F3 Knoxville

Tag: 5K

No Vacancy (and No Running Either)

THE SCENE: 70 and humid
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 x 15

THA-THANG:

Mosey to Big Parking Lot

Lined up individually on every other parking stall line.

  • 10 squats then lunge two parking lines, repeat until you arrive where you started
  • 3 burpees, then bear crawl two parking lines, repeat until you arrive where you started
  • 10 Monkey humpers, then walk on your tip toes two parking lines, repeat until you arrive where you started
  • 10 American hammers, then imperial walkers two parking lines, repeat until you arrive where you started
  • 10 twinkle toes then Bernie two parking lines, repeat until you arrive where you started

Mosey to the AO.

MARY:
Flutter kicks x 20

Pickle Pounders x 8

CIRCLE OF TRUST/BOM:

Matt 11:24 “When the unclean spirit goes out of a man, it passes through waterless places seeking rest, and not finding any, it says, ‘I will return to my house from which I came.’ 25 And when it comes, it finds it swept and put in order. 26 Then it goes and takes along seven other spirits more evil than itself, and they go in and live there; and the last state of that man becomes worse than the first.”

As we overcome the struggles and temptations in our life, we must fill in the void the leave. We should replace and not just displace because a bad habit will come back with a vengeance when we leave an opening. Take the time, money and thought you once gave to your indulgences and now use it to grow physically, financially and spiritually. Start saying yes to your kids when they ask to do something with you, be the first the volunteer at church, take a coworker out to lunch or invite them over for dinner. Stop being men who DON’T do this or that and start being men who DO. When familiar sin comes calling, you can turn on the neon sign that says – NO VACANCY!

Building Relationships

THE SCENE: warm and muggy…typical
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 15 imperial walkers, 10 tempo squats, 5 cherry pickers
THA-THANG:
Mosey toward the coupon pile. As the PAX begin to separate, do burpees until the 6 gets in and then to 5 burpees together. Repeat until arrival at the couple pile.

  • 20 OHPs run to top of stairs for 5 pull-ups
  • Back down the stairs for 20, 2 ct flutter kicks… repeat as follows
  • 20 merkins, 5 pull-ups, 20, 2 ct Freddie Mercury
  • 20 curls, 5 pull-ups, 20 big boys sit-ups

Mosey to Middle court yard.

Aiken legs – Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward).

Mosey back to the big parking lot for Blackjack. 1 LBC, run to the opposite side (short length) and do 20 merkins. Repeat with 2 LBCs and 19 merkins. Repeat all the way to 20 LBCs and 1 Merkin. Blackjack! We didn’t get all the way through, but got close to halfway.

MARY:
10 side crunches each side
COUNT-OFF & NAME-O-RAMA
12 including one runner.
CIRCLE OF TRUST/BOM:
What does it take to build a better, closer relationship? Time spent together. This works for our families (wife, kids, etc.), as well as with God. So, how do we spend time building that relationship? Same answer…spend time together. God has given us His word to study and learn and spend time in. God gave us the avenue of prayer to develop that relationship too. If we spend time reading God’s word and praying, we spend time with God. Reading the Bible gives us a close look at God’s relationship with mankind. We can’t know God’s will without spending time in His word. Prayer gives us the opportunity to open our heart to God even though He already knows what is on our heart. Prayer draws us closer to Him.

Think about the time and effort spent to grow closer to your spouse while you were dating. That is the level of effort we should apply to developing our relationship with God.
MOLESKIN:
Blackjack had YHC burned out quick! We’ll get through the whole thing next time.
ANNOUNCEMENTS:

Dependence Through Prayer

THE SCENE: Humid and low 70s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers x 6, Frankenstein’s x 10 each leg, little baby arm circles forward/backward x 10, tempo merkins x 10, tempo squats x 10, 1 Alarm Clock.

THA-THANG:
Mosey to the Maple Street Parking Lot

  • Frog hop to the other side of the parking lot with 3 merkins after every hop.
  • Duck walk 2/3’s of the way back.

Mosey to Juconte

  • Workout at the bottom of the hill
    • 20 dips on the curb, 20 Carolina dry docks, 20 squat jacks
  • Run to the first light pole, 5 burpees, run back down and repeat the workout
  • Run to the second light pole, 5 burpees, run back down and repeat the workout
  • Run to the third light pole, 5 burpees, run back down and repeat the workout
  • Run to the top.

Mosey back to Maple Street Parking Lot and Partner Up

  • One partner jogs while the other partner lays on the ground, counts to 5, jumps up and sprints down his partner, then do 10 BBS together. Switch and repeat.

Mosey back to the flag.

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:
The word was the Lord’s prayer from Matthew 6:9-13. I sometimes struggle with prayer, making time to pray, maybe it gets monotonous at times or I don’t know what to say. I sometimes even struggle with what prayer does or how it works. But whenever I’m struggling with it, I use the Lord’s prayer as a basis for how to pray. Our Father in heaven, hallowed be thy name – we lift the Lord up, we want His name to be made famous, to be glorified.

Thy kingdom come, thy will be done, on earth, as it is in heaven – We want to see His kingdom here on earth. We want His will to be done in our lives and in our world.

Give us this day our daily bread – We depend on Him for everything, even the simplest of things in food, we are dependent on Him.

Forgive us our debts as we forgive our debtors – We need the Lord’s forgiveness. We are forgiven and justified, but we still sin and we still need the Lord’s daily forgiveness in our lives. And then we take that forgiveness and we forgive others, we are gracious and merciful to others.

Lead us not into temptation, but deliver us from evil – We need His help in everything, in turning from evil and towards Him, we need His help.

There are a bunch of things in this prayer that could be focused on, but since I don’t have much time, I thought I would focus on one theme. This prayer and all of our prayers, should be prayers of dependence. We are so needy and helpless and we need the Lord to work in our lives, even down to giving us our daily bread, giving us the energy we need for the day. Our world tries to tell us to be independent, be a ‘self-made-man.’ This is not the attitude of Jesus’s prayer. Jesus is the best human that has ever lived and it’s not close. Yet even He was dependent on His Father. What makes us think we can be independent from the Father if even His Son was dependent on Him?

So, if you are like me at all and you struggle with prayer. A good place to start is to grow in your dependence on the Father’s provision in your life, to grow in your dependence on the Father for forgiveness in your life, receiving and giving.

Dirty Dozen At JUCO

THE SCENE: Warm humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA

Reach for the Sky, Let it Hang, 1/2 of a Windmill until everyone reminded me that it wasn’t Cherry Pickers as called, Cherry Pickers, BAC Forward, BAC Backwards, Grady Corns, Mountain Climbers, Tempo Merkins, SSH

THA-THANG:
Dirty Dozen…

12 BBS – run to the light 1 Burpee

12 BBS / 12 Box Cutters – run – 2 Burpees

12 BBS / 12 Box Cutters / 12 Heels to Heaven – run – 3 Burpees

12 BBS / 12 Box Cutters / 12 Heels to Heaven / 12 Rosalitas – run 4 burpees

12 BBS / 12 Box Cutters / 12 Heels to Heaven / 12 Rosalitas / 12 Hip Dips – run 5 burpees

Added 12 Scissor Kicks for Round 6.

Mosey to coupons with some stops for LBCs and Freddy Mercury on the way

Round 2

12 Squat Thrusters – bear crawl across street and back

12 Squat Thrusters / 12 Curls – Bear Crawl

12 Squat Thrusters / 12 Curls / 12 Tricep Extensions – Bear Crawl

Added 12 Picture Hangers for Round 4, 12 Rows for Round 5 and 12 Swings for Round 6.

Mosey back to Flag – Stopping for American Hammers along the way.   Jail brake came in from the 6 to avoid any more Mary stops on way back.

