F3 Knoxville

Tag: 5K

El Momento Adecuado

THE SCENE: 35 degrees and a little windy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby arm circles forward x 11.
  • Baby arm circles reverse x 10.
  • Side Straddle Hops x 10.
  • Tempo Merkins x 10.
  • Mountain Climbers x 10.

THA-THANG:

Mosey to the Courtyard (behind Technology building).

We partnered up and cracked open some Easter eggs, inside the eggs there was different exercises. One person should perform the exercise while the other was running a small loop. After 5 minutes, the small loop became double. The partners switched back and forth during 10 minutes.

Mosey to parking lot in front of the Recreation Center.

We played a game (Wolf vs Sheep). There were three base lines in the parking lot and three different exercises to perform in those lines as follows:

  • 10 Merkins (15 for wolves).
  • 10 Burpees.
  • 20 Squats.

The wolf could not catch the sheep until he completes his merkins, once he completes his merkins, the he can catch as many sheep as possible and then the sheep become wolves. The game will finish when there is no more sheep left. We played the game several times and we changed the rules a little to add some fun :).

Mosey to the CMU pile.

We teamed up.

The person that stayed downhill would perform these exercises:

  • Curls x20
  • Over-head press x20
  • Squat x20
  • Swing x20

The person that jogged to the pull-up bars should perform a ladder pull-up from 1 to 10.

MARY:
NA.
COUNT-OFF & NAME-O-RAMA
13 Intrépidos.
CIRCLE OF TRUST/BOM:
Ecclesiastes 3:1 “There is a time for everything, and a season for every activity under the heavens”. Reflected about the right moment to make things happen.
MOLESKIN:
ANNOUNCEMENTS:
Leadership survey, Escape from Haw Ridge, VQ Week, etc.

Enemies – So Far As It Is Up To You

THE SCENE: Post rain but a not too cold 43 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side straddle hop x 25

Cherry pickers x 5 

Tempo merkins x 10 

Tempo squats x 10

Mountain Climbers (4 count) x 15 

THA-THANG:

Mosey to the coupon pile

  • 1 block for every 2 HIMS
  • Circle up, shoulder to shoulder, facing outward and on your 6, pass the block to clockwise for approximately 1 minute. 
  • At the break, those with the blocks do bench presses. Those without do squats for approximately 30-45 seconds
  • Circle up, pass the block to counterclockwise for approximately 1 minute.
  • At the break, if you did bench press last time, do squats and vice versa. (1 round complete)
  • 2 rounds completed

Mosey to the large parking lot between the coupon pile and the flag

Parking lot suicides 

At each line:

  • 5 head, shoulders knees and toes with merkin (modified to 3 after 2 rounds)
  • 10 monkey humpers
  • 5 get ups 

Mosey to the flag

CIRCLE OF TRUST/BOM:

Sometimes when we are facing an enemy, our effort to do right feels like we are just passing a coupon around in a circle, not building anything. Sometimes it feels like heads, shoulders knees and toes…lots of motion but no movement.

I became a Christian when I was 26. For 16 years, I enjoyed life without enemies…not a single one. That peace was broken recently and it has been the single biggest challenge of my faith to date. Maybe it was Satan attacking me or maybe it was providential that I should prepare for it but I taught a class at church about ‘Dealing With Enemies.’

The key to dealing with any challenge, including an enemy is Romans 12:18 – If possible, so far as it depends on you, be at peace with all men. This takes away the excuse of what they have done to you or how they react or ignore your efforts to reconcile. I simplified that to myself as ‘I can’t say anything or do anything that would keep me from asking them to have a Bible study in the next breath.’ This is ultimately handling the situation in a way that is beyond reproach.  

In context, vs 18 is surrounded by additional guidance: Romans 12:​​14 Bless those who persecute you; bless and do not curse. 15 Rejoice with those who rejoice, and weep with those who weep. 16 Be of the same mind toward one another; do not be haughty in mind, but associate with the lowly. Do not be wise in your own estimation. 17 Never pay back evil for evil to anyone. Respect what is right in the sight of all men. 18 If possible, so far as it depends on you, be at peace with all men. 19 Never take your own revenge, beloved, but leave room for the wrath of God, for it is written, “Vengeance is Mine, I will repay,” says the Lord. 20 “But if your enemy is hungry, feed him, and if he is thirsty, give him a drink; for in so doing you will heap burning coals on his head.” 21 Do not be overcome by evil, but overcome evil with good.

Be beyond reproach.

The Perfect Gift: Time

THE SCENE: Clear and a crisp 28 degrees
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:

SSH-cadence x 20
Arm circles-cadence each direction x 16
Cherry pickers x 10
30 sec on own

THA-THANG:

Mosey to open square with short wall

  • Dips x 20
  • step ups x 20
  • Heels to heaven x 20

Mosey to back hill/circle drive, 3 corners Pyramid over and back

1st and 3rd corner

  • 5 burpees
  • 10 Merkins
  • 15 BBS
  • 20 squats

Top of Pyramid

  • 20 squats
  • 15 BBS
  • 10 Merkins
  • 5 burpees

Mosey to Coupon pile

  • Overhead press with CMU/coupon x 20
  • Stairs up, core exercise of choice, stairs down
  • Swings with CMU/coupon x 20
  • Stairs up, core exercise of choice, stairs down
  • Heavy Squats x 20

Mosey to parking lot

  • 10 calf raises on curb
  • Run to first line, 5 burpees, back to curb, 10 calf raises
  • Run to 2nd line, 10 merkins, back to curb, 10 calf raises
  • Run to 3rd line, 15 BBS, back to curb, 10 calf raises
  • Run to 4th line, 20 squats, back to curb, 10 calf raises

Mosey to flag

  • Flutter kicks x 20
  • Hello dolly x 20
  • Pickle poppers until time

CIRCLE OF TRUST/BOM:

Went through story of book by CFA

The reason I tell that story is to help illustrate how our time can be the perfect gift. There are only 24 hours in a day so how we spend our time is important. It doesn’t matter how much we make or how much stuff we have, our time is limited.

So I have 3 challenges to put out there:

  • Be more intentional/present in current situations. Easiest and doesn’t require sacrificing time
  • Find someone (friend/family) to spend more time with
  • More time in the word-study the Bible, not just read

James 4: 13-14

Come now, you who says, “Today or tomorrow we will travel to such and such a city and spend a year there and do business and make a profit.” Yet you do not know what tomorrow will bring – what your life will be! For you are like a vapor that appears for a little while, then vanishes

Leave you with this quote from C.T. Studd, England’s most famous Cricketer. Most famous cricket player at the time and quit to become a missionary

“Only one life, ‘twill soon be past; only what’s done for Christ will last” –

MOLESKIN:
My first VQ. Thanks to all who came out and enjoyed the gloom with me.

You Gotta Fight For Your Right…

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 21
5 burpees on your own
Plank Variations (left arm up, reach through, repeat otherside)
Cherry Pickers
10 tempo squats
10 Windmills in cadence
Side straddle hop in cadence

THA-THANG:
Mosey towards JUCOMANJARO stopping at the guardrail

  • 20 dips, bearcrawl across the street, bernie back 2x’s until we were sure it was a she and not an FNG

Continue Mosey towards JUCOMANJARO stopping in the Hard Knox parking lot for wheelbarrows. Pick up the 6 and head across Hardin Valley to our hill.

  • Sprint to first stripe 5 Burpees
  • Next stripe 10 Burpees
  • Next stripe 10 Burpees
  • Repeat with Squats, Derkins (w/ Bernies), Flutter Kicks
  • 20 Heels to Heaven at the summit
  • 20 Soul Claps on the way down
  • Mosey back to the Hard Knox parking lot guardrail
  • 20 dips, bearcrawl across the street, bernie back 2x’s
  • Mosey to coupons stack by the flag

MARY:

  • 20 curls, 5 blockees 2x’s
  • Muder Bunnies to the block pile to return the CMU

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Message:
The warrior ethos (AKA Jedi Training) consist of 13 pillars: commitment, honor, respect, prepared, faithful, fighter, hungry, humble, lover, teachable, firestarter, truthful, and generous.
Each one is tied to a Bible verse.

Fighter: the 6th pillar
The verse for this pillar is Ephesians 6:12

“For we are not fighting against flesh-and-blood enemies, but against evil rulers and authorities of the unseen world, against mighty powers in this dark world, and against evil spirits in the heavenly places.”
Ephesians 6:12 NLT

Fight for the right things!!

Either the world will discipline your children or YOU WILL!

“God blesses those who work for peace, for they will be called the children of God.”
RED LETTERS
Matthew 5:9 NLT

Never fight for pride.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Killer Abs

THE SCENE:

40’s and clear

F3 WELCOME & DISCLAIMER

Given and received.
WARM-O-RAMA:

Cherry Pickers
Tempo Squats
Harry Rockets
Tempo Merkins
Baby arm circles forward
Baby arm circles back

THA-THANG:
Mosy to the big parking lot by the new math/science building.
Start with 5 hand-release-merkins and run to the first exercise. Complete the first and return to start. Do 5 HRM at the start every time and then continue to the next exercise. Continue down the ladder doing an exercise and then return to the start for 5 HRMs.

Exercises are:

  • 20 BBS
  • 40 Pickle Pounders
  • 60 Box cutters
  • 80 Hello Dolly’s
  • 100 LBC
  • 80 Freddy Mercury
  • 60 Pickle Pointer
  • 40 Flutter Kicks
  • 20 Rainbow Drops

Finish it out with some exercises at the math/science building wall:

  • 20 Derkins
  • 20 Step ups
  • 20 Irkins
  • 20 Box Jumps

MARY:
Imperial walkers
Hill Billy Walkers

CIRCLE OF TRUST/BOM:

Little Known Facts About Laziness #5

Let’s review the facts…

Fact #5 – Laziness begets laziness

Consider this verse:

Slothfulness casts into deep sleep and an idle person will suffer hunger.

– Psalm 19:15

The first part of this verse indicates laziness makes you tired or sleepy. Notice it’s not the other way around. It’s not that tiredness makes you lazy. It’s not that you’re tired so you are lazy, it’s the other way. Laziness makes you tired. We can’t even trust our feelings and body in this case.

Also, remember fact #2: The sluggard is wiser in his own eyes than seven men who can answer sensibly.

The lazy are self-deceived. They can’t trust their thoughts and now they can’t trust their feelings. This is getting tricky and a cycle that be a trap. You think you’re tired and need to rest but maybe you’re just lazy?

Of course, tiredness is a thing and real but we can’t always trust our self-evaluation.

I challenge all of you to watch out for this laziness trap.