F3 Knoxville

Best Way to Beat the Cold

THE SCENE: 20s – cold and crispy @ The Project (AKA, the ‘Kridge)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Tempo Squat, Merkins, BBS, 5 Burpees OYO, mosey to Playground

THA-THANG:
3 Rounds of 10 Pull-ups, mosey to Parallel Bars for 10 Dips – Then mosey to Amphitheater to hold Plank.

11’s: Boxjumps on Stage, Bernie Uphill to Platform for Squats. Hold Al Gore till the 6. Mosey to Library Parking Lot.

11’s: BBS on one end of Parking Lot/V-Ups on other end.

MARY:
Mary? Mary who? Ain’t nobody got time for Mary today…

COUNT-OFF & NAME-O-RAMA
7 STRONG: Erector (AOQ), Boxcar (RESPECT-RESPECT), Chaco (RESPECT), Trolley (RESPECT), Samaritan, Rocket, Snaggletooth

CIRCLE OF TRUST/BOM:
Ephesians 1:5 – “God decided in advance to adopt us into his own family by bringing us to himself through Jesus Christ. This is what he wanted to do, and it gave him great pleasure.” (New Living Translation)

We are each chosen, loved sons of God through Jesus. It brings the Father great pleasure and delight to have chosen us, and to continue choosing us as his adopted sons. We belong to HIM and we have meaningful work to do with HIM (special task and mission for which we are specially chosen and fitted to accomplish) – all because we are chosen sons.

MOLESKIN:

Inspired by the stories of guys at The Project and JUCO who have shared their journey of discovery and breakthrough as adoptees meeting their biological parents. They have a special grasp on God’s choosing of us.

ANNOUNCEMENTS:

Lucky #7

THE SCENE: 20’s & cold, thankfully no wind.

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Cherry pickers x 5
  • SSH x 20 (4ct)
  • Squats x 10 (4ct)

 

THA-THANG:

7 of Diamonds.   4 cones were set up in a diamond shape.  As a group, mosey around the diamond, stop at each cone and perform the following exercises.  All reps are a multiple of 7.

  • Lap 1 – 7 Burpees
  • Lap 2 – 14 Mountain Climber (4ct)
  • Lap 3 – 21 Iron Mikes (4ct)
  • Lap 4 – 28 American Hammers (4ct)
  • Lap 5 – 21 Merkins (4ct)
  • Lap 6 – 14 Monkey Humpers (4ct)
  • Lap 7 – 7 Burpees

MARY:

Dealers choice:

  • Tank – LBC x 41
  • Junk – Hello Dolly x 20
  • Mayberry – Reverse Cowgirl x 20ish – too much laughing to count

COUNT-OFF & NAME-O-RAMA
10 HIMs:  Tank, Junk, Mayberry, Frosty, I-Beam, BlueCross, ToeBox, Abacus, Tweet-E, Bartman

CIRCLE OF TRUST/BOM:

The Parable of the Sower — Luke 8:4-15

 4 While a large crowd was gathering and people were coming to Jesus from town after town, he told this parable: 5 “A farmer went out to sow his seed. As he was scattering the seed, some fell along the path; it was trampled on, and the birds ate it up. 6 Some fell on rocky ground, and when it came up, the plants withered because they had no moisture. 7 Other seed fell among thorns, which grew up with it and choked the plants. 8 Still other seed fell on good soil. It came up and yielded a crop, a hundred times more than was sown.” When he said this, he called out, “Whoever has ears to hear, let them hear.” 9 His disciples asked him what this parable meant. 10 He said, “The knowledge of the secrets of the kingdom of God has been given to you, but to others I speak in parables, so that, “ ‘though seeing, they may not see; though hearing, they may not understand.’a 11 “This is the meaning of the parable: The seed is the word of God. 12 Those along the path are the ones who hear, and then the devil comes and takes away the word from their hearts, so that they may not believe and be saved. 13 Those on the rocky ground are the ones who receive the word with joy when they hear it, but they have no root. They believe for a while, but in the time of testing they fall away. 14 The seed that fell among thorns stands for those who hear, but as they go on their way they are choked by life’s worries, riches and pleasures, and they do not mature. 15 But the seed on good soil stands for those with a noble and good heart, who hear the word, retain it, and by persevering produce a crop.

Jesus is clearly talking about man’s response to His call for salvation, which is an entire discussion unto itself.  This morning I focused on the current state of our hearts, particularly verse 14.  If I’m honest, a lot of times I feel like the seed from verse 14 – that which gets distracted and lulled by the American culture.   We have so much in our country that we are often fooled into thinking we are self-sufficient rather than dependent on Christ.  Protect your heart against this way of thinking.

MOLESKIN:

ANNOUNCEMENTS:
Collecting gift cards for the Mend House.  Tank will be collecting them this week.

Dual Route 66

THE SCENE: Mild for February
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 20
  • Cherry Pickers IC x 10
  • Tempo Squats IC x 10
  • Merkins IC x 10
  • Baby Arm Circles (forward & reverse) IC x 12

THA-THANG:

Dual Route 66’s – 22 light poles up the path to the top of Little Baby Hill. When finished with the first set of exercises, run back down the hill back to the first light pole. Rinse and repeat with the next set of exercises.

  1. Merkins and Big Boy Sit Ups
  2. Carolina Dry Docks and Jump Squats
  3. Flutter Kicks (4 ct) and Iron Mikes (4 ct)
  4. Burpees and Hello Dollies (4 ct)

Mosey to the playground for 3 sets of Tricep Dips and Derkins.

MARY:

Just enough time for some Hello Dollies, plank work, and American Hammers.

COUNT-OFF & NAME-O-RAMA
19 HIMs – no FNG’s

CIRCLE OF TRUST/BOM:

With the recent flooding throughout Knoxville, I witnessed a lot of men ready and willing to jump into action to help out their neighbors. Men from our church group helped by digging ditches to divert water away from basements and crawl spaces. When they heard that friends and neighbors were in need, they dropped their Saturday plans and eagerly ran out into the rain to help. It was a great reminder that we as men have a longing to come to the rescue. We want to play the hero, to help others in need, to accomplish great feats in adverse conditions.

On the flip side, we as men are very often reluctant to ask others for help. We tend to wait until the very last minute to reach out to our brothers. We wait until our basements and crawl spaces are already filled with water before we’re willing to ask for help. Even though our brothers are eagerly awaiting the opportunity to jump into action, we attempt to do it ourselves for as long as we can…….until it reaches a point where it’s no longer manageable.

 

 

STRONGER TOGETHER

THE SCENE: Clear skies with temperature of about 39˚F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15, Windmill x 7 (4CT), Baby arm circles (forward & reverse) x 10(IC), Tempo squat x 7, merkins 7 (4CT), cherry picker X 5 (4CT)

THA-THANG:
1/2 mile Indian run

At soccer field (REPEAT 3 times):

  • Indian bear-crawl along long side of soccer field (audible length to avoid exhaustion).
  • Mosey across short side
  • 5 burpees at corner, mosey to midfield then 5 CDD, mosey to other corner then 5 merkins
  • Mosey along short side, repeat.

11s on the hill

  • Bottom: Imperial walkers (4CT)
  • Top: box cutters

Mosey to 2nd soccer field. Dora 1-2-3 inspired rep. with battle buddy running to midfield and doing 1 burpee

  • 100 Bobby Hurleys
  • 100 Lunges (2CT)
  • 300 Flutter kicks (single CT)

MARY:
Run back to AO with a minute to spare for one Guantanamo round
COUNT-OFF & NAME-O-RAMA

11 HIMs got stronger together (1 FNG)

CIRCLE OF TRUST/BOM:
Ecclesiastes 4:9-12

“Two are better than one,
    because they have a good return for their labor:
10 If either of them falls down,
    one can help the other up.
But pity anyone who falls
    and has no one to help them up.
11 Also, if two lie down together, they will keep warm.
    But how can one keep warm alone?
12 Though one may be overpowered,
    two can defend themselves.
A cord of three strands is not quickly broken.”

A reflection on my 1st year in F3. I’ve become stronger physically but more so mentally. Through the good days and the bad days it is important to surround yourself with people who will push you to get better, will be honest with you and will encourage you. Let us strive to be such people for others as well.
MOLESKIN:
Potentially we had the longest Indian run of all time
ANNOUNCEMENTS:
N/A

Dark Muddy Hills

THE SCENE: Cold, dark, muddy.
F3 WELCOME & DISCLAIMER

i am not, but I know I AM.

WARM-O-RAMA:
No cadence, no transition, silent, continuous as called out.

  • SSH
  • merkins
  • LBC
  • Burpees
  • High Knees
  • merkins
  • ssh
  • Windmills
  • Leg lifts

Mosey to Stadium (via parking lot sprints)

Dark Muddy Hills:
Four rounds of

  • 50 Merkins on cement before tree
  • Do this to the tree up the muddy hill. (Round 1 -Lunge | Round 2, Broad Jump | 3 – Bear Crawl | 4 -Frog Jump )
  • Do this at the tree ( Round 1 – 50 LBC | Round 2 – 50 Hello Dolly | Round 3 – 50 Leg Extension Crunches | Round 4 – 50 Freddy Mercury
  • Run back down to cement and advance to in between the tree (lane, slot, place, location)
  • 10 second break, then sprint up the hill to the tree line (beyond the first row of trees) (sprinting two hills basically)

MARY:

  • 10 LBC
  • 10 Hello Dolly
  • 10 Leg Extension Crunches
  • 10 Freddy Mercurys’
  • 10 Burpees

COUNT-OFF & NAME-O-RAMA
9 Hims braved the cold dark muddy hills today.
CIRCLE OF TRUST/BOM:
Life is often filled with cold dark muddy hills that we don’t understand. Luckily we know the Creator who does understand it all. The most brutal of these cold dark hills can be our marriages – the closest most vulnerable and possibly most damaging relationships we have. Luckily again, our Good God is in control. I don’t know how it all works but when I invite him into the cold dark mud, he shines a warm light. I don’t know if I’ve ever “escaped” a cold muddy hill by calling on the Lord, but I do know that when I have called on him he has somehow leveled the hill, or allowed me to walk when I had nothing left to give. The mud this morning was 32 degrees and dark and very wet and slippery. We ran up it, in it, and down it. We did merkins in the valleys, we touched the trees at the top. I pray the Good Lord Jesus gives you strength to frog jump, bear crawl, lunge, or however possible, get up the cold slippery hill that you are climbing today. Whether it’s a tough boss, job, cousin, kid, wife, or struggle with the enemy against temptation. Fight the good fight, call upon Jesus, I believe you’ll find that he’ll jump right into the neck high mud with you. He’ll warm it up a little, he’ll lift your head, he’ll light the way, and get you going!

ANNOUNCEMENTS:
Hardship hill comin.