F3 Knoxville

Shamrock – I can’t forgive

THE SCENE: 30F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Run in circles switching to high knees, butt kicks, side to side, etc.
  • Tie Fighters X 10 each side
  • Cherry Pickers x 5
  • Peter Parkers x 10
  • Smurf Jack x 20

THA-THANG:

  • Mosey to the track and field bleachers, but stopped 3 times for speed bump (3) burpees
  • At the bleachers we split into 2 teams
  • Round 1: One team runs to the top and back while the other team does tricep dips (we did 3 rounds of dips per team)
  • Round 2 was the same except we switched to decline merkins X3 rounds
  • Round 3 was the same except we switched to LBCs X3 rounds
  • Mosey to the parking lot with the Jesus statue
  • Alphabet abs; on our six, feet out to form a pencil, we drew ABCDEFG in the air, the ran to the far end of the parking lot to do HIJK, the ran back to Jesus. Went back and forth until we completed our ABCs and got our star sticker to put on the class board.
  • The group of PAX decided by vote to finish off the morning at the CMU pile, sorry Mermaid.
  • 20 curls for the girls, 20 lawnmower pulls each side, 17 man makers, 10 blockies, 75 ground press, 17 dead lifts.
  • Mosey to the “AO Flag” – Pool Boy

MARY:
Our FNG “Venus” (please don’t show us your)…. took charge for the 2 minutes of Mary. Flutter kicks, heel taps and plank.
COUNT-OFF & NAME-O-RAMA
9 including our FNG “Venus” (was his name)

* Baby Boomer, Venus, Betty, Pom-Pom, Slappy, Curveball, Pool Boy, Mermaid, Anchorman,
CIRCLE OF TRUST/BOM:

Corrie Ten Boom who wrote The Hiding Place experienced and witnessed hell on earth during World War II while Nazi Germany occupied her country the Netherlands.

She was arrested in February 1944 for her role in protecting hundreds of Jews.

The 2 closest people in her life were her father and sister. Both were incredible Christians that I can’t even comprehend their level of faith and love.

Her father died after 1 week in prison.
Her sister made it 10 months in absolutely terrible prison camp conditions. The nurses at the camp snuck Corrie in to see her sister one last time before she was sent to either a mass grave or cremated.

1 week after that Corrie Ten Boom was “accidentally” released and barely made it back to her country alive.

2 years later she went back to Germany to witness to war torn occupied Germany. She taught at a church about God’s forgiveness.

After it was over an officer who was at the Ravensbruck prison camp walked up to her to shake her hand and ask for her forgiveness. She knew exactly who he was. She had walked past him in the shame of her nakedness. There’s no telling how many terrible things he did at that camp.

This is what she said about this moment:

“Even as the angry vengeful thoughts boiled through me, I saw the sin of him. Jesus Christ had died for this man; was I going to ask for more? Lord Jesus, I prayed, forgive me and help me to forgive him….”

(she then pauses) “Jesus, I cannot forgive him. “

“Give me YOUR forgiveness! ….

And so I discovered that it is not on our forgiveness that the world’s healing hinges, but on His. When He tells (or even commands) us to love our enemies, He gives the love “

How can I relate to this level of forgiveness? The day after I read this book I encountered a jerk out in public that really pissed me off. His words and actions burned me up inside for the next day. Not that I can compare my level of enemy with Corrie, but I thought about what she said. I couldn’t pull myself away from the anger I had. Duh…”I” is where I went wrong. I’m a sinful person who has wronged people and God many times. Of course I’m not capable of forgiving him on my own. It has to be from the power of God. I didn’t die on the cross for sins so what makes me think I can succeed in sucking up my pride to forgive? I even tried to rationalize for the guy. I had thoughts about what his life must be like to make him act like this. Again, not my job to make excuses for him or accuse him. God is the ultimate judge and he can breathe new life into anyone. That jerk hopefully will be touched by God. The only thing I can do is pray for God to empower me to forgive him and pray that God reaches out to heal him from brokenness.

So the big takeaway from me is this: The pressure is off of me! Heck yeah and praise God. I don’t have to get myself to a certain level of Christian status by checking off the forgiveness tab. I just have to fall on my knees and submit to God and let him be God.

MOLESKIN:
Pom Pom’s wife’s great uncle (Michael?)  dealing with a cancer diagnosis. Venus’s sister (Gracie?) dealing with health issues.
ANNOUNCEMENTS:
X-mas party this Saturday night at Butterknife’s house.

