F3 Knoxville

Tag: 5K

Invisible Pay Check, Invisible God

THE SCENE:  20’s, but hey, it’s Friday Yo!

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH x10 (IC), 4ct Mountain Climbers x10 (IC), Groiners x10 (IC), Windmill x10 (IC), Morrocan Boat Clubs x20 (IC), Failure to Launch x5

THA-THANG:

  • 11’s – Mosey to East Parking Lot, 2 sets of stairs separated by a comfortable distance. Burpees, run down stairs to street and Boo Boo Bear Crawl 10 paces (switching legs at 5 paces) toward other set of stairs, mosey up stairs, Donkey Kicks. Head back – same route, same way. Rinse and repeat until grinder completed.
  • Mosey to CMU Pile on opposite side of campus: Grab a coupon – 30 Curls, 30 Push Press, 100 Calf Raises, Run stairs up to building, touch wall and head back.
  • Mosey to Sophomore Hill Parking Lot:  Route 66 – At every light pole (6 total): 10 Diamond Pushups, 10 Plank Jacks, 10 Bobby Hurleys

MARY:
Cheat Sheet gave us a tutorial of the proper way to do pushups to failure. Thank you, brother!

COUNT-OFF & NAME-O-RAMA

9 Strong

CIRCLE OF TRUST/BOM:

Q shared his New Year’s resolution – to spend a year studying God’s character and trying to mimic Him in his daily walk.  He then shared the following excerpt from an article he researched on God’s invisibility…..

LIKE MY PAY CHECK THESE DAYS, WHY DOES GOD REMAIN INVISIBLE?

I don’t think there’s anything that makes living the Christian life more difficult than the fact that the Lord we serve is invisible to us. You know the expression in our culture “Out of sight, out of mind.” It’s very, very difficult to live your life dedicated to someone or something you cannot see. Often you hear people say that when they can see it, taste it, touch it, or smell it, they’ll believe and embrace it, but not before. This is one of the most difficult problems of the Christian life: God is rarely perceived through our physical senses.

On the other side of the coin, I would say that one of the greatest hopes set before the Christian church is the promise in the book of John, “Beloved, now we are children of God; and it has not yet been revealed what we shall be, but we know that when He is revealed, we shall be like Him, for we shall see Him as He is” (1 John 3:2). The Latin there means “as he is in himself.” That is to say, that which is totally concealed from our eyes right now we will see in heaven.

Scriptures tell us uniformly that no person shall see God and live; this is because God is holy, and we are not (see Exod. 33:20 and 1 Tim. 6:15). Even Moses, as righteous as he was, pleaded with God on the mountain to let him have an unveiled look at God’s glory. God only allowed him to catch a refracted glimpse, but he said to Moses, “My face shall not be seen.” Why is that? The problem is not with our eyes but with our hearts.

In the Sermon on the Mount, Jesus made the promise that someday a certain group of people would see God. Blessed are those who mourn, for they shall be comforted. Those who hunger and thirst shall be filled. Blessed are the pure in heart, for they shall see God. It’s because we’re not pure in heart that God remains invisible, and only when we’re purified will we see him.  This can only happen thru faith in Christ.  

– Tough Questions with R.C. Sproul

MOLESKIN:
Thanks to Erector for the pre-run and good mumblechatter.

ANNOUNCEMENTS:
None.

JUCO Birthday Q

THE SCENE: JUCO AO, comfortable low 40’s temp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 10 Peter Parker, 15 mountain climbers, 10 Tempo Merkins, 15 Moroccan Night Club, 10 tempo squat, 10 windmill
THA-THANG:

Mosey toward the grassy hill (Bartman, what was it called again?) near the maintenance building for some hill work.  Starting from the opposite side of the road:

  • 20 merkins at the bottom
  • bear crawl to the edge of the hill and run up the hill
  • 20 squats at the top and mosey down
  • Repeat and then mary until the 6 is done
  • Do 2 more rounds with diamond merkins and sumo squats as the exercises.
  • One more round with 10 burpees at the bottom and 10 lunges each leg at the top

Mosey to the hand rails on the edge of campus for some more fun.

