F3 Knoxville

Tag: Anchorman

Never Give Up – Shamrock

THE SCENE: Low 70s little humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby Arm Circles forward then backwards (IC) 4 CT x 15 each

Side Straddle hop (IC) 4 CT x 25

On your back Side Straddle hop 25 

Twinkle Toes  (IC) 4 CT x 15

THA-THANG:

Mosey to the CMU pile next to the field. 

Grab a CMU. 

25 Curls

25 Slow twists 

50 Bench press 

Mosey to the track. 

Line up on the 0 yard line. 

25 Curls + 25 Slow Twists then move your CMU forward to the 5 yard line

Run 1 lap

25 Bench Press + 25 Big Boys then move your CMU to the 10 yard line

Run 1 lap

25 Curls + 25 Slow Twists then move your CMU forward to the 15 yard line

Run 1 lap

25 Bench Press + 25 Big Boys then move your CMU to the 20 yard line

See how far you can go. 

Before returning CMUs we did 60 more bench presses 

MARY:
We had 1 minute left over to do merkins until 6:15AM
COUNT-OFF & NAME-O-RAMA
Betty, Mermaid, Pom-Pom, Free Fall, Curry, Key Fob, Dumpster Dive, Slim Reaper, Sparrow, Slip-n-Slide, Music City, Cheatsheet, Curveball, Baby Boomer, Anchorman,
CIRCLE OF TRUST/BOM:

The Word:

Some quotes from my grandfather from about 25 years ago at his 50th wedding anniversary.

“Never Give Up”  –  He was talking about his 50 years of marriage and also his walk with Christ. He said there will be peaks and valleys. The pain we suffer when we are in the valleys makes us appreciate the mountain tops. 

“Be There”!  –  He looked around at over 100 family members and friends that came to celebrate their 50th anniversary. He praised us for being there, but said this may be the last time that we are all together, but it won’t be the last time up there. 

I was just a dumb 12 year kid, but his speech stayed with me my whole life. He had such a great perspective on life. He was eternally focused. I want to challenge us to be eternally focused as well.

MOLESKIN:

ANNOUNCEMENTS:

Revenge of CMU Later

THE SCENE: Perfect low 70’s and just a bit of steam in the air


WARM-O-RAMA:
4ct SSH x 20 (IC); 4ct Starfish Crunches x 7 (IC); 4ct Tie Fighter x 10 (IC) F&R; 5ct Catalina Wine Mixers x 5 (OYO)

THA-THANG:
Mosey to the big CMU stack in the alley and load up for some fun – encouraged to grab 2 CMU’s but allowed to modified some took only 1; Farmer’s Carry toward the top of Detention Hill with a stop half way to wait for the 6 (and to regain some feeling in the shoulders); Work stations marked with chalk to help us keep separated where PAX broke into groups of 3

CMU Hill of Pain:  2 HIMs worked through several exercises at the top while the 3rd HIM runs to bottom of Hill to perform 10 single count SSH then Bear Crawls back up Hill to rotate;  3 HIMs combine reps in order to finish all of the exercises collectively; 50 Clock Pendulums (1 block), 100 CMU Merkins (2 blocks), 150 Block Squats (2 blocks), 200 Bent Over CMU Rows (2 blocks), and 250 Blocky Balboa’s (1 block) completed by most

PAX redistributed for some COVID Shuffle – groups of 3 sent 1 HIM to each corner of a triangle course along the parking lot but the 3rd leg going down into the Gloom Valley and back up Detention Hill; Each HIM performed 10 SSH, 10 Squats, and 10 LBC’s (single count) at each corner then ran to the next corner; Kept moving until at least 4 station rotations; Farmer’s Carry to move CMU’s back to pile

PAX mosied over to Saint Patty’s Circle for some speed round exhaustion; Spread around the circle wall and several benches, PAX did 5 Dips and 5 Jump Ups/Step Ups over and over for 3 minutes;  Mosey back to the AO

MARY:
Returning to AO, had 1 minute to work in some Pickle Pounders to end the fun

COUNT-OFF & NAME-O-RAMA
3 FNG’s: @Slim Reaper, @Flower Pot, and @Macho Man

@Dragon Slayer not on system

CIRCLE OF TRUST/BOM:
Genesis 32 story of Jacob wrestling with the God-man and not willing to stop without being blessed; Jacob’s hip was injured and ailed him the rest of his life – a scar and a reminder of his close encounter with God; Jacob was alone and fearful and trying to control his world of chaos but came face-to-face with the only thing that could truly bless him and change his circumstances; Encouraged the PAX to wrestle with God in the weighty matters of life and trust Him for change.

Proverbs 3:5-6 “Trust in the LORD with all your heart, and do not lean on your own understanding.  In all your ways acknowledge Him, and He will make straight your paths.”

My Back!

THE SCENE: High 60’s, 905 Humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
30 SSH, 5 Cherry Pickers, 10 Tempo Merkins, 10 Temp Squats, 30 Second Dying Cockroach (lying on your back, extend your arms to reach your straightened legs)

THA-THANG:

  • Mosey to the coupon pile near the buses. With coupons:
    • 20 bent over rows, 20 straight leg deadlifts, 20 squats, 20 curls, 20 Raisers (raise the block on hips straight in front of you to eye level) Dying cockroach until the 6 finished
    • 15 bent over rows, 15 straight leg deadlifts, 15 squats, 15 curls, 15 Raisers Dying cockroach until the 6 finished
  • Mosey to the large parking lot. With a partner:
    • Combined 100 Imperial Walkers (4 count) while your partner Bernies to the middle and jogs back, trade
    • Combined 100 Swimmers (4 count) while your partner Bernies to the middle and jogs back, trade
    • Combined 100 Mountain Climbers (4 count) while your partner Bernies to the middle and jogs back, trade
    • Combined 100 (2 count) while your partner Bernies to the middle and jogs back, trade
  • Mosey back to the AO

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Ask yourself these two questions every day. In the morning, am I a physical being having a spiritual experience or a spiritual being having a physical experience? Before bed, was I a physical being having a spiritual experience or a spiritual being having a physical experience today? This change in perspective can have a profound effect on how we react to circumstances. Philippians 4:10-13 10 But I rejoiced in the Lord greatly, that now at last you have revived your concern for me; indeed, you were concerned before, but you lacked opportunity. 11 Not that I speak from want, for I have learned to be content in whatever circumstances I am. 12 I know how to get along with humble means, and I also know how to live in prosperity; in any and every circumstance I have learned the secret of being filled and going hungry, both of having abundance and suffering need. 13 I can do all things through Him who strengthens me. Live above the circumstances. 

MOLESKIN:
Prayers for Pom-Pom’s courage as he prepares to leave for bootcamp in a couple of weeks.
ANNOUNCEMENTS:

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!