F3 Knoxville

Improv Rain Murph Prep

THE SCENE: Raging storm at the beginning, tapering into drippy wet, 60s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Projectivator, TN Rocking Chairs, Tempo Merkins, Grady Corn, Newton’s cradle
THA-THANG:
Sometimes

  • Mosey to the back porch and do 3 sets of modified Murph reps
    • 15 pole rows
    • 10 merkins
    • 15 squats
  • Then 2 sets of another pair, followed by 2 sets of Murph reps then a lap around the building
    • 10 Iron Mikes and 10 BttW shoulder taps
    • 10 Hand Release Merkins and 10 Flutter-Dollys
    • 10 Derkins and 10 Box cutters
  • By this point, rain had pretty much cleared, so we moseyd to the pool wall
    • 2 sets of 10 Wall-ups and 10 Bobby Hurleys
  • Mosey to playground and do 1 true Murph rep set including pull ups
  • RTF

MARY:
I think we did some…
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

“The Big Lie in the church today is that you are nothing more than ‘a sinner saved by grace’. – John Eldredge

C.S. Lewis cautions us against the words “just” or “merely”, because they serve to exclude other possibility. To be ‘just’ saved by grace is to remain a helpless infant. You are purposed to be much more. Humanity was created in the image of God so that we would become rulers of creation. To be saved is to gain access to the energizing Spirit of the Creator of heaven and earth, but it does you no good if you don’t choose to draw from it. And the Lord delights when you rely on Him for your power.

If I fail to use my chance to grow strong from the Source, I am the least of those who suffer because of it. There is no one to fill your place in the battle line. Every man who chooses comfort or apathy or fear is a gap in the bulwark. Will the enemy win because of my lack? We are certain the answer is a resounding “NO”. But the Lord does not coddle us with irresponsibility. He respects our agency by allowing real consequences. So be assured that your choice will be respected, and all that comes with it.
MOLESKIN:
Not a huge divergence from my original plan, but definitely a little tricky to adapt to the weather, which totally surprised me.
ANNOUNCEMENTS:
Hardship Hill, Dragon Boat, Flag handoff at Juco May 19th, Rampart May 27th.

Covenants, not deals

THE SCENE: Pretty nice, dry and 50ish
F3 WELCOME & DISCLAIMER

Delivered


WARM-O-RAMA:
Hillbillies IC

LBAC For’ard & Back’erds

Hamstring stretch

Butterfly stretch

Standing Stargazers

THA-THANG:
It was YHC’s birthday, so the number 41 was prominently featured.

1 lap around the park

Pearls on a String type workout. PAX performed exercises at each pearl as a group and ran to the next pearl

1st pearl – 41 squats

2nd pearl – 41 Pullups – modify to row if needed

3rd pearl – 41 Lunges, single count

4th pearl – V situps

2 rounds completed

Sprint back to finish / start location. Lizzy and Trip cheated and both still lost.

MARY:
Ran out of time (literally running during this time)

Stargazers

COUNT-OFF & NAME-O-RAMA
4 PAX – Lizzy, Z-Pack, Trip, FixerUpper
CIRCLE OF TRUST/BOM:
God makes covenants not deals.

I lead communion on Sunday and read from Luke 22:20 Jesus says “This cup is the new covenant in my blood, which is poured out for you.” He is referring to Jeremiah 31:33-34 :

33 “This is the covenant I will make with the people of Israel
after that time,” declares the Lord.
“I will put my law in their minds
and write it on their hearts.
I will be their God,
and they will be my people.
34 No longer will they teach their neighbor,
or say to one another, ‘Know the Lord,’
because they will all know me,
from the least of them to the greatest,”
declares the Lord.
“For I will forgive their wickedness
and will remember their sins no more.”

  • Deals – our idea, our initiative, we don’t keep them, we forget them
  • Covenants – God’s idea, God’s initiative, God keeps them for 1000 generations, God does not forget them

Psalm 105:8 – “He remembers his covenant forever, the promise he made, for a thousand generations…”

We come to God with deals. We want something we can manage and we have conditions, both for him and for us. Bad news is that we can’t keep our deals, and he doesn’t even make them. But the good news is that he does make very one-sided covenants, purchased through the death of Jesus.

MOLESKIN:
Prayer for healing for Wedding Singer and YHC

Prayer of thanks for The Quacken PM, prayer that it would continue and grow and that many men would be impacted.

