F3 Knoxville

Category: The Project

Hot Pursuit

THE SCENE:   31 and clear
F3 WELCOME & DISCLAIMER:  Skipped for you bunch of veterans
WARM-O-RAMA: 

  • Michael Phelps
  • RFTS / LIH
  • Growing arm circles
  • Imperial walkers
  • Squats
  • Down/up dogg
  • Merkins
  • Mosey to the pool wall for 10 wall-ups

THA THANG:

Mosey to the playground;
Max pull-ups
Partner-up:  Max sit-ups in 1 minute

Mosey to the bell
Max merkins in 1 minute
1.5 miles for time

MARY:

Max burpees in 5 minutes

COUNT-OFF & NAME-O-RAMA

Me and 9 of the best men I know

CIRCLE OF TRUST/BOM:

Once upon a time, I was dating a real hottie – the whole package; legs…hair…figure…smart…her sense of humor…  Incredibly – she seemed into me as well.  It was 18 years ago yesterday that we shared our first kiss on the patio of the Student Union at Oklahoma State.

I was crazy about that 19-year-old girl…and I did crazy things because of how I felt about her.  Like the time I drove to Houston just to spend a few hours with her – then turned around and drove back.  Or the time I tipped a mariachi band the entire contents of my wallet – a few hundred dollars – to play some songs at our table.

Back then, I was crazy about that young woman – who is now my wife.  I was nuts about her and was pursuing her to be my wife (mission accomplished!).

The Word we talked about this morning was “pursuit”.  We looked at two passages in Genesis.

First, in Genesis 2, God creates Adam – then Eve.  Adam writes this impromptu poetry about his wife saying, “This is now bone of my bones and flesh of my flesh; she shall be called ‘woman,’ for she was taken out of man.”.  Scripture then says, this is why a man leaves his father and mother and is united to his wife, and they become one flesh.  We often hear this passage read during marriage ceremonies…

“and is united to his wife…”  Some other translations say “hold fast to his wife” or “bonds with his wife” – the Hebrew word there is from the root word dabaq.  That word is used 54 times in the Torah – often in the context of a CHASE.  In other context, the same word is translated “in hot pursuit” (1 Samuel 14), and “pursued hard after” (Judges 20).

When I was enamored with that young woman, “debaq” could have described our relationship – I was in hot pursuit!

There is another story of pursuit later in Genesis – this time in Chapter 29.

Jacob was looking for a wife – he meets and falls head over heels for Rachael.  He makes a deal with Rachael’s father to work for him for seven years in exchange for his daughter.  He does – he works for seven years and at the end of those years, Laban pulls a fast one and gives Jacob his other daughter, Leah.  Jacob complains “no, I’m supposed to marry Rachael” – and Laban agrees to give him Rachael as well – in exchange for another seven years of work.  And here’s the thing… Jacob gets Rachael – then continues to work for her after he already had her as his wife.

How amazing would our marriages be if we continued to work for our wives after we’d already married them?  What if we continued to be in hot pursuit of our spouse, like we were when we were dating?  If you want your marriage to THRIVE, pursue her like that again.  Pursue her mind.  Pursue her heart.  Pursue her spirit. 

If you are scrambling for ideas – here are some tips from the internet (written by a woman, so I suppose they are expert tips 😊)

  1. Write her a special note
  2. Plan some quality time with her and let her know in advance
  3. Tell her how you feel about her. Compliment her. You can never compliment her too much
  4. Tell her often that you love her or that you miss her
  5. Text her when you are thinking about her.

But also, men, nobody should know better than YOU how to pursue your wife.  You should be the world’s foremost expert on that.  Ending with a quote from John Piper…

“Don’t marry so you can stop pursuing women. Marry so you can perfect the pursuit of ONE woman for a lifetime.”

