F3 Knoxville

Category: The Project

Humble Glory

THE SCENE: 20s with a perfect powder of snow across the landscape
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tempo squats
  • Imperial walkers
  • Windmills
  • LBAC
  • Tempo merkins
  • Up dog down dog
  • Cherry pickers

THA-THANG:

  • Mosey to parallel bars
    1. 5 burpees, 10 dips, 20 BBS x2
  • Mosey to pool wall
    1. 5 wall ups
  • Mosey to animal walk
    1. Each exercise is performed at a station, 5reps first lap, 10 reps second lap, etc
    2. Maximum number of laps for time
  • Exercises
    1. Burpees
    2. Squats
    3. Merkins
    4. BBS
    5. Carolina dry docks
    6. Cheerleaders
    7. LBCs
    8. Hand release merkins
    9. Lunges (both legs)
    10. Flutter kicks (4-ct)
    11. Diamond merkins
    12. Bobby hurleys
    13. Heels to heaven
    14. Wide merkins
    15. Speed skaters (both legs)
    16. Stagger merkins (both ways)
    17. Box cutters
    18. Bear crawl back to station 1

 

MARY:
no time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

The other day YouTube showed me a video proclaiming a message about Humility and I found it a little troubling. The apparent message was that humility consists essentially in not talking trash and beating someone who does. This got me thinking. What that video was really focused on was modesty. To be modest, one seeks to understate or minimize one’s own advantages, virtues, or other positive traits. And while humble people are often modest, modest people are not necessarily humble. In fact, I think we commonly see social influencers who deliberately put on airs of false modesty because they know it plays better, despite the fact that their operation as a whole functions only because in truth they seek self glorification. The word for this is vanity. Although that word is now often used primarily to refer to one’s own interest in appearance, the fundamental meaning is that one seeks the approval of others, typically by emphasizing one’s own virtues. So now the opposites of vanity and modesty can be seen. But these are really about what one projects to the outside world. By contrast, humility, and it’s counterpoint pride, are concerned with the state of one’s heart. It does a man no good to quietly bear the taunts of vainglory if in his heart he consoles himself with prideful assurances of his own superiority. A modest man can still revel and desire the glory for himself, and it can even motivate his modesty. Humility is giving up the glory because you see that it is not your own, but rather acknowledging the One to whom all glory is due.

MOLESKIN:
Didn’t plan for the snow, but I think it worked out well. Everybody made two laps with change.
ANNOUNCEMENTS:
Convergence January 7th. MABA starts January 1.

12 Heavy Pains of Christmas

THE SCENE: Cool and misty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Projectivator
  2. Cherry Pickers
  3. Tempo Squat
  4. Tempo Merkins

THA-THANG:
Run to the hill on ORAU campus. Do the number of reps, run up and down the hill, do the next rep and all below it (just like the song).

  1. Blockee
  2. Elves on the shelf
  3. Thrusters
  4. Derkins
  5. Big Boys
  6. Lunges
  7. Curls
  8. Rows
  9. Diamond derkins
  10. Tricep extensions
  11. Squats
  12. Blockees

Optional light version was also available:

  1. Burpee
  2. Imperial Squalkers
  3. Basilisks
  4. Merkins
  5. Big Boys
  6. Lunges
  7. Side straddle hops
  8. Prone rows
  9. Diamond merkins
  10. Heels to heaven
  11. Squats
  12. Burpees

MARY:
Extra bur-ur-ur-ur-ur-pees!

CIRCLE OF TRUST/BOM:
The Jews of the Gospels read and studied the Old Testament Scriptures, but missed the coming of the Messiah because they were too focused on the problems in the world around them.  What are we missing about God’s Word because we are too focused on the world around us?
ANNOUNCEMENTS:
Project Christmas party tonight at Pappalock’s.  No shieldlock tomorrow.  Likely no Family Workout on Saturday.

Stand together to face adversity

THE SCENE: clear chilly morning
F3 WELCOME & DISCLAIMER given
WARM-O-RAMA:
TN rocking chair.  Tempo merkins, SSH, baskalist
THA-THANG:

  • TABATA STYLE 40 seconds step-ups 20 Bruce lee abs . 8 sets 2 rounds 1minute plank hold between round
  • 1,000 rep step-ups
  • Bruce Lee Ab( American hammer,  leg lifts,  little baby crunches, awkward turtles, heels to Heaven, Flutter kicks
  • Run 1 mile

MARY:
Thunderstruck
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up! And though a man might prevail against one who is alone, two will withstand him—a threefold cord is not quickly broken.
Ecclesiastes 4:9‭-‬10‭, ‬12 ESV
https://bible.com/bible/59/ecc.4.9-12.ESV
MOLESKIN:
The workout was a reminder of Navy Seal Chad Wilkinson who committed suicide.  Many men today have Adversity they are facing and without a true sense of community of men to help them overcome so they can be the best version of themselves that God has planned for them.

F3 is just this to be there for other HIM so we don’t lose anymore.
ANNOUNCEMENTS:

Turtle power

THE SCENE: wet morning
F3 WELCOME & DISCLAIMER: given
WARM-O-RAMA:
Some Knox Cherry pickers,  some Tempo merkins, some Tempo squats and little baby arm circle .

Mosey to the brinks to grab a few CMU. To take back to the back side of the senior center.

Tha-Thang

  • Tabata 40 seconds work 20 seconds rest. 8 times 4 rounds
  • Exercises: (curls, tricep extensions, overhead press, rows, rifle carry down the hil and murder bunny up)
  • Carried the CMUs back to a truck for loading up.

