F3 Knoxville

Category: The Project

Seek first

THE SCENE: 60s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo Merkins, 15 Moroccan night club, 15 Imperial walkers, 10 tempo squats
THA-THANG:
Mosey to the playground.  Perform 10 pull-ups and 20 merkins at the playground.  Run to the opposite side of the amphitheater and do 20 derkins and 20 dips.  Repeat once.  For round 2, perform 10 pull-ups and 20 squats at the playground and then 10 box jumps and 20 lunges (10 each leg).

Mosey to the track and football field.  On the field, assemble on the goal-line for a modified version of Bear-way-to-Heaven.

  • bear crawl to the 10 and do 10 burpees, mosey back to goal-line
  • bear crawl to the 30 and do 8 burpees, mosey back to goal-line
  • bear crawl to the 50 and do 6 burpees, mosey back to goal-line
  • bear crawl to the 30 and do 8 burpees, mosey back to goal-line
  • bear crawl to the 10 and do 10 burpees, mosey back to goal-line

Next, perform 20 squats at the goal-line and sprint to the 50 and do 20 merkins and mosey back to the goal-line. Then, do 20 sumo squats at the goal-line and sprint to the opposite goal-line and do 20 diamond merkins and sprint back to the goal-line.

MARY:
15 flutter kicks, 10 side crunches each side
COUNT-OFF & NAME-O-RAMA
9 with 2 FNGs at the Project. Welcome Chef Jitsu and FNG to be named (he wanted to keep his distance in the circle due to a previous merlot spill).
CIRCLE OF TRUST/BOM:
“No one can serve two masters; for either he will hate the one and love the other, or he will be devoted to one and despise the other. You cannot serve God and wealth. “For this reason I say to you, do not be worried about your life, as to what you will eat or what you will drink; nor for your body, as to what you will put on. Is not life more than food, and the body more than clothing? Look at the birds of the air, that they do not sow, nor reap nor gather into barns, and yet your heavenly Father feeds them. Are you not worth much more than they? And who of you by being worried can add a single hour to his life? And why are you worried about clothing? Observe how the lilies of the field grow; they do not toil nor do they spin, yet I say to you that not even Solomon in all his glory clothed himself like one of these. But if God so clothes the grass of the field, which is alive today and tomorrow is thrown into the furnace, will He not much more clothe you? You of little faith! Do not worry then, saying, ‘What will we eat?’ or ‘What will we drink?’ or ‘What will we wear for clothing?’ For the Gentiles eagerly seek all these things; for your heavenly Father knows that you need all these things. But seek first His kingdom and His righteousness, and all these things will be added to you. “So do not worry about tomorrow; for tomorrow will care for itself. Each day has enough trouble of its own.”

Matthew 6:24‭-‬34 NASB

This is truly one of my favorite passages. As it often happens, when YHC read this yesterday, I picked up on a detail that I had not considered before. Verse 25 begins with “For this reason…” which indicates that something in the previous verse is the reason mentioned. From verse 25 through the end of the chapter, Jesus tells us not to worry about our clothes, our food, or our time. The reason not to worry is that God will take care of us when we put Him first. If we put Him first, “all these things will be added to you”.

MOLESKIN:
It was great to have a couple of young bucks to get us to try to not be outdone. Well done!
ANNOUNCEMENTS:

Heavy PT @ The Project

HEAVY PT @ The Project
The Scene: 61, partly cloudy

Welcome/Disclaimer: (follow the leader) WELCOME F3: FITNESS, FELLOWSHIP, FAITH. Snaggletooth. NOT a professional – FREE workout – you are here of your own volition – modify/scale as needed. Cell phone in case of emergency.

WARM-UP
• Moroccan nightclub x7 – IC
• Tempo Squats x10 – IC
• Tempo Merkins x5 – IC
• Mountain Climbers x10 – IC
• Cherry picker x5 – IC
• MOSEY TO POOL WALL
• @Pool Wall – 5x Wall-up
• @Playground – 5x pull-up
• @Amphitheater – 5x boxjumps
MOSEY TO RECRUITING CENTER

The Thang:
5 Stations – 3 ROUNDS
Round 1
1. CMU Thrusters
2. CMU Lunges
3. CMU Tricep Extension
4. Tire Flips
5. Bear Crawl – TIMER
Round 2
1. CMU Kettleswing
2. CMU Squats
3. CMU Curls
4. Tire Flips
5. Run to parking island 5 burpees – run back + 5 burpees – TIMER
Round 3
1. Inverse Row on Pull-up bar
2. CMU Single-leg Squat
3. CMU Single-arm Row
4. Sledge hammer on Tire
5. Bernies down to end and back – TIMER

MERKIN CIRCLE
In a circle, Pax holds plank while 1 at a time does 1 merkin. When everyone does 1, add 1 merkin each round up to 5 and back down.
Mosey back to Shovel Flag.

Mary:
Pax choice – Flutter kicks, Freddy Mercury, Dolly, 10 BBs OYO – Sorry, no time for Basilisks, Biohack

COT –Hebrews 12:1-2 Therefore, since we are surrounded by such a huge crowd of witnesses to the life of faith, let us strip off every weight that slows us down, especially the sin that so easily trips us up. And let us run with endurance the race God has set before us. 2 We do this by keeping our eyes on Jesus, the champion who initiates and perfects our faith. Because of the joy awaiting him, he endured the cross, disregarding its shame. Now he is seated in the place of honor beside God’s throne.
Each man has his own race, the race of faith, to run that God has set before us. “We do this by keeping our eyes on Jesus…”

Proverbs 1-10

THE SCENE: Cool and clear.  High 50s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Shared the good word at the beginning:  Deuteronomy 11:18-19 – You shall therefore lay up these words of min in your heart and in your soul, and you shall bind them as a sign on your hand, an they shall be as frontlets between your eyes.  You shall teach them to your children, talking of them when you are sitting in your house, and when you are walking by the way, and when you like down, and when you rise up.

The goal is to remember and dwell on the Proverbs we are going to hear and experience today.

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

THA-THANG:
Run to K25 hill and read a verse from Proverbs.  Each verse has a related exercise.  Perform the exercise for 1 minute and then run up and down the hill.  There are also exercises at the top of the hill.

  1. 1:7 – The fear of the Lord is the beginning of knowledge; fools despise wisdom and instruction. —burpees (20 squats at top)
  2. 2:4 – (regarding wisdom) if you seek it like silver and search for it as hidden treasures, —bear crawl up the hill (20 merkins at top)
  3. 3:5 – Trust in the Lord with all your heart, and do not lean on your own understanding. — Al Gore (20 squats at top)
  4. 4:12 – (regarding teaching wisdom) When you walk, your step will not be hampered, and if you run, you will not stumble. — Bernie up the hill (20 merkins at top)
  5. 5:7-10 – (warning against adultery) And now, O sons, listen to me, and do not depart from the words of my mouth. Keep your way far from her, and do not go near the door of her house, lest you give your honor to others and your years to the merciless, lest strangers take their fill of your strength, and your labors go to the house of a foreigner, — side plank (ear to ground) (40 lbc’s at top)
  6. 6:9-11 – How long will you lie there, O sluggard?  When will you arise from your sleep?  A little sleep, a little slumber, a little folding of the hands to rest, and poverty will come upon you like a robber, and want like an armed man.  — stargazer (10 basilisks at top)
  7. 7:25 – Let not your heart turn aside to her ways; do not stray into her paths, — lunges (40 lbc’s at top)
  8. 8:14 – I have counsel and sound wisdom; I have insight; I have strength. – merkins (10 basilisks at top)
  9. 9:7-9 – Whoever corrects a scoffer gets himself abuse, and he who reproves a wicked man incurs injury.  Do not reprove a scoffer, or he will hate you; reprove a wise man, and he will love you.  Give instruction[b] to a wise man, and he will be still wiser; teach a righteous man, and he will increase in learning. — burpees (40 lbc’s at top)
  10. 10:19 – When words are many, transgression is not lacking, but whoever restrains his lips is prudent. — Freddy Mercury (10 basilisks at top)