  • 20 lunges, run to the edge of the parking lot and back
  • 10 burpees, run to the edge of the parking lot and back
  • 10 supine pull-ups, run to the edge of the parking lot and back
  • Mary until the 6 is done
  • 20 box jumps, run to the edge of the parking lot and back
  • 20 dips, run to the edge of the parking lot and back
  • 15 supine pull-ups, run to the edge of the parking lot and back
  • Mosey back to shovel flag
    MARY:
    Circle up for some ring of fire hand clap merkins.  All PAX hold plank as each person completes 1 merkin around the circle, then 2 hand clap merkins, and then 5 hand clamp merkins all together.
    COUNT-OFF & NAME-O-RAMA
    20 PAX at the AO this morning!
    CIRCLE OF TRUST/BOM:
    Lead by example.  I have had similar WORDs before, but this one seems to stay on my mind a lot.  Raising kids can be difficult especially considering the impact that we have on them with the way we act in our lives.  Arguing is a big topic in the Erector household with my 6 year old boy right now.  I caught myself yesterday telling him to stop arguing to which he responded “I am not arguing” and then I said “Yes you are!”.  What did I just do?  I argued about him arguing.  So there I go leading by showing my son how to argue.  Sort of the opposite affect that YHC intended.  Remember how impactful you can be with even the small things in your day-to-day.  Do your best to lead by example and look to Jesus as the ultimate example to follow in life.
    MOLESKIN:
    What a way to start off my birthday surrounded by a great group of HIMs early in the morning!  Thanks to all who attended.  See you in the gloom!
    ANNOUNCEMENTS:
  • None today (forgot to ask!)

We’re Working – Rain or Shine!

THE SCENE: 45 and wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Slosey to shelter
  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles Forward/Backward X 10 followed by Michael Phelps
  • Side Straddle Hop (IC) X 25
  • Tempo Squats (IC) X 10
  • Hand Release Merkins (OYO) X 10

THA-THANG:

Clayton Performing Arts Center Overhang

13 Stations X 3 Rounds

  • Upper Body Exercises – 15 dips, 20 Merkins, 25 CMU curls, 20 CMU bent over rows, 25 CMU overhead press
  • Lower Body Exercises – 20 squats, 40 calf raises, 16 step-ups (8 per leg)
  • Cardio/Core – 10 burpees, 10 mountain climbers, 25 LBCs, 15 flutterkicks (4ct), 10 Supermans (4 ct)

F3 Activity Card Game – Each member of the PAX pulled a card and we “played” what was dealt

Some of the fun included:

  • wide merkins, carolina dry docks
  • lunges, side squats
  • bear crawls
  • Bernie to the light pole, run to various locations several times

MARY: She was part of the workout

COUNT-OFF & NAME-O-RAMA

5K, Bagger, Doubtfire, Gump, Judge Judy, Pinnochio, Rocket, Spotter, Stye, Trolley and Booster

CIRCLE OF TRUST/BOM:

I follow Jon Gordon, an author, on Twitter (@jongordon11).  Every day, he posts positive messages.  He released 20 Tips for a Positive New Year and I love it!  Please take a moment to read his words and see what you might be able to apply to your personal life.  Some of these are common sense but many I take for granted!

20 Tips for a Positive New Year

1. Stay Positive. You can listen to the cynics and doubters and believe that success is impossible or you can trust that with faith and an optimistic attitude all things are possible.

2. Take a daily “Thank You Walk.” You can’t be stressed and thankful at the same time. Feel blessed and you won’t be stressed.

3. Eat more foods that grow on trees and plants and less foods manufactured in plants.

4. Talk to yourself instead of listen to yourself. Instead of listening to your complaints, fears and doubts, talk to yourself with words of truth and encouragement.