MOLESKIN:

  • I’d love to hear how you pursue your wife’s heart today – drop it in Slack or DM me!
  • SKEWER – you crushed your spring scores today, brother.  Nice work!
  • Everyone made improvements – good work all around!
  • Hat tip to my lovely wife for being the inspiration for this Word
  • Hat tip to Craig Groeschel for the Hebrew background info
  • Hat tip to Shanti Landon for the pro tips above

ANNOUNCEMENTS:

  • Oak Ridge Halloween party – next Thursday evening!  Bring your kiddos to trick or treat.  Come staff the F3 tent!
  • Brolympics Nov 5

Into the Danger zone

  • THE SCENE: clear and 60 degrees
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:  enjoyed some SSH and squat to the beat of Danger zone
  • Then 10 Chattanooga Cherry pickers
  • Five Knoxville Cherry pickers
    THA-THANG:
  • Two 2 rounds of hard core at the playground.  10 Pullups, 10 awkward turtles( hand to ankle touches while on yourbback) 10 crunches and 60 seconds Plank hold
  • Then 4 rounds of Whitton at the flag and track area;  22 kettle bell swings, 22 goblet Squats,  run 400 meter, 22 curls 22 Thrusters.  Exercise were done with a coupon.

MARY: teamed up with another him in the PAX and jail break back to the meeting area after dropping off the coupon
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
You did not choose me, but I chose you and appointed you that you should go and bear fruit and that your fruit should abide, so that whatever you ask the Father in my name, he may give it to you.
John 15:16 ESV
https://bible.com/bible/59/jhn.15.16.ESV
MOLESKIN: 

The challenge came from a devotional called The Roar within , can be found in youversion app

Every man has a man-killer that could be creeping up to them. But we remember what God tells us In John 15 and Ephesians 2:1-10 as well as surrounding ourselves with the PAX we can overcome a man killer

1. Lack of purpose

2. Lack of respect

3. Anger

4. Lust

5. Shame

ANNOUNCEMENTS:

Family workout #Skewer style

  1. THE SCENE: chilly 43•  sunny
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA: warm up Odd squad workout: up down, left , right
  2. Running in place, some Merkins and mountain climbers
    THA-THANG:
  3. Blob attack 5 minutes
  • Then enjoyed 5 minutes of big ball soccer
  • The 5 minutes of animal walk
  • ( bear crawl, crab walk, duck walk, goose walk, crouching tiger, gorrila walk, tortoise walk and cheetah run)
  • Climb and slide

MARY: 2.0 called out the exercise till all 2.0 had a chance to lead
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
The gospel through A to F
MOLESKIN:

ANNOUNCEMENTS:

Remission

THE SCENE: The brisk 40 degree weather returns!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops, Knox cherry pickers, Tempo merkins & squats, Tennessee rocking chairs, mountain climbers.
THA-THANG:
Rugby shuttle run to the Freedom bell

  • The mission: Gather the required hash (tally) marks for each exercise group…and beat Juco’s time in the same event last week!  Most hash marks required multiple reps to count, and approved modifications to earn a tally were included:
    • Bodybuilders
      2 burpees (w/ merk) : 1 BB
      3 burpees (no merk): 3 BB
      1 hash = 5 BB, 10 with, 15 w/o
      20 hash marks required
    • Pull-ups
      10 Bent Over Rows : 1 PU
      1 hash = 5 PU, 50 BOR
      20 hash marks required
    • Running Laps
      1 hash = 1 lap
      20 hash marks required
    • Clean & Press (with CMU)
      2 squats : 1 C&P
      4 OHP : 1 C&P
      1 hash = 10 C&P, 20 squats, 40 OHP’s
      40 hash marks required
    • Freddy Mercuries
      2 Big Boys : 1 FM
      5 LBC : 1 FM
      1 hash = 10 FM, 20 BB, 50 LBC
      40 hash marks required
    • Clock Merkins
      20 merkins : 1 CM
      30 knee merkins : 1 CM
      1 hash = 1 CM, 20 m, 30 km
      40 hash marks required

    MISSION ACCOMPLISHED!  Beat Juco’s time by 1 minute!  Victory mosey back to the flag.

MARY:
Had time for the Chumbawumba music challenge.  By the end most had some issues getting “up again”, the Q included.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

“And lead us not into temptation, but deliver us from the evil one.”  (Matthew 6:13, NIV)

 Temptation: Question: What’s the best way to handle temptation?  Answer:  Don’t try to handle the temptation!  Turn away from it!  “A wise man is cautious and turns away from evil, but a fool is arrogant and careless.” (Proverbs 14:16, NASB) It’s common sense that if you don’t want to get stung, stay away from the bees!  If you don’t want to get burned, don’t get close to the fire!  If you don’t want to fall off the cliff, don’t hang off the ledge! The goal is not to see how close you can get to temptation but rather how far away from it you can stay! Only a fool thinks they can handle temptation.  Analyze when and where you are most tempted and vulnerable, and then stay away from those situations as much as you can.