We had extra time and Q had Slappy and Kickflip pick number from the list to repeat.  Proverbs 7 and 5 were chosen.  PAX then RTB (returned to base)

CIRCLE OF TRUST/BOM:
Deuteronomy 11:18-19 – You shall therefore lay up these words of min in your heart and in your soul, and you shall bind them as a sign on your hand, an they shall be as frontlets between your eyes.  You shall teach them to your children, talking of them when you are sitting in your house, and when you are walking by the way, and when you like down, and when you rise up.

Remember and think on these proverbs.  Teach them to your children.

Be All There

THE SCENE:  45 and cool
F3 WELCOME & DISCLAIMER:  Skipped for these bunch of veterans
WARM-O-RAMA:

  • Fiddlefart around while we wait for Rocket to get moving
  • Overhead claps
  • Seal jacks
  • Knee Tap Merkins
  • Hillbilly Mountain climbers

THA THANG:

Grab a block and mosey to the benches by the fountain;

  • CMU plank rows – 10 each side
  • Heavy split squats – 10 each side
  • Uneven derkins – 10 each side

Mosey to the back of the municipal building.  Split into 2 teams. Each team has a list of exercises.  One extra-large size die with numbers 1,2,3.  One team rolls the die. That’s the number of laps up the stairs and back around.  While that team runs the laps, other team works through the exercises until laps are completed.  When entire team returns from laps, other team rolls.  When list is complete, knock down a cone and start again.  See how many times each team can work through the list.

Exercises:

  • 20 Curls
  • 15 Thrusters
  • 20 Heavy Lunges (10 each)
  • 20 Tricep extensions
  • 15 Goblet Squats
  • 20 single arm rows (10 each)
  • 15 CMU Swings
  • 10 burpee jump overs
  • 30 4-ct freddy mercury

MARY:

Mosey to the amphitheater
CMU pullovers x 20
Heavy LBCs
Heavy dolly IC

COUNT-OFF & NAME-O-RAMA

5 men

CIRCLE OF TRUST/BOM:

The first words of the Christian and Hebrew Bible are a prologue to a story – to our story.  The section has a rhythm to it – some call it an ancient Hebrew poem.  It is from those words that I hope you’ll be inspired today.  For the sake of time, I truncated the scripture – but I’ll include a link to the full text below in the moleskin.

Then God said, “Let there be light,” and there was light. And God saw that the light was good…  And evening passed and morning came, marking the first day.

Then God said, “Let the waters beneath the sky flow together into one place, so dry ground may appear.”…“Let the land sprout with vegetation…And that is what happened.  And God saw that it was good.  And evening passed and morning came, marking the third day.

Then God said, “Let lights appear in the sky to separate the day from the night. And that is what happened….And God saw that it was good.  And evening passed and morning came, marking the fourth day.

Then God said, “Let the waters swarm with fish and other life. Let the skies be filled with birds of every kind.”… And God saw that it was good…And evening passed and morning came, marking the fifth day.

Then God said, “Let the earth produce every sort of animal”…And that is what happened.  And God saw that it was good. Then God said, “Let us make human beings in our image, to be like us.  Then God looked over all he had made, and he saw that it was very good!

Sometimes I struggle with looking forward to tomorrow – at the expense of enjoying today.  Planning for next year…instead of fully living in this year.  It can be so tempting to live for the next moment – when we’ve found the home…when we’re on vacation…when the kids are a little older…when the salary is a little higher.  For the last few days, I’ve been paying closer attention to my thoughts and words – and it is ridiculous how often I am thinking and talking about what-comes-next.  We were just camping over the weekend, a mini-vacation, and how often I was talking then about the next camping trips we have planned…instead of just enjoying where I was then and there.

I see wisdom in those Words from Genesis 1.

