F3 Knoxville

Category: The Project

Update on prayer

THE SCENE: mid 30s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo Merkins, 15 Imperial walkers, 10 tempo squats, 15 Moroccan night club
THA-THANG:
Mosey to the highschool main entrance. Do 11s starting with 10 wall-ups beside the bottom of the stairs and 1 diamond merkins over near the garage doors.

Line up single file and begin the Bataan Death March. PAX in the back drops and does 3 burpees and then sprints to the front of the line. As the sprinter passes the PAX in the back, that PAX drops for the burpees. Repeat.

We took the long way around to the playground. 10 pull-ups at the playground, 20 derkins at the amphitheater, 20 2-ct flutter kicks, and 10 prison cell merkin burpees at the top of the hill. AMRAP

MARY:
15 Freddie Mercury, protractor
COUNT-OFF & NAME-O-RAMA
8 including Colonel from Johnson City
CIRCLE OF TRUST/BOM:
So, at the first of the year, YHC stated that I was going to start to take a few minutes to start my day in prayer. I am sad to report that I have failed miserably. I may have gotten a couple of days at the beginning, but that was it. At JUCO, Spotter has been issuing a monthly challenge. His choice for March: 10 straight minutes of prayer and meditation. Before beginning, I thought “how am I going to fill 10 minutes”? Sad right? You know what? It was super easy! I just started talking to God about all the things on my mind and before I knew it, 10 minutes were gone. Here is my challenge: participate in this monthly challenge. What a way to build our relationship with the Father!
MOLESKIN:

ANNOUNCEMENTS:

RISK

THE SCENE: 54 AND OVERCAST!

DISCLAIMER: 
Welcome F3 (Fitness – Fellowship – Faith)
Slow Squats OYO during Disclaimer: Snaggletooth – not a professional, FREE workout, MODIFY as needed, COVID PRECAUTIONS, Cell phone in case of emergency.

Warm-o-Rama
1. SSH – 10 x 4 IC
2. Imperial Walker – 10 x 4 IC

3. Baby Arm Circles – 10 x 4 each side IC

4. Tempo Merkin – 10 x 4 IC
5. Mountain Climbers – 10×4 IC

Follow the Leader – mosey, side-step, karaoke, hi-knees, butt kickers to Amphitheater – Mucho Chesto (10 merkins + 10 werkins + 10 diamonds + 10 stagger right + 10 stagger left)

Mosey to Recruiting Center – 5 burpees in parking lot – 1 CMU/PAX

THE-THANG 
1. GOOD MORNING

  • 10 GOOD MORNINGS (CMU BEHIND HEAD)
    10 SINGLE-LEG SQUAT (BOTH SIDES)
    10 GOOD MORNINGS (CMU BEHIND HEAD)
    10 PLIO-MERKS (EACH SIDE)
    10 SINGLE-ARM ROWS (EACH SIDE)
    10 GOOD MORNINGS (CMU BEHIND HEAD)

2. CMU 4 Corners   (BORROWED FROM STEAM AND TWEAKED – THANKS STEAM!)

  • Corner 1: 25 CURLS (5 blockees — CMU LUNGE to next corner)
    Corner 2: 25 SQUATS (5 blockees — MURDER BUNNY to next corner)
    Corner 3: 25 OHP+TRI EXT (5 blockees — CMU BEAR CRAWL to next corner)
    Corner 4: 25 CMU SWINGS (5 blockees — RIFLE CARRY to next corner)

Mosey back to Shovel Flag for time.

**Didn’t have time for these little beauties here – but believe you me, they are a-comin’.***

3. 4 STATIONS:

  • 1. 20 Pull-ups (TIME KEEPER)
    2. TIRE FLIP
    3. CMU THRUSTERS
    4. CMU LUNGES
    ROTATE UNTIL ALL PAX HAVE BEEN TO EVERY STATION.

4. Nickel/Dime/Quarter x2 – PAX mosey to Amphitheater

  • Round 1
    5 Dips
    10 Box Jumps/Step-Ups
    25 1-leg squats on bench
  • Round 2
    5 1-leg squats on bench
    10 Dips
    25 box jumps/step-ups

MARY: PAX choice

COT – RISK.

I’m not a natural risk-taker. But in this season of Lent, I’ve been challenged to risk something that brings me closer to God, that makes room for Him. You see, risk requires faith. Faith pleases God. Hebrews 11:6 says, “Without faith, it is impossible to please God.” Faith is the only thing that has ever impressed Jesus. Look at Jesus’ interaction with the Roman centurion (Luke 7:1-10). Check out Mark 7:24-30 to see Jesus’ most uncharacteristic interaction with a Syrophoenician/Canaanite woman – as if he was just pressing her faith to keep risking, keep trusting that He is exactly Who she thinks He is, and can do exactly what she thinks He can do. Will you risk courage in a decision, vulnerability in an important relationship, leadership in a situation that requires it, making the tough call even if it costs you personally?

Father of the modern missionary movement William Carey’s motto: “Expect great things from God. Attempt great things for God.”

Lent is here – Spring is coming. What will you risk IN FAITH moving into the new season?

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Bronson 02/23/2021

THE SCENE: mid-30s cold but great day to get out
F3 WELCOME & DISCLAIMER administered with covid warning as well
WARM-O-RAMA:

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

THA-THANG:

Two lines to the peace bell.
  • At the peace bell we did 7s with derkins and dips

mosey to K25 hill.

