F3 Knoxville

The Ocho UNO Q

THE SCENE: A crisp, but beautiful gloom set the backdrop for what was destined to be a great day!

F3 WELCOME & DISCLAIMER: Every HIM was welcomed and disclaimed.

WARM-O-RAMA:

  • 20 SSH
  • 20 LBAC
  • 15 Tempo Squats
  • 15 Merkins
  • 15 Mt Climbers
  • a few Up & Down Dogs
  • 3 perfectly executed Knoxville Cherry Pickers (because ground cherries are the only cherries)
  • A warm-up lap around the lot

THA-THANG:
HIMs were welcomed to the “table” on the porch to play OCHO UNO.

The OCHO UNO Q

One Uno Deck (1-3 cards thoughtfully removed)

Green – CORE
Red – LOWER
Yellow – UPPER
Blue – BURPEES

Process: Draw a card, identify the exercise, place card in discard pile, flip the exercise card over, announce your exercise. Number on card = number of reps (0=10). Pick one of the exercises that hasn’t been done yet. When all are picked, all are available again. ALL 8’s are OCHOs (ANY COLOR) = Yell Ocho and take a lap

Multipliers:
+2 means double the next card. Pick one more card, use color of second card, pick an exercise, and x2 the reps
+4 means quadruple the next card. Pick one more card, use color of second card, pick an exercise, and x4 the reps

All special cards are all 8’s. Color doesn’t matter:
Skip = 8 Single-leg squat (4 each leg)
Reverse = 8 Groiners (2 count = 1)
Wild = 8 Mt Climber (4 count = 1)

Announce your number and exercise loud enough for everyone to hear the call. After the HIM to your right announces the number and the exercise, you don’t do that exercise. You sit out one round and draw yours and get ready to announce so that we have constant work.

CORE (Green)
Basilisks
Prone Rows
LBCs
Freddy Mercurys (4 count)
Big Boys

LOWER (Red)
Squats
Monkey Humpers
Jump Squats
Lunges (2 count)

UPPER (Yellow)
Merkins
Hand-Release Merkins
Carolina Dry Dock (pike push-up)
Shoulder Taps
Triceps Dips (in reverse plank or on wall/bench)

MARY:
We had time to lay down and pull off some Hello Dollys and Side Crunches.

COUNT-OFF & NAME-O-RAMA
We made it!

CIRCLE OF TRUST/BOM:

I want to tell you about the Ocho Unos of the Bible.

You know that left to ourselves, we’re a wreck. Genesis draws a bleak picture of humanity. The hearts of humanity are always evil everywhere. So, God brought judgment on that evil through the flood. But in His great mercy, He didn’t wipe out everyone, God graciously rescued a family to continue His plan. God remembered us.

Genesis Ocho:Uno (ESV) — 1 But God remembered Noah and all the beasts and all the livestock that were with him in the ark. And God made a wind blow over the earth, and the waters subsided.

And yet human beings still continued to do what was right in our own eyes instead of living by God’s good ways. So instead of just telling us about the way, God Himself became the way. That’s what we celebrate at Advent and Christmas.

Matthew, Mark, and Luke 8:1 all show us Jesus teaching about how to be made right with God and many people turned from their sins and followed him.

Matthew Ocho:Uno (ESV) — 1 When he came down from the mountain, great crowds followed him.

Mark Ocho:Uno (ESV) — 1 In those days, when again a great crowd had gathered, and they had nothing to eat, he called his disciples to him and said to them,

Luke Ocho:Uno (ESV) — 1 Soon afterward he went on through cities and villages, proclaiming and bringing the good news of the kingdom of God. And the twelve were with him,

God came to us. The baby in the manger made a way for us by coming as God and as man to live the life we should have lived and then by paying our price for the sinful lives we have actually lived. He made the way. So that the best Ocho Uno in Scripture is…

Romans Ocho:Uno (ESV) — 1 There is therefore now no condemnation for those who are in Christ Jesus.

And then one day soon, the one who came as a baby to live life for us is coming again as the Lamb of God who is also the Judge and King.

Revelation Ocho:Uno (ESV) — 1 When the Lamb opened the seventh seal, there was silence in heaven for about half an hour.

