F3 Knoxville

Tag: Anchorman

JUCO – What is love?

THE SCENE: Humid and cool at ground level. Warm and humid on top of Jucomanjaro
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby Arm Circles forward then backwards (IC) 4 CT x 10 each

Side Straddle hop (IC) 4 CT x 25

Flutter Kicks 25 – 4 count 

THA-THANG:

Spread Out in AO Parking lot

There are 12 parking space lines

Line 1 – 25 Merkins

Line 2 – 25 Big Boys

Line 3 – 25 Squats

Start over at line 4. 

We will end up at 100 reps per exercise. 

Mosey to rock pile

Pick up 2 small rocks

Baby Arm Circles forward then backwards (IC) 4 CT with rocks X10

Butterfly with rock – 50 reps

American Hammers with rocks – 50 reps

Mosey to Jucomanjaro 

20 Monkey Humpers

Run / Jog / Walk to the top. When you get to the top head back down and pick up the 6. 

At the top we did 40 Monkey Humpers then mosey back down to the AO

Just enough time to do our 12 lines of basic PT again so we did 100 more reps each of:

  • Merkins, Big Boys & Squats

MARY:
None
COUNT-OFF & NAME-O-RAMA

Anchorman, Runaway, Gump, Judge Judy, Butter Knife, Rosetta, Spotter, Dart Gun, Erector, 5K, Commission, Sunrise, Kick-Flip, Mailbox, Booster, Ralph, B.O.B.,

CIRCLE OF TRUST/BOM:

The fruits of the spirit

Galatians 5

13 You, my brothers and sisters, were called to be free. But do not use your freedom to indulge the flesh[a]; rather, serve one another humbly in love. 14 For the entire law is fulfilled in keeping this one command: “Love your neighbor as yourself.”

22 But the fruit of the Spirit is love, joy, peace, forbearance, kindness, goodness, faithfulness, 23 gentleness and self-control. Against such things there is no law. 

In one translation it explains that there should almost be a semicolon or colon after Love: 

I don’t have anything deep to say about this, but I know that I need a daily and hourly reminder to put others before me.

Jesus showed us over and over again how to serve others. To wash our neighbor’s feet. So I just want to encourage you men to ask the Lord for opportunities to serve. 

MOLESKIN:
Prayer for a friend named Caleb that was in a car accident.
ANNOUNCEMENTS:

Birthday ABC’s

THE SCENE: 68°F and clear
F3 WELCOME & DISCLAIMER Done
WARM-O-RAMA:
Moroccan night club IC x 10
Hillbillies IC x 10
Rotational Merkins IC x 10
Tennessee Walking Chair IC x 10
Hand Release Merkins 5 OYO
Slurpee 5 OYO
All PAX on the curb
Run to first light pole 50%, run 60% back to curb, 70% , 80%, 90%, 100%
Calf Raises on the curb x 20
THA-THANG:

Today’s Theme: ABC’s – Arms, Burpees, Core

Mosey to big parking lot across grassy knoll

Big Parking Lot – Do the following exercises and run to the next light pole. At the end of the parking lot do Stargazing Starfish (Starfish but do arms & legs all in and out at the same time) until we pick up the 6

Arms 24 x Walking Merkins (Wide, Plank walk into Diamond, repeat, counting each Merkin as 1)
Burpees 24 x Burpees
Core BBS

Get a 10 count, number off 1 to 3 for groups. Mosey to coupon pile – each PAX has their own.

Coupon Pile – 3 stations (7-minute timer)

Arms – Top of Hill 4 x Pull-ups + 20 Hand-release Merkins
Burpees – Bottom before the stairs 4 x Blockees + 20 Burpees
Core – Bottom after the stairs – 4 x Louganis (BBS + CMU above your head) + 20 4ct Heavy American Hammers

Call time, get a 10 count. Mosey to newer parking lot with lots of lighting.

Newer parking lot with lots of lighting

Arms 24 x (Hand-release?) Merkins (the Q had a mental lapse here but we did Merkins of some variation)
Burpees 24 x Burpees
Core 24 x 4-ct Flutter kicks
D # x Derkins (S/O to Anchorman for calling an exercise that starts with ‘D’ when I tasked him with it)

Mosey back to the AO with the JUCO Rush PAX joining us.