-Credit to Larry Blakeburn of First Cumberland Presbyterian Church in Oak Ridge, TN

MOLESKIN:
Great to get our party crashed by three HIMs from Rampart and a Respect FNG!  An honor and privilege to lead you all this morning!
ANNOUNCEMENTS:
None passed.

Another Memento Mori

THE SCENE: Crisp and clear, 45, perfect day for heavy lifting
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Projectivators
  • Tempo squats
  • Tempo Merkins
  • Mountain climbers
  • Cherry Pickers
  • Grady Corns

THA-THANG:

Two of our number were executing IPC 2022 Week 5. The rest did as follows.

  • Grab a CMU and head to the field
  • Line up on 0 yd line
  • Rolling Reverse Doras using IPC EMOM
    • Start with Thrusters, trying to accumulate AMRAP between EMOM horns.
    • On the EMOM horn, return to the top
    • Pair with the most reps gets to pick the next exercise from the category (what we actually did)
    • Sequence and Motion
      • Whole body – Dash/Bernie 30 yds (Thrusters, Blockees)
      • Legs – Cusack 30 yds (Lunges, CMU Swings)
      • Arms – Farmer Carry 30 yds (Rows, Plyomerkins)
      • Core – Karioke 30 yds (Heavy BBS, Heavy LBCs)

MARY:
No Time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

October marks the beginning of the fiscal year, which for me means that this week a one-year timer started for me to complete a task that is a “notable outcome” on the lab’s Performance Evaluation of Measurement Plan. In simple terms, if I fail to deliver, the Lab Director’s end of year bonus will be impacted. As such, I have broken the task down into parts, identified the parts that are necessary and optional, and laid them on a timeline to ensure that I can accomplish the task inside the time allotted. Because when I know I have a deadline, it makes sense to make a plan to use the time wisely.

Deadlines motivate action because they force us to clearly see what little time we have. And we are all under a literal deadline. Everyone here today, regardless of all factors, is one day going to die. Birth is a death sentence, and none of us knows when that sentence will be executed.

As our brother Rocket has spoken on before, the ancients coined the phrase “Memento Mori”, Remember Death. This idea permeates many cultures: Stoics, Samurai, Buddhists, Islam, Norse mythology, and Judaism. They say when a victorious Roman general processed through the city, a slave stood behind him saying “Look after you [to the time after your death] and remember you’re [only] a man.”

Then the question becomes, what does my plan look like for my ultimate deadline? What parts are necessary and what parts are optional? What can I do in parallel, and what must be done in series? Fittingly, in my daily reading, I just got to this part in Luke Chapter 12:

13Someone in the crowd said to him, “Teacher, tell my brother to divide the inheritance with me.”

14Jesus replied, “Man, who appointed me a judge or an arbiter between you?”15Then he said to them, “Watch out! Be on your guard against all kinds of greed; life does not consist in an abundance of possessions.”

16And he told them this parable: “The ground of a certain rich man yielded an abundant harvest.17He thought to himself, ‘What shall I do? I have no place to store my crops.’

18 “Then he said, ‘This is what I’ll do. I will tear down my barns and build bigger ones, and there I will store my surplus grain.19And I’ll say to myself, “You have plenty of grain laid up for many years. Take life easy; eat, drink and be merry.” ’

20 “But God said to him, ‘You fool! This very night your life will be demanded from you. Then who will get what you have prepared for yourself?’

21 “This is how it will be with whoever stores up things for themselves but is not rich toward God.”

Do Not Worry

22Then Jesus said to his disciples: “Therefore I tell you, do not worry about your life, what you will eat; or about your body, what you will wear.23For life is more than food, and the body more than clothes.24Consider the ravens: They do not sow or reap, they have no storeroom or barn; yet God feeds them. And how much more valuable you are than birds!25Who of you by worrying can add a single hour to your life?26Since you cannot do this very little thing, why do you worry about the rest?

MOLESKIN:
Excellent work by our two IPC challengers.
ANNOUNCEMENTS:
2.0 workout on Saturday. Brolympics signup coming soon – Event on Nov. 5. Halloween Event for City of Oak Ridge Oct. 27th.