F3 Knoxville

Millenial@The Project

THE SCENE: 33 and gloomy…
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
We used the 10 exercises that will comprise the workout: 1) SSH; 2) Lunges; 3) Merkins; 4) LBCs; 5) Mtn. Climbers; 6) Flutters; 7) Arm Raises; 8) Squats; 9) Oblique Crunches – 50 per side; 10) Burpees.

THA-THANG: (right out of the Exicon)
Millennial: Goal is a total count of 2000 as a team. The full pax does 100 reps each of a called exercise, then runs a 100m lap back to a point where they gather again for the next called exercise. There will be 10 cycles, which get you to your number. Teamwork matters. The first nine cycles end when the FIRST person gets to 100, which keeps the pax together. The last cycle, which is always burpees, is done together and usually with someone Q-ing or rotating the Q through the 100 burpees.  1) SSH; 2) Lunges; 3) Merkins; 4) LBCs; 5) Mtn. Climbers; 6) Flutters; 7) Arm Raises; 8) Squats; 9) Oblique Crunches – 50 per side; 10) Burpees. Named as year 2000 is within the time period around which the Millennial generation was born.

MARY:
PAX Choice: Squeaky Bed Dolly, Freddy Mercury, 100 (interesting new exercise – ask Samaritan), Flutterkicks, and Hello Dolly (waddup girl!)

COUNT-OFF & NAME-O-RAMA
Erector, Kickflip, Salad Boy, Samaritan, Chaco, and Snaggletooth

CIRCLE OF TRUST/BOM:Revelation 3:14-22 New Living Translation (NLT)
The Message to the Church in Laodicea
14 “Write this letter to the angel of the church in Laodicea. This is the message from the one who is the Amen—the faithful and true witness, the beginning of God’s new creation:

15 “I know all the things you do, that you are neither hot nor cold. I wish that you were one or the other! 16 But since you are like lukewarm water, neither hot nor cold, I will spit you out of my mouth! 17 You say, ‘I am rich. I have everything I want. I don’t need a thing!’ And you don’t realize that you are wretched and miserable and poor and blind and naked. 18 So I advise you to buy gold from me—gold that has been purified by fire. Then you will be rich. Also buy white garments from me so you will not be shamed by your nakedness, and ointment for your eyes so you will be able to see. 19 I correct and discipline everyone I love. So be diligent and turn from your indifference.

20 “Look! I stand at the door and knock. If you hear my voice and open the door, I will come in, and we will share a meal together as friends. 21 Those who are victorious will sit with me on my throne, just as I was victorious and sat with my Father on his throne.

22 “Anyone with ears to hear must listen to the Spirit and understand what he is saying to the churches.”

MOLESKIN:
A recent death of a friend and brother in Christ is causing me to reevaluate my priorities. It makes me want to take hold of my loved ones and say the important stuff, and allow lesser “priorities” to take their proper place in the lower rungs of my heart and daily activities. Busy-ness and the “tyranny of the urgent” often displace what is truly important: for me, that is not being lukewarm in my relationship with Jesus, but seeing my poverty for what it is, hearing Jesus knock, and letting him come in and “sharing a meal together as friends.” And sharing this same conviction and desire for my loved ones and all with whom God would cross our paths.

ANNOUNCEMENTS:

The Bernie Bear

THE SCENE: 31 degrees and misty mountain madness all about.
✔ F3 WELCOME & DISCLAIMER :  

Welcome to another episode of “Torture with Trolley”

WARM-O-RAMA:

  • Circle Burp – for about 25 burpees
  • 51 merkins
  • 51 guardrail dips
  • 25 Australian mtn climbers
  • 25 dancing crabs ( crab position with kicking legs )

Introducing The Clap Jack – a burpie, clap merkin, to star jack.

5 Clap Jacks

THA-THANG: The Bernie Bear

Up Jucomanjaro, switch every hundred feet

  • Bernie
  • Bear crawl

To corner

At corner do teams of four 100 foot sprints with mosey back. About 6 reps.

