F3 Knoxville

Tag: Booster

An Attitude of Gratitude

THE SCENE: It’s a beautiful view on top of JUCOManjaro!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Moroccan nightclub 20
10 Windmills in cadence
5 burpees on your own
Side straddle hop in cadence

THA-THANG:

Mosey to Hard Knox parking lot.

10 merkins
20 squats
30 flutter kicks

Line up on the curb for some Shawn T’s.

Mosey to Jucomanjaro

Start at the first mark
Run 4 marks and do 10 merkins
Run back a mark and do 20 squats
Run back a mark and do 30 flutter kicks
Walking lunges to the second mark

Rinse and repeat.

MARY:
Insert information about any additional post-THANG work (if applicable).
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:
Today’s word is Gratitude.
An attitude of gratitude… is one of my favorites.

When we learn to count our blessings instead of short comings, it’s truly life changing.

If you’ve never done it, I encourage you to keep a 30 day journal, and document 1 thing you’re grateful for each day. It can be as simple as Thank you for letting me wake up today. Thank you for the sunset 🌅 , etc…

Thank you for:

This will help you realize how good you have it.

Thank the Lord because he is good!
Psalm 107:1-3
Give thanks to the Lord for he is good! His faithful love endures forever. Has the Lord redeemed you? Then speak out! Tell others he has redeemed you from your enemies. For he has gathered the exiles from the many lands, from the east, in the west, from the north, and the south.

Thank you gentlemen for challenging me! I have nothing but respect for you guys!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

JUCO MEMORIAL DAY MURPH

THE SCENE: Super Nice
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
Cherry Pickers, Tempo Merkins, Tempo Squats
THA-THANG:
The Murph

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
11 Strong
CIRCLE OF TRUST/BOM:
Ecclesiastes 7:2 – Be thankful and always assessing your relationship with the Lord.  There is more wisdom to be gained from a funeral than a party.  Eternity matters.
MOLESKIN:
N/A
ANNOUNCEMENTS:
None.

Your Dolphin?

THE SCENE:  So nice.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

Seal clap
Overhead clap
Reachforthesky
Let it hang
Cherry pickers
Tempo Squats
Down/up dog
Tempo merkins
Mountain climbers

THA THANG:

Mosey to Jucomanjaro, where there are 8 cones spaced 50’ from each other.

At the base of the hill do 15 squats, 15 merkins, 15 mountain climbers (2 count).  Run to the cone, do exercise on the cone, run back down.  Each time at the base, do the 15 squats, 15 merkins, 15 mountain climbers (4 count).  Repeat for all cones.

Cone 1: 10 Burpees
Cone 2: 20 Carolina dry docks
Cone 3: 30 Bobby Hurleys
Cone 4: 40 side crunches (20 each side)
Cone 5: 50 Pickle pounders
Cone 6: 60 Hello Dolly (single count)
Cone 7: 70 flutter kicks (2 count)
Cone 8: 80 SSH

Mosey to the Hardin Valley house.  Grab a block.  50’s.

40 curls + 10 presses
30 curls + 20 presses
20 curls + 30 presses
10 curls + 40 presses

In between each set, Everest up the hill, run down the steps.

MARY:

Heavy LBCs
Heavy Flutter kicks
Heavy BBS
Mosey to the flag
Freddy Mercury
LBC
Side plank E2K

COUNT-OFF & NAME-O-RAMA

14

CIRCLE OF TRUST/BOM:

I have bad news and good news.  The bad news is, by itself this message is not going to make much sense.  Because…it is only Part 1 of a 3-part message that you will get this week.  The good news is 5k is going to give you Part 2 on Wednesday, and Booster will really bring it all together on Friday.  You won’t want to miss it – be back out here on Wednesday and Friday!

Part I:

Mt Everest – 29,000 ft.  The highest point on earth.  Captivating and deadly.  In the 1920’s to conquer this mountain was the greatest challenge remaining in the Golden Age of Adventure.  Everest was the edge of heaven, where many believed no human could survive.  But not George Mallory….

Mallory was part of three expeditions to Mount Everest in the 1920’s.  As an admired climber in Europe, he was a likely candidate for these trips.  He wanted to be part of climbing the highest peak in the world and, for Mallory, climbing was about much more than just the physical challenge.  Like others who were involved, he felt that climbing Everest was a step in the progress of humankind toward achieving its full potential – he felt as though he were in the service of something greater than himself.

The first trip was for reconnaissance. There was much mapping, charting, and getting to know the area to scope out a possible route to the top.  The second effort included several attempts to get to the summit with no success.  When asked to participate in the third expedition, Mallory at 37 years old, knew it would be his last chance.  So, once again he went to the mountain… On June 7, 1924, he made a bid for the top and was never seen alive again.  We don’t know if Mallory made the summit.  Some believe that he did – and was, therefore, the first man in history to do so.  Others think he could not have made it.  What we do know is that 97 years ago, George Mallory died doing what he was born to do.

