F3 Knoxville

Tag: 5K

Fellowship Together

THE SCENE: JUCO in the 30’s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 10 tempo squats, 15 Moroccan night club, 10 windmills
THA-THANG:
Mosey to the Sophomore for a four corners workout:

  • 25 squats at the bottom, Bernie Sanders to the top
  • 25 merkins, run to the next corner
  • 25, 2-ct flutter kicks, run to the next corner
  • 10 burpees, back to start
  • Repeat once

Mosey to the coupon pile and grab your favorite. 2 rounds of the following.

  • 25 OHP
  • 26 lunges
  • Run to the top of the stairs
  • 25 merkins
  • 5 pull-ups

Mosey down to the parking lot just north of the middle of campus for a burpee suicide. Do 2 at the first line and run back to start, run out to the second line and do 5 burpees, go back to start, run out to the third line and do 8 burpees. Then, scale back down the ladder.
MARY:

Flutter kicks

COUNT-OFF & NAME-O-RAMA

7 at JUCO today 

CIRCLE OF TRUST/BOM:
“So then, those who had received his word were baptized; and that day there were added about three thousand souls. They were continually devoting themselves to the apostles’ teaching and to fellowship, to the breaking of bread and to prayer. Everyone kept feeling a sense of awe; and many wonders and signs were taking place through the apostles. And all those who had believed were together and had all things in common; and they began selling their property and possessions and were sharing them with all, as anyone might have need. Day by day continuing with one mind in the temple, and breaking bread from house to house, they were taking their meals together with gladness and sincerity of heart, praising God and having favor with all the people. And the Lord was adding to their number day by day those who were being saved.”
Acts 2:41‭-‬47 NASB1995
The 1st century Church was really good at fellowship. They shared everything, they knew when there was a need and provided for it, and the spent time together sharing meals. How much time do we spend sharing together? This could be a meal, spending time together having fun, or studying God’s word. This could also be time spent building each other up when we are down. Or encouraging someone who needs to get refocused on what life is all about.

Fellowship is what holds this group of men together. It should also be a core of value in our life as a whole. So, reach out to someone who needs some fellowship. They are probably pretty easy to spot in a crowd.
MOLESKIN:
It was nice to see Messy Hobbs out with us for his second F3 workout. Welcome to F3! It was great to once again lead a workout. It has been too long!
ANNOUNCEMENTS:
Convergence is tomorrow!

SMART Goals – Make GOD the main goal in 2023

THE SCENE: 45 and nice…nearly too nice for the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops (IC) X 10
  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles Forward X 10 (IC)
  • Baby Arm Circles Backwards X 10 (IC)
  • Tempo Squats (IC) 4 CT
  • Hand Release Merkins X 10
  • Mosey

THA-THANG:

4 Corners –

  • 5 squats, 5 diamond merkins, 5 big boys per corner & run to the next
  • Rinse & repeat and go to 4 per corner, 3 per corner, etc.
  • When finished, go to center of parking lot & plank
  • Mosey to CMU Pile

 Coupon Work –

  •  20 CMU Curls
  • 20 CMU Tricep Extension
  • 20 CMU Bentover Rows
  • 20 CMU Overhead Press
  • Run the stairs
  • Rinse, Repeat

MARY:

Flutterkicks, LBCs, Big Boys

COUNT-OFF & NAME-O-RAMA

8 men including FNG Messy
CIRCLE OF TRUST/BOM:

A S.M.A.R.T. goal is one that is Specific, Measurable, Achievable, Relevant and Time-bound.

Specific (simple, sensible, significant) Be simple, clear and specific in what it is you want to accomplish. This should answer the ‘W’ questions: Who, What, When, Where, Why and Which. What specifically do you want to accomplish? When do you want to accomplish this by? Why does this need to happen?

Measurable (meaningful, motivating) How will you measure the progress of your goals? Set some short and long-term goals. This helps to identify tangible progress and allows you the space to adjust along the way.

Achievable (agreed, attainable) The goal should be challenging, but it should not be something that is unattainable. You should feel motivated and inspired, not depleted and discouraged by your goal. So be realistic and plan accordingly.

