F3 Knoxville

Tag: Erector

Forgiveness

THE SCENE: cool spring rainy morning at JUCO.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 tempo squats, 10 harry Rockettes, 5 cherry pickers
THA-THANG:
This workout is inspired by the burpee mile. The first set is the burpee mile. 12 burpees followed by 1, 1/4 mile lap. Repeat 4 times. Next mile challenge is squats followed by merkins.

  • 25 squats each lap
  • 25 Merkins each lap

MARY:
No time!
COUNT-OFF & NAME-O-RAMA
6 PAX got it done!
CIRCLE OF TRUST/BOM:
“Then summoning him, his Lord *said to him, ‘You wicked slave, I forgave you all that debt because you pleaded with me. Should you not also have had mercy on your fellow slave, in the same way that I had mercy on you?’ And his Lord, moved with anger, handed him over to the torturers until he should repay all that was owed him. My heavenly Father will also do the same to you, if each of you does not forgive his brother from your heart.”

Matthew 18:32‭-‬35 NASB1995

If we fail to forgive those who sin against us, the Father will also not forgive us. We are to forgive in the same way that God does: continually.

Peter thought he was being generous.

“Then Peter came and said to Him, “Lord, how often shall my brother sin against me and I forgive him? Up to seven times?” Jesus *said to him, “I do not say to you, up to seven times, but up to seventy times seven.”

Matthew 18:21‭-‬22 NASB1995

However, this wasn’t acceptable either. No matter how many times we sin, if we repent (1 John 1:9), God will forgive us. We must give our fellow mankind the same forgiveness.

MOLESKIN:
YHC knew that this was an ambitious plan, but everyone put in a lot of work and got through as much as possible. Way to push!
ANNOUNCEMENTS:
Painting this weekend at Cardinal’s widow’s place.

CMU Headz – A Work of Your Hands

THE SCENE: Clear and cold at 36 degrees.F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Projectivator
  2. Overhead Clap
  3. Seal Squat
  4. Basilisk
  5. Merkins

THA-THANG:

  1. Mosey to blocks.
  2. Carry blocks to steps.
  3. Enjoy the steps (25 reps each):
    • Curls
    • Squats
    • Overhead Press
    • American Hammer (2 count)
    • Tricep Extensions
    • Heavy LBCs
  4. Hold a heavy Al Gore as each PAX runs up the steps and does a blockee.
  5. Rinse and repeat as time allows.
  6. Return equipment.
  7. RTB

MARY:

  • Freddy Mercury
  • BBS
  • Heal to Heaven
  • Box Cutters

    COUNT-OFF & NAME-O-RAMA
    7 Men

CIRCLE OF TRUST/BOM:
Isaiah 2:6

For you have rejected your people,
the house of Jacob,
because they are full of things from the east
and of fortune tellers like the Philistines,
and they strike hands with the children of foreigners.
7  Their land is filled with silver and gold,
and there is no end to their treasures;
their land is filled with idols;
and there is no end to their chariots.
8  Their land is filled with idols;
they bow down to the work of their hands,
to what their own fingers have made.
9  So man is humbled,
and each one is brought low-
do not forgive them!
10 Enter into the rock
and hide in the dust
from before the terror of the Lord,
and from the splendor of His majesty.
11 The haughty looks of man shall be brought low,
and the lofty pride of men shall be humbled,
and the Lord alone will be exalted in that day.
12 For the Lord of hosts has a day
against all that is proud and lofty,
against all that is lifted up- and it shall be brought low.

What idols do we have?  What are we worshipping out of the works of our own hands?

MOLESKIN:

ANNOUNCEMENTS:

The Climb

THE SCENE: Crisp and clear… 29 degrees with great views on JUCOmanjaro
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Tempo squats
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Cherry Pickers
5 fighter merkins
Motivators 8x
10 Hairy Rockets
10 Windmills in cadence

THA-THANG:
Mosey to JUCOManjaro.

Run to hash mark

  • Do 20 Flutterkicks and 10 Merkins
  • Rinse and repeat.

Run two hash marks

  • Do 20 Flutterkicks and 10 Merkins
  • Rinse and repeat.

Run two hash marks

  • Do 20 Squats and 20 excercises
  • Rinse and repeat.

Mosey back to the Flag and grab a CMU.

  • 10 KB shoulder swings
  • 20 curls
  • Rifle carry to light post
  • 20 shoulder thrust
  • Murder Bunny home

MARY:
10 Fighter Merkins and some Flutter Kicks

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 warrior ethos (AKA Jedi Training) consist of 13 pillars: commitment, honor, respect, prepared, faithful, fighter, hungry, humble, lover, teachable, firestarter, truthful, and generous.
Each one is tied to a Bible verse.

Today I’m discussing the 10th pillar: Teachable
The verse for this pillar is John 14:26

“But when the Father sends the Advocate as my representative—that is, the Holy Spirit—he will teach you everything and will remind you of everything I have told you.”
John 14:26 NLT

Always be open!! We need to have a passion to learn and intention to learn daily.
Let’s reflect on what we learn and most importantly apply it!
If it doesn’t work out, cause sometimes it won’t… What did we learn from it?

Gentlemen I encourage you to have a growth mindset.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Sign up to paint Cardinal’s widow’s home. Sign up for Escape Haw Ridge.

JUCO March Metric UvU

THE SCENE: 41° dry & calm – will will be wishing for that in 6 months
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Harry Rockets, Cherry Pickers, 8 Count merkins, Baby Arm circles, and a short lap around the parking lot.
THA-THANG:

Line up at 1st line
Start the timer.  We used 2 parking spaces as the lines.
All PAX perform each exercise for 1 full minute (no rest interval between sets).
After each 50 reps, move forward one line.
Immediately following the 10th set (no rest), perform 5 minutes of CMU Thrusters (keep counting toward your total # of reps).
Total duration: 15 minutes

1-minute of CMU OHP
1-minute of CMU Goblet Squats
1-minute of CMU Bent Over Rows
1-minute of CMU BBS
1-minute of CMU Biceps curls
1-minute of CMU Lunges
1-minute of Derkins (feet elevated on CMU)
1-minute of CMU LBCs
1-minute of CMU Triceps extension
1-minute of CMU Deadlifts
5-minutes of CMU Thrusters

Record 1st Round # of reps
Rest 3 minutes

Now…REPEAT the full routine – starting over with your rep count

Great work 7 HIMS + a runner:

Log your scores here: Form

CIRCLE OF TRUST/BOM:
Gal 2:20 Now…REPEAT the full routine – starting over with your rep count
I have been crucified with Christ, it is no longer I who lives but Christ who lives in me
and the life I now live in the flesh I live by faith in the Son of God who loved me and gave His life for me.

From AW Tozer, Crucified Life: last time I spoke of living the crucified life – it has a currency. We have to give some things up. Pay something.  This is not salvation – Jesus Christ paid that price in full, but for our sanctification, it costs something.
We looked at Fun
Also consider: Safety |Convenience |Popularity| Worldly Success

Let me be clear, these are not things we have to give up – but if God asked us to, would we.
Would we write the check that says.
All our security and safety?

It would be safer to be at a gym where no one is going to ask you to lead
It would be safer to store up more treasures on earth in case things fall apart in the future
It would be safer to stay in comfortable, familiar settings and not risk it

It would be safer to not go on that missions trip.

It would have been safer for Bonhoeffer to stay in England and not fight the evil of Nazi Germany.
But God calls us to live the crucified life because it is worth it. Eternity is on the line
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Wed Still Open.  Build your escape from Haw Ridge teams.  Painting Cardinal’s widow’s house Saturday

Mujeres y Dia Internacional de la Mujer

THE SCENE: 49 and drizzling.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Sometimes

  • Baby arm circles forward x 11.
  • Baby arm circles reverse x 10.
  • Plank position (30 seconds).
  • Shoulder taps x 11.
  • 30 seg. stretching oyo.

THA-THANG:
Mosey to the new building.

The goal was to go around the building and perform the exercises that were indicated in each of its 7 entrances. The number of repetitions will be dictated by throwing a dice. We repeated the loop twice and the destiny decided to beat us with 20 repetitions each time :). Below the exercises.

  • Squats.
  • Lunges.
  • Burpees.
  • Derkins & Toe Merkins.
  • Box jumps & Dips.
  • BBS.
  • Heels to heaven.

Mosey the CMU pile.

The goal here was to do an inverse ladder with exercises using a CMU and then going up the hill to do some pull-ups. Below the exercises:

  • At the top of the hill we will start with 10 pull-ups and decrease by 1 each time.
  • At the bottom we will perform the following exercises with a CMU: bicep curls, triceps and over-head press. We started at 20 and decrease by 2 each time.

We were not able to complete the whole ladder due to timing restrictions :).

MARY:
We let the dice decide the number of repetitions of each exercise. We did some push-ups and some burpees.
COUNT-OFF & NAME-O-RAMA
8 HIMs.
CIRCLE OF TRUST/BOM:
Reflected on the importance of Women in our lives, remembered the IWD.

Genesis 2:18

Then the Lord God said: “It is not good that the man should be alone; I will make him a helper fit for him”.
MOLESKIN:

ANNOUNCEMENTS:
Trying to start a new AO in Melton Lake Park. Workouts on Sat.