F3 Knoxville

Hills of Contenmt

THE SCENE: 69 degrees, 99% humidity with a slight breeze to make Ol’ GLory show her colors
F3 WELCOME & DISCLAIMER: Check, Check, Check and Check
WARM-O-RAMA:

  • 5-Windmills
  • 6-Cherry Pickers
  • 10-LBAC (Foreward and Backward)
  • 10-Grady Corn
  • 10-Chattanooga (Suck-up) Cherry Pickers
  • 15-SSH

THA-THANG:
We began our morning with a mini D.O.R.A., PAX split into groups of 2. PAX 1 started doing the exercise while PAX 2 ran 100 yards and did 5 burpees, then ran back and switched.

  • 50 Merkins
  • 100 LBC
  • 200 Squats

Mosey to small hill next to light pole and completed 4 rounds of climbing exercise.

  1. ROUND 1-Welsh Dragon up, increasing in reps until reaching 10. Mosey down the hill, 3 Merkins at bottom.
  2. Round 2-Buddy up. PAX 1 hold Al Gore while PAX 2 does 50 1-count flutter kicks back pedal up the hill then 50 Sweat Angels at the top. Mosey down and switch.
  3. Round 3-50 Sumo Squats at the bottom, mosey up the hill 75 Monkey Humpers at the top.
  4. Round 4- FINAL ROUND! Arm Release Merkins at the bottom. Mosey up the Hill for San Antonio Shuffle at the top. start with 2 reps at bottom, 4 at top and increase by 2’s until reaching 10.

MARY:
5 Min. left, why do Mary when you can play a pleasant game of Rochamburpee. We’ll call it a practice run with no winner. Rules to be slightly modified next time to account for draws.
COUNT-OFF & NAME-O-RAMA
8 PAX Killed it this morning!!!
CIRCLE OF TRUST/BOM:
1 Timothy, Chapter 6: “But godliness with contentment is great gain. For we brought nothing into the world and we can take nothing out of it.” With all the temptation around us, and everyone trying to keep up with the rat race to take a second and be content with the great things we already have. All the tings we want or think we need eventually all add up to nothing compared to the gift that the Lord has given us. The assurance that at the end of it all we will greet him in the promised land. So just remember to take that second and thank the lord and find contentment in your current situation.
MOLESKIN:
Remembering Olive Oyl with his neck injury and all our others brothers who weren’t there for one reason or another. TAPS gentlemen.
ANNOUNCEMENTS:
August 6- Service/Work day at Cerebral Palsy Center @ 7:00 a.m. yard work, moving things, cleaning up. Message Judge Judy and see main thread for more info, equipment needed, etc.

July 30- Saturday Beat down with Coffee Whipped Cafe Coffeteria after. Hope to see everyone there!

Partner Rifle Carry = Fun

THE SCENE: Mid 70s, nice, no rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry pickers, lil’ baby arm circles, tempo squats, harry rockettes, tempo merkins.

THA-THANG:
Mosey to the big parking lot

  • Bear crawl to the first line, 1 burpee
  • Duck walk to the second line, 2 burpees
  • Bear crawl to the third line, 3 burpees
  • Duck walk to the fourth line, 4 burpees
  • Etc.

Mosey to the Coupon Pile

  • Partner up and rifle carry a cinder block to the hill
  • One partner runs up the hill while another does curls
  • When the first partner gets down, partner rifle carry around the median
  • Switch roles

Mosey to Sophomore Hill

  • Stay with your partner, run to the first corner, wait to be touched by group behind, then run to the second corner, all the way around

Mosey to the flag

CIRCLE OF TRUST/BOM:
I am due to become a first time father, likely this month. And with that comes many worries. Small, simple worries like: Do I really know how to change a diaper? And deeper, more significant worries like: Are we going to fail at this? Are we going to be financially okay? What if my son doesn’t follow Christ? Especially in today’s culture, these are worries that are always lingering. If I am not careful, it can take over my mind and effect the way I view myself and God. When these times come, I remind myself of Philippians 4:6-7, which says, “Do not be anxious about anything, but in everything, by prayer and supplication, with thanksgiving, make your requests known to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.” It is interesting that he doesn’t say that when we make our requests known to God that He will instantly solve our all problems and our worries will go away. It says the peace of God will guard our hearts and minds in Christ Jesus. So, instead of my mind being filled with worries, fears and anxieties, it is filled with the peace of God. 

So, I know I am not the only one with worries, fears and anxieties, whether with kids, work or something else going on. Whatever that thing is that is on your mind right now, give it to the Lord, cast it on Him and the peace of God will come and guard your heart and mind.

 

St. Francis and the Birds

THE SCENE: Partly Cloudy Skies, about 92 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Plank Jacks, 10 Squat Jumps, 5 Burpees, 10 Twisties, 10 Windmill, 10 Tempo Merkins, Michael Phelps
THA-THANG:
Mosey to the stop sign by the Northeastern Corner of the Admin. Bldg.  We will stop under the shade of the large tree to do 20 Hello Dollies.

Mosey to the perimeter trail and take it as if going to the bottom of Mt. Everest.  We will stop, however, in the shade by Lyon’s Bend to do 20 American Hammers.

Next, we will run up Roadshow Run, stopping to do Ten Calf Raises at each set of the three sets of stairs and 3 Burpees above each set of stairs on up to the top.  At the top, we will do 20 Flutter Kicks and 25 Baby Crunches.

Mosey past the Space Needle to the steps at the Admin Bldg.  There will be a water cooler and cups to stop for one minute to have cold water.

Mosey to the sidewalk that goes underneath the shade to the stop sign at the Northeastern Corner of the Admin Bldg.  There will be 6 cones set up along the sidewalk and along the roadway that comes back to the Coliseum.  We will run in a clockwise motion down the sidewalk and back up the road, stopping at each cone to do 10 Merkins.

Rinse and Repeat with 10 Big-Boy Sit-ups at each cone.  Rinse and repeat with 5 Hand Release Merkins.  Rinse and repeat with 10 Star Jumps.

Mosey back to steps of the Admin Bldg for another one minute drink of water.

Next, we will run in a counterclockwise circle around the loop stopping at each of the following locations to do the following exercises:

  • 12 o’clock:  20 Bench Dips at the steps of the Admin Bldg.
  • 9 o’clock:  20 Carolina Dry Docks
  • 3 o’clock:  20 Box Cutters

Mosey to AO.

MARY:
Boat Canoe.
COUNT-OFF & NAME-O-RAMA
17 men, no FNGs.
CIRCLE OF TRUST/BOM:

God, Nature, St. Francis and the Birds

St Francis of Assisi was an Italian Catholic Friar, deacon and mystic.  He founded the Order of Friars Minor, the women’s Order of St. Clare, the Third Order of St. Francis and the Custody of the Holy Land. He was canonized patron saint of Italy by Pope Gregory IX.  He is one of the most venerated religious figures in Christianity.  He was known to be a man of grace and a great lover of God’s creation.  He loved animals.  Legend has it that birds would fly up to him and alight on his shoulder.  On one journey he took with fellow monks, it was told that he stopped to preach to his sisters the birds.  Legend has it the birds became still and silent while he preached.

An Irish Poet, Michael Longley, wrote the following poem about St. Francis which is a beautiful depiction of the patron saint marveling on God’s creation and speaking to birds.  By the way, Michael Longley is not a Christian although he is obviously an admirer of St. Francis.

St. Francis to the Birds by Michael Longley

And, summing up, I think of when
With cloud and cloudburst you confer,
By God’s sheer genius lifted there,
Lighthearted starling, nervous wren.
It is perfection you rehearse –
God placed the limpet on a rock,
He dressed the primrose in its frock upside down with its leg showing
And closed the chestnut in its purse:
Creating one more precedent,
With no less forethought, no less care
He gave you feathers and the air
To migrate to his best intent.
To useful angles well aligned,
At proper heights compelled to tilt,
Across kind landscapes yearly spilt –
Birds, you are always on his mind.
Quick emblems of his long estate,
It’s good to have you overhead
Who understand when all is said,
When all is done, and it is late.
May my sermon, like your customs,
Reach suddenly beyond dispute –
Oh, birds entire and absolute,
Last birds above our broken homes.

