F3 Knoxville

Forgiveness

THE SCENE: cool spring rainy morning at JUCO.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 tempo squats, 10 harry Rockettes, 5 cherry pickers
THA-THANG:
This workout is inspired by the burpee mile. The first set is the burpee mile. 12 burpees followed by 1, 1/4 mile lap. Repeat 4 times. Next mile challenge is squats followed by merkins.

  • 25 squats each lap
  • 25 Merkins each lap

MARY:
No time!
COUNT-OFF & NAME-O-RAMA
6 PAX got it done!
CIRCLE OF TRUST/BOM:
“Then summoning him, his Lord *said to him, ‘You wicked slave, I forgave you all that debt because you pleaded with me. Should you not also have had mercy on your fellow slave, in the same way that I had mercy on you?’ And his Lord, moved with anger, handed him over to the torturers until he should repay all that was owed him. My heavenly Father will also do the same to you, if each of you does not forgive his brother from your heart.”

Matthew 18:32‭-‬35 NASB1995

If we fail to forgive those who sin against us, the Father will also not forgive us. We are to forgive in the same way that God does: continually.

Peter thought he was being generous.

“Then Peter came and said to Him, “Lord, how often shall my brother sin against me and I forgive him? Up to seven times?” Jesus *said to him, “I do not say to you, up to seven times, but up to seventy times seven.”

Matthew 18:21‭-‬22 NASB1995

However, this wasn’t acceptable either. No matter how many times we sin, if we repent (1 John 1:9), God will forgive us. We must give our fellow mankind the same forgiveness.

MOLESKIN:
YHC knew that this was an ambitious plan, but everyone put in a lot of work and got through as much as possible. Way to push!
ANNOUNCEMENTS:
Painting this weekend at Cardinal’s widow’s place.

No Mercy from Wingman

THE SCENE: Fuh-Reezing 25 Degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 10 LBAC Foreware, 20 LBAC Backward, 10 Seal Claps, 10 Hallelujahs, 10 Chatt. Cherry Pickers 10 Merkins, 5 Knox. Cherry Pickers, 5 Willie Mays Hayes, 10 SSH STRETCH

THA-THANG:
Mosey to halfway up track. For track day were doing a “No Mercy Mile”

Jog to 1st turn, bear crawl to 2nd turn, jog halfway up the straight stretch. 25 merkins. Jog to 3rd turn, lunge to 4th turn. Jog to starting point for 25 squats. R+R 3 more times for a total of 1 mile, 100 merkins and 100 squats.

COUNT-OFF & NAME-O-RAMA
11 of the best HIMS I know!!
CIRCLE OF TRUST/BOM:
Everyone needs rest. Usually we interpret rest as physical. But a lot of times we don’t take time to rest Spiritually. Spiritual rest must be intentionally taken. No one, has ever “accidentally” rested. We  need to intentionally spend time in God’s word. Spend time in prayer, fasting if need be in order to grow in your relationship with God to be spiritually fulfilled. We get busy with work, school and other things in our life that we sometimes put things on the back burner and get caught up in everything that we get exhausted, and can’t seem to rest enough to get back into the groove, when what we really need is spiritual rest.
ANNOUNCEMENTS:
Flag will be handed off to Skeletor at Hardship Hill. Need to get a team together for Hardship Hill coming up. Rampart shield locks are in the making.

CMU Headz – A Work of Your Hands

THE SCENE: Clear and cold at 36 degrees.F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Projectivator
  2. Overhead Clap
  3. Seal Squat
  4. Basilisk
  5. Merkins

THA-THANG:

  1. Mosey to blocks.
  2. Carry blocks to steps.
  3. Enjoy the steps (25 reps each):
    • Curls
    • Squats
    • Overhead Press
    • American Hammer (2 count)
    • Tricep Extensions
    • Heavy LBCs
  4. Hold a heavy Al Gore as each PAX runs up the steps and does a blockee.
  5. Rinse and repeat as time allows.
  6. Return equipment.
  7. RTB

MARY:

  • Freddy Mercury
  • BBS
  • Heal to Heaven
  • Box Cutters

    COUNT-OFF & NAME-O-RAMA
    7 Men

CIRCLE OF TRUST/BOM:
Isaiah 2:6

For you have rejected your people,
the house of Jacob,
because they are full of things from the east
and of fortune tellers like the Philistines,
and they strike hands with the children of foreigners.
7  Their land is filled with silver and gold,
and there is no end to their treasures;
their land is filled with idols;
and there is no end to their chariots.
8  Their land is filled with idols;
they bow down to the work of their hands,
to what their own fingers have made.
9  So man is humbled,
and each one is brought low-
do not forgive them!
10 Enter into the rock
and hide in the dust
from before the terror of the Lord,
and from the splendor of His majesty.
11 The haughty looks of man shall be brought low,
and the lofty pride of men shall be humbled,
and the Lord alone will be exalted in that day.
12 For the Lord of hosts has a day
against all that is proud and lofty,
against all that is lifted up- and it shall be brought low.

