know that I do the same at home with my wife in regards to helping at the house or with the dog, etc. after a long road game or a stressful day but she needs my help as a teammate and spouse.  This is true for all of us in lots of areas, the challenge today is to see how we can be sensitive to other’s needs and adhere to them today.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Super Bowl 52 Party at the Dog Pound

THE SCENE: Beautiful morning, a steamy 45 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 side straddle hops 4 ct (cadence), 52 Merkins on your own, Ran to outhouse, 52 alternating step ups, 52 alternating lunges, Ratchet led Shoulder Blaster

 

THA THANG:

mosey to the bottom of “the hill” with our rock/rocks

at bottom of hill:  26 mountain climbers, 12 burpees, 52 an of your choice

At top of hill:  26 merkins, 52 bicep curls w rock, 52 triceps extensions w rock

repeated once more

MARY:

hello dollys, American hammers, slow merkin/ plank combo, baby crunches

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Take an “inside look” at your heart on a regular basis.  Ask your self deep and challenging questions.  Examine yourself before the Lord.  Don’t walk away with guilt and shame, but instead respond with Godly repentance which will lead you closer to the Lord, with a better understanding of your desperate need for HIM in every area at all times.   Read 1 Timothy 5.  We have 2 choices:  1) Run after the Lord day and night or 2) Run after our own pleasures and desires and if we do this we will be dead even though we are alive.

My final Q

THE SCENE: Cloudy, cool, with a few snowflakes drifting into view… Ratchet and Bowflex to name a couple.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Cherry Pickers x10 IC
LBAC x20 each way IC
Russian Dance x10 each leg (holding squat, alternate forward heel taps)
Outhouse Run, Bernie back
Shoulder Taps x20 IC
Plank Twist with reach through – x10IC each arm

THA-THANG:
Form 2 lines and Indian Run over to where the boats were for 11s on the hill.
Box jumps at the bottom, Ranger merkins at the top.
First and last trip up the hill are backward bear crawl.
Other trips alternate sprint and Bernie Sanders.

Finish up at the top, mosey across the parking lot and down the path and stairs for
10 burpees at the bottom
20 BBS between staircases
30 Merkins at the top of the hill
20 BBS betweeen staircases
10 burpees at the bottom
Gas pumps or other ab work until 6 up

Mosey around to the base of the Matterhorn, circle up for Tempo Sumo Squats – x20 IC

2 lines Blacksnake back to the AO

MARY:
Bicycle x20 IC
Side Crunches x20 IC each side
Row your Boat a few times
Superman Swim x15 IC
AMRAP Merkins for the last minute.

COUNT-OFF & NAME-O-RAMA
18 PAX representing! (sorry, Pirate… working on your tag)
CIRCLE OF TRUST/BOM:
Nothing extremely profound today. It was my final Q… for the month of January. February is a new month with a bunch of opportunities to step up and lead!
Over January I snagged a Q at each of the 7 Knoxville AOs. Getting out and working with men from all the areas of town was a real joy and privilege. If your AO’s slots get filled up, grab a Q or two at another AO. You’ll be glad you did!
MOLESKIN:
Apparently box jumps on the big rocks by the hill are deemed a bit risky by most of the PAX. Something about not wanting to fall down a cliff or something? I dunno. Some of them managed to not jump all the way over their rocks…
ANNOUNCEMENTS:
3rd F opportunity this Sunday delivering basketballs and leading 2.0 workout at Wesley House, Alcoa CSAUP