Thank you God, for your creation.  Thank you for the birds in the sky that sing to us each day.  Help us to protect the blessings you have bestowed upon us.

MOLESKIN:
Prayers for Doubtfire who has an ailing back – prayers that he heals quickly; prayers for Dawg Paddle whose wife has told him that he wants to divorce him – prayers for her as well.
ANNOUNCEMENTS:
We will have a F3 Knoxville 2nd F gathering after our Asylum PM workout this Thursday.  We will meet at Union Jacks.

HIM Equip 4 life

THE SCENE:  cloudy with a chance of a Orange moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The PAX did the Albatross wings  in cadence  (See the F3 exercise Lexicon) excluded the front raises, overhead press and the 45 ° hold

THA-THANG:
Mosey to the pool wall for

  • 47 Mike Tyson
  • 1 bear  crawl
  • 47 Superman Merkins
  • Then recovered and walked to the front of the pool wall for
  • 47 Alligator merkins towards the playground
  • recovered with name one thing your grateful for
  • Then did Pull/Plank
  • 4 circuit of 7 pullups then 1 minute hold
  • MARY:
    Some Al-gore hold
  • Some flutter kick
  • Sprint jail break
  • Some American Hammers
  • Some Basselets
    COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Finally, my brethren, be strong in the Lord and in the power of His might. Put on the whole armor of God, that you may be able to stand against the wiles of the devil. For we do not wrestle against flesh and blood, but against principalities, against powers, against the rulers of the darkness of this age, against spiritual hosts of wickedness in the heavenly places. Therefore take up the whole armor of God, that you may be able to withstand in the evil day, and having done all, to stand. Stand therefore, having girded your waist with truth, having put on the breastplate of righteousness, and having shod your feet with the preparation of the gospel of peace; above all, taking the shield of faith with which you will be able to quench all the fiery darts of the wicked one. And take the helmet of salvation, and the sword of the Spirit, which is the word of God; praying always with all prayer and supplication in the Spirit, being watchful to this end with all perseverance and supplication for all the saints—
Ephesians 6:10‭-‬18

MOLESKIN:
This PAX showed up equipped to get stronger and meet there challenges . The HIM equips for his occupation

Likewise we need to daily equip ourselves with the whole Armor of God so we can be equipped to stand against evil as well as help those in our lives to stand as well.

By teaching the next generation,  our spouse how to also stand against the evils and challenges to come

Brickyard – CMU, run, AMRAP & repeat

THE SCENE: Gloomy and sometimes breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hops
 Temp Squats
Cherry Pickers
 Claps: OH, Front
Arm Circles
 Mosey

THA-THANG:

Partner Circuit: Run lap, alternate between stations
 This partner does as many reps as possible until other partner finishes CMU reps.
CMU AMRAP
10 Squat Thrusters ## OH Claps
20 Curls ## SSH
30 Derkins/Merkins ## Shoulder Taps
40 OHPress ## Mntn Climbers
30 Lunges
## Carolina Dockers
20 Grave Diggers ## Front Claps
10 Blockees ## Wind Mills
Mosey
Push-up-orama
Diamond Merkins to a 3-count

MARY:

Flutter Kicks
 Hello Dollies
LBCs
 Superman
side bends
Planks

CIRCLE OF TRUST/BOM:
Matt 13:18 “Listen then to what the parable of the sower means: 19 When anyone hears the message about the kingdom and does not understand it, the evil one comes and snatches away what was sown in their heart. This is the seed sown along the path. 20 The seed falling on rocky ground refers to someone who hears the word and at once receives it with joy. 21 But since they have no root, they last only a short time. When trouble or persecution comes because of the word, they quickly fall away. 22 The seed falling among the thorns refers to someone who hears the word, but the worries of this life and the deceitfulness of wealth choke the word, making it unfruitful. 23 But the seed falling on good soil refers to someone who hears the word and understands it. This is the one who produces a crop, yielding a hundred, sixty or thirty times what was sown.”