F3 Knoxville

Category: The Project

How God thinks of you

THE SCENE: cool and wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. 15 SSH – 4ct, IC
  2. 15 Tempo Squat – 4ct, IC
  3. 10 Arm Circles (both directions)
  4. 10 Moroccan Nightclub – IC
  5. 15 Tempo Merkins – 4ct, IC
  6. 5 Burpees – OYO
  7. 8 Cherry Pickers – 4 ct, IC
  8. 8 Motivators – IC
  9. Mosey to Senior Center Parking Lot

THA-THANG:

  1. Apple Turnover@ Senior Center Parking Lot: PAX would do a bear crawl for 3 parking lines, then flip to crab walk for 3 lines, alternating between bear crawl and crab walk for the length of the parking lot. PAX then return to beginning but crawl bear (backwards) 3 lines, then reverse crab 3 lines, etc. Mosey to Playground.
  2. 6Pack@ Playground: Like 11’s but 6s: 5 Pullup/ 1 Merkin to 1 Pullup/5 Merkins. Mosey to Amphitheater.
  3. Mucho Chesto@ Amphitheater: 10x Merkin / 10x Wide Merkin / 10x Diamonds / 10 Stagger Merkin Left / 10 Stagger Merkin Right. Rinse and repeat for a total 100 Merkins. Mosey to Library Parking Lot.
  4. Obama@ Library Parking Lot: Named after the 44th POTUS, Bear Crawl between the grass islands in the parking lot, but after every 4 hand moves PAX must stop and perform 4 Merkins. (The 4 and 4 for the 44) Mosey through half of Bissell Park and return to Shovel Flag.

MARY: PAX choice: BBS, Flutter Kick, Side Crunches (both sides), Star Crunches, Freddy Mercury

COUNT-OFF & NAME-O-RAMA
6STRONG: SAMARITAN, CHACO, ROCKET, KICKFLIP, ERECTOR, SNAGGLETOOTH

CIRCLE OF TRUST/BOM: Psalm 139:1-6, 10, 16-18, 23-24 (from The Passion Translation)

1 Lord, you know everything there is to know about me.
2 You perceive every movement of my heart and soul,
and you understand my every thought before it even enters my mind.
3–4 You are so intimately aware of me, Lord.
You read my heart like an open book
and you know all the words I’m about to speak
before I even start a sentence!
You know every step I will take before my journey even begins.
5 You’ve gone into my future to prepare the way,
and in kindness you follow behind me
to spare me from the harm of my past.[a]
With your hand of love upon my life,
you impart a blessing to me.
6 This is just too wonderful, deep, and incomprehensible!
Your understanding of me brings me wonder and strength.[b]

10 Wherever I go, your hand will guide me;
your strength will empower me.

16 You saw who you created me to be before I became me![g]
Before I’d ever seen the light of day,
the number of days you planned for me
were already recorded in your book.[h]
17–18 Every single moment you are thinking of me!
How precious and wonderful to consider
that you cherish me constantly in your every thought!
O God, your desires toward me are more
than the grains of sand on every shore!
When I awake each morning, you’re still with me.

23 God, I invite your searching gaze into my heart.
Examine me through and through;
find out everything that may be hidden within me.
Put me to the test and sift through all my anxious cares.
24 See if there is any path of pain I’m walking on,
and lead me back to your glorious, everlasting ways—
the path that brings me back to you.

MOLESKIN:
When I don’t have a specific word to share, I like to go to the scriptures, especially to fill my mind/heart with what God thinks of me. Psalm 139 speaks to me that way. David was a shepherd boy, and a Warrior-King, but he was also an fervent worshiper and lover of God. The end of the chapter is an invitation, opening myself to God’s searching and examining me, to bring me back to Himself.

ANNOUNCEMENTS:
BROLYMPICS!

Abbrev Sea Biscuit

THE SCENE: 46°F, Clear sky with a bright moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x20 IC 4-count
  • Mosey around parking lot
  • Mosey to the circle park
  • Do burbees to Get Up Offa That Thing- James Brown

THA-THANG:
Mosey to the ORHS Track
Modified Sea Biscuit
PT= 10 Burpees, 20 Merkins, 30 Squats
1 lap, PT, 2 laps, PT, 3 laps, PT, 2 laps, PT, 1 laps

Mosey back to SP

MARY:

  • Stretching Flow: plank–> downward dog–> plank–> pigeon R–> plank–> upward dog–> plank–>pigeon L–> plank–> downward dog–>

COUNT-OFF & NAME-O-RAMA
7- Chaco, Rocket, Snaggletooth, Kickflip, Samaritan, Erector, Archie (QIC)
CIRCLE OF TRUST/BOM:
What does it mean to be a high impact man (HIM)?
“Jesus replied, “A man was going down from Jerusalem to Jericho, and he fell among robbers, who stripped him and beat him and departed, leaving him half dead. Now by chance a priest was going down that road, and when he saw him he passed by on the other side. So likewise a Levite, when he came to the place and saw him, passed by on the other side. But a Samaritan, as he journeyed, came to where he was, and when he saw him, he had compassion. He went to him and bound up his wounds, pouring on oil and wine. Then he set him on his own animal and brought him to an inn and took care of him. And the next day he took out two denarii and gave them to the innkeeper, saying, ‘Take care of him, and whatever more you spend, I will repay you when I come back.’ Which of these three, do you think, proved to be a neighbor to the man who fell among the robbers?” He said, “The one who showed him mercy.” And Jesus said to him, “You go, and do likewise.””
‭‭Luke‬ ‭10:30-37‬ ‭ESV‬‬
https://www.bible.com/59/luk.10.30-37.esv
Who were the good people that shied away from doing something that mattered? Who was the HIM?
All are PAX. Earn the title of a HIM.

