F3 Knoxville

Category: JUCO

FORMing Habits

THE SCENE: 66 and breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Today we focused on form and practiced calling out exercises.
I’ll give you an excercise, you announce it to the group, get us ready, and count it out for us.

Side straddle hop in cadence 20
Cherry Pickers
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Motivators 8x
Tempo squats
THA-THANG:
Mosey to the new building.

  • Tricep Dips

Mosey to the library. Booster’s Habit: 100 merkins, 100 squats, 3 minutes of planks

  • 1 min plank
  • Mosey to parking lot beside the duck pond do 20 Merkins
    Mosey to the courtyard do 20 squats
    Rinse and repeat 3 times
  • 1 min plank
  • Mosey to parking lot beside the duck pond do 20 Merkins
    Mosey to the courtyard do 20 squats
    Rinse and repeat 2 times
  • Mosey to the cones in the new parking lot for some football drills
  • Scissor Kicks x20
  • Mosey to the flag

MARY:
No time.
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:
This week we are going to discuss habits. Day 1:
A Habit, standing alone, can be positive, negative or neutral.
• A negative Habit is one that is damaging to the individual who engages in it, the people who might be affected by it or both. Texting while driving is an example of a negative Habit.
• A neutral Habit is one that is neither damaging nor Advantageous to the individual or anyone else. Chewing gum while driving is a neutral Habit.
• A positive Habit, a Brick, is a regular tendency that is Advantageous to the individual or others. Wearing a seat belt is a positive Habit.

The HIM helps other men discontinue their negative Habits, minimize time spent on neutral Habits while initiating and ingraining positive Habits.

Start small. Say a prayer first thing in the morning, do a Bible study/get into the word, come to an F3 workout, sign up to Q.

Your heart ❤️ follows your habits.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Ash Wednesday

THE SCENE: 40 and very nice in the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops (IC) X 10
  • Cherry Pickers (IC) 4 CT X 10
  • Overhead Claps X 10 (IC)
  • Seal Claps X 10 (IC)
  • Tempo Squats (IC) 4 CT
  • Mountain Climbers (IC) X 10
  • Temp Merkins X 10
  • 30 seconds of whatever stretch you want
  • Mosey to the back of campus

THA-THANG:

4 Corners

  • 10 Squats, 10 Merkins, 10 Second Plank
  • Run to next corner & repeat X 3 laps (120 Squats, 120 Merkins, 2 minutes of planks)
  • Mosey to Junkyard

CMU Work

  • Single Arm Bentover Rows L & R X 10
  • 15 CMU Overhead Press
  • Single Arm Farmer Carry
  • Curls X 20
  • Bentover Rows X 15
  • Single Arm Farmer Carry (different hand)
  • Run, Rinse, Repeat
  • Wall Squats X 1 minute
  • 50 Calf Raises
  • Mosey to Front
  • Dips X 20
  • Calf Raises X 50
  • Dips X 15
  • Jail Break to Flag

MARY:

  • Flutterkicks X 20
  • Hello Dollies X 10

COUNT-OFF & NAME-O-RAMA   15 men

CIRCLE OF TRUST/BOM:

Today kicks off Lent.  It’s Ash Wednesday which means we’re 46 days from Easter Sunday!  As you know, this is when Jesus spent 40 days in the dessert fasting, praying and being tempted.

Of course, lots of people give up things during Lent.  On Sunday, our preacher said we could sure do that if we wanted but we might also consider adding something to our lives that bring us closer to God.

Our Life Group talked about it on Sunday night and we’re going to add praying on our knees during Lent.  It’s interesting because everyone in our group prays but few us get down on our knees.  I don’t.  I have a recliner in my bedroom and that’s where I do my daily devotionals, read the Bible and pray.

It’s never too late to stop something that might lead you away from Jesus or add things to your life that brings you closer to him.

Things I am Giving up

  • Alcohol during the week
  • Twitter
  • YouTube
  • Sudoku

Things I am Adding To My Life

  • Praying on my knees
  • Daily exercise (walk or jog)
  • 100 merkins, 100 squats, 3 minutes of planks
  • Declutter house
  • Intentional time with my daughter and wife

What will you do to grow closer to God leading up to Easter?

ANNOUNCEMENTS:

  • Possible new AO in Kingston – Do you know anyone that lives there?

Joyous Ascent of Mt. Jucomanjaro

THE SCENE: Cold bodies but warm hearts.  Hopefully the last morning of freezing temps for a while…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers
  • Hairy Rockettes
  • Motivators (sort of…)
  • Baby arm circles

THA-THANG:
Our joyous group of HIMs dutifully followed Data to the base of Jucomanjaro via a wrong turn.  Data doesn’t know how to lead a Q well but does know how to search Google.  A 2019 back-blast by Spotter (that’s what you get for posting these 🙂 led to us pairing up for the following:

  • One HIM performs 10xMerkins, 10xSquats, 10xLBC while the other HIM bear crawls up JUCOmanjaro.
  • HIM performing exercises sprints to catch the bear and they swap places.

Upon summit, we mosey’d back down to JUCO.  Data still didn’t know how to lead a Q, so he turned to YouTube for motivation.  As a result, we enjoyed 30 seconds each of the following:

  • Ratchet squats
  • Shoulder tap Carolina dry docks
  • Power ups
  • Pounding trunk lifts
  • Bridge & reach overs
  • Crab rockettes
  • Swimming supermans
  • Merkin toe taps
  • Imperial walkers

MARY:
Once at the flag, there was still time for a few squat burpees and hello dollies.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Similar to the Olympics, the Isthmian games were held in Corinth every 2 years.  We think the apostle Paul was there for the games in AD51.  Who knows, he might have been a sports fan.  Here are some athletic allusions he used when writing to first century churches:

1 Cor 9: 24 Don’t you realize that in a race everyone runs, but only one person gets the prize? So run to win! 25 All athletes are disciplined in their training. They do it to win a prize that will fade away, but we do it for an eternal prize. 26 So I run with purpose in every step. I am not just shadowboxing. 27 I discipline my body like an athlete, training it to do what it should. Otherwise, I fear that after preaching to others I myself might be disqualified.

Phil 3: 12 I don’t mean to say that I have already achieved these things or that I have already reached perfection. But I press on to possess that perfection for which Christ Jesus first possessed me. 13 No, dear brothers and sisters, I have not achieved it, but I focus on this one thing: Forgetting the past and looking forward to what lies ahead, 14 I press on to reach the end of the race and receive the heavenly prize for which God, through Christ Jesus, is calling us.

1 Tim 4: 6 If you explain these things to the brothers and sisters, Timothy, you will be a worthy servant of Christ Jesus, one who is nourished by the message of faith and the good teaching you have followed. 7 Do not waste time arguing over godless ideas and old wives’ tales. Instead, train yourself to be godly. 8 “Physical training is good, but training for godliness is much better, promising benefits in this life and in the life to come.” 9 This is a trustworthy saying, and everyone should accept it. 10 This is why we work hard and continue to struggle, for our hope is in the living God, who is the Savior of all people and particularly of all believers.

The Christian life is disciplined, committed, thinking, and worthwhile.  (Special gratitude to Mark Smith, preacher at Laurel church of Christ for the Isthmian games history.)

Blimps and Politics

THE SCENE: rain, wind, and mid-40s at JUCO.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 SSH, plank jacks, tempo merkins, tempo squats
THA-THANG:

Mosey to the court yard area. We will use the four corners including the road and the far side walk of the court yard area. The workout:  Hindenburg BLIMPS. Perform exercise at corner #1, sprint to corner #2, perform exercise. Sprint to corner #3 perform exercise. Then to corner #4, exercise and then back to corner #1. Plank it up until all have finished. That’s one round. Round 1 – 10 Burpees; Round 2 – 20 Lunges; Round 3 – 30 Imperial Walkers; Round 4- 40 Merkins; Round 5 – 50 Plank Jacks; Round 6 – 60 Squats.

We chose an audible this morning after 120 merkins and did three corners of plank jacks. Then , we headed to the pull-up bars and did two rounds of 25 squats and 5 pullups.

Mosey back to the flag.

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
6 had fun in the rain and wind.
CIRCLE OF TRUST/BOM:
I want to share some thoughts on a topic that is much debated: our political leaders. We all have our ideas of the right way to run this country. In the last couple of years, there seems to have been even more divisive opnions than ever, if that is possible. Opinions about shut downs, masks, and vaccinations have caused so many arguments and ill feelings. Yet, it seems to be almost all that some talk about. Here is a question to consider. Is it right to bash political leaders for their decisions? Part of the answer to that question lies within another. Does doing so reflect Christ in our lives?

Romans 13:1‭-‬2 NASB1995

“Every person is to be in subjection to the governing authorities. For there is no authority except from God, and those which exist are established by God. Therefore whoever resists authority has opposed the ordinance of God; and they who have opposed will receive condemnation upon themselves.”

What does this passage say about how we should speak of our political leaders? Speaking of our political leaders in a resistive manner is like speaking of resisting an ordinance of God. Jesus says that if we have sinful thoughts, it is practically the same thing as committing the sin itself (Matt. 5:27-28). We need to challenge ourselves to not fall into the temptation to let our opinions cause us to violate an ordinance of God.

MOLESKIN:

ANNOUNCEMENTS:
CSAUP tomorrow.

What’s in a name

THE SCENE: Rainy but warm… and rainy

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Windmill
  • Tempo Squat
  • Cherry Picker
  • Imperial Walkers
  • Moroccan night clubs

Getting stretched out and warmed out.

THA-THANG:

Mosie to the library cover, stopping along the way to do some pull-ups on the ladder statue.

Two sets of exercises:

  • A
    • Burpee x 10
    • Squats x 30
    • Right Hand High Merkins x 20
    • Rainbow Drops x 50
    • Toe Merkins x 50 (heal raises)
  • B
    • BBS x 10
    • Lunge x 30
    • Left Hand High Merkins x 20
    • Kick Throughs x 50
    • SSH x 50

Complete set A then run across the covered walkway to the set B location.
The second time around, skip the first exercise. Each time skip another exercise till you do the last exercise.

Next, grab some coupons from the car trunk conveniently nearby and complete the following exercises:

  • Coupon swings x 15
  • Front Squat with Coupon x 10
  • Burpee with Coupon press x 10
  • Reverse Lunge with coupon curl x8/8 (each leg)
  • Heavy Hammers x10 (4 ct)

Almost out of time so mosey to the flag. Arrive just in time to catch Rush standing around. No time for Mary.

MARY:
No time

CIRCLE OF TRUST/BOM:
I wanted to share a little about one of the big themes of the Bible, Exile. It first shows up at the very beginning in the garden when Adam and Eve are exiled from the Garden. Later, Isreal is exiled from the promised land. Even Jesus in his ministry was homeless and cared a lot about others who were displaced and without a home.

This concept of exile throughout the Bible is a picture of the human condition. Living in a broken world that’s not quite home. Longing for wholeness and a place of belonging. The early Christians called themselves sojourners or wanderers as they looked to heaven as their ultimate home and Jesus as the path to restoration and belonging.

I invite you all to be wanderers with me and be reminded that our ultimate hope and home is in Heaven.

Watch this. It’s really great.

https://bibleproject.com/explore/video/exile/

MOLESKIN:

ANNOUNCEMENTS:
CSAUP Saturday, Donate to the Wesley house ministry if you can.