Then going down,  do mosey and crawl bears alternating every 100 feet to bottom

Through parking lot do 5 more Clap Jacks and 15 more Australian Mtn Climbers

MARY:

  • 51 Side Crunches
  • 51 Bay City Scissors (4ct at 45 degs, 4ct at 1 degs)
  • 15 Break Dancer Merkins (from lexicon)
  • 51 Flutters
  • 25 Crunchy Frogs (from lexicon)
  • 51 Slutties – spread eagle flutters
  • 20 Bropees (from lexicon – groups of two burpees with High Ten finish)

CIRCLE OF TRUST/BOM:
As I pray, make me willing to speak up, lift up, show up, and stand up for the ones Jesus loves and died for.  Help me to forget myself and my needs so that I can enter their lives and their need to know their deliverer and experience new freedom”

ANNOUNCEMENTS:

Still having F3 on Black Friday!

Demonstration

THE SCENE:   43 and clear
F3 WELCOME & DISCLAIMER:  Administered 
WARM-O-RAMA:

Abe Vigoda IC x 8
Finkle Swings (demonstration!) OYO
Chinook (demonstration!) IC x 8
Seal squats (demonstration!) IC x 8
Pickle pounders IC x 10
E2K L&R (demonstration!) IC x 6

THA THANG:

Come!  Bring 6 CMUs and mosey to “Aww Hill”.  Q calls out “up”, “down”, or “bernie” and the PAX run up, down, and backerds…

Come!  Mosey to the “Stairway to Nowhere”.  Form two teams for a little competition.

Three at a time from each team will carry CMUs to the top of the steps and back while the rest of the team performs listed exercises in cadence (metronome set to 95 BPM).  Once runners return, start the next exercise while three new men run the steps.  Repeat until one team finishes the list.

List of exercises is;

SSH
Seal squats
Merkins
Hello Dolly
Mountain Climbers
E2K (Right)
Tempo Merkins
E2K (Left)
Iron Mike
6-inch plank
All run to the cone and back
Scorpion Dry Docks (left leg)
Monkey humpers
Scorpion Dry Docks (right leg)
Side crunch L
Side crunch R
Bobby Hurleys
Flutter kicks
Werkins
Pickle pounders
Shoulder taps
All run to the cone and back

Come!  Mosey back to the Shovel Flag

MARY:

Geronimo!

COUNT-OFF & NAME-O-RAMA

33 men counting the Rushers.  2 bugged-out before the pic.

Welcome!  FNG to-be-named (that dude CRUSHED the workout without even breaking a sweat!  I think I even saw him yawning a half-dozen times…)

Glad to have you!  2 from down-range (Chattanooga), “Blindside” and “Laces Out”

CIRCLE OF TRUST/BOM:

It’s been said that when leading his army in conquest, Julius Caesar would never tell them “go forward” – instead, he would move first and then tell the army behind him, “Come!”.  This morning, I want to talk about leading by example – and more specifically to those of you who are fathers – about leading your children by your example.

In some ways, your sons and daughters will become what you are – are you being what you want them to be?

In the mid-19th century, J.C. Ryle wrote a book, “Duties of Parents”.  Here are a few nuggets of wisdom from the book;

  • Train them (your children) remembering continually the influence of your own example
  • Instruction, advice, and commands will profit little unless they are backed up by the pattern of your own life
  • Your children will never believe you…so long as your actions contradict your counsel
  • They will seldom learn habits which they see you despise or walk in paths in which you do not walk yourself
  • What they see has a much stronger effect on their minds than what they are told

Your actions speak much louder than your words.  Are you demonstrating right living?

You must be demonstrating for your sons and daughters, habits which will produce healthy bodies (exercise, eating well…).  More importantly, you must demonstrate habits which promote healthy relationships (trustworthiness, self-control, kindness, vulnerability…).  Most importantly, you must be persistently demonstrating through observable action, habits which promote a healthy soul (charity, prayer, reverence for the Name of God, studying the Word of God…).

“Whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable…excellent…and praiseworthy” (Philippians 4:8).  You must fill your own mind with these things – and DEMONSTRATE them to your sons and daughters.

They are observing you, Dad!  Are your behaviors promoting the young men and women that you want them to be?

The parent who tries to train without setting a good example is building with one hand and pulling down with the other.” – J.C. Ryle

A lot of today’s exercises we did to failure.  Do you ever fail at being the example you want your children to follow?  I wish I could say that I never have setbacks – that I can always tell my sons, “Imitate me, just as I imitate Christ” (1 Corinthians 11:1) – but that’s not the case.  I fail sometimes, and those failures are counterproductive to my hard work.  Just three days ago, at the end of what had been an incredible and memorable boys-only weekend, I lashed out at my oldest and called him a “stupid ass” (for nearly blinding his little brother by directing a leaf blower right into his face…).  For all the time and energy my wife and I spend building him up and up… with that emotional outburst, I tore some of our hard work down.