5. Post a sign that says “No Energy Vampires Allowed.” Gandhi said, “I will not let anyone walk through my mind with their dirty feet.” Watch This.

6. Be a Positive Team Member. Being positive doesn’t just make you better, it makes everyone around you better.

7. Don’t chase success. Decide to make a difference and success will find you. [ Tweet This ]

8. Get more sleep. You can’t replace sleep with a double latte.

9. Don’t waste your precious energy on gossip, energy vampires, issues of the past, negative thoughts or things you cannot control.

10. Look for opportunities to Love, Serve and Care. You don’t have to be great to serve but you have to serve to be great.

11. Live your purpose. Remember why you do what you do. We don’t get burned out because of what we do. We get burned out because we forget why we do it.

12. Remember, there’s no such thing as an overnight success. Love the process and you’ll love what the process produces.

13. Trust that everything happens for a reason and expect good things to come out of challenging experiences.

14. Implement the No Complaining Rule. If you are complaining, you’re not leading.

15. Read more books than you did in 2018. I happen to know of a few good ones. : )

16. Don’t seek happiness. Instead live with love, passion and purpose and happiness will find you.

17. Focus on “Get to” vs “Have to.” Each day focus on what you get to do, not what you have to do. Life is a gift not an obligation.

20 Tips for a Positive New year in 201918. The next time you “fail” remember that it’s not meant to define you. It’s meant to refine you.

19. Smile and laugh more. They are natural anti-depressants.

20. Enjoy the ride. You only have one ride through life so make the most of it and enjoy it.

 

ANNOUNCEMENTS:

  • Pray for Doubtfire’s neighbors with the loss of a friend & one of my best friends JJ who lost his mother
  • Record you shifts once the scoring is ready for the monthly challenge

A little of this, a little of that…

THE SCENE: 51 and nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
All in cadence:

SSH
Windmill
Merkins
Mt Climbers
Tempo Squats
Imperial Walkers
Flutter Kicks
Burpees (OYO)

THA-THANG:
Indian Run to the Pond (about .6 mile)

– Circuit Training at the Pond
— Station 1 = 10 Burpos
— Station 2 =10 Catalina Wine Mixers
— Station 3 = 10:40 Captain Thors
— Station 4 = 20 Merkins
4 laps

Indian Run back to the AO

MARY:
N/A – no time.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Romans 6:12-13, Integrity in all matters in the New Year

ANNOUNCEMENTS:
Lots of open Q slots, fill them

10 reasons to get better on the last day of 2018

THE SCENE: warm…50!

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 15
  • Tempo Squats x 10
  • Tempo Merkins x 10
  • Mosey across parking lot

THA-THANG:
New Year’s Eve countdown…..we knocked out the following:

 

MARY:

It was quick.  30 seconds of holding a low plank.

COUNT-OFF & NAME-O-RAMA
5 men:  Bagger, Pinkeye, Mr. Clean, 5K, Bartman

CIRCLE OF TRUST/BOM:
As I read through the Bible I am certain that the majority of men God used throughout history didn’t fully understand their circumstances or God’s plan at the time.  Some did.  I think Paul did, and Abraham, and Joseph, and probably King David.  Outside of a select few, the majority of “big names” in the Bible were simply faithful to God’s teachings and He used that faithfulness in a mighty way.  12/31 is a day we all tend to reflect back on the previous year.  What went right, what went wrong, are we where we thought we’d be in our career, lessons learned, etc, etc…  As you recall the past 12 months, remember that God’s plan to bring glory to himself has not faltered.  Regardless of the circumstances 2018 brought into your life, our job as Christian men is to be obedient to God’s word and his commands.  When we do this, we are doing the same thing that countless heroes of the faith have done before us….we are surrendering ourselves to Christ’s will and letting him take control.

MOLESKIN:

ANNOUNCEMENTS: