F3 Knoxville

Sheep and Voices

THE SCENE: Cloudy and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20, Cherry Pickers x 10, Stretching

THA-THANG:
My version of Cut-A-Flip – 4 groups of 2 exercises. Partnered up. One partner does one exercise in the group while other partner does other exercise then swap. After each round is complete, take a mosey around the playground area and do next set.

  • Dive Bombers / WWII or BBSU (10 each)
  • Overhead Press / Goblet Squats (20 each)
  • Dips / Leg Raises (20 each)
  • Curls / Calf Raises (20 each)

MARY:
LBC’s x 25 OYO, Flutter Kicks x 20

COUNT-OFF & NAME-O-RAMA
Doctor, Cow Patty, Pennies, Halfday, Shenanigans, Burnout, Rep Sleepy, Master, Trousers
CIRCLE OF TRUST/BOM:
Read John 10:1-18
MOLESKIN:
We are compared very often in the Bible to sheep. Sheep are dumb! They wander off from their herd alone and get themselves into all kinds of trouble. A lone sheep has no protection and is easily picked off by a predator. We as men can easily become that lone sheep, coming to think of ourselves as a lone wolf in this world and having unrealistic expectations of ourselves to be strong, not letting anyone hold us accountable or see us vulnerable, and not depending on a group to build each other up. That is dumb thinking! God did not design His bride to operate that way.

Be careful men who you are listening to and whose voice you allow to speak into your life. There is one voice that should drown all others, and that voice is God’s alone. When we allow other voices to take precedent, we can get ourselves in a mess very quickly. Does God use other people to speak into our lives? Absolutely, and thanks be to Him for those people! Does our enemy also use people to accomplish his ends and lead us astray? Absolutely. God has used many people to speak into my life and share wisdom, but ultimately that wisdom came from God. I was laying floor down in my house and God taught me a lesson about listening to my wife, and there’s nothing quite like getting called out by your kids for your own bad behavior or hypocrisy. Faithful are the wounds of a friend. I have been convicted many times when scolding my children, and as the words came out of my mouth, I realized how I have done that exact same thing. I have had other voices I have listened to, namely my own, that have resulted in hurting myself and others, missed opportunities, and outright sin. This includes my struggle with suicidal thoughts, which I have dealt with since I was 12. I understand it’s not from God, and the enemy wants to take me out. I realize life isn’t easy, and we are in a fight. Fight the good fight of faith, my brothers, and listen to God’s voice, which will never lead us astray.

Also, be careful about the voice you are being. If you are in Christ, you are His ambassador. Be an encouraging and faithful voice to those around you.

ANNOUNCEMENTS:
Post-workout breakfast at Rep Sleepy’s house on Saturday, July 16th. Scheduled Work Day at The Cerebral Palsy Center on Saturday, August 6th.

It’s OK to be slow (to anger :-)

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
• Reach for the sky
• Let it hang
• Cherry Pickers
• Hairy Rockettes
• Tempo Merkins
• TN Rocking Chairs
• Plank; Right hand up; Plank; Left hand up
• Mosie to the courtyard

THA-THANG #1:

Courtesy of “Funk Roberts” on YouTube. I accidentally fartsacked a couple of weeks ago and found this workout to do at home. Do each exercise twice for 30 seconds with a 30 second rest in between.
1. Side Straddle Hop
2. Merkins (fingers out, shoulders back, elbows in)
3. Forward Lunges (keep core tight)
4. Freddie Mercuries (slow, hands out, elbows out, rotate to focus on your core)
5. Mountain Climbers
6. Seal Jacks (engage rear delts, back exercise)
7. Wide Push Ups
8. Reverse Lunges
9. Wide Crunches
10. Burpees

THA-THANG #2:

• Mosie to the coupon pile
• Everyone grab a coupon
• Break into 2 groups
• Group #1 carries to bottom of freshman hill and starts the rotation. Group #2 stays at the coupon pile and starts the rotation from there.
• At bottom of hill, Coupons (x15 each)
◦ Curls
◦ Presses
◦ Tricep extensions
• Bernie to top of hill and do 5 pull-ups
• Mosie back to coupon pile, Coupons (x15 each)
◦ Bent over rows
◦ Kettle bell swings
◦ Bench press
• Run to bottom of hill

MARY:
No time!

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Psalm 103:6-11
6 The Lord gives righteousness
and justice to all who are treated unfairly.
7 He revealed his character to Moses
and his deeds to the people of Israel.
8 The Lord is compassionate and merciful,
slow to get angry and filled with unfailing love.
9 He will not constantly accuse us,
nor remain angry forever.
10 He does not punish us for all our sins;
he does not deal harshly with us, as we deserve.
11 For his unfailing love toward those who fear him
is as great as the height of the heavens above the earth.
Eph 4:26
“In your anger do not sin”: Do not let the sun go down while you are still angry,
James 1:19
19 My dear brothers and sisters, take note of this: Everyone should be quick to listen, slow to speak and slow to become angry,

Tim Keller on Anger

• https://youtu.be/2v-2ewGCQB4
• Note that God reveals himself as slow to anger. Its OK to get angry. To be like God, however, we need to do it slowly and at the right things.
• Anger is not the opposite of love; hate is and the ultimate form of hate is indifference
• Anger has a basic goodness. In this form is it response to love being threatened.
• What do we get angry about? There’s our loves and maybe our idols.
• On the flip side, what are things that should be getting angry about but don’t?
• In Mark 11, Jesus got angry about sin in the temple keeping Gentiles away from God. Yet, in his anger we are told he began to teach the people. He was in control of himself the entire time.

