F3 Knoxville

Category: JUCO

Run and Gun

THE SCENE: 55 and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Reach for the Sky and touch your toes
5 burpees on your own
Cherry Pickers
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Tempo squats
10 Windmills in cadence
Side straddle hop in cadence 20

THA-THANG:
Mosey around the campus and stop for different core exercises(Flutter Kicks, Freddy Mercuries, Planks, etc)

  • Mosey to Tomo Poke
  • Core exercise at the bottom
  • run stairs
  • Merkins x10 (in perfect form)
  • Mosey around
  • rinse and repeat x 5
  • Mosey to JucoManjaro
  • squats x15
  • Mosey to the dead end go back for the 6
  • Mosey back to the flag

MARY:
Finsihed off with some flutter kicks
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:
The warrior ethos (AKA Jedi Training) consist of 13 pillars: commitment, honor, respect, prepared, faithful, fighter, hungry, humble, lover, teachable, firestarter, truthful, and generous.
Each one is tied to a Bible verse.

The master has failed more times than the inexperienced have ever tried. Let’s learn from our mistakes.

Honor: the 2nd pillar
The verse for this pillar is Romans 12:10

“Be devoted to one another in love. Honor one another above yourselves.”
Romans 12:10

Highest for yourself and others. We should try to out do each other in honor!

Proverbs 18:12 Humility before honor
Pride = Destruction/ Humility = Honor

There’s power in our words. Your belief in your heart creates your reality.

I am… You are what you say you are, so make sure it’s positive! I challenge you guys to try it this week. Remember God‘s on your side and don’t limit Him!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Constant Promised Growth

THE SCENE: 59, Misty Rain (that wet stuff, if you recall)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Step overs, Tempo Merkins, Mountain Climbers, Cherry Pickers and OYO
THA-THANG:

Today was all about measuring some physical achievements to see how we are progressing.  Is our effort producing fruit?  Remember, this isn’t a competition expect for against yourself.  We last did this on a hot day in July.

  • 100m dash
  • Max Pull Ups
  • # of heavy thrusters in 2:00
  • 1 Mile Run time
  • Time to do 50 Curls
  • Time to do 50 Tricep extensions
  • Max Merkins consecutive

MARY:
Had time for some Imperial Walkers when we got back and then counted off.
COUNT-OFF & NAME-O-RAMA
8 HIMs (1 runner joined us for the prayer)
CIRCLE OF TRUST/BOM:

Some of you may have found today you were faster and stronger than last time in some things. That’s awesome and maybe IPC was good for something.
But for those of you with a few trips around the sun, you know that isn’t always going to be the case.
Being out here with Respect or Double respect probably means you are not as fast as you once were.
The graph of max merkins over the years is more of a mountain than a growth chart.
Do I share this to bring you down on a Monday morning?
Not at all. Because progress and growth on biceps means nothing compared to the plans God has for your soul.

For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.
1 Tim 1:8

The graph of your soul’s growth has some peaks and valley’s in the beginning but once God will takes hold of your heart and He works on it and ultimately sanctifies you, it’s a rocket launch once you zoom out enough.

Are you growing as a worshiper? That’s what we’ll be doing forever.
Is your soul able to sing like never before (see Matt Redmond’s 10,000 reasons for an awesome song and inspirations to this word)

But the one who endures to the end will be saved.
Matt 24:13
So regardless of progress measured today, know that God is in the process of making all things New.

Consider the 10 yr old boy who upon asking his mom about the MRI results (news wasn’t good, 20% growth) here is how the conversation went:

In true John fashion, he has handled the news better than the rest of us. The first thing he asked me when he walked in the door after school was, “So have we heard about the MRI yet?” I told him that the tumor had grown, though just a little bit. His immediate response was, “That’s OK, God has it ALLLLL under control and after here, we will get to be together forever in heaven!” He didn’t have any questions for us, other than he wondered what day of the week it would be when he got to heaven, and if they would have the same days of the week that we have here. Heaven is a very real place to him, and God‘s promises are very real to him. The faith of a child is an amazing thing, and we are so grateful to the Lord for the way we see His Spirit in John!

We should all think a bit more like John.  The graph of his soul’s growth and faith is a rocket launch!

Here are the numbers from last time and this time for the guys here today.  Bold = better.  Keep up the strong work.  Shrubbery, way to crush it on the pull up, mile time and merkins!

HIM
Butter knife
Data
Guardrail
Guardrail
Nadia
Shrubbery
Shrubbery
Survivor
Wanderer
Wanderer
Date Oct 31 Oct 31 July 25 Oct 31 Oct 31 July 25 Oct 31 Oct 31 July 25 Oct 31
100M 19 15.51 17 16 15 16.92 15.48 skip 15.85 16.75
Pull ups 11 15 26 26 4x 21 24 5 5 4
Mile 7:06 6:55 7:27 7:11 6:56 6:30 6:18 9:46 9:11 9:40
Thrusters in 2:00 45 60 27 cmu 44 47 42 35 45 35 coupon 48
50 Curl time 44 50 1:00 cmu 54 1:10 :43 40 1:30 :46 coupon 1:04
50 Tri ext time 45 dnf :47 coupon 42 45 :37 47 1:00 :45 coupon 42
Max consec. Merkins 36 23 22 35 40 34 56 29 13 30

MOLESKIN:
Prayers for our John (see above), Booster (see Slack), Wanderer’s dad and Data.
ANNOUNCEMENTS:
Brolympics Saturday!  Get signed up to help.

 

The Human Heart

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Reach for the Sky, Let it Hang, Arm Circles, Hip Circles, Cherry Pickers, Stretching, Tempo Merkins, Tempo Squat.
THA-THANG:
Imperial Walker to the Shopping Plaza, then use rocks for upper body.

JUCOmanjaro needed visiting and beautiful scene during the decent.

More Rocks for upper body.

MARY:
Heels to heaven.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
New Tattoo has the Human Heart front and center to cover scar on my chest.  Jewish culture believed Spirit, Soul, Body, Mind, Will and Emotions were centralized in the human heart.  They believed everything comes together in the heart, but today the world tells us the brain is in charge and the Jewish culture wasn’t advanced enough to know medically how it works.  I’d like to give God more credit and continually renew my sense of wonder, awe and fear of the Lorad, and I’ve been on a questioning journey for the past 5-7 years.

Science can’t keep the sinus node of the heart going forever nor create the spark that starts it.  So maybe something more is happening in the heart than what man is understands or accepts today.

Same kind of radical thinking is necessary to process Oswald Chambers, “a man who wrote profoundly and elegantly on prayer, made a radical statement when he said, “The idea of prayer is not in order to get answers from God.” Good heavens—it’s not? What then is the purpose? “Prayer is perfect and complete oneness with God.” A mighty truth is being uncovered here.

Oneness with God is the goal of our existence. It’s not merely to believe in God, although that is better than not believing in him. It is not merely to trust in God, though that is far better than simply believing in God. It is not even to worship God, which is higher still.
The destiny of the human soul is union with God. The same oneness that Jesus talked about with his Father is our destiny as well. That’s what we were made for. Prayer is one of his primary means of doing it, drawing us to himself, getting us to pour out our hearts before him so that we can receive his heart toward us.”  Moving Mountains, Eldredge

Confidence in your salvation and approaching God in prayer with a desire for oneness can lead to peace and healing and freedom from sin that most won’t experience when the practice of their faith overpowers the purpose of their faith.
MOLESKIN:
wildatheart.org
ANNOUNCEMENTS:
Thank you for prayers for me for the last 10 months.  Today we prayed for Guardrail’s father, Stitch’s uncle’s passing, and Wanderer’s father.

Howl

THE SCENE:  Cool, moist, dark
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

  • Phelps
  • LIH
  • Moroccan Nightclub
  • Werewolves
  • O.A.T. Planks
  • Doubletap squats

THA THANG:

Mosey to King College lot for “Toss O’ War”.  Form 2 teams for a competition.  There are two lines of cones separated by 200’, and a 20# medicine ball in the middle.  Perform exercise at your cones, sprint to the ball, and throw it as far as you can toward the other team.  You cannot touch the ball while it is in the air, but once it hits the ground you can stop it.  Play for 5 minutes, then call a winner.  Exercises were;

  1. 25 Carolina dry docks
  2. 30 O.A.T. Planks (15 each side)
  3. 25 4-count flutter kicks
  4. 20 Iron Mikes
  5. 40 Merkins
  6. 20 Doubletap squats
  7. 20 mountain climbers
  8. 35 LBCs
  9. 15 Shoulder taps (4 ct)
  10. 30 Imp lunges (15 each side)
  11. 25 Star Jacks
  12. 15 Donkey Kicks

Mosey to AWW Hill for “Wolves Hunt the Rabbit”.  There are 14 trees going up the hill.  One PAX – the “rabbit” – starts at tree #5 and does 2 burpees per tree, then sprints to the next.  The rest of the PAX – the “wolf pack” start at tree #1 and does 1 burpee per tree and sprint to the next.  Will the wolves catch the rabbit?

Mosey to the steps to nowhere.  One PAX names a core exercise, then sprints to the top of the steps and back.  Continue until all PAX have gone.

2 rounds of Howling Monkeys.  Run back down.

Run back for another round of Toss O’ War.

MARY:

2 minutes left – dealers choice

COUNT-OFF & NAME-O-RAMA

Me and 15 of the best men I know

CIRCLE OF TRUST/BOM:
Wolves are both fierce and tenderhearted.  We should be as well.

  • “The righteous are bold as a lion” (Proverbs 28:1).
  • “Blessed is the one who remains steadfast under trial” (James 1:12).
  • “Be watchful, stand firm in the faith, act like men, be strong” (1 Corinthians 16:13)

When life requires it of you, be ready to spring into action with zealousness – fierceness – intensity! You should be alert, vigilant, fearsomely protective, fiercely loyal to your pack…   Continue to be strong in the ways that count.

But simultaneously…

…be soft in the ways that count.

  • Be tenderhearted with your loved ones (Ephesians 4:32).
  • Show humility.  Have sympathy for those less fortunate.  (1 Peter 3:8)
  • Avoid arguing.  Speak evil of no one.  Be gentle and courteous (Titus 3:2)

Be approachable and relatable for your kids – and be patient with them.  Show affection and make yourself emotionally available to your wife – pamper her.

To be a wolf is to be a fearsome warrior, but it is also to be tender nurturer.  You are called to be both.

MOLESKIN:

Prayers for Wanderer and his father, Solomon

Prayers for Data

Prayers for Booster and his family

Hat tip to Levi Lusko

ANNOUNCEMENTS:

HEAVY PT @ JUCO

THE SCENE: 41
F3 WELCOME & DISCLAIMER: Done.
WARM-O-RAMA:

  1. Projectivator x7
  2. Squats 5 Tempo + 5 4-ct
  3. Merkins 5 Tempo + 5 4-ct
  4. Mountain Climbers x10
  5. Growing Baby (LBAC) x10
  6. Moroccan Nightclub x10
  7. 5 Cherry Pickers
  8. 5 Burpees OYO
  9. Stretch OYO
  10. Mosey to Physical Plant
    THA-THANG:

Mucho Chesto: 10 Merkins, 10 Diamond Merkins, 10 Wide Merkins, 10 Stagger Left Merkins+10 Stagger Right Merkins=50 Merkins (2 Rounds)

HEAVY Lazy Dora: Partner up, 1 CMU/pax

  • 100 Merkins on CMU (switch every 10) while battle buddy holds plank on CMU (Both take CMU to the top of the stairs and back down)
  • 200 Heavy LBC holding CMU above head (switch every 20) while battle buddy does 6″ leg hold w/ CMU above head (Both take CMU to the top of the stairs and back down)
  • 300 Heavy Squats (switch every 25) while battle buddy holds Heavy Al Gore (w/CMU)(Both take CMU to the top of the stairs and back down)

MARY:
PAX CHOICE

COUNT-OFF & NAME-O-RAMA
10STRONG

CIRCLE OF TRUST/BOM:
God is Holy – set apart, altogether different, perfect, yet He reveals Himself to us through creation, through the Scriptures, through beauty, family, the church, our circumstances. In Jesus, He shows us who He is, and I’m amazed that He reveals Himself to me as a Friend. Not a casual acquaintance, or a buddy, but a Friend – One who laid down His life down for us. “A Friend loves at all times, and a Brother is born for adversity” (Proverbs 17:17). “A man of many friends may come to ruin, but there is One who sticks closer than a brother” (Proverbs 18:24). These verses point to the need of a man for friendship. Few men are willing to admit they are lonely. Some men acknowledge they are searching for friendship, and F3 meets that need for several. Some find in their wives a best friend. But we find in Jesus, a Friend that fulfills the kind of true love and intimacy that we need and search for, and God created us for. Friendship may sound unnecessary, or trite, but this need in me is a way for me to understand God’s love for me.

Ephesians 3:14-21 is a powerful and beautiful passage that contains so much, but it also speaks to me of God choosing me for love and intimacy:

“For this reason I bow my knees before the Father, 15 from whom every family in heaven and on earth is named, 16 that according to the riches of his glory he may grant you to be strengthened with power through his Spirit in your inner being, 17 so that Christ may dwell in your hearts through faith—that you, being rooted and grounded in love, 18 may have strength to comprehend with all the saints what is the breadth and length and height and depth, 19 and to know the love of Christ that surpasses knowledge, that you may be filled with all the fullness of God.

20 Now to him who is able to do far more abundantly than all that we ask or think, according to the power at work within us, 21 to him be glory in the church and in Christ Jesus throughout all generations, forever and ever. Amen.”

There’s nothing better…

MOLESKIN:
Great to spend time with my JUCONIAN BROTHERS! 

ANNOUNCEMENTS:
Brolympics next weekend – check Slack for details