Everyone on the curb, it’s time for Burpee-cides for approx. 3 minutes
Sprint/run/jog to first light pole, do a burpee, sprint back to the curb
Sprint/run/jog to second light pole, do a burpee, sprint back to the curb
Sprint/run/jog to third light pole (curb before water retention pond where the geese are), do a burpee, sprint back to the curb

Repeat. We got approximately 1 full rep in and some got a 4th sprint + burpee.

MARY:
Ain’t nobody got time for that
COUNT-OFF & NAME-O-RAMA
14 for Beatdown, 7 for RUSH (click for picture)
CIRCLE OF TRUST/BOM:
Do you remember where you were on June 24, 2019? I do. @5k gave me this idea a while back because in their family they celebrate Spiritual Birthdays (the more important ‘date’ if you ask me). It’s not necessary for salvation to remember the date / time / place you repented of your sins, confessed Jesus as Lord, and choose to take up your cross and follow Him- but the idea stuck out to me because of where I was on June 24, 2019.

So where was I on June 24, 2019? My grievous and wicked sin had caused my wife to kick me out of the house and I was sleeping at some wonderful people from church’s house one night because I was too ashamed to go to my parents’ house at first. I woke up at 3am and was overwhelmed by my sin- not just trying to avoid consequences as I had “fake repented” before, but truly confessing them to God and asking Him to forgive me because of Christ’s finished work of a perfect life lived, unjustly crucified, and the Father raising Jesus from the dead. I told Jesus I didn’t know if the prayer I’d prayed when I was 10 was real or if I was confessing Him for the first time truly, but it didn’t matter because I repented and turned from my sins through His power. I was face down on rug for who knows how long, but after I did that I was indeed as 2 Corinthians 5:17 says “a new creation”.

So what did I do? It was as easy as ABC:
Admit that I was a sinner (specifically by confessing them to God and repenting of them)
Believe that Jesus is the perfect Son of God and He died on the Cross for my sins
Call upon God to save me because of what Jesus did and I am dead without Him

My sin was pervasive, wicked sexual sin and LOTS of lying. I turned from those to Jesus. There’s more to it, and I’d be glad to share more with any of you about how God has changed me, but the question you need to ask is:

Are you repenting? Are you confessing your sins to God? This isn’t a one-time thing even though once you truly confess and repent you are saved. It is ongoing, daily humble confession and repentance. When God resurrects our souls, He expects us to bear fruit as the sign we’re alive in Christ. When we confess and repent of our sins, we do several things (and more I’m sure I’ve not exhaustively listed below):

-we demonstrate fruit in keeping with repentance (Matthew 3:8)
-we make sure our calling (2 Peter 1:10)
-we show others Jesus in us bearing the fruit in ourselves and others (Matthew 13:8)
-we prove ourselves truly repentant (2 Corinthians 7:8-11)

I wasn’t truly repentant before this day last year. I had faked it and lied so much I even lied when I didn’t intend to. But the Scripture just mentioned does indeed tell the story of how I’ve walked this past year

2 Corinthians 7:8-11

8 For even if I made you grieve with my letter, I do not regret it—though I did regret it, for I see that that letter grieved you, though only for a while. 9 As it is, I rejoice, not because you were grieved, but because you were grieved into repenting. For you felt a godly grief, so that you suffered no loss through us.

10 For godly grief produces a repentance that leads to salvation without regret, whereas worldly grief produces death. 11 For see what earnestness this godly grief has produced in you, but also what eagerness to clear yourselves, what indignation, what fear, what longing, what zeal, what punishment! At every point you have proved yourselves innocent in the matter.

Q1: What is the sin you’re needing to keep putting to death (Colossians 3:5-11)?

Q2: What part of repentance do you need to work out (2 Corinthians 7:8-11)?

MOLESKIN:
Prayed for more increasing unity in our city and nation. I’m thankful for F3. You men have pushed and pursued and sharpened me in ways I couldn’t have imagine on this date last year. My 1-year F3iversary is coming up so be on the lookout for a repeat (or possibly modification) of that beatdown in the near future!
ANNOUNCEMENTS:
Q101 this Friday, June 26, at Shamrock led by Tank (with extended time after for discussion & teaching of how to lead a Q)
Q101 also Friday July 10, at JUCO led by Judge Judy.