So, men, my simple encouragement to you today is if you want your marriage to change, if you want your parenting to change, if you want your life to change it starts with this. Are you still living under the right condemnation for the wrong you’ve done, like a slave chained to your sin? Put your hope in Christ, because he has paid the price, there’s no more condemnation for a man in Christ. And then, live like men who God has remembered and pronounced free of condemnation. Live for Christ in your marriage, with your kids, and at your work today. If you’re in Christ, you’re a free man. So step up and stop living like a slave to sin.

MOLESKIN:
Prayed for Cosmo’s mom, for healing and endurance. Prayed for Mathlete’s M, who’s getting close to bambino siete arriving. Prayed for all the brothers who are travelling this time of year.

ANNOUNCEMENTS:
Project Christmas fellowship upcoming.
2.0 workout on Christmas Eve. 12 pains for the chilluns.
And Kick & Mathlete mentioned something about a billion burpee challenge in January. Sounds just crazy enough to make men of all of us.

It’s a good day at Rampart!

THE SCENE: Not rainy. Weird!

F3 WELCOME & DISCLAIMER: Indubitably!

WARM-O-RAMA:

  • SSH x15
  • Knox Pickers 5 or 6
  • Willie Mays Hayes x8
  • Liver Twists – x6
  • Chatty Cherry Pickers – x12
  • Hallelujahs – x10
  • Moroccan Night Clubs – x10
  • LBAC Forward – x10
  • LBAC Reverse – x10
  • SSH – x10

Mosey to the paved “hill” thingamabob.

THA-THANG:
Jacob’s Ladder – Run to the top of the hill, 1 burpee, mosey back. Run to the top of the hill, 2 burpees, mosey back. Run to the top of the hill, 3 burpees… you get the idea. All the way to 7. 28 burpees in total.

Kevin’s Ladder? – repeat the following exercises in 3 stations in the following order: station 1, station 2, station 3, station 2, repeat until time.

  • Station one: 10 Lunges
  • Station two: Cut a Flip (3 merkins, flip, 3 BBS)
  • Station three: 15 squats, then back to station 2, then one.
  • Rinse and repeat until time.

RTB

MARY:

  • Flutter Kicks – 10x IC
  • Freddie Mercury – 10x IC
  • SSH – 30 IC
  • Time was called.

CIRCLE OF TRUST/BOM:
The other morning, Slappy at The Project started the morning off saying, “It’s a good day.” Regardless of the weather and our circumstances, he reiterated that it was going to be a good day. YHC believed him and started thinking about that statement.

The following day, after having coffee with a friend who was struggling, YHC repeated. “It’s a good day.” Said friend agreed with a certain amount of determination. “It is a good day.”

Philippians 4:4-7 says…

“Rejoice in the Lord always. I will say it again: Rejoice! Let your gentleness be evident to all. The Lord is near. Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.”

“Rejoice” is not just an internal sentimental feeling. The word actually indicates a public or outward celebration.

YHC would have loved to write the “Southern Translation” of the Bible if someone hadn’t already beaten YHC to the punch. It’s difficult to tell second person plural from second person singular in English; (i.e. you from you all) without the very important and completely legitimate word “ya’ll”. It’s nearly as important as the Oxford Comma in the opinion of YHC. In the Greek, Paul means “y’all” in this paragraph when he says, “you”.

Paul is saying, “Let y’all’s gentleness be evident to all” and “will guard y’all’s hearts and y’all’s minds in Christ Jesus.

This means that your outward celebration and your visible attitude does 3 things.

  1. It changes your attitude.
  2. It’s contagious.
  3. It affects the environment of the entire group.

We should be the kind of person that is always celebrating, always reassuring, always positive. It’s a good day. Especially when we have hope in the Lord who “is near”. Each of us should be challenged to be a more positive influence to our Ms, 2.0s, PAX, colleagues, communities, etc.

It’s a good day!

MOLESKIN:
Prayers for Cardinal with a tough assignment today, Spielberg’s M, Curious George.

ANNOUNCEMENTS:
Binks on Q Wednesday.
Skeletor on Q Saturday.
VQs forthcoming!