What idols do we have?  What are we worshipping out of the works of our own hands?

MOLESKIN:

ANNOUNCEMENTS:

The Climb

THE SCENE: Crisp and clear… 29 degrees with great views on JUCOmanjaro
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Tempo squats
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Cherry Pickers
5 fighter merkins
Motivators 8x
10 Hairy Rockets
10 Windmills in cadence

THA-THANG:
Mosey to JUCOManjaro.

Run to hash mark

  • Do 20 Flutterkicks and 10 Merkins
  • Rinse and repeat.

Run two hash marks

  • Do 20 Flutterkicks and 10 Merkins
  • Rinse and repeat.

Run two hash marks

  • Do 20 Squats and 20 excercises
  • Rinse and repeat.

Mosey back to the Flag and grab a CMU.

  • 10 KB shoulder swings
  • 20 curls
  • Rifle carry to light post
  • 20 shoulder thrust
  • Murder Bunny home

MARY:
10 Fighter Merkins and some Flutter Kicks

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:
The warrior ethos (AKA Jedi Training) consist of 13 pillars: commitment, honor, respect, prepared, faithful, fighter, hungry, humble, lover, teachable, firestarter, truthful, and generous.
Each one is tied to a Bible verse.

Today I’m discussing the 10th pillar: Teachable
The verse for this pillar is John 14:26

“But when the Father sends the Advocate as my representative—that is, the Holy Spirit—he will teach you everything and will remind you of everything I have told you.”
John 14:26 NLT

Always be open!! We need to have a passion to learn and intention to learn daily.
Let’s reflect on what we learn and most importantly apply it!
If it doesn’t work out, cause sometimes it won’t… What did we learn from it?

Gentlemen I encourage you to have a growth mindset.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Sign up to paint Cardinal’s widow’s home. Sign up for Escape Haw Ridge.

Fat Kid Brings the Pi to the Asylum

THE SCENE: Chilly Tuesday Spring Break morning.

F3 WELCOME & DISCLAIMER: Done and done effectively 

WARM-O-RAMA:

Standard Blindside warm-up

THA-THANG:

Start by making our way up Route 66 with the following exercises & reps at each light pole:

  • 3 Imperial Squat Walkers (each squat equals 1)
  • 1 Burpee
  • 4 Merkins
  • 1 Burpee
  • 5 Squats
  • 9 CDD
  • 2 Shoulder Taps (2 count)
  • 6 BBS
  • 5 Squats
  • 3 Imperial Squat Walkers (each squat equals 1)
  • 6 BBS
  • 8 SSH (2 count)
  • 9 CDD
  • 7 Flutter Kicks (2 count)
  • 9 CDD

Dora at the Coliseum: Partner up, one does reps, one runs a lap

  • 314 SSH (single count)
  • 159 BBS
  • 265 Merkins
  • 368 Squats 

Mosey back to the AO for “How much pi did you have?” 

Set – 3 burpees, 1 merkin, 4 squats, 1 merkin (3.141), run down to other end of the parking lot and back, drop last exercise for next set

  1. One Set then run around the circle to wear off the pie
  2. Two sets – because you know you will eat a second piece, then run
  3. Three sets – because my five kids always want three pieces of pie, then run

MARY:

Freddie Mercurys IC x 15 | Flutter Kicks IC x 15 | Georgia Cheerleaders IC x 10, single leg IC x 5 each leg

COUNT-OFF & NAME-O-RAMA

3 HIMs, 0 FNGs

CIRCLE OF TRUST/BOM:

Pi is an irrational number. The first day of Spring Break, I was irrationally upset at my 5 kids being home alone with them all day. As fathers, we have to be patient, especially in situations that are out of the normal or off the routine (like Spring Break). 

PRAYER REQUESTS:

Prayers for Matlock’s father and the issues with insurance and his therapy.