ANNOUNCEMENTS:

Q calendar is open for next week

Hardship Hill Obstacle Race – Monday, May 29

Thought to your thoughts

THE SCENE: 59°, calm dry and perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Windmills, Newtons Cradle, Mountain climbers, Cherry Pickers, Let it hang, not in that order
THA-THANG:
Mosey to the courtyard, Flutter a little, Lunge to the first “island”, half on each side

  • Broad jump to partner across the grass, Bear crawl back 2x
  • Crab walk to partner, walk crab back 2x
  • Frog jump to middle, bernie back
  • Dips and box jumps on the wall
  • 10 OHP, 20 Triceps, 30 curls 2x

At the pull up bars, partner up, collectively do 20 pull ups, 100 merkins and 100 squats, then run around the sports complex.  repeat.

MARY:
At each stop sign on the way back, did a core exercise: Freddy Mercury, Big boys, hello dolly, side crunches, and mountain climbers.  Finished off at the flag with flutters
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:

I have 2 personal convictions I’m going to share.  Perhaps some of you need to hear this.
1) I talk too much. Much of what I say I hear at the same time you hear it.
When words are many, transgression is not lacking, but whoever restrains his lips is prudent.
Proverbs 10:19
Jesus says in Luke 6:
“It is not what goes into the mouth that defiles a person, but what comes out of the mouth; this defiles a person.”
I’m not talking about swearing but maybe that is a part of it, I’m not sure I really care if you swear from time to time.  I am bothered by the use of Jesus Christ as an explitive
But have a filter and make sure that filter is Truth and encouragement. are words building up?

**Give thought to your words.**
2) God wants to work on not just my words spoken but also the thoughts and and my heart

A good man brings good things out of the good stored up in his heart
and an evil man brings evil things out of the evil stored up in his heart. For the mouth speaks what the heart is full of.

what are you thinking? Would you verbalize those things?

Are you improving what you are thinking?
Perhaps it is best summed up by paul in Phil 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.

**Give thought to your thoughts**

ANNOUNCEMENTS:
VQ on Friday by Waffles!!

Hardship Hill obstacle building this weekend or next.  Keep an eye out.

Hail Modification

THE SCENE: Stormy, hail wind and mess
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills, toy soldiers, Thai Fighters, Air Drama, OH Claps, Air Press, Shoulder cherry pickers
THA-THANG

  • Cards pickup- MKNS, Big Boys, Mtn Climbers / SSH’s, Squats and Jokers are burpees
  • 1 min wall sqts, 1 min planks
  • Alt Around the world Lunges

MARY:
Freddy Merc’s, Gas Pumps, Hello Dollies, Box Cutters, Supermans, Flutter kicks, American Hammers, Oh Claps, Seal Claps, Chinooks, SSH’s
COUNT-OFF & NAME-O-RAMA
Biohazard, Herbie, Exposure, Natty
CIRCLE OF TRUST/BOM:
Learn other’s back story
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Monday Punday

THE SCENE: Rain stopped but still wet

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The usual
THAThang

Mosey to coupons, audible to pull-up bars.   5 pull-ups, 20 Merkins, a couple times

Grab a coupon/CMU and mosey to Rec Center Hill.   One PAX run to top of hill and do a burpees while rest try to avoid counting while doing exercises until they return.   Start new exercise and next PAX run.   Q had a few suggestions and then passed the run around.   Good mumble chatter while trying not to count, harder to do then you would think.   Puns were provided in appropriate fashion, Data would have been proud.
MARY:
Just a little…
COUNT-OFF & NAME-O-RAMA
Fabulous Five

CIRCLE OF TRUST/BOM:
Remember to say yes.  For me, most fulfilling times as a father are when our family and kids are laughing and having fun together.   Most of the time this happens as a random request to play a game or throw a ball or go get ice cream, etc.   As my kids have grown and reality sinks in of our remaining time together dwindles, I am more convicted then ever to make sure I say yes and try to prioritize quality time with each of my children regardless what that might be.  We still play hide and go seek in the dark and enjoy trying to scare each other.    The requests have changed over the years but my hearts desire to say yes hasn’t.  When looking in the mirror at time that has gone by nothing really was more important then making sure your children felt prioritized and valued.

MOLESKIN:

ANNOUNCEMENTS:
Shovel flag hand off next Friday – Guardrail next AOQ