F3 Knoxville

Tag: Booster

Be Ruthless

THE SCENE:   High 50s and calm.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

  • LBAC F/B
  • Seal jacks
  • Projectivator
  • Squat baby pumps
  • Merkin baby pumps
  • Hillbilly mountain climbers

THA THANG:

Mosey to the guardrail.

  • 20 dips + 15 derkins + 10 split squats left. Bear crawl to the curb, crawl bear back.
  • 20 dips + 15 derkins + 10 split squats right. Bear crawl to the curb, crawl bear back.

Mosey to Jucomanjaro.  Grab a block.

First, do all exercises and run to Cone 1 and back.

Each successive round, drop the highest rep exercise – and run one cone farther

Exercises were;

  • 40 Tricep extensions
  • 35 Goblet squats
  • 30 Curls
  • 25 Rows
  • 20 Derkins
  • 15 Thrusters
  • 10 CMU swings
  • 5 Blockees

So…

Round 1:  40 + 35 + 30 + 25 + 20 + 15 + 10 + 5 + Run to Cone 1

Round 2:  35 + 30 + 25 + 20 + 15 + 10 + 5 + Run to Cone 2

Etc…

Round 8:  5 burpee jumpovers + Run to Cone 8

 

MARY:

Sprints – winner leads 10-ct of core exercise

Jail break!

COUNT-OFF & NAME-O-RAMA

15 of the best men that I know

CIRCLE OF TRUST/BOM:
What is something baby Moses and baby Jesus had in common?  In two incidents separated by more than a thousand years, they each survived the mass murder of their contemporaries.  In both cases, a paranoid monarch degreed shortly after their birth that all male babies be slaughtered.  Those in power were fearful of losing that power.  Pharaoh saw that the Israelites were growing in number and decided to cull their population to preserve his reign.  Likewise, after being told that a mighty king had just been born but not yet identified, Herod had all the baby boys killed to protect his throne.

Their strategy was coldblooded and cruel…  Why did they have babies killed?  Because they knew this to be true – that if you can kill something in its infancy, then it never grows to maturity.  It is far easier to snuff something out when it is tiny, because it is more vulnerable.  If that ruthless tactic can be used for evil, then it can be used for good.  Brothers, I want us to steal this strategy away from our enemy and use it to fight our battles.  Every day, we war against sin and temptation.  But what if we could kill them as babies, so that they never grow up to destroy us?   

In Genesis chapter 4, we find Adam and Eve’s sons after they have each made sacrifices to God.  When God favors Abel’s offering instead of his, Cain becomes envious and bloodthirsty.  God meets him in that moment and says, “…watch out, because sin is crouching at the door, ready to pounce on you! You must master it before it masters you.” (Genesis 4:7, The Voice translation).  That imagery of sin… crouching…pouncing…makes me think of a lion getting low in the grass so that his prey either does not see him – or if they do, they think he is just a harmless little thing.  Pounce, you’re dead.

Is there baby sin crouching in your life?  So small that you cannot see it unless you’re really looking… Whimsically tiny and apparently harmless… A little anger?  A little jealousy?  A little lust?  A little arrogance?  Each of these, when it is all grown up, can bring RUIN to a man.  Be ruthless and KILL that vulnerable baby sin before it grows up and is far harder to kill.

One example from my life:  During a season, I was consumed by a lust for images of fake women.  Mercifully, I’m not fighting that particular battle this week, this month, this year… But here’s something that I’ve just recently noticed.  Every time I open Facebook on my phone, I see fitness videos and pictures.  Three times out of four there’s a woman working out in see-through yoga pants, or a sports bra, or – I kid you not – when I was preparing for this, I opened Facebook and the very first video that popped up was a woman working out in a thong bikini (what kind of person works out in a thong?!).  Baby lust.  Baby sin.  Facebook, “stop showing me crap from this group…”.  It’s such a ridiculous little thing – but I had to snuff it out before that baby lust grew up and enslaved me (again).

God, help me to hate all sin in my life with a righteous and passionate hatred.

Search out the baby sin in your life.  While it is little and vulnerable, KILL IT.  

“You must master it before it masters you.”  Genesis 4:7

MOLESKIN:

Prayers for JJ’s family, for Josh’s family, and for Andrew’s family.