Being both omniscient and omnipotent – all knowing and all powerful – our Creator must have had a vivid image of the full glory of His Creation before He started to create – and He could have spoken everything into existence immediately.  Yet He didn’t.  He chose, instead, to create as a process – and intermittently throughout that process, He paused to reflect on the partially finished dream.  It is good.  Dirt and plants are only a small part of the full Creation that I have in mind – and the big picture is so much more awesome… but today, the partly completed dream – it is good.

We are each working on our own dreams.  To one day have that house, that job, that vacation… To have kids who are independent or enough money to retire.  Those big dreams are great – but where you are today, partly complete, it too is good.  So, don’t let this good day pass while dreaming only of tomorrow.  Be present and content with today.

Two quotes to finish us out…

One of my favorite authors of old western adventure novels, Louis L’Amour, said this;

“Few of us ever live in the present. We are forever anticipating what is to come or remembering what has gone.”

Christian missionary and martyr, Jim Elliot, said this;

“Wherever you are, be all there.”

MOLESKIN:

Prayers for Jack, prayers for Emily

Next time, both teams need an Erector…

It is absolutely preposterous how many times the other team rolled a 1

This workout was inspired by one that Waxjob did several years ago at JUCO – Tip of the hat to you, sir!

Full text of Genesis 1…

ANNOUNCEMENTS: 

Stepping Up

THE SCENE: 45
F3 WELCOME & DISCLAIMER: DONE
WARM-O-RAMA:
SSH x15
Tempo Squat x10
Tempo Merk x10
Mtn Climber x10
Moroccan x10
OH Clap x10
Projectivator x8
Mosey to Parallel bars for 5 dips/5 lunges each leg
Mosey to Pool Wall for 5 wall-ups/5 squats
Mosey to Playground for 5 pull-ups
Mosey to Recruiting Center to pick up 1 CMU/pax
Mosey to Tinseltown Side Stairs

THA-THANG:

HEAVY STAIRS: 1 CMU/10 reps of each exercise, then top of stairs – WITH OR WITHOUT CMU
1. 10 Single-arm Rows each side
2. 10 Lunges each leg
3. 10 Good Mornings+10 BBS
4. 10 Uneven Merkins each side
5. 10 Kettle swings+10 Calf raises
6. 10 Incline merks+10 pliomerkins (single count)
7. 10 Thrusters+10 Squats
8. 10 Curls+10 Overhead Press
9. 10 V-ups+10 Flutterkicks (4-ct)
10. 10 Tri Ext+10 Basilisk

Return CMU to Recruiting Center
Mosey back to Shovel Flag

MARY:
PAX Choice: Hello Dolly, something else, and Row-Row-Row Your Boat

COUNT-OFF & NAME-O-RAMA
LUCKY 7: Biohack, Kickflip, Mathlete, Rocket, Waxjob, Snaggletooth, and FNG Cliche

CIRCLE OF TRUST/BOM:

I shared this morning about how I asked my work for a sabbatical leave. On the 10th anniversary of our senior pastor, I asked our Personnel Committee to grant him a sabbatical leave. On the 10th anniversary of our student minister, I asked our Personnel Committee again to consider granting the same to him. And so on my 10th anniversary last month, I also asked for myself.

What is a sabbatical and why is it important? It is an extended time of leave – mostly in academia – every 7 years for rest, but often for reading/studying/writing. For me, I’m connecting it to visiting family in Hawaii, but I also wanted time for reflection and reading, extended time in prayer and seeking counsel to look at the last 10 years of service, revisit my sense of calling, and to dream about what the next season may hold. This is for spiritual reflection and health.

2020-2021 has been one hell of a year for everyone: global pandemic, national violence, political turmoil, isolation, interrupted routine, and the list goes on for each person’s circumstances. My soul needs time and space.

Sabbatical leave was not granted necessarily but I informed my pastor that I was prepared to take my own PTO in addition to my vacation for extra time away from my post. And someone from my team is willing and able to fill in for me. Talk about “invigorating male community leadership” – a page right out of the F3 Mission.