F3 Knoxville

Category: JUCO

Seabiscuits and Gravy

THE SCENE:
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
7-Cherry Pickers, 10 Windmills, 15-Hairy Rockettes, 10 Tempo Merkins, Karaoke, High Knees, Butt Kickers,
THA-THANG:
Mosey back to sophomore hill area with two sets of strides thrown in.

In the new parking lot facing sophomore hill we prepared for a modified Sea Biscuit:

10xSquats, 15xMerkins, 20xBBS

Followed by 1 lap (pick your poison for the laps with three options for distance .1 mile, .15 miles or .21 miles)

Repeato but add 1 lap after each round up to 4 laps then work your way back down.

Everyone made it through round 4 before calling recover.

Mosey back to the coupon pile and pick a good one.

With your coupon, perform 50 curls and 50 tricep extensions switching as needed. Once done hold a wall sit until the six is finished and completes a 10 count.

With your coupon, perform 20 picture hangers. Once done hold a wall sit until the six is finished and completes a 10 count.

Mosey back to the shovel flag

MARY:
30 Flutter Kicks, 15 lbcs, 15 Side planks with dips – each side.

COUNT-OFF & NAME-O-RAMA
4 hit up JUCO: Rush for some speedwork, and 9 got a little taste of JUCO: Rush during the regular beatdown. High mileage day today.

Welcome FNG Gosling! Gosling’s dad is Lullaby who has been out a few times.

CIRCLE OF TRUST/BOM:
Talked briefly about the story of Stephen the Martyr and the courage that he showed in the face of persecution. Even as he was being stoned he cried out, “Lord Jesus” which was the main reason he was being stoned, calling Jesus Lord. He was willing to preach/speak the truth even to the point of death. Let’s take a lesson from Stephen and not be ashamed of the truth. Let us not back down in the face of persecution.

MOLESKIN:
Need some more men to pick up Q’s.

ANNOUNCEMENTS:
CSAUP in July, sign up’s are already open.

Disc Golf Baskets – Risk It – If The Lord Wills, We’ll Wait

THE SCENE: Muggy but beautiful.

F3 WELCOME & DISCLAIMER – Administered (No more COVID disclaimer but distancing as comfortable was encouraged)

WARM-O-RAMA:
TN Rocking Chair
IC Cherry pickers x 5
IC Mountain climbers x 10
IC Shoulder taps x 10
IC Pickle pounders x 10
IC Crabby Pickle Pointer x 7
IC Pickle Pointer x 7
OYO Forward Lunges x 5 each leg
OYO Side lunges x 5 each leg

THA-THANG:
Falling Indian Run to Hole 1 Tee Pad (aka Burpee Mile parking lot) – Spotter suggested Merkins (~3 / loop so pretty doable for everyone).

Today we are playing a round disc golf. Kind of. At each basket YHC will set up two cones from which we putt. Once someone makes it or once 1 minute passes, we switch to another exercise that is (supposedly) easier.

Hole First exercise Second exercise (after made basket)
1 Crabby Pickle Pointer Pickle Pointer
2 Plank Cherry pickers
3 Mountain climbers Shoulder taps
4 OHP Seal Clap Squats
5 Kettle Bell Swings Reach / let it hang
6 Thrusters Squats
7 Bonnie Blair Iron Mike
8 Lunges Side lunges
9 Merkins Pickle pounders

So many great shots from the PAX that helped us have a fun and solid workout We got to Hole 8 and it was 6:11am. YHC did not get to take a shot but all PAX worked hard. Mosey back to #shovelflag and did a short Wagon Wheel where Sunrise showed some extra energy once I called Jailbreak. Good times. 🙂

MARY:
No time for that.

COUNT-OFF & NAME-O-RAMA
9 PAX – 1 per each of the 9 holes we were supposed to play today!

CIRCLE OF TRUST/BOM:
Trying something new. You could fail. But one characteristic of Christians, especially of men who are Christians, is that we do not play it safe. We are called to lay down our lives as Christ did for us- for our family & friends. We don’t just take risks to be taking risks or to make us look good- we take risks not knowing how they will turn out here. Today we didn’t get done with all 9 holes on the disc golf course. There are varying degrees of risk but as Christian men we are called to consider 3 things related to risk:

1. Risk it – “Courage is being scared to death, but saddling up anyway.” – John Wayne (my pastor quotes him often). Scripturally we can look at Psalm 27:14 – Wait for the Lord; be strong, and let your heart take courage; wait for the Lord!
2. Risk it for the right things. (choose that biscuit wisely)
James 4:15 says “if the Lord wills, we will do this or that”
We do wise “Risk vs. Reward Analysis”, but we know that we need to know what Hill to die on. Calvary is one of them with Christ as our example.
3. Risk it – but wait for the Lord
When we take risks, we don’t know how things are going to turn out in the details. Ultimately we do (Revelation 21-22 tells us what the end result of Genesis 3), but as we see throughout the Bible we say “how long O Lord?” Isaiah 64:4 tells us what we have to continue to do:
From of old no one has heard or perceived by the ear, no eye has seen a God besides you, who acts for those who wait for him.

So. Take a risk. For God. And wait for Him to act in that risking until He fulfills it.
“He is no fool who gives what he cannot keep to gain what he cannot lose.” – Jim Elliot

MOLESKIN:
Prayed for Data’s marriage, Median’s wrist, & Dart Gun’s recovery from surgery. And the BOM was super sweaty but I’m thankful we can do that once again.

Earliest sunrise of the year provided a great backdrop and clear visibility for the holes after hole 2 today. Still a little GLOOMy but hey, that’s where SYITG comes from.

ANNOUNCEMENTS:
DP Off the Chain coming up – July 24 at 0630 (show up by 615).

Learning more about Dolphins & Daffodils

THE SCENE: Very nice
WARM-O-RAMA:

SSH
Crunchy Frog
Tempo Squat
Tempo Merkin
Freddy Mercuries
Windmill

THA-THANG:

Mosey to the Courtyard, picking up a CMU baby along the way – making sure it didn’t touch the ground the entire workout and passed around to everybody to love on it.
4 Corners to some Tunes
First Round 10, 20, 30, and 40 Merkins
Second Round 10, 20, 30, and 40 4-count Mountain Climbers
Third Round 10, 20, 30, and 40 Monkey Humpers
Fourth Round 10, 20, 30, and 40 LBCs
Fifth Round 10, 20, 30 flutter kicks (time)
Periodically taking a break and doing squats during “Thunder” by Imagine Dragon

MARY:

Hello Dolly
Big Boys

 

MOLESKIN:

Part 2 of Missionality in the life of the High Impact Man

Missionality is Service in the High Impact Zone. To Live Right, a HIM must exert the majority of his efforts to Serve within his personal HIZ, the boundaries of which are defined by his Mission.

Mission is the course of action taken to achieve an articulated Purpose. The course of action is comprised of the individual Tasks the HIM undertakes to bring his Purpose into fruition. These Tasks are not random, but are the outgrowth of the Skills for which he is most suited, the things that he does with the most ease and familiarity and constantly improves through Practice.

Building on Kickflip’s message about the Dolphin, The Daffodil represents the people-category that a man is born to Serve with his Dolphin. Like the Dolphin, a man’s Daffodil is a matter of hard-wiring. There are men who continue to coach soccer even after their kids have stopped playing. It took me awhile, but my Daffodil is engaging, collaborating, and helping veterans in their post-military career. Each one of us has both a Dolphin ability and Daffodil passion. The HIM loves all of mankind equally, except for his Daffodil. He loves his Daffodil more, because that is who he was born to Serve.

Part 3 on Friday!

An Attitude of Gratitude

THE SCENE: It’s a beautiful view on top of JUCOManjaro!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Moroccan nightclub 20
10 Windmills in cadence
5 burpees on your own
Side straddle hop in cadence

THA-THANG:

Mosey to Hard Knox parking lot.

10 merkins
20 squats
30 flutter kicks

Line up on the curb for some Shawn T’s.

Mosey to Jucomanjaro

Start at the first mark
Run 4 marks and do 10 merkins
Run back a mark and do 20 squats
Run back a mark and do 30 flutter kicks
Walking lunges to the second mark

Rinse and repeat.

MARY:
Insert information about any additional post-THANG work (if applicable).
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:
Today’s word is Gratitude.
An attitude of gratitude… is one of my favorites.

When we learn to count our blessings instead of short comings, it’s truly life changing.

If you’ve never done it, I encourage you to keep a 30 day journal, and document 1 thing you’re grateful for each day. It can be as simple as Thank you for letting me wake up today. Thank you for the sunset 🌅 , etc…

Thank you for:

This will help you realize how good you have it.

Thank the Lord because he is good!
Psalm 107:1-3
Give thanks to the Lord for he is good! His faithful love endures forever. Has the Lord redeemed you? Then speak out! Tell others he has redeemed you from your enemies. For he has gathered the exiles from the many lands, from the east, in the west, from the north, and the south.

Thank you gentlemen for challenging me! I have nothing but respect for you guys!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

JUCO MEMORIAL DAY MURPH

THE SCENE: Super Nice
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
Cherry Pickers, Tempo Merkins, Tempo Squats
THA-THANG:
The Murph

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
11 Strong
CIRCLE OF TRUST/BOM:
Ecclesiastes 7:2 – Be thankful and always assessing your relationship with the Lord.  There is more wisdom to be gained from a funeral than a party.  Eternity matters.
MOLESKIN:
N/A
ANNOUNCEMENTS:
None.