MARY:  Completed on the way

COUNT-OFF & NAME-O-RAMA
13 HIMs including my 2.0 and one FNG – MC Fraud.
CIRCLE OF TRUST:

Some guys and I at work were talking the other day how the appliance manufacturers have perfected the art of making disposable appliances.   I am sure we all have made the decision that the fridge/washer/dryer/dish washer has lived 7 years – I have recessitated from death 2 or 3 times how many more times do we want to perform CPR and sink another 100 bucks in replacement parts and countless hours on YouTube before we give up and replace it.

While on vacation in Roanoke we rode our bikes past an art murial that was colorful and had the words “Broke crayons still color”.   I put on the brakes and admired the art but also let the words sink in.   Broke crayons still color.    Yeah we want to be the sharp crayon straight out of a new box but life doesn’t work that way.   We all are broke crayons in one way or another.  But the blessing is in God’s eye we still color.   We aren’t ready to be thrown away and replaced.   We still have purpose and will be used in his redemptive story if we let him.   While we don’t always see it in the moment we all have come through those times we’re we were grateful he still had a use for our broke crayon.

Pickin’, Sprintin’, Squatin’ & Grinnin’

THE SCENE: 70 degrees, 95% humidity, Nice Breeze
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:
6xCherry Pickers, 20xSSH, 10xBACF, 10xBACB, 10xTempo Merkins, 10xTempo Squats

THA-THANG:

Mosey to the center lot, 1st light post. Partner up. One partner begins an unnumbered set of the following while the other sprints to the far light post and back. Switch roles until each of the 5 are complete…

  1. Merkins
  2. Sumo Squats
  3. Burpees
  4. Lunges
  5. Tricep Dips

Mosey on back to the CMU pile. Mary on the route: Flutter kicks, Hello Dolly. Arrive at station. Same partners. Grab CMU and begin a set of each while partner runs stair to pull up bars and does 3 leg lifts. Switch roles until each of the 5 are complete…

  1. Curls
  2. Overhead Press
  3. Upright rows
  4. Bench style press (on your back)
  5. Bent over rows

MARY:
Mosey back to COT. 2 stops with 1. Planks, arm/leg raises 2. Box cutters

COUNT-OFF & NAME-O-RAMA
21 PAX. FNG–>CPR
CIRCLE OF TRUST/BOM:

Over the past few weeks, there have been several reminders of what it means to be in community. Poolboy talked about being real and vulnerable with those close to us, how there’s freedom in that. Guardrail read in God’s word that it’s not good to be isolated and alone. And recently Spotter talked about putting God first among everything.

F3 offers the opportunity for us to gather and have that community, to be open and honest and to work together and support one another.

Now what does it mean for us to take that a step further, outside of here? As a Christ follower, it means that we are his representatives. We learn about Him and his teaching through the Bible and we model that in our lives. We learn from multiple accounts that Jesus was asked about the greatest commandment and what he had to say about that…

Matthew 22:37-39 “Love the Lord your God with all your heart and with all your soul and with all your mind. This is the greatest and first commandment and the second is Love your neighbor as yourself”. We are to love God above everything else and second love our neighbors. That’s not easy.

How are we honoring Christ in our relationships and in our actions? Second, how are we loving our neighbors (not just our closest friends)? Think about those people around us, distant family and friends, co-workers, and those in our actual neighborhoods. Maybe those you don’t know.

Our challenge: What is something we can do to connect with them this week? It could be sending a text to see how they are doing. It could be knocking on a door. It might be offering gift card for dinner. It could be meeting for coffee. It could be volunteering to serve or lead. If we are truly going to represent Christ in our lives, we have to look different than the world around us.

Keep in mind that whatever we step into, He is right there with us, on our behalf. Jesus said …in ME you may have peace, but in the WORLD you will have trouble. But take heart; I have overcome the world. There’s great hope in that. Let’s offer it to someone else.

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