Hat tip to Levi Lusko

ANNOUNCEMENTS:

AMRAP and Mental Reset

THE SCENE: 50’s and clear

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 15 (IC)
  • LBAC F/B 10 (IC)
  • Tempo Squats 10 (IC)
  • Tempo Merkin 10 (IC)
  • BBS 10 (IC)

THA-THANG:

5 Rounds of AMRAP sets for 5 minutes each.

Start in a parking lot and run to the first long separator line. (not the space lines but the long ones perpendicular to all the space lines) Do the first exercise, return to the starting point and run to the second line for the second exercise. Repeat going to the 3rd and 4th line for the 3rd and 4th exercise.

Repeat for 5 minutes. Call recover when time is up and don’t forget to recover. Mosey to a new parking lot or start from the other end to change it up.

Round 1 Legs

  • 10 Lunges
  • 5 Burpees
  • 10 Squats
  • 5 Burpees

Round 2 Core

  • 20 BBS
  • 20 American Hammers
  • 20 Hello Dolly
  • 20 LBC

Round 3 Upper/Back

  • 20 Birddog
  • 10 Merkin
  • 20 Superman
  • 10 Side to Side Merkin

Round 4 Core

  • 20 Flutter kick
  • 20 Freddy Mercuries
  • 20 Pickle Pounders
  • 20 Pickle Pointers

Round 5 Heavy
Grab a coupon. Shorten the run or adjust according to time.

  • 10 Curl
  • 10 OH Press
  • 10 Tricep Extension
  • 10 CPR (Curl, Press, Tricep Raise)

MARY:
Returned to the flag for dealers choice till time.

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Mental Reset

The mind set on the flesh is death, but the mind set on the Spirit is life and peace.

  • Romans 8:6

Romans 8:6 tells us our mind can be set on the world and death or on the Spirit and life. Often we need a mental reset or to clear our mind from what it’s set on and get it set back on good things.

How can we do this? Our mind is made to think and be engaged. It doesn’t really work to just be unset but we have to set our thoughts on something good and replace worldly thoughts. There are many ways to do this but here are 2 things I’ve found helpful.

  • Scripture – reading or reciting scripture can be a great tool. Write helpful or challenging verses on index cards. Have a regular devotional. Read blogs and sermons that encourage or instruct.
  • Prayer – a theme of the month at Juco has been prayer. Praying is a great way to focus on others and on the Spirit. Pray for the worries challenges and temptations of life.

It’s easy to get focused on worry, temptations and distractions. Don’t get set on these but replace them by setting your mind on things of the Spirit.

ANNOUNCEMENTS:

March Madness with 2.0s

THE SCENE: 50s, dense fog to drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Reach for the sky
  • Let it hang
  • Neck Rolls
  • Arm Circles Forward, Backward, Morrocan Night Clubs, OH Claps x 10 each
  • Hip Circles in cadence
  • Cherry Pickers
  • Side Straddle Hops
  • Tempo Merkins

Find the curb – then Lunge and Twist, Toy Soldiers and Elbow to Instep

THA-THANG:
Mosey to the “Court”yard of paradise for March Madness Doras

  • Bobby Hurleys x 200
  • Dips x 150
  • Bonnie Blairs x 100
  • Merkins x 50
  • Bobby Hurleys x 200 because coach said to do more freethrows when you are tired.

Mosey, wagonwheel, jailbreak back to the flag

MARY:
Flutterkicks x 25

Sidestraddle hops x 25
COUNT-OFF & NAME-O-RAMA
18 HIMS, 3 named 2.0s and 10 FNG 2.0s
CIRCLE OF TRUST/BOM:
Happy St. Patricks Day!  Did you know that St. Patricks Day is not about Irish Traditions, it is about the spread of the Gospel by St. Patrick in Ireland after he was kidnapped at age 16 from Britain, forced to work in Ireland, escaped slavery only to return to plant churches all over Ireland.  The truth can be lost some 1600 years after things happen.  So lets talk about Lies — what is the worst that can happen when we think about Lies?  The Pax correctly answered, “We can believe them.”

Satan, the enemy, Jesus said is the father of lies – John 8:44.  Jesus said, “I am the way, the TRUTH, and the life.” John 14:6.  Let’s talk about one of God’s important truths — the fruits of the Spirit — love, joy, peace patience, kindness, goodness, faithfulness, gentleness, and self-control. (of which against there is no law)  Think about where God put Adam and Eve — in the Garden of Eden.  We are constantly surrounded by manmade homes, buildings and materials, but when we get into nature, we see how God makes things.  This is how it works inside our souls.  God granted me a great peace that passes understanding in my greatest time of need, and I believe it was because of my love for God and belief that my faith mattered.  The agricultural theme throughout the Bible is not just for the people of the day to understand, but it is how God works.

