F3 Knoxville

Category: JUCO

We all have dreams & all are sinners

THE SCENE: 34 and felt too nice for the gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 10
  • Morrocan Night Club X 15 (IC)
  • Tempo Squats (IC) 4 CT X 10
  • Tempo Merkins (IC) X 10
  • Side Straddle Hops (IC) X 20
  • Tennessee Rocking Horse X 10
  • Mosey to the Large Parking Lot by the Pond

THA-THANG:

The Pond

  • 20 Merkins & 20 Squats in 3 locations around the Pond
  • Rinse & Repeat X 2

Large Parking Lot

  • 20 Monkey Humpers & run up & back
  • 20 Diamond Merkins & run up & back
  • 20 Big Boys & run up & back
  • 20 Upside Down Merkins & run up & back
  • 20 Lunges & run up & back
  • 20 Carolina DryDocks & run up & back
  • 20 Flutter Kicks & run up & back
  • 20 Laying Side Straddle Hops & run up & back

MARY:

  • Imperial Walkers X 20
  • Pickle Pounders X 20

COUNT-OFF & NAME-O-RAMA

12 Men in attendance

CIRCLE OF TRUST/BOM:

I love quotes and Dr. Martin Luther King Jr. has so many powerful messages (listed below). After we talked about his belief in peaceful protests, I shared that Dr. King was also known to be a womanizer. I feel that didn’t negate all of his great work but shows that we are human and all sin and have character flaws. None of us want to be judged solely on the worst things we’ve ever done. Fortunately, God loves us and will forgive us if we repent.

  • Injustice anywhere is a threat to justice everywhere.
  • Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.
  • The time is always right to do what is right.
  • Our lives begin to end the day we become silent about things that matter.
  • Life’s most persistent and urgent question is, ‘What are you doing for others?
  • We must learn to live together as brothers or perish together as fools.
ANNOUNCEMENTS:
  • Sign Up To Q/VQ
  • Blood Drive at Lakeshore on the 29th – 5 spots left
  • CSAUP on the 30th at the Asylum

Deck of Pain

THE SCENE: Cold and rainy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Reach for the sky alternating with some let-it-hang.

Cherry Pickers, Side Straddle Hops, Moroccan Night Clubs, Overhead Clap and Harry Rockets IC.

20 Calf Raises and Merkins followed by a parking lot length mosey and shuffle to warm-up.

THA-THANG:
The infamous DECK OF PAIN.  Pick your poison type workout with a jailbreak to each location around JUCO, but led by the Q due to COVID precautions.  If you haven’t tried it, request a repeat.

MARY:
15 American Hammers IC, 10 Supermans, and polished off with some jumping squats with a hold at the bottom.
COUNT-OFF & NAME-O-RAMA
16 HIMs with a 17th lingering in the shadows (running around campus)
CIRCLE OF TRUST/BOM:

I’m not sure of how many of you are car guys but you may have heard of the 80/20 rule. 80% of the speed you get out of the car is achieved by approximately 20% of the work from the engine. On the flip-side the last 20% of the vehicles max speed is only accomplished due to the other 80% of the work from the engine.

Obviously these are not exact numbers as cars vary in performance and the cross between the efficiency curves are not exact, but it’s an analogy to understand the work needed to achieve a maximum potential.

Now think of how you go through your daily activities and how you may live in a comfort zone. Are you living off of that 20% or maybe 50% in a comfort zone like cruise control.  There are probably several things that you do that could be considered a part of your comfort zone. The things you do well you naturally focus on because again they are familiar.

What about the difficult aspects? How often do you focus or work in those?

I don’t expect you to immediately take on some drastic amount of extra workh, but what’s one thing that you know in the back of your mind you can undertake to better yourself, your family or your discipleship. I encourage you all to step out of that comfort zone and do the hard work.  Push yourself to be better or take on a role that you know you should.

This doesn’t only apply to doing more…Maybe this also means you need to stop doing something that comforts you. Something that you need to abstain from. Do it!

Philippians 4:13 I can do all this through him who gives me strength.

Joshua 1:9 Be strong and courageous; do not be frightened or dismayed, for the Lord your God is with you wherever you go.

MOLESKIN:
We all have room for improvement.  Push yourself to make the difficult change.
ANNOUNCEMENTS:
CSAUP on Jan 30th.

Foggy Sea Biscuit

THE SCENE: Foggy, cold, gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
7-Cherry Pickers, 15-Hairy Rockettes, High Knees, Butt Kickers, Calf Raises
THA-THANG:
Reverse Indian Run back to sophomore hill area with lead guy dropping for 3 burpees every five seconds.

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

10xMerkins, 15xSquats, 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.

MARY:
No time

COUNT-OFF & NAME-O-RAMA
Great showing out at JUCO today with plenty of options to get better. 3 men got in a pre-run, 5 hit up JUCO: Rush for some speedwork, and 7 got a little taste of JUCO: Rush during the regular beatdown. High mileage day today.
CIRCLE OF TRUST/BOM:
We are (most of us) naturally impatient. Impatience typically stems from being put in situations where we do not have control. Waiting at a red light, waiting for your food to come out at a restaurant, waiting for your wife to finish getting ready. This impatience is often manifested as anxiety and sometimes anger. This is pretty evident if you look around right now with the way people are reacting to politics. There is very little we can control in the political arena, let’s not allow our impatience with politics to creep into our lives in the form of anxiety and anger. Focus on what is in front of you and what you can control. That is where our time and energy is best spent. Focus on Christ and the peace that surpasses all understanding.

MOLESKIN:
We were all blessed with a Glass Cutter’s Association member today. It’s a bear, it’s a wildman…it’s Waxjob!

ANNOUNCEMENTS:
Blood Drive on the 29th and CSAUP on the 30th. Get signed up!

Two Copper Coins

THE SCENE: Cold til we got started, little bit of snow starting to come down at the end
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Reach for the sky, let it hang, hillbilly walkers, cherry pickers, tempo squats, tempo merkins, high knees with a few burpees sprinkled in
THA-THANG:
Mosey over to the big parking lot for a little tabata action inspired by my M.   40s on / 15s rest for 5 exercises and then run to end of parking lot and bernie back.

Round 1 – Merkins / SSH / Heels to Heaven / Mountain Climbers / Squats

Round 2 – Burpees / High Knees / BBS / Toe Taps / Lunges

Round 3 – Merkins / Iron Mikes / Hello Dolly / Shoulder Taps / Monkey Humpers

Mosey over to the coupon pile for a little more tabata

Round 4 – Curls / Squat Thrusters / Heavy American Hammers / Tri Ext / Rocky Balboa

Round 5 – Bent Over Rows / Goblet Squats / Heavy Freddy / Shoulder Press / Calf Raises

Round 6 – Didn’t happen (to be continued)

MARY:
No time for Mary despite the jail break called out by Butterknife

COUNT-OFF & NAME-O-RAMA
12 Strong on a Monday

CIRCLE OF TRUST/BOM:
As many of you know last year I started mentoring a 12 yo boy who has a pretty rough situation.   It has been a challenging yet extremely rewarding journey.   Wanted to share a brief story that happened over the holidays that really humbled me.   I received a call from my friend on the day after Christmas saying he needed to goto the bank, but also to not eat anything before I came.   Not knowing what to expect I picked him up a day or two after Christmas and he was as excited as any child I have ever seen because he had a surprise for me.    After running to the bank and cashing his check he finally let me in on his plans.   He wanted to spend his Christmas money by taking us to dinner at Olive Garden.   It was a truly memorable evening and humbling too.   He was proud to tell everyone that he was paying for dinner as he ordered dinner and dessert for us and carry out for his mom.  He was worried he might have spent more than he had but turned out he actually still had a little left over so he asked if we could goto Walmart.   Not because he wanted anything for himself but because he and his friend were having fun making things out of pallet wood and he wanted to get a pair of safety glasses for them and a pair of gloves for his friend.   Couldn’t help but be reminded of the story of the Widow’s two cooper coins offering in Luke 21: 1-4 and how it correlated with this situation.   It was convicting knowing how often I am guilty of giving out of abundance only and miss opportunities to give freely knowing God will always provide.   May we all be freely willing to give not only our money but of our time and energy as well.

The Widow’s Offering

LUKE 21 Jesus[a] looked up and saw the rich putting their gifts into the offering box, 2 and he saw a poor widow put in two small copper coins.[b] 3 And he said, “Truly, I tell you, this poor widow has put in more than all of them. 4 For they all contributed out of their abundance, but she out of her poverty put in all she had to live on.”

 

ANNOUNCEMENTS:
Still need someone to sign up to Q on Wednesday, Dart Gun has Friday

Things to think on

THE SCENE: Cold and spitting snow. Here to help me celebrate 36 years!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
36 SSH, 9 Moroccan night club, 9 Peter Parkers, 9 Parker Peters, 9 J-Los
THA-THANG:
Indian run to the Sophomore. At the Sophomore, we did a couple of sets of 4 corners.

1st Set

  • 36 Merkins, Bernie Sanders up
  • 36 Squats
  • 36 Imperial walkers
  • 9 Burpees

2nd Set

  • 20 Peter Parkers with merkin, Bernie Sanders up the hill
  • 20 Lunges
  • 20 Heels to Heaven
  • 20, 2-ct Mountain climbers

Begin to indian run back towards the shovel flag but pass it up and go up the hill to the Maple Street parking lot.

  • 20 Diamond merkins, bear crawl to the next corner
  • 20 Squats, sprint to next corner
  • 20 J-Los (2-ct), lunge walk to next corner
  • 20 werkins
  • 10 burpees broad jumps towards the starting corner
    MARY:
    Ring of fire Merkins. Go around the circle while holding plank and each PAX does 1 merkin. Increase count until 4. 15 Freddie Mercury, protractor
    COUNT-OFF & NAME-O-RAMA
    10 PAX helped me celebrate 36 years.
    CIRCLE OF TRUST/BOM:
    “Rejoice in the Lord always; again I will say, rejoice! Let your gentle spirit be known to all men. The Lord is near. Be anxious for nothing, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all comprehension, will guard your hearts and your minds in Christ Jesus. Finally, brethren, whatever is true, whatever is honorable, whatever is right, whatever is pure, whatever is lovely, whatever is of good repute, if there is any excellence and if anything worthy of praise, dwell on these things. The things you have learned and received and heard and seen in me, practice these things, and the God of peace will be with you. “
  • Philippians 4:4‭-‬9 NASB

YHC has heard this passage or a portion of it a few times in the past days. I thought it was worth sharing this morning given the state of the world. It is always encouraging to think of the good things in life and, more importantly, the life to come when times are tough.
MOLESKIN:
Welcome Mr. Slate to Knoxville from Lexington.
ANNOUNCEMENTS:
CSAUP coming up at Asylum January 30.