MARY:
Hims led some excises till time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: shared that God has F3 here to help me understand what I need to do in being better for my community and there will be times of adversity to help me become stronger 
MOLESKIN:
ANNOUNCEMENTS:

The Ocho UNO Q

THE SCENE: A crisp, but beautiful gloom set the backdrop for what was destined to be a great day!

F3 WELCOME & DISCLAIMER: Every HIM was welcomed and disclaimed.

WARM-O-RAMA:

  • 20 SSH
  • 20 LBAC
  • 15 Tempo Squats
  • 15 Merkins
  • 15 Mt Climbers
  • a few Up & Down Dogs
  • 3 perfectly executed Knoxville Cherry Pickers (because ground cherries are the only cherries)
  • A warm-up lap around the lot

THA-THANG:
HIMs were welcomed to the “table” on the porch to play OCHO UNO.

The OCHO UNO Q

One Uno Deck (1-3 cards thoughtfully removed)

Green – CORE
Red – LOWER
Yellow – UPPER
Blue – BURPEES

Process: Draw a card, identify the exercise, place card in discard pile, flip the exercise card over, announce your exercise. Number on card = number of reps (0=10). Pick one of the exercises that hasn’t been done yet. When all are picked, all are available again. ALL 8’s are OCHOs (ANY COLOR) = Yell Ocho and take a lap

Multipliers:
+2 means double the next card. Pick one more card, use color of second card, pick an exercise, and x2 the reps
+4 means quadruple the next card. Pick one more card, use color of second card, pick an exercise, and x4 the reps

All special cards are all 8’s. Color doesn’t matter:
Skip = 8 Single-leg squat (4 each leg)
Reverse = 8 Groiners (2 count = 1)
Wild = 8 Mt Climber (4 count = 1)

Announce your number and exercise loud enough for everyone to hear the call. After the HIM to your right announces the number and the exercise, you don’t do that exercise. You sit out one round and draw yours and get ready to announce so that we have constant work.

CORE (Green)
Basilisks
Prone Rows
LBCs
Freddy Mercurys (4 count)
Big Boys

LOWER (Red)
Squats
Monkey Humpers
Jump Squats
Lunges (2 count)

UPPER (Yellow)
Merkins
Hand-Release Merkins
Carolina Dry Dock (pike push-up)
Shoulder Taps
Triceps Dips (in reverse plank or on wall/bench)

MARY:
We had time to lay down and pull off some Hello Dollys and Side Crunches.

COUNT-OFF & NAME-O-RAMA
We made it!

CIRCLE OF TRUST/BOM:

I want to tell you about the Ocho Unos of the Bible.

You know that left to ourselves, we’re a wreck. Genesis draws a bleak picture of humanity. The hearts of humanity are always evil everywhere. So, God brought judgment on that evil through the flood. But in His great mercy, He didn’t wipe out everyone, God graciously rescued a family to continue His plan. God remembered us.

Genesis Ocho:Uno (ESV) — 1 But God remembered Noah and all the beasts and all the livestock that were with him in the ark. And God made a wind blow over the earth, and the waters subsided.

And yet human beings still continued to do what was right in our own eyes instead of living by God’s good ways. So instead of just telling us about the way, God Himself became the way. That’s what we celebrate at Advent and Christmas.

Matthew, Mark, and Luke 8:1 all show us Jesus teaching about how to be made right with God and many people turned from their sins and followed him.

Matthew Ocho:Uno (ESV) — 1 When he came down from the mountain, great crowds followed him.

Mark Ocho:Uno (ESV) — 1 In those days, when again a great crowd had gathered, and they had nothing to eat, he called his disciples to him and said to them,

Luke Ocho:Uno (ESV) — 1 Soon afterward he went on through cities and villages, proclaiming and bringing the good news of the kingdom of God. And the twelve were with him,

God came to us. The baby in the manger made a way for us by coming as God and as man to live the life we should have lived and then by paying our price for the sinful lives we have actually lived. He made the way. So that the best Ocho Uno in Scripture is…

Romans Ocho:Uno (ESV) — 1 There is therefore now no condemnation for those who are in Christ Jesus.

And then one day soon, the one who came as a baby to live life for us is coming again as the Lamb of God who is also the Judge and King.

Revelation Ocho:Uno (ESV) — 1 When the Lamb opened the seventh seal, there was silence in heaven for about half an hour.

So, men, my simple encouragement to you today is if you want your marriage to change, if you want your parenting to change, if you want your life to change it starts with this. Are you still living under the right condemnation for the wrong you’ve done, like a slave chained to your sin? Put your hope in Christ, because he has paid the price, there’s no more condemnation for a man in Christ. And then, live like men who God has remembered and pronounced free of condemnation. Live for Christ in your marriage, with your kids, and at your work today. If you’re in Christ, you’re a free man. So step up and stop living like a slave to sin.

MOLESKIN:
Prayed for Cosmo’s mom, for healing and endurance. Prayed for Mathlete’s M, who’s getting close to bambino siete arriving. Prayed for all the brothers who are travelling this time of year.

ANNOUNCEMENTS:
Project Christmas fellowship upcoming.
2.0 workout on Christmas Eve. 12 pains for the chilluns.
And Kick & Mathlete mentioned something about a billion burpee challenge in January. Sounds just crazy enough to make men of all of us.