F3 Knoxville

Category: JUCO

Dragons, Christmas and Lazy #4

THE SCENE: 40’s and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tennessee Rocking Chair – Stretch version
  • Baby Arm Circles Forward/Back
  • Tempo hand release Merkins

THA-THANG:
Mosey to the coupon pile. Stop on the way for a welsh dragon in honor of Lil’ Spice. May health return quickly.

Arrive at the coupon pile for in time for the 12 Days of Christmas:

  1. Burpee
  2. Thruster
  3. Coupon Swing
  4. Pull Ups
  5. Imperial Squalkers
  6. Goblet Squat
  7. Merkins
  8. Heels to Heaven
  9. Bent over Rows
  10. Big Boy Sit-ups
  11. Lunges ea.
  12. 1200m Run

Notes:
Pullups at 4 was a lot. Consider moving to 1. The run up the hill is a nice reset after a round and I can’t even do 4 pulls on a good day….. 😏

MARY:
Didn’t show today. Timing was impeccable. 👌

CIRCLE OF TRUST/BOM:

Little Known Facts about Laziness #4

First a quick review:
Laziness #1
Laziness #2
Laziness #3

#4 They can’t make lemonade…

We have an expression, when life gives you lemons… make lemonade! The idea is grow where you’re planted, make the most of your situation, be content, etc.

Consider this verse:

Whoever is slothful will not roast his game, but the diligent man will get precious wealth.

— Proverbs 12:27

This this guy has the game, but it’s raw. He won’t roast it. I’d hate to hear his kids at that dinner. So close…

Another verse to consider:

The sluggard buries his hand in the dish; it wears him out to bring it back to his mouth.

— Proverbs 26:15

Wow, what a picture. He has food, it’s prepared (at least he’s gotten further this time), it’s in the dish, his hand is in the dish but it’s just too much. Can’t get it to his mouth. Don’t even ask him to chew. It better be soup for this guy.

Obviously this is being a little extreme with a touch of sarcasm. Be careful not to dismiss this as not you. The challenge is to consider your life, thoughts and motives. Are you this guy? Am I this guy?

 

Uphill Service

THE SCENE: 60, damp but not raining!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle hops, moracan night clubs, Imperial Squat Walkers (botched the counting on that one)
THA-THANG:
Mosey to the guardrail for 20 dips.

Then 20 Merkins followed by 20 BBS, then 15, then 10, then 5 of each.

Black snake the long way to the handy CMU pile where we grabbed a CMU for every other HIM.  Guantanamo Circle for 1 round holding the cmu off the ground.

Mosey to Jucomojaro and partner up for a dora.

  • 20 Moving Blockies
  • 40 Tricep Curls while walking uphill
  • 60 OHP while walking uphill
  • 80 Squats moving uphill
  • 100 Curls while walking uphill

Partner would run up to the next street drain with headlamp and shovel or rake and clear the debris from the clogged drains.  running back down to swap with the partner.

The water will now run down Juco so much better.  might even be dry next time.

MARY:
Hello Dolly, Crabby Rockets, Superman, Freddie Mercury, LBC, Heels to heaven
CIRCLE OF TRUST/BOM:
I recently had a chance to talk to some newly married couples and they were to ask us questions about life and marriage.  A) this made me feel old, but that’s okay.  The first question of 10 we pulled out was a great and hard question:  How do you interpret Phil 2:12 that says “to continue to work out your salvation with fear and trembling?”  Not the question I was expecting, but it taught me 2 things:

  1. People are hungry for opportunities to talk truth.  Challenge: Make those conversations happen.  Ask hard questions, find someone to mentor, join a men’s group, read and discuss a book with a group.   Serve the community by making this happen.  Service isn’t just clearing drains on Jucomojaro or giving to the poor.  Give to your brothers by talking truth with them this year.  23 days left.  “For even the Son of Man came not to be served but to serve and give his life as a ransom for many.”
  2. I’m encouraged by young people in the church asking great questions.  Learn from them and ask good questions.  Don’t fly over familiar passages like they are just nice sayings or familiar text.  Wrestle with it. In fact, “continue to work out your salvation with fear and trembling.”  If you are in Christ, given your life to Him by putting faith in Jesus alone for your salvation, the work and fear and trembling isn’t over if you are saved.  That work is finished, but since you are saved, take the work of responding to God with the greatest level of seriousness that you have – it matters to the Kingdom and it matters to God.

MOLESKIN:
Thanks brothers by serving each other by being out in the gloomy mornings to encourage us to grow.
ANNOUNCEMENTS:
Dec 21, Climb Clingmans with HIMs for the latest sunrise of the year.  See Kickflips email or ask me for details.

Rainy Q at JUCO

THE SCENE:   60?!?!?  How?  Light rain.  Perfect for a beatdown.
F3 WELCOME & DISCLAIMER:  Skipped for you bunch of veterans.
WARM-O-RAMA:

Phelps

KCP

Seal squats

Tempo Merkins

THA THANG:

Mosey to the new building.

6 Rounds

Each Round perform these exercises then run.

  • 10 Burpees
  • 20 LBCs
  • 30 Merkins
  • 30 SSH
  • 20 Hello Dolly
  • 10 Bobby Hurley

Round 1 – 1 LAP

Round 2 – 2 LAPS

Round 3 – 3 LAPS

Round 4 – 3 LAPS

Round 5 – 2 LAPS

Round 6 – 1 LAP

MARY:

Play the song “Turn it Up” by Oh the Larceny.  Hello Dolly in rhythm with the music.  Every time the lyrics say “Turn it Up” do one Heals to Heaven.

COUNT-OFF & NAME-O-RAMA

5 for bootcamp, 4 for Rush


COT:

Esse Quam Videri (EQV) – To be, rather than to seem.

Strive for authenticity.  Strive to be a HIM and do the things we talk about during the BOM, don’t just listen and let no application take root in your life.

James 1:22-25, “But be doers of the word and not hearers only…the one who looks intently into the perfect law of freedom and perseveres in it, and is not a forgetful hearer but a doer who works — this person will be blessed in what he does.”


MOLESKIN:

 

ANNOUNCEMENTS:

Dec 10 – Oak Ridge Christmas Parade – bring your kiddos and come be on the F3 float!

Dec 21 – Sunrise hike at Clingham’s Dome – see newsletter for details

Dec 24 – Christmas Eve Family Workout.  Bissell Park at 9:00AM

Jan 7 – Convergence at Bomb Shelter

How the Grinch Stole Juco

THE SCENE: 31 degrees and ultra-gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side-Straddle Hops; Cherry Pickers; Tempo Squats; Froyo (Frozen Yoga); Tempo Merkins
THA-THANG:

Rugby shuttle run to the CMU pile

The mission: Gather the required hash (tally) marks for each exercise group.  Most hash marks required multiple reps to count, and approved modifications to earn a tally were included.

** This time the grinch was there!  He made someone carry a ~12.5 lb weight vest for a lap around the building and hand it off the ‘fun’ to a different victim.  Stop drop and burpee for all if the vest stops moving or someone does two laps in a row!

  • Bodybuilders
    2 burpees (w/ merk) : 1 BB
    3 burpees (no merk): 3 BB
    1 hash = 5 BB, 10 with, 15 w/o
    20 hash marks required
  • Pull-ups
    10 Bent Over Rows : 1 PU
    1 hash = 5 PU, 50 BOR
    40 hash marks required
  • Running Laps
    1 hash = 1 lap
    20 hash marks required
  • Clean & Press (with CMU)
    2 squats : 1 C&P
    4 OHP : 1 C&P
    1 hash = 10 C&P, 20 squats, 40 OHP’s
    40 hash marks required
  • Heels to Heaven
    2 Big Boys : 1 H2H
    5 LBC : 1 H2H
    1 hash = 10 H2H, 20 BB, 50 LBC
    40 hash marks required
  • Spidermans
    20 merkins : 1 SM
    30 knee merkins : 1 SM
    1 hash = 1 SM, 20 m, 30 km
    40 hash marks required

** Ahh, but the Grinch’s heart grew three sizes that day.  He took the weight vest back and cut the number of required hash marks in half.  It’s a Christmas Miracle!  Thanks to the grinch’s kindness, the mission got accomplished just in time!

Victory Rugby Shuttle Run back to the flag

MARY:
Did some Freddies in the middle of our shuttle run back, but arrived at the flag right at time.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Daily Bible Verse:  “Sink your roots in him and build on him.  Be strengthened by the faith that you were taught, and overflow with thanksgiving.”   Colossians 2:7 (GW)

Attitude of Gratitude (by Rick Warren).  An attitude of radical gratitude is God’s will for you because it develops your faith.

How does gratitude develop your faith? It happens when times are tough—when things don’t make sense, when you can’t figure it out, when your prayers are unanswered, when everything is going the way you didn’t want it to go. It happens when you can say in those circumstances, “God, I know you’re in control. I know you love me, and I know you can bring good out of this. I’m thankful that you’re bigger than my problem.”

Anybody can thank God for good things. But if you can thank God even in the bad times, your faith will grow stronger as your roots go deeper.

Habakkuk was going through tough times. He said, “Though the fig tree does not bud and there are no grapes on the vines, though the olive crop fails and the fields produce no food, though there are no sheep in the pen and no cattle in the stalls, yet I will rejoice in the LORD, I will be joyful in God my Savior” (Habakkuk 3:17-18 NIV).

In the midst of all the bad things that went wrong, Habakkuk rejoiced. What caused his gratitude? He decided to find joy in God: “I will be joyful in God my Savior.”

When everything else stinks in life, you can be grateful because the Lord is your Savior. He will pull you out. You are not alone. He hasn’t abandoned you. Give thanks to God!

Can you thank God when life stinks? That is the ultimate test of the depth of your faith. When you’re going through tough times, don’t look at what’s lost. Look at what’s left—and be grateful for it!

You can be thankful to God just for who he is. He has promised to see you through those tough situations, and your faith will grow even stronger because of it.

Colossians 2:7 says, “Sink your roots in him and build on him. Be strengthened by the faith that you were taught, and overflow with thanksgiving” (GW).

God’s will for you is radical gratitude—giving thanks in all things. Radical gratitude honors God, creates fellowship, and develops your faith.

Prayer:  Sovereign Lord, “though the cherry trees don’t blossom and the strawberries don’t ripen, though the apples are worm-eaten and the wheat fields stunted, through the sheep pens are sheepless and the cattle barns empty,” may I sing joyful praise to You. Because I’m counting on Your Rule to prevail, I take heart and gain strength. Amen.

MOLESKIN:
Props to Wanderer for coming out while working through the ankle injury.  Prayers for those sick and injured.
ANNOUNCEMENTS:
None

Forgetting the Past

THE SCENE Chilly and 30 degrees, otherwise nice

WARM-O-RAMA:

SSH x 20
5 Burpees OYO
Mt Climbers x 15
Tempo Merkins x 15
Freddy Mecury x 30
Tempo Squats
Baby Arm Circles

THA-THANG:

Mosey to Sophomore Hill
4.5 Corners — 20 Burpees > 30 Squats>5 pullups > 40 Merkins > 50 flutter kicks
Mosey to the Picnic Tables
Dora-up: 100 Dirkens, 200 Hello Dolly, 300 Squats (DNF)

 

MARY:
Pickle Pounders, Flutter Kicks, LBCs

CIRCLE OF TRUST/BOM:

Phil 3:13-14
13Brothers and sisters, I do not consider myself yet to have taken hold of it. But one thing I do: Forgetting what is behind and straining toward what is ahead, 14 I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus.

MOLESKIN:

While we take time this Christmas season to reflect and prepare to experience the joy of Jesus’ birth, it can be a trying time for some as the draws to a close.  Let us forget those things we have left done (and those things that we shouldn’t have done) and press forward towards the goal for which we have been called heavenward

ANNOUNCEMENTS:
F3 Christmas party this Saturday at Butter Knife’s house!