Forgetting the Past

THE SCENE Chilly and 30 degrees, otherwise nice

WARM-O-RAMA:

SSH x 20
5 Burpees OYO
Mt Climbers x 15
Tempo Merkins x 15
Freddy Mecury x 30
Tempo Squats
Baby Arm Circles

THA-THANG:

Mosey to Sophomore Hill
4.5 Corners — 20 Burpees > 30 Squats>5 pullups > 40 Merkins > 50 flutter kicks
Mosey to the Picnic Tables
Dora-up: 100 Dirkens, 200 Hello Dolly, 300 Squats (DNF)

 

MARY:
Pickle Pounders, Flutter Kicks, LBCs

CIRCLE OF TRUST/BOM:

Phil 3:13-14
13Brothers and sisters, I do not consider myself yet to have taken hold of it. But one thing I do: Forgetting what is behind and straining toward what is ahead, 14 I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus.

MOLESKIN:

While we take time this Christmas season to reflect and prepare to experience the joy of Jesus’ birth, it can be a trying time for some as the draws to a close.  Let us forget those things we have left done (and those things that we shouldn’t have done) and press forward towards the goal for which we have been called heavenward

ANNOUNCEMENTS:
F3 Christmas party this Saturday at Butter Knife’s house!

The 1st of the Last

F3 Q: 12.1.22

The 1st Q of the Last Month of 22 

[ The Scene ] 

  • 40s getting into the 30s
  • Sun goin down 

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness – Fellowship – Faith 
  • My name is Steam and I’ll be your Q this morning 
  • A few things before we begin: 
    • I’m not a professional 
    • You’re here on your own volition
    • You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you. 
  • FNGs? – 0

[ Warm o Rama ] 

  • Rockette: 10×4
  • SSH: 10×4
  • Zombie walk from one end of the parking lot to the other
  • SSH: 10×4
  • Merkin: 10×4
  • SSH: 10×4
  • High Knees down and back 
  • SSH: 10×4

Tour de Lights

[ The Thang ] 

(Mosey to the Coliseum) 

— Stop 1: Top of the Dragon

  • 5s (1:1, 2:2. 3:3, etc)
    • POC: Top + 3rd light down 
    • Xs
      • Top: Mountain Climbers (4ct)
      • Man Makers (8 count)

— Stop 2: Roundabout before the Coliseum

  • Core 4: 25 merkins, 25 squats, 25 BBS, + 25 Carolina dry docks  
    • All on a 1 count
    • In between each X, we’re going to run to the top where the building is, and execute 10 SSH together

— Stop 3: Middle of the Coliseum

  • The Triangle Pyramid
    • 3 POC: Think of the coliseum like a triangle – 2 base points on either side of the bottom + the top point where the admin doors are)
    • Starting on the right, we’re going to run the triangle, but it’s going to be pyramid style, meaning that the Xs are going to build upon each other 
      • C1: 1 cone (SSH)
      • C2: 2 cones (Merkins + Imperial Walkers)
      • C3: 3 cones (LBCs, Flutter Kicks, Dips)
    • Everything is 20 reps, on a 1 count

— Core 4 looking over at the lights 

  • American Hammer: 25×4
  • LLBC: 25×4
  • Penguin: 25×4 
  • Dead Bug: 25×4

(Mosey back to the AO)

[ Mary ] 

  • ATMs
  • SWS

[ COT ]

  • # off – 13
  • Name o Rama: Pele, Lillydipper, Tank, Title9, Pusher, Doubtfire, Dawg Paddle, Rooney, Brick, High-Heels, Abacus, Onstar, Steam
  • FNGs – 0
  • BOM

Where Are You? 

  • Genesis 3:6-12

“When the woman saw that the fruit of the tree was good for food and pleasing to the eye, and also desirable for gaining wisdom, she took some and ate it. She also gave some to her husband, who was with her, and he ate it. Then the eyes of both of them were opened, and they realized they were naked; so they sewed fig leaves together and made coverings for themselves. Then the man and his wife heard the sound of the Lord God as he was walking in the garden in the cool of the day, and they hid from the Lord God among the trees of the garden. But the Lord God called to the man, “Where are you?” He answered, “I heard you in the garden, and I was afraid because I was naked; so I hid.” And he said, “Who told you that you were naked? Have you eaten from the tree that I commanded you not to eat from?” The man said, “The woman you put here with me—she gave me some fruit from the tree, and I ate it.”