Relevant (reasonable, realistic, resourced, results-based) The goal should be relevant to you and those that are involved. And it should be able to move things forward in a positive way. Answer these questions about the goal:

  • Is it worthwhile? Is it applicable? Am I the right person?
  • Is now the right time? Does this line up with the Word of God?

Time-bound “A goal is a dream with a deadline” ~Napoleon Hill

Timelines will help you to stay on task. And deadlines will help to create a sense of urgency. A little tension produces a reachable outcome. But be realistic when setting the goal. Make sure the goal can actually be achieved in the timeframe that has been set, and consider all of the other components of S.MA.R.T.

What about something like prayer?  Often, this is an area where we set ourselves up for failure by creating unattainable goals like, “Pray for an hour every day.”

Now, is this goal specific? Yes. Is it measurable? Yes. What about attainable? This is where we’re running into problems. Depending on your lifestyle, it might be hard to work in an hour of prayer into your schedule. If you don’t have a regular habit established of praying every day, going from 0-60 minutes might not allow you to develop a consistent habit, especially if your days already feel full!

For someone who was not praying regularly, transforming this goal to be SMART would look like creating a goal similar to, “For the next 2 weeks, pray for 10 minutes every morning.”

If you write down your goal, you are 42% more likely to achieve it!

MOLESKIN:

Make God the focus of every New Year’s Resolution!

ANNOUNCEMENTS:
Convergence this Saturday in Blount County

Will Power has limits

THE SCENE: 23° wonderful dry and windless
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Grasshoppers (thanks Dartgun for the introduction to those), SSH, Butt kicks, Reverse Planks, grady corns and tempo merkins
THA-THANG:
Mosey to the guardrail for 10 colds dips, then at each stopsign or crosswalk burpee till the 6 arrives and do 1 more.  We were going to go around campus but the east side was too icy so just a big arch to the lake and back where we did 4 corners.

  • 1st Corner: 20 SSH, 15 High Knees, 10 Butt kicks and back up the ladder. Bonus: mtn climbers
  • 2nd Corner: 20 Flutter, 15 Freddy, 10 Reverse Planks.  Bonus:Superman
  • 3rd Corner: 20 Merkins, 15 Dry docks, 10 Wide merkins. bonus: Welsh dragon
  • 4th Corner: 20 Jump Squats, 15 Squats, 10 Pistol squats.  Bonus:  Toy soldiers

A little CMU time to make sure they were  not too cold or frozen to the ground.
MARY:
American Hammer and Hello Dolly
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
“so shall my word be that goes out
from my mouth; it shall not return
to me empty, but it shall accomplish that which
I purpose, and shall succeed in the thing for which I sent it.
Isaiah 55:11 ESV
Being out here we’ve found our limits
We also have limits when it comes to will power.
I read about a guy who had a resolution for a Cold shower every day.  He grew to like it, then hate it.  But he put on 15-20lbs because he used up his will power and didn’t eat right or do other things.
In my case, step goal streak.  I let my steps and hitting my goal every day this year take up too much of my thought, family time and will power.  Didn’t blow off the important things, but could have done them better.
It’s less about streaks and goals and more about habits, character and who we really are.

Prayer life or Cold showers?
Step goal or time face to face with your wife and kids?
Sticking to some strict diet or getting deeper relationships with some men at f3?
Becoming more accomplished in your career or becoming more like Christ to those you work with?

None of these are mutually exclusive, but at some level they are.  God is infinite. We are not.
Choose how you will spend your 2023 wisely.
Choose habits and trends that produce more fruit where you really want to see it.
2 Tim 4:5 As for you, always be sober minded, endure suffering, do the work of an evangelsit, fullfill your ministry.
“1 Tim 4:8 For physical training is of some value,
but godliness has value for all things,
holding promise for both the present life and the life to come.”

ANNOUNCEMENTS:
Convergence January 7th.

Intentional Descending Ladder

THE SCENE:
15 degrees but no wind this time.

F3 WELCOME & DISCLAIMER
Properly administered.