Guest Q Surprise

THE SCENE: The Project…is this fall weather?
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
None. Just started running.
THA-THANG:
Merkin Mile:  stopped every 1/4 mile and did 25 merkins.  Out and back to end back at the shovel flag.

Tabata:  20 seconds on, 10 seconds off, 8 rounds each

  • SSH
  • squats
  • plank
  • jump squats

Shoulder blaster.

Merkin pyramid:  Run from pole to pole in main parking lot.  Start with 1 merkin and increase by 1 after each run.  Start decreasing back down when Q calls it.

MARY:
Big boys
COUNT-OFF & NAME-O-RAMA
6 PAX with 1 FNG:  Man o’ War
CIRCLE OF TRUST/BOM:
Story of Nehemiah rebuilding the wall.
ANNOUNCEMENTS:
Brolympics November 9th.

Change it up.

THE SCENE: Not your typical October morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
8 – Cherry Pickers, 10 – Side Straddle Hop, 10 – 10 Count Merkins, 10 – 10 Count Squats, 10 Baby Arm Circles Forward, 10 Baby Arm Circles Backward
THA-THANG:
K-2-5

Lunge to the top, 1/2 way Iron Mike each leg, and Iron Mike each leg at the top

Partner wheel barrow down, 2 push ups 1/2 way and 2 push ups at the bottom

Repeat for partner’s turn

Playground/Amphitheater

  • Pull-ups:  3×2 count, 3×4 count, 3×10 count up & 1 count down, 3×1 count up & 10 count down, end with Max Out
  • Squats:  3×2 count, 3×4 count, 3×10 count up & 1 count down, 3×1 count up = box jump & 10 count down, end with Max Out by squat broad jumping to the top of the hill
  • Push-ups:  3×2 count, 3×4 count, 3×10 count up & 1 count down, 3×1 count up & 10 count down, end with Max Out

MARY:
Yoga Sequence:  5 x Deadleg Squat each leg, Forward Fold, Jump to Plank, Step to Warrior Right Leg, Step to Plank, Step to Warrior Left Leg, Step to Plank, Down Dog, Plank, Down Dog, Plank, Up Dog

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I coach middle school girls soccer, we had an intense game and the sideline got out of hand.  I had to separate and escort parents to their cars.  In reflecting on this and being worried about how to handle the entire situation, I “accidentally” opened my Bible app and this appeared.

Remember those early days after you first saw the light?  Those were the hard times!  Kicked around in public, targets of every kind of abuse – some days it was you, other days your friends.  If some friends went to prison, you stuck by them.  If some enemies broke in and seized your goods, you let them go with a smile, knowing they couldn’t touch your real treasure.  Nothing bothered you, nothing set you back.  So don’t throw it all away now.  You were sure of yourselves then.  It’s still a sure thing!  But you need to stick it out, staying with God’s plan so you’ll be there for the promised completion.  It won’t be long now, he’s on the way; he’ll show up most any minute.  But anyone who is right with me thrives on loyal trust; if he cuts and runs, I won’t be very happy.  But we’re not quitters who lose out.  Oh, no!  We’ll stay with it and survive, trusting all the way.  Hebrews 10:35-59

Tell me, what is it you plan to do with your one wild and precious life?  Mary Oliver

Remember that you are God’s and what pleases him most is when you rest on that to take pleasure in him.

MOLESKIN:

ANNOUNCEMENTS:
November 9th, Brolympics.

IPC Week 3 at The Project

THE SCENE: Clear, warm, perfect for IPC week 3
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
A quick warmup before starting the challenge:  10 SSH, 8 Windmill, 10 Moroccan Night Club
THA-THANG:
Mosey to the playground for the IPC week 3 challenge.  This one was a total reps challenge in 43 minutes.

  • 10 pull-ups
  • 15 burpee coupon jump overs
  • 20 coupon curls
  • 25 squat thrusters
  • 30 gas pumps (reverse crunches)

AMRAP until time was called.

MARY:
Walk to the shovel flag with the CMUs?
COUNT-OFF & NAME-O-RAMA
7 HIMs today at the Project
CIRCLE OF TRUST/BOM:
Matt. 7:1-5 – The Iron PAX challenge has gotten a lot of banter between PAX on Twitter.  This got me thinking about accusing someone of being dishonest or any thing in that arena.  The idea of this challenge follows a standard of form for each exercise.  We can judge each other to this standard and help each other make corrections.  Following the standard is up to each PAX and their proctor.  The Bible teaches us that we are to judge each other by the true standard:  the Word of God.