Co-kraken

THE SCENE: perfect workout weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up stuff
THA-THANG:

Carry 6 CMUs to upper lot
Kraken- run lap around after each exercise
stations
10 inch worms
30 squats
25 Merkins
20 Bobby Hurley’s
20 CMU American swings
30 dry docks
20 Russian dancers (1 per leg)
Bear crawl to center cone
25 CMU curl and press
Co Q Break for sprints and 10 struggling turtles x10
Return to AO

MARY:
Some flutter kicks
COUNT-OFF & NAME-O-RAMA
15 pax
CIRCLE OF TRUST/BOM:

Trusting God
Story of Joseph, when he found out that Mary was pregnant after he was engaged, was not his plan. He was confused, upset and I’m sure heartbroken. But God had a different plan for him. God‘s plans were way different than his. And God‘s plan is perfect. an angel came to Joseph, and let him know what his plan was. That he should stay with Mary and take her as his wife.
There’s been many times in my life where my plants have gone to the wayside, and God has shown me that he is in control and that he always knows more. Job example. Trust in God is not always easy, it may be confusing or tough. But we must trust God that he has a plan for our lives, and we must let him lead.

MOLESKIN:
Welcome to Skewer from the project! He made us do some much needed sprints.

ANNOUNCEMENTS:
Convergence on the 7th

It was Monday and we made it

THE SCENE: 45 deg, calm, actually not raining
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, cherry-pickers, rockettes, butt kickers, high knees, some stretches
THA-THANG:

The place was a dump. So, we grabbed some trash laying around and mosied to the dumpsters. Then we continued our mosey mixing in exercises.

15 stations were setup in a circle with some toys. We hit the whole body… 60lb carry, shoulder raises, balance board, lateral jumps, weighted flamingos, blockees, slosh pipe squats, big boys with weight, shoulder taps, skaters, crawl bear up hill, flutter kicks while holding weight overhead, tuck jumps, and arm curls.

MARY:
N/A
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Matthew  16:24  – Then Jesus told his disciples, “If anyone would come after me, let him deny himself and take up his cross and follow me.”

“If your Jesus doesn’t ask everything of you, you’ve probably got the wrong Jesus.” – Christopher Yuan
MOLESKIN:

ANNOUNCEMENTS:

Dragons, Christmas and Lazy #4

THE SCENE: 40’s and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tennessee Rocking Chair – Stretch version
  • Baby Arm Circles Forward/Back
  • Tempo hand release Merkins

THA-THANG:
Mosey to the coupon pile. Stop on the way for a welsh dragon in honor of Lil’ Spice. May health return quickly.

Arrive at the coupon pile for in time for the 12 Days of Christmas:

  1. Burpee
  2. Thruster
  3. Coupon Swing
  4. Pull Ups
  5. Imperial Squalkers
  6. Goblet Squat
  7. Merkins
  8. Heels to Heaven
  9. Bent over Rows
  10. Big Boy Sit-ups
  11. Lunges ea.
  12. 1200m Run

Notes:
Pullups at 4 was a lot. Consider moving to 1. The run up the hill is a nice reset after a round and I can’t even do 4 pulls on a good day….. 😏

MARY:
Didn’t show today. Timing was impeccable. 👌

CIRCLE OF TRUST/BOM:

Little Known Facts about Laziness #4

First a quick review:
Laziness #1
Laziness #2
Laziness #3

#4 They can’t make lemonade…

We have an expression, when life gives you lemons… make lemonade! The idea is grow where you’re planted, make the most of your situation, be content, etc.

Consider this verse:

Whoever is slothful will not roast his game, but the diligent man will get precious wealth.

— Proverbs 12:27

This this guy has the game, but it’s raw. He won’t roast it. I’d hate to hear his kids at that dinner. So close…

Another verse to consider:

The sluggard buries his hand in the dish; it wears him out to bring it back to his mouth.

— Proverbs 26:15

Wow, what a picture. He has food, it’s prepared (at least he’s gotten further this time), it’s in the dish, his hand is in the dish but it’s just too much. Can’t get it to his mouth. Don’t even ask him to chew. It better be soup for this guy.

Obviously this is being a little extreme with a touch of sarcasm. Be careful not to dismiss this as not you. The challenge is to consider your life, thoughts and motives. Are you this guy? Am I this guy?