WARM-O-RAMA:

  • Run in place
  • High knees
  • Heel Kicks
  • Tempo Squats
  • Tempo Merkins
  • Cherry Pickers

THA-THANG:
After warmups, grabbed a coupon and moved to the parking lot by Hardin Valley Shops.
Descending Ladder – Complete the exercises by doing the reps for each exercise. When done, do a short run around the building. Take the largest exercise off the top and do the list again. Rinse and repeat removing an exercise each time.

  • 19 Mountain Climbers
  • 18 Diamond Merkins
  • 17 Tricep Extensions
  • 16 Dry Docks
  • 15 Crab Toe Touches
  • 14 Bench Presses
  • 13 BBS
  • 12 Squats
  • 11 Baby Arm Circles (both ways)
  • 10 Step-Ups
  • 9 Toe-Merkins (Step-ups)
  • 8 Freddie Mercurys
  • 7 SSH
  • 6 Curls
  • 5 Merkins
  • 4 Lunges (each leg)
  • 3 Overhead Press
  • 2 Jump Squats
  • 1 Burpee

MARY:

No show today

CIRCLE OF TRUST/BOM:

This week is a weird week. Sitting between Christmas and the New Year. The challenge is for us to take advantage of this week and be intentional. Your schedule might be different, family is in town, vacation days from work, etc.

When Jesus was a young man, there was a story about him getting lost from his family. His parents went looking for him for 3 days. They eventually found him in the temple and after questioning him, his response was “Why were you looking for me? Did you not know that I must be in my father’s house?”

Even from the beginning he was very intentional and knew what his purpose here on earth was. May we take advantage of our opportunities and the time we have also.

 

The Real Santa

THE SCENE: 28 Degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
5 burpees on your own
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Side straddle hop in cadence 20

THA-THANG:
Grab a CMU do 20 curls, 20 squat to shoulder throws with CMU.
Return CMU and do 1 BDE Burpees (Burpee, Bonnie Blair, Squat)

  • Mosey to JUCOmanjaro
  • Srint from the bottom to the Cul De Sac
  • Bernie 2 spaces
    5 BDE Burpees (Burpee, Bonnie Blair, Squat)
    10 Merkins
    15 squats
    20 flutter kicks
    Rinse and Repeat to the top
  • Mosey throught the woods to the water towers and regroup
  • Mosey down Valley Vista and back to the flag.

MARY:
No time.
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:
It’s easier to prepare children than to repair a broken man.

ATTENTION TO ALL PARENTS WHO NEED TO TELL THE TRUTH ABOUT SANTA 🎅
Son: “Dad, I think I’m old enough now. Is there a Santa Claus?.”
Dad: “Ok, I agree that your old enough. But before I tell you, I have a question for you. You see, the “truth” is a dangerous gift. Once you know something, you can’t unknow it. Once you know the truth about Santa Claus, you will never again understand and relate to him as you do now. So my question is: Are you sure you want to know?”
Brief pause…
Son: “Yes, I want to know”
Dad: “Ok, I’ll tell you: Yes there is a Santa Claus”
Son: “Really?”
Dad: Yes, really, but he’s not an old man with a beard in a red suit. That’s just what we tell kids. You see, kids are too young to understand the true nature of Santa Claus, so we explain it to them in a way that they can understand. The truth about Santa Claus is that he’s not a person at all; he’s an idea. Think of all those presents Santa gave you over the years. I actually bought those myself. I watched you open them. And did it bother me that you didn’t thank me? Of course not! In fact it gave me great pleasure. You see, Santa Claus is THE IDEA OF GIVING FOR THE SAKE OF GIVING, without thought of thanks or acknowledgement.
When I saw that woman collapse on the subway last week and called for help, I knew that she’d never know that it was me that summoned the ambulance. I was being Santa Claus when I did that.”
Son: “Oh.”
Dad: “So now that you know, you’re part of it. You have to be Santa Claus too now. That means you can never tell a young kid the secret, and you have to help us select Santa presents for them, and most important, you have to look for opportunities to help people. Got it?”
Help each other this Christmas🎄🎅 and…be kind ❤💕

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Dec 21st Sunrise Hike. Guardrail plans to pick up any Juconians that are interested and meeting Rainbow and the Asylum crew at the Asylum.