For I do not do the good I want to do, but the evil I do not want to do—this I keep on doing” (Romans 7:18) – (Hat tip to Anchorman for his Q last week)

Inevitably, you’re going to fail as well.  What then?  Here’s what I did last weekend (after the emotion died down)…  I explained my reaction – I was volcanic at him because he could have very seriously hurt his brother.  I admitted my mistake – which was assuming that he’d done it on purpose for a laugh.  I asked his forgiveness and talked to him about how I could have reacted differently.  He sees me trying hard to be a better father.

DEMONSTRATE right living for your children, men.

 

3 CHALLENGES for today – from easiest to hardest…

#1: Commit this to memory;
Proverbs 20:7 “The righteous man walks in his integrity; His children are blessed after him.”

#2:  What is something that you want your kids to do or be that you will START DEMONSTRATING for them?
(For me, it’s reading scripture.  I often read on my phone, but for all my sons know I could be playing Candy Crush…  I need to be more deliberate about outwardly demonstrating that habit – it can be as simple as reading an actual paper Bible, or including them in discussion)

#3:  What is one unhealthy part of you that you do not want your kids to do or be – and you will STOP DEMONSTRATING for them?
(For me, it’s reacting emotionally)

MOLESKIN:

  • Prayers for Guardrail’s family in Chicago, for Gump and his wife as they have a baby today (!), praise for Mailbox’s answered prayers from Monday!
  • Here’s a link to the book I quoted above.  At only 25 pages, it’s a quick read.  Review pages 20-21.  https://chapellibrary.org:8443/pdf/books/dopa.pdf
  • The workout didn’t seem nearly hard enough today.  I’ll be scheming about how to bring more pain next time I’m on Q.
  • If you’re up for it, share in JUCO Group Me about life changes you will make to better demonstrate right living (Answer Challenge 2 and/or 3)

ANNOUNCEMENTS:

Convergence December 7th!!!!

LoveForJUCOmanjaroPart2

THE SCENE: 41F Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

1 mile mosey
THA-THANG:
Hill Repeats:
Start at the bottom of JUCOmanjaro and sprint up to the first turn out. Its about halfway up. It’s 0.14 miles with a little less than 100ft of elevation.
Then slow mosey back down. The time to come back down should be double the time it took to go up.
Then Rinse and Repeat, until the hill had been conquered 10 times.
Cool Down was a 1 mile mosey.
Finally we got in some stretching: Downward Dog, Upward Dog, Pigeon, etc.
MARY/BOM/COT:
Joined in with the Boot Camp guys led by KickFlip.
COUNT-OFF & NAME-O-RAMA
Erector, Frenchie, Cosmo, Downhill, Uncle Rico, Alter Boy, Hydro, QIC-Archie

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side straddle hops (IC) 4ct
• Little baby arm scribbles forward and reverse (IC)
Mountain climbers (IC) 4ct
• Hand release merkins
• Cherry pickers

THA-THANG:
Insert information about the workout.

  • Get to the ORAU pond (fast mosey)
            3 stops before reaching the pond for 5 burpees each
    At the pond
    • Modified Lazy Doras: Partners perform 100 Merkins, 200 LBCs, & 300 Squats as a team. Here’s the catch…no running. P1 starts with 10 Merkins while P2 planks, then switch. Continue switching between Merkins and plank until 100 total Merkins reached. Next, while P1 does 20 LBCs, P2 performs a 6″ leg hold until P1 is finished, then switch. Continue switching until all 200 LBCs are completed. Finally, P1 does 25 squats while P2 does squat hold, then switch. Continue switching until 300 total squats are completed.
     
    Modify by running one lap around the pond after merkins, 2 laps after LBCs, and 3 laps after squats. 
     
    Run to the bell and do 11s with Derkins (inclines) and dips.

MARY:

10 Angels (90, 60, 30, 10 degree leg lifts)
10 Flutter kick (4ct)
10 hello dollys (4ct)
10 scissors (4 ct)

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:
focused on the quote: Agreement and consensus does not make an action right. So many time we do something because the group, or society we live in condone that action. Instead, we need to reflect on our core values and evaluate our actions.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.