Modified Charles Bronson: place 5 cones.  perform exercise below at cone 1, run to cone 2 and do a hill sprint, run to cone 3 and do a hill sprint, bear crawl from cone 4 to 5. mosey back to cone and perform next exercise – rinse and repeat.
  • 50 SSH
  • 50 Merkins
  • 50 Burpees
  • 50 LBC’s, rinse/repeat.
  • 50 American Hammers
  • 50 squats

MARY:
Only 2 minutes for this, we did dealers choice

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Momento Mori, a note from Stoic philosophy to remember that will die. how does that change the way you want to shape you day…

MOLESKIN:
none
ANNOUNCEMENTS:
none

Faster

THE SCENE: Drippy, slushy, 35ish with a brook babbling by in the background
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • High knees
  • Projectivators
  • Tempo squats
  • Little baby arm circles
  • Tempo merkins
  • Dive bombers
  • Fence steppers
  • 5 burpees
  • Cherry pickers

THA-THANG:
3 cycles of AMRAP, 45 s on, 15 s recovery

  • Cycle 1
    • Curls
    • Overhead press
    • Heavy squats
    • CMU Swings
    • Row right
    • Row left
  • Mosey to pool wall and do 7 wall-ups
  • Cycle 2
    • Derkins
    • Block Jump overs
    • Tricep Extensions
    • Heavy freddy’s
    • Thrusters
    • Walking CMU Merkins
    • Mosey to playground for 7 pull ups
  • Cycle 3
    • Heavy Lunges
    • Heel taps
    • Good mornings
    • Heavy flutter kicks
    • Airplanes
    • Blockees
    • Return to parking lot and bear crawl the CMUs back from whence they came

MARY:
60 s tree hugger with a probably-longer-than-necessary joke
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Matthew 6:16-18

16 “When you fast, do not look somber as the hypocrites do, for they disfigure their faces to show others they are fasting. Truly I tell you, they have received their reward in full.17But when you fast, put oil on your head and wash your face,18so that it will not be obvious to others that you are fasting, but only to your Father, who is unseen; and your Father, who sees what is done in secret, will reward you.

fasting, Schmemann argues, “rather than weakening us makes us light, concentrated, sober, joyful, pure.

true “Christian asceticism is a fight, not against but for the body.”

In Taft’s words, penance is “not a turning in on self, not a concentration on self-discipline as some sort of spiritual athletics, but an openness to new life, and through it openness to others, the end to which it is all supposed to lead.”

Schmemann counsels a fast to “control our speech”19 so that we can recover a measure of silence in our spiritual life without which we cannot hear the voice of the Lord.

fasting, like all forms of discipline, “is not a pitting of the spirit against the flesh, but rather body and soul united together against sin, body and soul converted together to the Lord.

The body is valuable and a precious gift of the Creator—who Himself of course took on human flesh—but its value is only recognizable paradoxically when it is not pampered but denied, as in fasting: “fasting in Christianity is only truly itself when it realizes the sacredness of the body.

fasting as a physical effort is totally meaningless without its spiritual counterpart: ‘by fasting and prayer.

O Lord and Master of my life!
Take from me the spirit of sloth, faint-hearted ness, lust of power and idle talk
But give rather the spirit of chastity, humility, patience and love to Thy servant.
Yes, O Lord and King!
Grant me to see my own errors and not to judge my brother;
For Thou are blessed unto ages of ages. Amen.
MOLESKIN:
I have a couple of goats, and I realized yesterday that the gate to their pen was completely detached at the hinge. If they had bumped the gate, it would have fallen and they could have escaped. But they didn’t. In the long run, fences don’t work because of their strength or durability. They work because we accept them. If you ever want to get out, just keep testing the fence and one day it will fall.
ANNOUNCEMENTS:
none

PAUSE

THE SCENE: 48 and wet
F3 WELCOME & DISCLAIMER: Yep – all the stuff.
WARM-O-RAMA:
• SSH – IC X7
• Squats – IC x5
• Imperial Squawkers – IC x5
• Mountain Climbers – IC X5
• Tempo Merkins – IC X5
• Overhead Clap – IC X5
• LBAC (fwd/back) – IC X5 (bigger)
• Moroccan Nightclub – IC X5
• Hi Knees/burpees x3
• Projectivators x5
• SPRINTS – Parkside to Library and back
• Mosey to Parallel Bars – 5 dips/5 lunges each leg
• Mosey to Pool Wall – 5 wall-ups/5 squats
• Mosey to RC

THA-THANG:

1 CMU mosey to Tinseltown Side Stairs
• 10 single-arm rows each side – CMU stairs
• 10 lunges each leg – CMU stairs
• 10 good mornings + 10 BBS – CMU stairs
• 10 uneven merks each side – CMU stairs
• 10 kettle swings + 10 calf raises – CMU stairs
ROUND 2:
• 10 narrow merk + 10 plio-merk – CMU stairs
• 10 thrusters + 10 squats – CMU stairs
• 10 curls + 10 OHP – CMU stairs
• 10 V-up + 10 flutterkicks (4-ct) – CMU stairs
• 10 tri-ext + 10 overhead side-side (2-ct) – CMU stairs
• 6:05 – return CMU/Pool Wall (5 wallups/squats) to Parallel (5 dips/lunges)/JAIL BREAK TO SHOVEL FLAG

MARY:

COUNT-OFF & NAME-O-RAMA
6 MEN: Erector, Borg, Biohack, Mathlete, Rocket, and Snaggletooth

CIRCLE OF TRUST/BOM:
“Be still [again] and know that I am God.” Psalm 46:10

Still learning the lesson from 2020 – “Be Still” – A resource that I have been using may be a helpful tool to each of us in this time is the Pause App. It’s a simple 1 minute meditation. There are options for a 3-minute, 5-minute, and 10-minute meditation that you can do anytime during the day to come back to God in the midst of the rat-race that is often our workday.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.