SYITG soon, HIMs!

Leg Demolition Day

THE SCENE: Low 70’s and clear
F3 WELCOME & DISCLAIMER: Yep
WARM-O-RAMA:
Cherry Pickers, Windmills, LBAC x fwd/bck, Tempo Merkins, Tempo Squats

THA-THANG:
Starting at the entrance to the AO off of Fox Lonas:

Perform 20 squats, 20 merkins, and 20 BBS then lunge to the next speedbump. Once at the speedbump, sprint to the next one. Repeat till time was called. (3 full rounds)

Mosey to the CMU pile and grab a coupon.

On the grass football field, line up facing the small hill to the softball field. Perform the following sequence:

  • 10 CMU OHP
  • 10 CMU Squats
  • 10 CMU Thrusters
  • 10 CMU Swings
  • Bear crawl to the softball field fence and mosey back.

We completed five rounds of the above sequence.

Mosey down to the small parking lot across from the shovel flag lot.

Performed 11’s with Bobby Hurley’s on one end and Diamond Merkins on the other.

Called time before we finished.

MARY:
Just enough time to knock out a handful of Imperial Walkers

COUNT-OFF & NAME-O-RAMA
17 HIMs with one FNG. Welcome Bekky!
CIRCLE OF TRUST/BOM:

At our church’s family retreat this last year one of the speakers discussed the differences in the needs of men and women, specifically as they relate to marriage. The top 5 emotional needs for men and women are very different and when we don’t take that into consideration in our marriages it is easy to neglect the needs of our spouses. Below are the top needs identified by the author of His Needs, Her Needs:

Become aware of each other’s needs and learn to meet them.

  • Men’s 5 most basic needs from his wife:
    • Sexual fulfillment
    • Recreational companionship
    • An attractive spouse
    • Domestic support
    • Admiration
  • Women’s 5 most basic needs from her husband:
    • Affection
    • Conversation
    • Openness and honesty
    • Financial security
    • Family commitment

MOLESKIN:
Love seeing the growth out at Shamrock! Kudos to Mermaid for keeping the ball rolling and pushing the AO.
ANNOUNCEMENTS:
Dad Camp later this summer. CSAUP at Dog Pound in July.

The Cracked Pot

THE SCENE: 69 Degrees and Humid
F3 WELCOME & DISCLAIMER

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone
WARM-O-RAMA:

10 Windmills

10 4-Count SSH

5 Kick throughs (one each side)

10 merkins

10 tempo squats

10 Imperial Walkers

THA-THANG:

Mosey to Sophomore Hill switching between Bernie and Mosey at each tree

4 Corners 

Split into 2 teams. The team who completes the most corners in 13 minutes Wins!

Each corner will have a different exercise for 25 reps. Each team will repeat the loop until time is up. 

1st Corner-25 Merkins – Butt kicks to next corner

2nd Corner-25 Pickle Pounders – Bernie up the hill

3rd Corner-25 SSH- Skip to next spot

4th Corner- 25 Bobby Hurleys- run down Sophmore Hill

(We got 2 1/2 rounds in 13 minutes)

The team’s tied so 5K chose 10 burpees for the group

Mosey to Coupon Pile and then to the O2 parking lot

Coupon drags 

Start in the parking lot close to the hill and work our way to the other end

1st group starts in plank position and drag their coupon through with leading hand for 3 reps and switch sides working their way across the parking lot, Group 2 runs to the top of the hill and perform 2 hydraulic squats then back down to their coupon, then Group 1 will head up the hill. 

(We got 2 rounds)

Recover and take coupons back to the pile. 

Mosey to O6 Parking Lot stopping for some calf raised along the way. 

11’s 

10 Sissy Squats run to the other end of the parking lot

1 Leg Kick Through (1 each side)  run back to start

9 Sissy Squats run to the other end of the parking lot

2 Leg Kick Through’s (1 each Side) run back to start

…

…

Group got to roughly 5 Sissy Squats and 6 kick throughs before we recovered.  