Ride The Lightning

THE SCENE: Humid with storms in the distance.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH on the 4ct, some Wayne Dunn’s over to 10 4ct Mountain climbers, then some baby arm circles front and back with a seal clap.  Ready to mosey
THA-THANG:
Mosey’d to hill on the dragon for a circuit of exercises with rep counts of 20,15,10,5.

The idea was to perform 20 reps at the bottom of the hill, then run up and do 15…back down for 10, and up for the final 5

Exercises were

  • Merkins
  • Dry Docks
  • Froggy Squats
  • Imperial Walkers
  • 4ct LBCS

Once complete mosey to asylum building (idea was to use metal stairs but lightning dictated otherwise) and completed 20 4ct flutters

Mosey’d back to the pavilion for some partner DORA’s rep total AMRAP

Exercises were dips, rows, and flutters.  While partner one does exercise, partner two ran around AO light pole.

Finished on the cloud with some wayne dunn’s and some leg stretches.

 

 

 

MARY:
Not really.  See above
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Spoke on leadership.  More specifically Spiritual Leadership.  “Let us not pass the buck of leadership because we think ourselves incapable.”

11’s and Dragons

THE SCENE: 74 and steamy

F3 WELCOME & DISCLAIMER: Administered


WARM-O-RAMA:
SSH IC x 20
Cherry Pickers IC x5
Arm Circles Forward and Back IC x 10 each
Dive Bombers IC x5
Squats IC x10
Rocky Balboa IC x20

THA-THANG:

  • Mosey to sophomore hill. 25 Flutter Kicks IC at the bottom.
  • Bernie to top of hill and mosey to the corner

 

  • Split into two groups and and do the following for 11’s
    • Rows at wheelchair ramp
    • Squats at the trailers

 

  • Mosey to coupon pile and perform the following once through:
    • Squats x20
    • Curls x20
    • Heavy Hammers x20 (2-count)

 

  • Mosey to duck pond with a stop halfway for some Freddy Mercury’s led by Erector. Split into two groups for a Welsh Dragon Competition:
    • Welsh Dragons for 3 minutes. Team with most cumulative reps wins!
      • Team 1 (42 reps) – Team 2 (44 reps) – close one, but Team 1 falls to the dragon this time

 

  • Mosey to crosswalk and form a line along the curb. Hold Al Gore while last man in line bear crawls to the front of the line (Indian Run Style).  Next man follows when bear crawler is 4-5 men ahead. Continue this until next crosswalk

 

  • Mosey to the flag and Jail Break from Survivor’s parking spot.

MARY:
No time
COUNT-OFF & NAME-O-RAMA
12 HIMs
CIRCLE OF TRUST/BOM:

Was Napoleon revolutionary or revolutionary? Thought taken from bottom of page 24 in “Freed to Lead” book.

We often think that we must be inventive and creative to have impact whether it be leading a workout, being a father, a husband, or at work. Napoleon invented nothing new, but instead took all of the best parts of the  inventions and creations before him and put them to good use. We can do the same in all aspects of our lives. You don’t have to come up with new ideas or inventions to lead a good workout, to be a good husband, to be a good father, or to be a successful employee. Find others that have found success before you and borrow the best parts that will work for you. This is how we can find success and move forward.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
No announcements

Give HIM 11

THE SCENE: A beautiful and muggy summer morning
F3 Welcome and Disclaimer: The usual

WARM-O-RAMA:

  • 5 slow cherry pickers IC
  • 5 Abe Vigodas IC
  • 10 Imperial Walkers IC
  • 10 Merkins OYO
  • 1/2 lap on loop to smokehouse for some CMUs

THA-THANG:
1st and 10s

  • Goblet Squat at Start Line, Merkins each cone
  • Curls at Start Line, CDDs each cone
  • HIMs choice of what sets were left
  • It was humid

MARY:
15 V-Ups right as we came up on time
COUNT-OFF & NAME-O-RAMA
11 HIMs, Blindside had to take off to be the great other F(ather).
CIRCLE OF TRUST/BOM:
“Rejoice in hope, be patient in tribulation, be constant in prayer.” Romans 12:12
MOLESKIN:
Prayers for Ribbed and Blindside’s families, those that are sick and those that are traveling.
ANNOUNCEMENTS:
Sign up on the Q-Calendar!  Cerebral Palsy Center work day on August 6th, 7am.  See Judge Judy’s message on the main channel in Slack for more details.  Need some F3 muscle, landscaping tools, and other opportunities.