F3 Knoxville

Helen’s Twisted Sister Returns

THE SCENE: 80 and sloppy from the start.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey towards Oval Office with warm-up movements along the way.
Hold Air Squat while Veep took his time climbing out of his vehicle that showed up at 5:30

1st Stop – Some SSH While Swerve Figured Out the lights on the new whip
2nd Stop – A few Tempo Squats
3rd Stop – Some Tempo Merkins
4th Stop – Walking Lunges to Stop Sign and Back

THA-THANG:
Helen’s Twisted F3 Sister:
3 Rounds (for time):

  • 400 Meter Run
  • 30 CMU Swings
  • 15 CMU Thrusters

Abs for the 6:
Rinse & Repeat for the 6

  • 5 V-Ups
  • 10 Peter Parkers
  • 15 BBS
  • 20 Ankle Touches

6 Up Continue Work:
Rinse & Repeat 4 Time:

  • 5 Burpees
  • 5 Jumping Air Squats
  • 5 Walking Lunges
  • Run 200 Meter

MARY:
Got the Mary in while waiting for the 6 to finish up with Helen
COUNT-OFF & NAME-O-RAMA
6 Men Put in Full Effort
CIRCLE OF TRUST/BOM:
Always put forth YOUR best. No need to compare to others, you know if your putting in the effort to succeed.
MOLESKIN:
Galatians 6:3-5
If you think you are better than others, when you really aren’t, you are wrong. Do your own work well, and then you have something to be proud of. But don’t compare yourself with others. We each must carry our own load.
ANNOUNCEMENTS:
AO Q Flag Handoff Saturday 7/30/22 This weekend!
Work Day Cerebral Palsy Center 8/6/22
Men’s Meating on 8/20/22 6pm Mount Olive Baptist Church
Moses Beer Mile 9/10/22

Lunges & CMU’s, lots of CMU’s

THE SCENE: HUMID
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Wind mills
Cherry Pickers
Quad Stretching
Baby Arm Circles forward & Backwards
THA-THANG:
Mosey to the football field and jump into action.
200 lunges with good form.  Whenever you break form perform these exercises:
5 burpees
10 merkins
15 Air Squats
then jump back into the lunges repeating the these when you break.

Waxjob did 200 straight lunges because he didn’t want to walk all weekend long.

After the 4 of us ran through the above set, we moseyed over to the CMU pile where we pulled them out, sorted them, and neatly restacked them.  Not the hardest workout, but we moved more than 100 CMU’s twice, so it wasn’t easy either!

MARY:
We did a few rounds of ab work as time expired.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
This marks my 3 year anniversary of my first workout with F3, I talked about the great things that I appreciate from this group.
MOLESKIN:

ANNOUNCEMENTS:

Farming Rules for Growth

THE SCENE: 74° Cloudy and a wee bit muggy
F3 WELCOME & DISCLAIMER Delivered
WARM-O-RAMA:
Side Straddle Hop, Harry Rockets,Cherry Pickers, Kick throughs, Tempo Merkins, Tempo Squats, Stretch on your own
THA-THANG:
Today was all about measuring some physical achievements to see how we are progressing.  Is our effort producing fruit?  Remember, this isn’t a competition expect for against yourself.  We’ll do it again, Lord willing, when the air is cooler and our bodies are stronger and faster.  I’m thinking late Oct.

  • 100m dash
  • Max Pull Ups
  • 1 Mile Run time
  • # of heavy thrusters in 2:00
  • Time to do 50 Curls
  • Time to do 50 Tricep extensions
  • Max Merkins consecutive

Took longer than a I thought so no time for Mary.

Times were documented; 11 HIM’s have a baseline of what their bodies can do.