Mosey back to Shovel Flag

MARY:

10 BBS (OYO)

10 Infinity Loops (4-count)

COUNT-OFF & NAME-O-RAMA
15 no FNG’s
CIRCLE OF TRUST/BOM:

https://bible.org/illustration/cracked-pot 

A Water Bearer in India had two large pots, each hung on each end of a pole which he carried across his neck. One of the pots had a crack in it, and while the other pot was perfect and always delivered a full portion of water at the end of the long walk from the stream to the master’s house, the cracked pot arrived only half full. For a full two years, this went on daily, with the bearer delivering only one and one-half pots of water in his master’s house.

The perfect pot was proud of its accomplishments, perfect to the end for which it was made. But the poor cracked pot was ashamed of its own imperfection and miserable that it was able to accomplish only half of what it had been made to do. After two years of what it perceived to be a bitter failure, it spoke to the Water Bearer one day by the stream. “I am ashamed of myself, and I want to apologize to you.” “Why?” asked the bearer. “What are you ashamed of?” “I have been able, for these past two years, to deliver only half my load because this crack in my side causes water to leak out all the way back to your master’s house. Because of my flaws, you have to do all of this work, and you don’t get full value from your efforts,” the pot said.

The Water Bearer felt sorry for the old cracked pot, and in his compassion, he said, “As we return to the master’s house, I want you to notice the beautiful flowers along the path.” Indeed, as they went up the hill, the old cracked pot took notice of the sun warming the beautiful wildflowers on the side of the path, and this cheered it some. But at the end of the trail, it still felt bad because it had leaked out half its load, and so again it apologized to the bearer for its failure. The bearer said to the pot, “Did you notice that there were flowers only on your side of your path, but not on the other pot’s side? That’s because I have always known about your flaw, and I took advantage of it. I planted flower seeds on your side of the path, and every day while we walk back from the stream, you’ve watered them. For two years I have been able to pick these beautiful flowers to decorate my master’s table. Without you being just the way you are, he would not have this beauty to grace his house.”

Takeaways:

We all have unique things about us that from our perception are “flaws”.

God’s economy operates differently than ours, He takes our perceived “flaws” and uses them to His advantage and to advance his Kingdom. 

As HIM’s we can go boldly forward knowing that in our weakness we find strength in Him.

MOLESKIN:

ANNOUNCEMENTS:
Pool Boy on Q Wednesday, Anchorman on Q Friday

The Bear Core AMRAP

✔ THE SCENE:

It’s hot

✔ F3 WELCOME & DISCLAIMER + covid space notice

✔ WARM-O-RAMA:

  • SSH
  • Mtn Climbers
  • Tennessee Rockin Chairs
  • Twisting Windmills
  • Cherry Pickers
  • Then mosey to the Shamrock shuffle markers

On the Shamrock shuffle path ( Shamrocks painted on the road every 20 feet)

Repeat this cycle until the end of the shamrock road.

  • Burpee at Shamrock
  • mosey to next Shamrock
  • Lunge to next Shamrock
  • Burpee at Shamrock

At base of hill facing the track – in cadence – Bear crawl to top and do 10 Flutter kicks against the fence.

Move to left 20 feet and repeat (Bear Crawl + 10 flutters at top)

The Thang: The Bear Core

Grab CMU and bring it to the Soccer field center line. Spread out facing the sideline.

Do an AMRAP (As many rounds as possible) in next 30 Minutes.

  1. 10 Burpee CMU Thrusters
  2. Bear Crawl to sideline
  3. 10 Big Boy Situps
  4. Bear Crawl to top of sideline hill
  5. 10 Flutter Kicks (4 count)
  6. Mosey to other sideline
  7. 10 Leg Lifts (toes to fence) – while grabbing fence
  8. Mosey back to your CMU

I believe we completed around 5-7 rounds.

MARY:

Merkins for about a Minute.

CIRCLE OF TRUST/BOM:

Couldn’t think of anything but getting on our knees and jointly praying for the tension and issues of today in our country. Systemic racism is huge and needs to be eliminated.. Period.. pray of opportunities to speak gently today and to give grace, peace, and love at all times.

ANNOUNCEMENTS: