F3 Knoxville

Category: JUCO

Halloween – Mad Max, Superman & More!

THE SCENE: 46 – dark but not scary!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Moroccan Night Club X 13 IC
  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles Forward X 10 followed by Michael Phelps
  • Baby Arm Circles Backward X 10 followed by Michael Phelps
  • Windmills (IC) 4 CT X 10
  • Hand Release Merkins – OYO X 10
  • Tempo Squats (IC) 4 CT X 10
  • Calf Stretches
  • Karaoke out & back across parking lot
  • Sprints out & back across parking lot

THA-THANG:

MAD MAX

  • Max Merkins – 2 minutes
  • Max Big Boy Sit-ups – 2 minutes

DORA THE EXPLORER

  • Burpee Broad Jump back and forth to each other while partner does squats; rinse and repeat 5 times each

GRIZZLY ADAMS

  • CMU Bear Crawl – 2 teams; one person goes out 20 yards and back doing the CMU bear crawl while the rest of the team calls out & completes various exercises (exercises included squats, lunges, flutter kicks, etc.)

SUPERMAN

  • PAX did Supermans & held until Q called out each rep

AQUAMAN

  • PAX swam for 1 minute

FLASH GORDON

  • Team sprints up & back; PAX do squats until the sprinter comes back
  • Calf raises on the curb for 1 minute

MARY:   * 20 – 4 count flutterkicks

COUNT-OFF & NAME-O-RAMA

12 HIMS today; 5K, Bagger, Chaco, Doubtfire, Erector, Judge Judy, Neutron, Rocket, Snagglethooth, Sweeper, Trolley & Booster

CIRCLE OF TRUST/BOM:

Summary of an article written by the late Reverend Billy Graham.

Suffering carries a message of mystery. The Bible says, “Great is the mystery of godliness” (1 Timothy 3:16). When asked to explain the tragedy of a 1980 fire at the MGM Grand Hotel, Billy Graham said, “There’s a mystery to tragedies like this. We don’t know the answer.” And we may never know until God explains all things to us. (I was relieved to read this because if Reverend Graham can’t explain some things, I feel better that I can’t explain why bad things happen!)

In suffering there is a message of compassion. Jesus said, “for I was hungry & you gave Me food; I was thirsty & you gave Me drink; I was a stranger & you took Me in; I was naked & you clothed Me; I was sick & you visited Me; I was in prison & you came to Me” (Matthew 25:35-36).

As fire swept through the MGM Grand Hotel, Reverend Graham saw emergency crews, the military, The Salvation Army, Red Cross, doctors, nurses and others coming to help, save lives, donate clothes, etc.  He said “I saw compassion in action.”

In suffering there is a message of unity. Jesus prayed “they all may be one, as You, Father, are in Me, & I in You” (John 17:21). And that’s the way we ought to be as Christians, one in Christ. If you have been born into the family of God, you are a child of God. You are brothers & sisters.

Suffering holds a message of comfort. In Second Corinthians we read:

Blessed be the God and Father of our Lord Jesus Christ, the Father of mercies and God of all comfort, who comforts us in all our tribulation, that we may be able to comfort those who are in any trouble, with the comfort with which we ourselves are comforted by God. (2 Corinthians 1:3-4)

Because tragedy happened to you, it gives you a greater sense of oneness with others who experience tragedy. You can feel for them in that suffering situation. Because we have been comforted through the Word of God, we in turn may be able to comfort others.

What should be our attitude toward suffering?

First, it should be one of worship. We ought to say, “O God, I believe You are the great and mighty God. I don’t understand all the things that are happening in my life, but, O God, I trust in You.” 

Second, we should ask God to teach us all He would have us learn about Him, about ourselves, about others and how we can minister to those who are suffering.

Third, our attitude in suffering should glorify God. As Christians, people are going to watch us. They will ask, “How is it that Christ is so in control of his or her life that he or she was able to help others?”

Jesus suffered and died for us on the cross, but God raised Him from the dead. Jesus Christ now sits at the right hand of God the Father, and He sees our suffering. He sees our life every day and knows exactly where we stand.

The Bible teaches that we are to be patient in suffering. That’s the hardest thing of all, to be patient. Ask God to help you have a trusting, patient attitude, and flee from bitterness.

In suffering there is also a message of warning. Are you prepared to meet God? What do you have to do to be ready? God took the initiative in giving His Son, Jesus Christ. God says, “I love you. I want to forgive you. I want you to go to heaven.” But you must respond to Him. Find hope, peace, and security today.

MOLESKIN:
Thank you Judge Judy for sharing the article on suffering that I used today; Thank you Snaggletooth for finding a sermon online that I am going to listen to!

ANNOUNCEMENTS:

  • 3rd anniversary events this weekend! Try to attend one or all of the events.
  • Lots of open Qs for November; pick a date & start planning!

Lake Life

THE SCENE: Crisp, clear 42 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20

Squats with 30 sec hold x 5

Windmills x15

Cherry pickers x 10

Baby arm circles forward and back

THA-THANG:
Lake Living:

4 laps around Juco lake with 5 stops along the way for “Breaks”

Mountain Climbers 2 count x20

Merkins x20

Big Boy Sit-ups x25

Imperial Walkers 2 count x 20

Squat thrust x 20

MARY:
No time today, made it back with a few seconds to spare
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
My favorite exercise is the Recover. So, I thought I would share 4 things we can’t recover

  1. A WORD after it is spoken
  2. TIME after it is gone
  3. An OPPORTUNITY after it is missed
  4. TRUST once it is lost
    ANNOUNCEMENTS:
    F3 olympics and picnic this coming weekend!

Using God’s Perfect Word to Break Free

THE SCENE:  49 degrees, raining, and just plain nasty – A perfect training environment.

F3 WELCOME & DISCLAIMER:  This was indeed a voluntary, unprofessional workout delivered to 6 HIMs who knew their weaknesses and were ready to work while most of the universe was resting in their fart-sack.

WARM-O-RAMA: 

  1. Slow Windmill (IC) x 15
  2. Plank Knee Touches  x 20
  3. Fire Hydrants x 20 each leg
  4. Moroccan Night Clubs (IC) (JUCO Tradition) x 20
  5. This/That Senior Citizen Stretch

 THA-THANG: 

Mosey to Large, inviting Parking Lot.

X 15  100 yd Sprints with partner-applied resistance bands, rotating partners at 50 yds for total of 1500 yds (Bible was written over a span of 1500 years and remains one seamless story).

Exercises at each 100 yd mark:

SPRINT 1 – X 22  Core Mountain Climbers (# of letters in Hebrew Alphabet, Christ quoted from Psalm 22 while in agony on the cross)

SPRINT 2 – X 40 Sumo Squats (Biblical number symbolizing completion, usually of some trial or hardship)

SPRINT 3 – X 12 Monkey Squats (Tribes of Israel, Apostles)

SPRINT 4 – X 33 Plank Jacks (estimated age of Christ at time of Crucifixion)

SPRINT 5 – X 66 Merkins (# of Books in the Bible)

SPRINT 6 – X 10 4×4’s (One for each Commandment)

SPRINT 7 – X 400 (200 each band partner) Flutterkicks (How long Israel was in bondage in Egypt)

SPRINT 8 – X 144 Jump Squats (72 each band partner) (New Jerusalem wall thickness will be 144 cubits thick)

SPRINT 9 – X 40 Hello Dollies (20 each band partner) (40 authors of the Bible, led by God)

SPRINT 10 – X 7 Handclap Merkins (Number mentioned almost 500 times in the Bible)

SPRINT 11 – X 365 American Hammers (182/183 partners) (Number of times in His word the Lord tells us to not be afraid, one for each day of the year – Amazing!)

(OUT OF TIME)

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

God’s Word is absolutely perfect.  It was written by 40 different authors, on 3 different continents, over a span of 1500 years, and is one, seamless, flawless story – all pointing to Christ.  That is pretty amazing.  Although God demands perfection, we have fallen short and many of us suffer from the paralyzing guilt of past sin in our lives that plays like a movie in our heads.  Sometimes, like the resistance bands we used during the workout, guilt can hold us back from doing God’s work – feelings of inadequacy, unloved, unforgiven.  Brothers, know that God LOVES you and I so much that he sent his only son, the perfect sacrafice, to suffer the penalty due us.  To deny that is to deny the sufficiency of the cross.  You have been forgiven. He has covered your sin! Ditch the guilt, and break free! The objective for all of us is to become more like Him.  The only way to do that is to get to know Him better through reading the Bible.  Meditate on it, practice it, teach it to your children.

MOLESKIN:
The QIC was an absolute clown-show today – messing up a cadence, forgetting the photo at the end.  Please forgive his incompetence and know that he will get better. He is placing himself on Q-probation until improvement takes place.

ANNOUNCEMENTS:
F3 KX Anniversay Events – Sign up!

10-on-10

THE SCENE: 40 degrees and dark (perfect gloom for an F3 workout)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Quick 4: SSH x15, Tempo Squats x10, Merkins 4-ct x10, BBS 4-ct x10

THA-THANG:
10-on-10: 10 Burpees on 10 hills around campus (Pellissippi State Community College, aka JUCO), culminating in the Beast across the street – JUCOmanjaro (it’s other less popular name was Kill-a-Man-JUCO), for a total of 100 burpees and I-don’t-know-how-many miles.

MARY:
We squeezed in some flutterkicks during Count Off and NAME-O-RAMA.

COUNT-OFF & NAME-O-RAMA
Kings of the Mountain: Booster, Rocket, Trolley, 5K, Bagger, Sweeper, Chaco, and Snaggletooth

CIRCLE OF TRUST/BOM:
Psalm 23 – Soul Care

MOLESKIN:
We get up between 4:30 and 5:00 to work out with our AO or wherever. We put time, effort, intention and intensity to getting better, getting stronger, stewarding this temple. Do we take the same time, effort, intention and intensity to care for our souls? Every spiritual practice/exercise is intended to draw us closer to God, submitting to Him, the ultimate HIM, so that He can care for our souls, strengthen it, and use us for His Kingdom purposes. It doesn’t happen on its own. Soul-care takes the same time, effort, intention, and intensity as the care of our bodies.

ANNOUNCEMENTS:
F3 Anniversary events

Bear Crawl Variations

THE SCENE: Cold!!!  I know this is only the beginning, but it came quick.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 Peter Parkers, 15 mountain climbers, 15 SSH, 15 imperial walker, 10 count windmill, 15 Moroccan night club

THA-THANG:

Mosey to the south parking lot

Bearpees halfway across the parking lot. OYO 1 Burpee followed up by 4 count bearcrawl forward.  Increase burpees by 1 each time and bearcrawl by 4 (1:4 ratio).

Mosey to the Sophomore. Dora 1-2-3. 100 merkins, 200 6” LBC’s, 300 squats.  Partner is running up the hill to in front of the building’s main entrance.

Mosey to hand rails. Do 15 supine pull-ups, 15 merkins, 15 dips and 15 Carolina dry docks. Run a lap around parking lot and repeat.

Mosey toward shovel flag. Stop in the parking lot and indian bear crawl.  All PAX are in a lined up head-to-foot.  The PAX in the back bear crawls to the front while all others are doing merkins.  Go until all PAX have bear crawled.

COUNT-OFF & NAME-O-RAMA
9 PAX worked hard this morning and got warmed-up quickly
CIRCLE OF TRUST/BOM:
Look at the story of Job and the loss that he encountered.  God allowed Satan to test Job to this extent, but he did not do the testing.  Through all the hardship, Job starts to question why he is going through all this.  God answers Job in the last few chapters of the book.  I was looking for Job chapter 38 this morning.  Read God’s response to Job.  Then Job responds in chapter 40 and again in 42:  42:2-3.  We may not understand why we encounter trials in life, but if we remain focused on God and His will, we will make it through!
ANNOUNCEMENTS:

Fall festival this weekend. 3rd Anniversary weekend, Nov. 3rd and 4th.