CIRCLE OF TRUST/BOM:
Not to brag, but my grass is looking really good. I can’t take too much credit. I have a grass allergy so I pay for a lawn service and I have a sprinkler system that helped it survive the June drought.
My brother is a farmer and his “yard” is a mess… but we drove a tractor through it, in the right spot at the right time and out of the ground came food.
Food we can eat. It’s an every day miracle and we are so far removed from agriculture that we miss the amazing ways God works in “normal things.”  Find time today to praise God for the miracle of food.  It’s delicious and awesome.  If you are struggling to realize this, one word: bacon.
But to plant food you have to tear up some dirt and follow the rules of nature.
1) It takes planning
2) It takes time
3) It takes God to do the watering.
4) It take a lot of hands and you can’t hide it

So how do we cultivate the soil of our souls for spiritual growth?
I want to be clear. God does the work. Jesus Christ already died and rose again and and if you invite him into your heart He gives us life and fruit.
1) Have a plan and get started on it.
2) Realize it takes time. pray for patience.
3) Realize it is God who is doing the work… prayer life
4) It isn’t about looking good; share the fact that you don’t have it all together. Share your goal. Tell a brother and don’t be afraid to reveal you are covered in dirt.  It takes lots of hands and transparency
Sow for yourself righteousness, reap steadfast love
break up your fallow ground
for it is time to see the Lord
that He may come and rain righteousness upon you.
Hosea 10:12
Today we measured our physical fitness with the goal of measuring again in a few months for improvement.
We know how to set goals, improve physically and hopefully the why is for the right reasons; so we can be healthy contributing leaders in our community for years to come.  Measuring fitness is much easier than measuring spiritual growth, but that doesn’t mean we get to skip it.
Today I want to challenge you to set some spiritual goals:

  • Are you growing in maturity?
  • Are you a more bold witness?
  • A better example to your kids?
  • More loving an approachable to your wife?
  • Do you have a reading list?
  • Do you have a prayer list?
  • Is God calling you to fast for a season or a specific topic?
  • Do you have a Bible reading plan?

Pick one or two of the above and tell a brother you plan to measure, grow, patiently wait for God to work and encourage a brother to do the same.

My apologies for the order of these. That was rough.  And the truck coming around the corner at just the wrong time kept us from getting our true max merkins.  Result tables below in Alpha order of F3 Name.

Booster July 25
100M 19.11
Pull ups 3 jump
Mile 10:15
Thrusters in 2:00 32 cmu
50 Curl time :55 cmu
50 Tri ext time :47 cmu
Max consec. Merkins 25

 

Commission July 25
100M 17.32
Pull ups 2
Mile 10:13
Thrusters in 2:00 42
50 Curl time 1:01
50 Tri ext time :49
Max consec. Merkins 15

 

Guardrail July 25
100M 17
Pull ups 26
Mile 7:27
Thrusters in 2:00 27 cmu
50 Curl time 1:00 cmu
50 Tri ext time :47 coupon
Max consec. Merkins 22

 

Kick Flip July 25
100M 15.75
Pull ups 17
Mile 6:59
Thrusters in 2:00 32
50 Curl time :49
50 Tri ext time :38
Max consec. Merkins 48
Mailbox July 25
100M 15s
Pull ups 7
Mile 6:30
Thrusters in 2:00 41
50 Curl time :56
50 Tri ext time :44
Max consec. Merkins 28

 

Median July 25
100M 16
Pull ups 20
Mile 8:07
Thrusters in 2:00 30
50 Curl time 1:07
50 Tri ext time 1:09
Max consec. Merkins 22

 

Shrubbery July 25
100M 16.92
Pull ups 21
Mile 6:30
Thrusters in 2:00 42
50 Curl time :43
50 Tri ext time :37
Max consec. Merkins 34 (or is it 54?… either way impressive)
Stitch July 25
100M 18.04
Pull ups 15 cc
Mile 8:32
Thrusters in 2:00 42
50 Curl time :46
50 Tri ext time :47
Max consec. Merkins 27
Stye July 25
100M 14.45
Pull ups 4
Mile 11:01
Thrusters in 2:00 29
50 Curl time :57
50 Tri ext time :51
Max consec. Merkins 16

 

Wanderer July 25
100M 15.85
Pull ups 5
Mile 9:11
Thrusters in 2:00 35 coupon
50 Curl time :46 coupon
50 Tri ext time :45 coupon
Max consec. Merkins 13

MOLESKIN:
Ashley is back from Nicaragua on Saturday, Lord willing.  Continue to pray for her trip home and that ministry.
ANNOUNCEMENTS:
See Judge Judy’s post in the main channel for the details on Aug service opportunity

FUN With Numbers

THE SCENE: Tropical
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Head/neck back side to side x5, Grady Corns x5, Al Gores x4 10 sec hold, planks x4 10, 20, 30, 60 sec hold

THA-THANG:
(CMU) FUN With Numbers: grinder square linear numbered 0-9. Exercises determined by birth date, SSN, Phone, Weight, Age average, Zip, etc. until time.

0 = burpee x2 (single leg each time), merkin x2 (one arm push left, right each time), shoulder taps x2 (left and right tap = 1)
1 = 10 blockies
2 = 20 squats with block, 20 lunges (10 each leg)
3 = 30 CPRs Curl, Press, Raise (skull crushers)
4 = BBS x4, LBC x4, WWII x4
5 = Alarm Clocks x25
6 = Bernie x6 on Waxjob hill
7 = Thrusters x7
8 = Alpo x8
9 = Boat/Canoe with CMU x9

Cusack to each number. When number grouping completed, run the apex loop and plank until the 6 finishes. Repeat with new numbers.

MARY:
PAX Roulette

COUNT-OFF & NAME-O-RAMA
9 PAX

CIRCLE OF TRUST/BOM:
We are more than numbers. As leaders, we provide vision — desired future state. We engage. We execute a plan. WE measure (clear, agreed upon, defined end). We fix & adapt. These skills push us to be our best and bring others with us.

MOLESKIN:
N/A

ANNOUNCEMENTS:
Next Saturday, no beatdown at BS. Go to Arsenal instead for the flag pass to Butterfingers.

Meeting God on the Mountain

THE SCENE: overcast
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH – Tempo Squat – Tempo Merk – Mtn Climbers – LBAC fwd/bwd – Burpees – Cherry Pickers – Stretches

THA-THANG:

  1. Parking Lot (NW Corner along Rec Ctr)
  • 10 merkins – mosey to end of parking lot – 10 Bobby Hurleys
  • Rinse and Repeat – 5x
  • 1 minute plank
  • Mosey to Playground

2. Playground

  • Begin with 4 Pull-ups
  • 15 Merkins + 5 Pull-ups (5 rounds)
  • 1 minute plank
  • Mosey to Friendship Bell

3. Friendship Bell

  • 20 Merkins
  • 1 Minute Plank
  • Mosey to K-25

4. K-2(5) (OUR HIGHEST PEAK!)

  • 10 Merkins at Bottom
  • Sprint up hill
  • 10 BBS at Top
  • Rinse-Repeat x5
  • 2 Minute Plank
  • Mosey to Shovel Flag

MARY:
No Time

COUNT-OFF & NAME-O-RAMA
10STRONG

CIRCLE OF TRUST/BOM:

I shared with the guys a story from our family trip to Scotland. We spent almost all of our time in the Highlands with some hiking along the Great Glen Way, seeing the lochs and castles and the most beautiful, rugged green hills and grey skies. While anyone can see the sights and enjoy the beauty, many people have shared that there’s a feeling Scotland has. I felt it.

I experienced the thinness of the veil between heaven and earth. In the far north, Loch Broom opens up to the North Sea, and hides a small village called Ullapool. It is shielded from the North wind by the hills that surround it. On our only morning there, I woke up early to walk up the hills, to be alone. I wanted to ask God how we’ll make it through the season of change in our family’s life. As the hill climbed above the town, above the tree line, above any sign of humanity, I heard God.

More accurately, I sensed something so faint that I was surprised at how tiny and ephemeral it was. I imagined I would reach the top and cry out into the wild solitude . But it felt wrong to yell – I could only whisper. Through my ragged breath and the incessant North wind, I felt a message from God, like a memory. It was like a large library with hundreds of shelves, with thousands of books, and millions of pages – with one page lit up. It was the image of Jesus being baptized, with the Holy Spirit descending on Him, and the Father speaking over Him: “This is my Beloved Son with whom I am well pleased.”

On a lonely, achingly-beautiful and lonely mountain, I met God. I am exhorted once again to fix my eyes on Jesus in this difficult season, and because I am in Christ, I receive the Spirit upon me and the Father speaking those very words over me as well. “You are my beloved son with whom I am well pleased.”

Like my namesake, the prophet Elijah, I met God on the mountain. Not in the wind, not in the fire or the earthquake, but in a still, small voice in the hills above Ullapool.

MOLESKIN:
We praised God for an answered prayer and prayed for a continued concern for Tuba’s family.

ANNOUNCEMENTS:
Family Q with Pool Party; service opportunities – details in Slack.