In the F3 Q Source, 2.3 is about serving in the high impact zone.  In that chapter, we are introduced to the concept of your Dolphin.  Your Dolphin is your unique gift, the thing you do better than anything else and the thing you do better than most other people can do it. (From the Q Source) “F3 chose the dolphin to symbolize man’s unique gift because the dolphin is a mammal that was born to swim but cannot do most of the other things that mammals do.  The dolphin’s Dolphin is swimming. It does that better than anything else it can do, and better than most any other mammal can.”

1 Peter 4:10, “As each has received a gift, use it to serve one another…”

George Mallory’s Dolphin was climbing mountains.  It was the thing he did best – and he was better at it than most any man alive.  He gave the best of himself – his skill and talent for mountaineering – to what he considered to be the betterment of humanity.

Today and tomorrow, be thinking about, “What is your Dolphin?”  What is it that you do best – and do better than most other people you know?

Come back on Wednesday for Part 2 of this message!

MOLESKIN:

The opening lines of this Word are the opening lines of a documentary called “The Wildest Dream” narrated by Liam Neeson.  Go ahead and read it again…this time in Neeson’s voice.  So much cooler, am I right?!

Nice to have Gump back out with us!

PRAYERS / ANNOUNCEMENTS:

Prayer of thanks for Pool Boy’s mother

Layers of the Pearl

THE SCENE: Pleasant 65 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side straddle hop -20

Cherry pickers – 5

Tempo merkins – 10

Tempo squats – 10

Flutter Kicks – 20

THA-THANG:

  • Indian Run to Parking Lot
    • Run 2 lines forward and do 1 Burpee, Bernie 1 line back and do 1 Get Down (both cheeks and both shulder blades touch the ground), Repeat increasing reps by 1 until the end of the parking lot (Max 8). 
  • Mosey to CMU pile
    • Beginning at 1 rep, cycle through Squats, Curls, Raises, and then hold a coupon at eye level for the number of seconds equal to the reps, repeat cycle with 2 reps all the way up to 20 reps.
  • Mosey to the stairs
    • At the curb, beginning at 1 rep, cycle through CMU bench press and skull crusher. Repeat cycle with 2 reps all the way up to 5 reps. 
    • At the first level of stairs, beginning at 6 reps, cycle through coupon push up, skull crusher. Repeat cycle with 7 reps all the way up to 10 reps.
    • At the second level of stairs, beginning at 11 reps, cycle through coupon push up, skull crusher. Repeat cycle with 12 reps all the way up to 15 reps.
    • At the top of the stairs, beginning at 16 reps, cycle through coupon push up, skull crusher. Repeat cycle with 17 reps all the way up to 20 reps.
  • Mosey to the AO

CIRCLE OF TRUST/BOM:

Matt 13: 45 “Again, the kingdom of heaven is like a merchant looking for fine pearls. 46 When he found one of great value, he went away and sold everything he had and bought it.

So valuable that he went away and sold everything…

There are two types of oyster produced pearls: natural and cultured. Natural Pearls form when an irritant – usually a parasite and not the proverbial grain of sand – works its way into an oyster, mussel, or clam. As a defense mechanism, a fluid is used to coat the irritant. Layer upon layer of this coating, called ‘nacre’, is deposited until a lustrous pearl is formed. A cultured pearl undergoes the same process except that the irritant is a surgically implanted bead. The cultured pearl is a pearl on the outside with a thin, exterior layer of nacre while the natural pearl is pearl throughout. 

Takes years to form a natural pearl. If we look within ourselves, we too find parasites that try to steal the best of our strength, thought, joy and holiness. The temptation is smother the parasite with a bunch of nacre all at once but then you will have an uneven pearl, which has no beauty. It takes thin layers, little by little, layer by layer, day by day, prayer by prayer, scripture by scripture. The natural pearl within is started and then grown into a thing to be desired. 

This is the fine pearl that the man in the parable went and sold all he had to go purchase. As HIMs, we embrace this grind in the spirit of James 1 – 2 Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, 3 because you know that the testing of your faith produces perseverance. 4 Let perseverance finish its work so that you may be mature and complete, not lacking anything. 

The kingdom of Heaven, the fine pearl, the natural pearl is worth selling all you have for. So if we are going to go all in,  we mist ensure that we have strength and faith throughout and not just a pretty exterior with a false center.

40 is the new 20

THE SCENE: Warm and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers, Windmills, Overhead claps, Merkins, BBS, Calf raises, a few sprints in the parking lot
THA-THANG:
Mosey to the courtyard:

  • 21s with decline merkins and bonnie blairs
  • 20/20 vision with dips and step ups on the wall

Mosey to the lake for a burpee your buddy lap.  (2 teams everytime you pass a member of other team they do a burpee)

Work back to main AO stopping for 40 LBC and flutter kicks along the way.

MARY:
Circle up and hold feet off ground while others run around and push feet down.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Don’t worry about anything, instead, pray about everything. Tell God what you need, and thank him for all he has done. Then you will experience God’s peace, which exceeds anything we can understand.
MOLESKIN:
With everything in the world that we seek, remember to ask God and be thankful for what we have.
ANNOUNCEMENTS:
Memorial day work out