F3 Knoxville

The Cracked Pot

THE SCENE: 69 Degrees and Humid
F3 WELCOME & DISCLAIMER

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone
WARM-O-RAMA:

10 Windmills

10 4-Count SSH

5 Kick throughs (one each side)

10 merkins

10 tempo squats

10 Imperial Walkers

THA-THANG:

Mosey to Sophomore Hill switching between Bernie and Mosey at each tree

4 Corners 

Split into 2 teams. The team who completes the most corners in 13 minutes Wins!

Each corner will have a different exercise for 25 reps. Each team will repeat the loop until time is up. 

1st Corner-25 Merkins – Butt kicks to next corner

2nd Corner-25 Pickle Pounders – Bernie up the hill

3rd Corner-25 SSH- Skip to next spot

4th Corner- 25 Bobby Hurleys- run down Sophmore Hill

(We got 2 1/2 rounds in 13 minutes)

The team’s tied so 5K chose 10 burpees for the group

Mosey to Coupon Pile and then to the O2 parking lot

Coupon drags 

Start in the parking lot close to the hill and work our way to the other end

1st group starts in plank position and drag their coupon through with leading hand for 3 reps and switch sides working their way across the parking lot, Group 2 runs to the top of the hill and perform 2 hydraulic squats then back down to their coupon, then Group 1 will head up the hill. 

(We got 2 rounds)

Recover and take coupons back to the pile. 

Mosey to O6 Parking Lot stopping for some calf raised along the way. 

11’s 

10 Sissy Squats run to the other end of the parking lot

1 Leg Kick Through (1 each side)  run back to start

9 Sissy Squats run to the other end of the parking lot

2 Leg Kick Through’s (1 each Side) run back to start

…

…

Group got to roughly 5 Sissy Squats and 6 kick throughs before we recovered.  

Mosey back to Shovel Flag

MARY:

10 BBS (OYO)

10 Infinity Loops (4-count)

COUNT-OFF & NAME-O-RAMA
15 no FNG’s
CIRCLE OF TRUST/BOM:

https://bible.org/illustration/cracked-pot 

A Water Bearer in India had two large pots, each hung on each end of a pole which he carried across his neck. One of the pots had a crack in it, and while the other pot was perfect and always delivered a full portion of water at the end of the long walk from the stream to the master’s house, the cracked pot arrived only half full. For a full two years, this went on daily, with the bearer delivering only one and one-half pots of water in his master’s house.

The perfect pot was proud of its accomplishments, perfect to the end for which it was made. But the poor cracked pot was ashamed of its own imperfection and miserable that it was able to accomplish only half of what it had been made to do. After two years of what it perceived to be a bitter failure, it spoke to the Water Bearer one day by the stream. “I am ashamed of myself, and I want to apologize to you.” “Why?” asked the bearer. “What are you ashamed of?” “I have been able, for these past two years, to deliver only half my load because this crack in my side causes water to leak out all the way back to your master’s house. Because of my flaws, you have to do all of this work, and you don’t get full value from your efforts,” the pot said.

The Water Bearer felt sorry for the old cracked pot, and in his compassion, he said, “As we return to the master’s house, I want you to notice the beautiful flowers along the path.” Indeed, as they went up the hill, the old cracked pot took notice of the sun warming the beautiful wildflowers on the side of the path, and this cheered it some. But at the end of the trail, it still felt bad because it had leaked out half its load, and so again it apologized to the bearer for its failure. The bearer said to the pot, “Did you notice that there were flowers only on your side of your path, but not on the other pot’s side? That’s because I have always known about your flaw, and I took advantage of it. I planted flower seeds on your side of the path, and every day while we walk back from the stream, you’ve watered them. For two years I have been able to pick these beautiful flowers to decorate my master’s table. Without you being just the way you are, he would not have this beauty to grace his house.”

Takeaways:

We all have unique things about us that from our perception are “flaws”.

God’s economy operates differently than ours, He takes our perceived “flaws” and uses them to His advantage and to advance his Kingdom. 

