F3 Knoxville

Gorilla complex and stairs

THE SCENE: beautiful high 60s
F3 WELCOME & DISCLAIMER: proceeded as recommended.
WARM-O-RAMA:

Side straddle hops (IC) 4ct
    •    Imperial squakers  (IC) 4ct
    •    Tennessee rocking chair
    •   tempo pushups
    •    Stretch on your own 30 seconds

THA-THANGMosey to dip bars to do 34s: 3 dips followed by 4 pushups. do that for 90 seconds. rinse and repeat twice.

Mosey to CMU area, pick up block and then to theatre stairs.
At stairs do a modified gorilla complex. With a cinder block perform the following OYO without stop: 8 Curls For Girls, 8 Overhead Presses, 8 Tricep Extensions, 8 rows then drop coupon for 8 Merkins. Follow this up by a run up stairs. Rinse and Repeat 8 Times.
At CMU area, did a guest leg exercise (block squats) with Judge Judy. Then parking lot bear crawl with block. at one end, do 10 squats with block and the 10 leg press at other end.
Returned coupons to recruiting center and mosey back AO.
MARY:

Godfather Mary. Snag, Judge, Kick Flip and Erector lead a user choice Mary – included box cuts, LBC, side crunches and angle leg lifts.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
focused on an example of a North Korean defector who went through tremendous adversity to attain her goals. Along the way she learned to not judge the hardship of others. The word focused on extending that us, to not judge the hardship of others, but to provide guidance to help folks be the best they can be.

MOLESKIN:

ANNOUNCEMENTS:

Dealing with Guilt

THE SCENE: hot and sticky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 Projectivator, 15 Imperial walkers, 15 Mountain climbers, 10 tempo Merkins, 15 Moroccan night club, 10 tempo squats
THA-THANG:
Mosey to the big parking lot south of the highschool.

Here’s the 7 of diamonds.  Do each exercise at each corner of the diamond.  All exercises are in increments of 7.

  • 7 burpees
  • 14 merkins
  • 21 squats
  • 28 SSH
  • 21 flutter kicks IC
  • 14 wide-arm merkins
  • 7 burpees

Then, mosey to the track for a lap of Catch Me If You Can. Partner does 3 burpees while the other is running backwards around the track. Flapjack when partner 1 is caught.

Mosey back to shovel flag.
MARY:
Various LBCs
COUNT-OFF & NAME-O-RAMA
5 in attendance at the Project this morning.
CIRCLE OF TRUST/BOM:
“You have heard that the ancients were told, ‘You shall not commit murder ’ and ‘Whoever commits murder shall be liable to the court.’ But I say to you that everyone who is angry with his brother shall be guilty before the court; and whoever says to his brother, ‘ You good-for-nothing,’ shall be guilty before the supreme court; and whoever says, ‘You fool,’ shall be guilty enough to go into the fiery hell. Therefore if you are presenting your offering at the altar, and there remember that your brother has something against you, leave your offering there before the altar and go; first be reconciled to your brother, and then come and present your offering.”

Matthew 5:21‭-‬24 NASB

Jesus is teaching a more excellent way. It is not just about following the commands, but about the condition of the heart. That’s why if we have something against someone, we need to make it top priority to reconcile. Jesus mentions stopping in the middle of worship to reconcile with a brother. If we allow an issue to fester, it will just get more and more difficult to address.

MOLESKIN:

ANNOUNCEMENTS:
CSAUP coming up at Dog Pound.

Hurl

THE SCENE:  65 and drizzle
F3 WELCOME & DISCLAIMER:  Skipped
WARM-O-RAMA:

Stretch and warm-up OYO

Mosey to the portico behind the senior center

THA THANG:

Do 7 sets of 10 – exercises were;

  1. 10 Blockees
  2. 10 CMU Swings
  3. 10 Single arm presses (10 each)
  4. 10 Goblet squats
  5. 10 Plyo merkins
  6. 10 single arm rows (10 each)
  7. 10 curls

15 ball slams between each round

Repeat for a total of 7 rounds

Then…

Do 7 sets of 10 – exercises were;

  1. 10 Tricep extensions
  2. 10 Thrusters
  3. 10 Alpos
  4. 10 kick-out curls
  5. 10 lunge with knee up (10 each)
  6. 10 good mornings
  7. 10 pullovers

Slam ball hurls between each round – down and back

Repeat for a total of 7 rounds

MARY:

No time

CIRCLE OF TRUST/BOM:

The Word this morning was inspired by our never-was-named FNG from two weeks ago, Swayze, who sprinted like a rabbit then hurled like a drunk.  We hope to see that dude back soon…

June 3rd is National Repeat Day – the Word on my heart this morning is something that Jesus has told us to do over and over again.

In Matthew Chapter 18, Peter approaches Jesus and says, “Lord, how many times must I forgive my brother or sister who sins against me? As many as seven times?”  Their culture was keen on defining and limiting moral obligations, as if they could be accurately prescribed by number.  Some rabbis had fixed a limit of “3 forgivenesses” – from their interpretation of the book of Amos.  Peter doubtless thought that he was being unusually liberal and generous in proposing such a measure of forgiveness – “Seven times…”.

Verse 22, “Jesus answered, “Not seven times, Peter, but seventy times seven times!”. Christ demolishes this attempt to quantify the measure of grace.  He commands us to forgive – and to be willing to live the forgive/offended/forgive cycle on repeat.  Whaaa???

Earlier, Jesus was teaching these same men and women to pray – Matthew Chapter 6, the Lord’s prayer,

“Our Father in heaven, hallowed be your name, your kingdom come, your will be done, on earth as it is in heaven. Give us today our daily bread. And forgive us our debts, as we also have forgiven our debtors. And lead us not into temptation, a but deliver us from the evil one.”

I find it interesting that the first thing Jesus says after reciting the Lord’s prayer – as if this is the point that He needs to hammer home – is about how critical forgiveness is to your relationship with your Heavenly Father.  The very next verse after Jesus’s prayer (verse 14), “If you forgive those who sin against you, your heavenly Father will forgive you. But if you refuse to forgive others, your Father will not forgive your sins.”

How do we forgive those who have wronged us? What if they have offended over and over?

Two thoughts from the Lord’s prayer…

  1. The first word of the prayer may offer us a clue. Jesus does not start with “My Father…”, but with “Our Father…”.  We can work toward forgiveness by having an awareness that the offender is also a child of God, just as much as we are.  When my children are unkind to each other, nothing upsets me more – when they respect each other and build each other up, nothing brings me more joy.  Perhaps God feels the same about us as His children.
  2. The Greek word rendered “forgive” in this text is aphiemi (ah FEE ay mee). It does not mean to sweep it under the rug, or pretend like you were not hurt.  In the Greek, aphiemi can literally mean, “to HURL”.  Not in the way that our FNG did two weeks ago 😊 – but like we did to the slam ball this morning.  Throw it with all your might.  HURL away the offense.  Heave that poisonous resentment as far as you can (because, 99.9% of the time your unforgiveness hurts you more than anyone else!).  Aphiemi – hurl it!  That is how our Father forgives our trespasses – and it is how we are to forgive those who trespass against us. 

BB reader – if you are harboring unforgiveness in your heart, consider doing this symbolic gesture today. Get something that is unbreakable or that you don’t mind breaking (we used the slam ball) – pray about the offense and for the offender – ask for God’s help to give forgiveness – now APHIEMIHURL that sucker as far as you can…

MOLESKIN:

Hat tip to the pulpit commentary for the historical context above. Hat tip to Craig Groeschel.

PRAYERS / ANNOUNCEMENTS:

Proverbs 11-20

THE SCENE: Cool and clear.  55F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Side straddle hop
  2. Overhead clap
  3. Tempo squat
  4. Cherry picker
  5. Moroccan night club

THA-THANG:

Run to K25 hill; read a Proverb; 1 min of each exercise; run up and down the hill

  1. 11:27 – Whoever diligently seeks good seeks favor, but evil comes to him who searches for it.  — Bear crawl up the hill – 20 lunges at top
  2. 12:24 – The hand of the diligent will rule, while the slothful will be put to forced labor. — Merkins – 10 basilisks at top
  3. 13:25 The righteous has enough to satisfy his appetite, but the belly of the wicked suffers want. — Big boys – 20 lunges at top
  4. 14:4 – Where there are no oxen, the manger is clean, but abundant crops come by the strength of the ox. — Burpees – 10 basilisks at top
  5. 15:21 – Folly is a joy to him who lacks sense, but a man of understanding walks straight ahead. — Burnie up the hill – 40 lbcs at top
  6. 16:31 Gray hair is a crown of glory; it is gained in a righteous life. — Al Gore – 20 big boys
  7. 17:28 – Even a fool who keeps silent is wise; when he closes his lips he is deemed intelligent. — Freddie Mercury – 40 lbcs at top
  8. 18:6 – A fool’s lips walk into a fight, and his mouth invites a beating.  — burpees – 30 second stretch of your choice at top
  9. 19:15 – Slothfulness casts into a deep sleep, and an idles person will suffer hunger. — stargazer – 5 burpees at top
  10. 20:5 – The purpose in a man’s heart is like deep water, but a man of understanding will draw it out. — air squats – 3 cherry pickers at top

After completing all the exercises, Snaggletooth chose a random number between 11 and 20 to do an exercise again.  He chose 18 and we did another minute of burpees with stretching at the top.  Next Slappy chose a number:  13 and we did another minute of big boys with 20 lunges at the top.

Next the PAX RTB (returned to base).

CIRCLE OF TRUST/BOM:
I shared Proverbs 13:7 – One pretends to be rich, yet has nothing; another pretends to be poor, yet has great wealth.

I shared my perspective on the current debt saddled society that buys things with debt to impress others and pretends to be rich while never building wealth while others live within their means and save for the future.

Slappy mentioned the same applies to fitness.  We all came out this morning to hurt our bodies so that we could be more fit and healthier in the long term.  Pretending to be in poor health now to have great wealth of health in the future.

Cardinal Virtues

THE SCENE: Calm and clear with the feel of early summer
F3 WELCOME & DISCLAIMER

In addition to the Usual, we discussed Temperance – Moderation in accordance with Reason, related to conscience, humility, and meekness
WARM-O-RAMA:

  • Side straddle hops
  • Tempo merkins
  • Arm circles
  • Tempo merkins
  • Fence steppers
  • Overhead claps

THA-THANG:

Fortitude – Brave endurance, related to patience and perseverance.

  • Hand walk parallel bars
  • Hand walk the pool wall
  • Bear crawl to playground
  • 5 pull ups
  • Mosey to recruiting center

Justice – regulates man in his dealings with others, related to religion, piety, and gratitude.

One team One fight – move the entire block stack to the far corners of the parking lot. Each block must receive its proper sacrifice before it may be transported and neatly stacked.

  • 10 plyo-merkins or thrusters, farmer carry
  • 10 heavy heels to heaven or flutter kicks (4-ct), murder bunny
  • 10 speed skaters or Rows (each side), rifle carry
  • Return them to their place: 6 lunge steps – 1 blockee

MARY:
We each got a quick one.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Prudence/Wisdom – the ability to govern and discipline oneself through the use of reason.

This kind of wisdom is primarily practical, not intellectual. It guides the other cardinal virtues.

These virtues are espoused by many including Plato and Aristotle. They are considered attainable by one’s own power. This is in contrast to the Theological virtues of Hope, Faith, and Caritas (love).

I think of these as starting at the base and moving upward.
Temperance – self-regulation of the physical desires
Fortitude – self-regulation of the emotional desires
Justice – self-regulation of interpersonal relationships
Wisdom – Self-regulation of the Self-regulation. Wisdom keeps the other virtues virtuous, preventing them from falling into a source of self righteousness or from becoming an end of itself.

MOLESKIN:
Hand-walking on the pool wall was MUCH tougher than I expected.
The timing of this work out was perfect for 4 with 18 CMUs.
ANNOUNCEMENTS:
None mentioned.