(https://my.bible.com/bible/111/GEN.3.6-12)

3 things I want to point out as we head into the last month of this year: 

  1. “She also gave some to her husband, who was with her, and he ate it.” — What locations are you allowing yourself or the loved ones around you to be in? Mental, physical, emotional, spiritual, sexual locations that are good and healthy or locations that may not be as conducive to how we’re called to walk as HIM. 
  2. “God called to the man and asked “Where are you?” —  God will always call Adam first. It’s not a sexist thing or misogynist thing, it’s by design. We as men are called to lead. And we will answer for how we’ve led. Why would God ask Adam “Where are you?” when he knew exactly where he was at? Now that’s a powerful question. A question we can all  intentionally ask ourselves and others as we enter into the last month of 22 and into a new year – Where am I? Or where are you? Emotionally, physically, mentally, spiritually, relationally, sexually, etc. 
  3. “The man said “The woman you put here with me-she gave me some fruit from the tree, and I ate it.” – This is where I get it wrong so much of the time when I’m convicted – it’s not my fault, it’s her. Or it’s their fault. Or it’s the circumstances’ fault. And some of that may be true. But what would it look like to have a generation of men stand up and say “It’s not my fault, but it’s my duty. My duty as a steward of what’s been entrusted to me, my duty as a gardener, protector, and HIM.” 

Closing — It’s easy to show up to a 45 minute workout (for me at least) and not be real. “How’s it going? Good? Good!” But I want to invite myself and all of us into a very scary and eye opening endeavor over the next 30 days – check your location. Where are you? Really? Take stock on your location mentally, physically, emotionally, sexually, spiritually, relationally, professionally, etc. The greatest thing about sharing your location with someone is that it demands accountability. 

F3 never has been, and never will be a men’s ministry. However, a men’s movement? Absolutely. Why? Because men are called to MOVE. 

Ride the BLIMPS for the Dock to the Summit

THE SCENE:  One word CHILL. It was 27 degrees.
F3 WELCOME & DISCLAIMER: Yes, all the things.
WARM-O-RAMA:
SSH, Tempo Junk Science (40 Merkins), Cherry Pickers, Windmills, Rockettes, Tie Fighters, Rocky Balboas, Suicide Sprints with Bobby Hurley.
THA-THANG:

  • Big Boy Sit-ups (5) at the bottom of Baby Everest Run to the Top for 1 Man Maker
  • Grab a coupon for 15 ea. of Curls, OVHD Presses & Tricep Extensions
  • A Circuit BLIMP Progression – Parking Lots to Circus Maximus, to the Dock, Up Cardiac & Stop at the Large Christmas Tree
    • Six (6) Stations that Add a Workout to the Series:
      – Bearpees (5)
      – Lt. Dan’s (10)
      – Imperial Squat Walkers (15 – 4 Count)
      – Mountain Climbers (20)
      – Plank Jacks (25)
      – Sumo Squats (30)

MARY:
Not needed.

COUNT-OFF & NAME-O-RAMA
4 HIMs of Hands, Matlock, Pac-Man & Sawdust
CIRCLE OF TRUST/BOM:
Jesus came not to be served, but to serve. May we seek ways to serve others this Advent season as we prepare for the coming of our Lord.
ANNOUNCEMENTS:
Second (2nd) F Lunch at Yassin’s near Conn’s in Peters Road shopping center. Rocky Hill Christmas Parade (03-Dec-22). Matlock speaking at Emerald Youth about F3 (01-Dec-22).

Judge not

THE SCENE: 59 and wet but the rain cleared out right before the beatdown
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 cherry pickers

10 count motivators

10 count OH Claps

10 Seal claps

10 Moroccan night clubs

10 Tie Fighters

10 Reverse Tie Fighters
THA-THANG:
Mosey to the Flag pole.

  • a little of a like a Tabata
  • 7 rounds 20 seconds on and 10 seconds rest
  • merkins
  • squats
  • BBS
  • Step ups

Mosey to the playground

  • 7’s with burpees and pullups at the bathhouse.

afterwards fellowship mosey back to the AO

MARY:
NA
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:
Matthew 7:1-6

Remember this with your children.