As HIM’s we can go boldly forward knowing that in our weakness we find strength in Him.

MOLESKIN:

ANNOUNCEMENTS:
Pool Boy on Q Wednesday, Anchorman on Q Friday

Father’s Day Six-Pack

THE SCENE: 70°. 90% humidity. Gloomy, but not gloomy enough.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers IC
  • Baby Arm Circles IC
  • Tempo Squats
  • SSH IC

THA-THANG:

Not quite warm yet. Did some 7s on the basketball courts: Box Cutters & Hand-Release Merkins

Brought my dad bod & a six-pack of stations at the splash pad to celebrate Father’s Day. PAX rotated through stations and completed AMRAP of the prescribed exercise until the man at the BBS/Dips station completed 20 reps & called “next”. Rinse & repeat. Few miles, many smiles. Stations included:

  • BBS | Dips
  • Calf Raises | Mtn Climbers
  • Flutter Kicks | Merkins
  • Squats | SSH
  • V-Ups | Burpees
  • Box Jumps | Dry Docks

MARY:

  • American Hammers IC
  • LBCs IC

STRETCHES:

  • Groin
  • Hamstring

COUNT-OFF & NAME-O-RAMA

6 PAX

CIRCLE OF TRUST/BOM:

Offer Forgiveness – Seek Forgiveness  – Model Forgiveness

MOLESKIN & ANNOUNCEMENTS:

Ebony and Ivory

THE SCENE: 67 and steamy

WARM-O-RAMA:
side straddle hop, cherry pickers, burpees, big boys, mericans

THA-THANG:
CMU Relay – partner up (one holds plank while other runs to cone and does exercise then switches with partner)

  • iron mikes – 30
  • alternate hand mericans – 25
  • squat jumps – 20
  • burpees – 15
  • CMU thrusters –  10
  • CMU thrusters – 10
  • burpees – 15
  • squat jumps – 20
  • alternate hand – 25
  • iron mikes – 30

MARY:
flutter kicks
COUNT-OFF & NAME-O-RAMA
GI-Jane (not in system yet)
CIRCLE OF TRUST/BOM:
Psalm 112

  • Blessed is the man who fears the Lord
  • A righteous man deals justly and generously
  • Have a steady heart – trusting in the Lord drives away wickedness

 

Father’s Day Edition: Heritance

THE SCENE: Low 60’s, 93% humidity, clear…cool and muggy.  A great morning for sweat!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH – 20 x 4 ct
  • Cherry Pickers – 5
  • Windmills – 10 x 4 ct
  • Little baby arm circles, 10 forward, 10 back, 4 ct

THA-THANG:
Count off and partner up, rotate partners at each new set.  Dora style – 1 partner works while the other holds in position.  1st partner goes until he has to tap out and pass on reps to the other.
1 PAX was given a verse to memorize and pass on to his partner and so on at each new set:
Fathers, do not provoke your children to anger, but bring them up in the discipline of the Lord.
Ephesians 6:4

  • Mosey to Field 2 – 100 derkins, hold v-up position, group lap around the field
  • Mosey to upper parking lot – 100 jump squats, plank, group lap
  • Mosey to Field 3 – 100 burpees, hold dip, group lap
  • Mosey to Lower Diamond – 200 American hammers (4 ct), alternating side plank, group lap around playground
  • Mosey to Upper Diamond – 150 dips, hold air squat, mosey uphill to lap around field 1
  • At Field 1 – 100 flutter kicks (4 ct), hold Peter Parker or Mtn Climber, group lap
  • 50 swerkins, lunge, group lap
  • Mosey to AO

MARY:

  • Crunchy frog (boat/canoe) – 20 x 4 ct
  • Hello Dollys – 20 x 4 ct
  • High/low plank – 1 min

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:

Heritance or heredity is a common genetics term. It is the passing on of traits from parents to offspring. This felt an appropriate topic given that it’s Father’s Day weekend. During the Q, a verse was given to one member to pass on throughout the workout. Ephesians 6:4 Fathers, do not provoke your children to anger, but bring them up in the discipline of the Lord. Due to recent events and social upheaval, racial division has been on my mind quite a bit. Trying to educate myself, I’ve been reading, listening, watching, discussing with friends, family, and other F3 brothers, all with good intentions and thoughts from an outsider’s perspective. One video helped provide some insight. Saying Black Lives Matter isn’t saying that other lives don’t. Of course they do! What it is saying is that there are members of our society that are treated differently on the sole basis of skin color. Unfortunately, I can not argue against that. Nor can I truly relate. Seeking further understanding, I called a good friend who is like minded, holds similar values and beliefs, is honest, open, and is black. It was an incredible conversation. I’ve always considered slavery a thing of the past. It’s not truly real to me because I never experienced it. No one still alive in this country has. What I hadn’t considered is heritance, cultural heritance. The stories that are passed from generation to generation. The traditions. The beliefs. Even fears, angers, and other prejudices. My white culture does the same thing. But for her, it was hundreds of years of persecution built up and passed on. Slavery. The Underground Railroad. The fight for emancipation where blacks still counted as less than a person. Jim Crow Laws and segregation. The Civil Rights Movement. The 80’s where crack flooded black communities because it was cheap. And now, with technology and the speed of information, we’re see the worst among us still perpetuating hate and stereotypes. Slavery was abolished in 1865. And while that seems like a long time ago, there are still grandparents that had grandparents that could give first hand accounts of what life as a slave was like. It’s these stories that have been passed on that keep the fear and anger alive, fueled by those that still believe and act out of hate. While I agree that letting these stories go would help to ease racial tensions, it’s my job as a white man to make sure I’m passing the right messages on. By my words. My actions. My thoughts. Let us be the example of how we, as humans, should act. Otherwise, we just keep running in circles. 2 John tells us that we are to be obedient to His command. That command is to love one another. If we are obedient, then we will walk in love and we will share that love with others. Our Father’s perfect love will pour out and ease the pain and hurt of this world. Cavalier asked at a recent Q, where are you going and who is following you? I immediately thought of my kids. I want this world to be better for them. This isn’t an issue that will be solved this generation. However, by passing on the right messages, giving my children the right heritance, I can help them make the world a better place for all men and women. So my challenge to you is this, think about your heritage and what you’re passing on, intentionally or unintentionally. What messages are you passing on?

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Off the Chain @ DP July 18

Perspective

THE SCENE: Foggy, temps in high 60’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Jump Squats, Around the World Each Hand, 10 Cherry Pickers, 10 Windmills, Michael Phelps

THA-THANG:
Mosey to Southern Ball Fields Parking Lot.  We will circle the parking lot twice, stopping at each cone to perform exercise and moving to the next cone by the method designated on the cone:

  • Cone 1:  20 Bobby Hurleys.  Butt Kick to Cone 2.
  • Cone 2:  20 Hello Dollies (4 ct). Sprint to Cone 3
  • Cone 3:  20 Iron Mikes (both legs = 1).  Bear Crawl to Cone 4.
  • Cone 4:  20 Merkins.  Bernie to Cone 5.
  • Cone 5:  20 Big Boy Sit-ups.  High Knees to Cone 6.
  • Cone 6:  20 Star Jumps.  Grapevine Left to Cone 7.
  • Cone 7:  20 Flutter Kicks (4 ct).  Hop to Cone 8.
  • Cone 8:  20 Carolina Dry Docks.  Grapevine Right to Cone 1.

Mosey toward the Northshore Entrance to park.  We will stop at shaded area by apt buildings.  20 American Hammers.  10 Tempo Merkins.

Mosey to stop sign at southeastern corner of Admin Bldg.  30 second gander at scenery.  Mosey to Bat House.  We will do High Mountain Roundabout which will be the following:

  • 10 Hand Release Merkins by Bat House.  Then run down initial steps of Roadshow Run to grassy field below.
  • 20 Diamond Merkins.  Then run to grove of trees just below summit of Mt. Everest.
  • 10 Burpees.  Then run uphill to summit of Mt. Everest.
  • 20 Boy Boy Sit-ups.
  • Rinse and Repeat above.

Next, we will run down Roadshow Run to Perimeter Trail. From there we will head on trail toward Lyons Bend.  At perimeter trail we will head east and across road that goes to entrance way at Lyons Bend.  We will cross the roadway and stop to do 20 American Hammers.

We will then head on trail east and south to lower area parking lot.  We will head that way by doing 14’s, lunging for one light and then sprinting for four until we reach parking lot.

Next, head back to AO.

COUNT-OFF & NAME-O-RAMA
16 men, no FNGs.
CIRCLE OF TRUST/BOM:
2020 has certainly been a difficult year and citizens in our country are a bit on edge right now.  You see it in the arguments between citizens on how serious a threat the Coronavirus truly is and whether we should be opening businesses at this time.  You see it in the protests going on related to the recent killings of black men by police.  Whether you support or are against opening up during the Coronavirus, whether you tend to look favorably upon the protests or are more prone to see the destruction caused by rioters, it is easy to judge that “other side”.  In some of our BOMs, however, we have been asking ourselves whether this is what God wants us to do.  Should we angrily judge someone whose ideas are different than ours or should we try to love them and make the attempt to understand their perspective?

We can learn to love even our worst enemies if we can learn to truly put ourselves in their shoes, openly hear their stories, and do so in a non-judging way.  And I think that is what we are needing more of at this time when politicians and even newspapers and news stations make quick judgments and fail to view the perspective of the other side.

When I spoke in my last BOM, I did not have time to talk about a story that I had actually included in the written Back Blast. The story is about White Fang.  White Fang is the name of a novel written by Jack London.  Some of you may have read it.  In the novel, White Fang is a vicious dog, one that will strike you and tear you apart.  He is a dog to avoid because his look and actions spell D-A-N-G-E-R and H-A-R-M.  Why is he like this?  Part of the reason is his genetics.  He is part wolf and wolves can certainly be savage.  The bigger reason, however, it that he has been taken advantage of by humans his entire life.  He has been beaten by others for use as a work and sled dog and has been unfairly used by men in betting games where White Fang fights with other dogs.  A guy named Weedon Scott meets White Fang for the first time after one of these fights where White Fang is almost killed.  He takes pity on the dog and takes him away from it’s current owner who has used him in the dog fights.  He feeds the dog and nurtures him back to life.  The dog doesn’t trust him but Weedon certainly can understand why, given what the dog has gone through.  Weedon slowly, slowly gets closer to the dog, trying to develop a bond with him.  At one point he goes too quickly and is viciously bitten.  But, Weedon doesn’t give up on the dog.  He takes the dogs perspective, realizing that he had tried to quickly to pet the dog when the dog feared him and didn’t trust him.  He continues to feed the dog, continues to use cooing language and weeks later touches the dog again.  White Fang growls a low growl.  He both doesn’t like the touch but also likes it.  This touch thing is different and for some reason it feels good.  Over time the man and dog form a wonderful bond. Those of you who love dogs know what that bond can be like.  Weedon Scott is long longer seen as a threat – he is seen as a Love God by White Fang.  This once vicious dog is so strongly bonded to Weedon that he will do anything for him.  And, at the end of the book he saves both Weedon Scott and his family from their own harm and possible deaths.

As HIMs, we can learn to patient and loving.  We can learn to take the perspective of others, even when we don’t agree with their opinions.  We can learn to love our enemy as Jesus would want us to do.  In so doing, we may form bonds we never thought we could have and even change the lives of those former enemies for the better.

MOLESKIN:

Praise for Choir Boy’s wife that, although she is having lymph node issues, her Ultra Sound looked good.  Prayers for the wife of Rainbow’s wive’s grandmother who is at her last days of life.  Prayers for Rainbow’s friend whose wife died.  Prayers for Lillydipper’s wife, Jan, who is undergoing chemotherapy treatment at this time for breast cancer.

ANNOUNCEMENTS:
Q101 is occurring this morning at Bomb Shelter