MOLESKIN:
I encourage you all to read Matthew 13:1–23, Mark 4:1–20, Luke 8:4–15 — the Parable of the Sower of the Seed.  We cannot earn the fruits of the Spirit but we can resist the lies of the enemy, deceitfulness of wealth and world systems, and desire of the flesh to live when faced with persecution.  We can also prepare our soil through unity with God.  The oneness with God thru Jesus Christ gives us light from the fierce fiery love of God and saturates us with the River of Life from the throne room of God.  This COT is a continuation of a Q previously: Psalms 37:4, “Delight yourself in the LORD, and he will give you the desires of your heart.”  Decided to read this literally, by delighting in the Lord, HE will literally give me the pure, holy desires in my heart (not give me what I desire).  Desire is the fuel that waters Passion, and Passion is the soil from which Purpose can Grow  =   Abundant Life.
ANNOUNCEMENTS:
Please pray for my friend, Nick Osborn’s healing from cancer and salvation.

Impact

THE SCENE: 37 degrees and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 baby arm circles in cadence

10 reverse baby arm circles in cadence

10 cherry pickers in cadence

50 SSH in cadence

warm up mosey around the lot
THA-THANG:
Assfaults AO Assault- 6 stations- 1 minute work then 20 seconds to bear crawl to next station 4 rounds

  • Man makers
  • Burpee mountain climbers
  • Flutter kicks
  • Burpee with 2 merkins
  • Burpee
  • hello dolly

MARY:
50 SSH in cadence

25 4 ct American hammers in cadence
COUNT-OFF & NAME-O-RAMA
21 no FNGs: Frenchie, Uncle Rico, Mailbox, Wax Job, Frosty, Butters, Repeat, Spotter, Hound Dog, Assfault, Pool Boy, Dart Gun, Wanderer, Commision, Kickflip, Guardrail, Survivor, Archie, Erector, Booster, Butterknife
CIRCLE OF TRUST/BOM:
Referenced the Q source regarding the meaning of IMPACT

Running is Easy

THE SCENE: Perfect crisp morning. Dark and upper-30s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Moroccan Night Club IC x 10

Over Head Clap IC x 10

Harry Rockets IC x 10

SSH IC x 20
THA-THANG:

Mosey to Sophomore hill in two lines, back pax sprinting forward.

Four corners (3 laps):

10 knee-ups (jumps) then Bernie up

5 each side offset merkins then side shuffle

10 squat jacks then mosey

10 diamond merkins then side shuffle

Hello Dolly and Heels to Heaven until the six was back.

Mosey to the coupon pile:

Inch worm and then Rifle Carry your coupons to Stadium hill.

Focus on form: Tempo merkins and Tempo squats 

Form punishment: Bear crawl stadium hill with a burpee at the top.

As we wait for the spilled merlot to settle: curls and overhead press with tricep extension with you coupon (20 each).

Mosey back to the guardrail and polish off 30 Derkins and Dips.

Thanks to Wheelchair; Suicides down every other parking spot.

MARY:
20 Imperial Walkers IC

BBS to time (about three)
COUNT-OFF & NAME-O-RAMA
13 HIMs, no FNGs
CIRCLE OF TRUST/BOM:

Have you guys ever fasted?  The act of withholding food (and sometimes water) for an intentional predetermined period of time?

I recently had someone provide some great insight about his experiences with fasting and I’ll be honest….I had never done it before.

The Purpose of Fasting

1. Natural reaction to grief over the loss of a loved one (David)

2. More often, fasting was done to purposely “afflict the soul (Leviticus 23:26-32)” or chasten the soul (Ps 69:10)”

3. The purpose of such affliction was to “humble” the soul (Ps 35:13), and not for any affect it might have on the body (i.e., dieting should not be the primary driver for a fast to the Lord).

4. Evidently, they felt that by so humbling themselves they would more likely incur God’s favor–Ezra 8:21-23 (Is 57:15; 66:1-2)

a. It seemed to work!  Think of Jonah, Ahab (1 Kings), Nehemiah

5. Because of the seeking of God’s favor, fasting would almost always be accompanied with prayer

The last one is where I decided to focus recently.  I took a day and decided to spend some time in prayer and focus about a couple of topics that have been hanging over me or pulling at my heart.

I want to encourage you guys to look at your heart or think about a topic that may be something you could benefit from spending some time in prayer or internal focus by fasting.

MOLESKIN:

Prayers lifted for those who have family members and friends who have passed or are sick along with words for everyone to reflect on “Susie” who is truly struggling to make ends meat and how we should be humbled and look for opportunities to help others.
ANNOUNCEMENTS:
F3 Arsenal launch tomorrow at 7:00.