F3 Knoxville

Tag: Anchorman

IT’S RAINING MERKINS

THE SCENE: Cool and raining.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cherry Pickers, TN Rock’n Chair
THA-THANG:

  • PAX repeatedly performed various movements half way across parking lot to cones, did Merkins (x20), then Lunged other half.  Movements: Bear Crawl, Crab Walk, Partner Wheel Barrow, Burpee Broad Jump, Frog Jumps, Side Lunge
  • Jelly Arms/ Jelly Legs (15 or so minutes)
  • 4 Corner AMRAP (Merkins, Squats, Merkins, Squats – all reps of x20)
  • Increasing 8 Ct Body Builder Suicides using cones (last round we did 8)
  • Run lap around Parking Lot with Flag to pick up the RUSH crew.

MARY  Trolley led a minute of Freddy Mercury

COUNT-OFF & NAME-O-RAMA
20 strong (5 RUSHED)


CIRCLE OF TRUST/BOM:
2 Corinthians 12:9 “my grace is sufficient for thee: for my strength is made perfect in weakness.”
MOLESKIN:
N/A
ANNOUNCEMENTS:
Brolympics

The Sheep and the Lions

THE SCENE:  44 and clear
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

Abe Vigoda IC x 8
Seal claps IC x 8
Randy IC x 8
Motivator IC x 8
Sprints x 4
Calve raises on the curb while I explain Tha Thang…

THA-THANG:

We going to play a game called “Mutton”.  One PAX is “the sheep” – he wears a flag belt and holds an interval timer (my phone).  The rest of the PAX are “lions”.  Here’s the game;

  • 30 Second Sprint: The Sheep sprints off in whatever direction his chooses… The Lions perform an exercise called by Q (e.g. 3 fairy jacks!), then pursue the Sheep.  If they catch the Sheep, Lions pull his flag off.
  • 10 Second Recovery: If the Sheep was caught, he (alone) starts an exercise of his choice while the Lions recover.  If the Sheep was not caught, he gets to recover along with the Lions.
  • 45 Second Work: All PAX perform exercise of the Sheep’s choice
  • 15 Second Recovery: All PAX recover (and the flag belt is given to another PAX – who becomes the new Sheep…).
  • Repeat…

Stop at the coupon pile to do;

  • Colt 45s
  • Squat thrusters
  • Uneven merkins (one hand on coupon) – is there a name for this?
  • Heavy Freddies
  • Heavy Hammers
  • Hello Dolly

Start “Mutton” again and work our way back to the shovelflag.

MARY:

20 seconds core, 10 seconds merkins….repeat (e.g. LBC, merkin, side crunch, merkin, rosalita, merkin…..)

Repeat for 5 minutes

COUNT-OFF & NAME-O-RAMA

26 HIMs

CIRCLE OF TRUST/BOM:

Proverb from India (hat tip Paramahansa Yogananda).

A pregnant lioness attacked a flock of sheep.  As she sprang on her prey, she gave birth to her cub and then died.  The lion cub grew up in the company of the sheep.  As the sheep ate grass, the cub followed their example.  They bleated; the cub bleated too.  Gradually it grew to be a big beautiful lion but still acted like a sheep.  He had no idea, not even in his dreams, that he was a lion.

One day an old lion passed by and saw this young lion standing with the sheep, acting like a sheep.  So, he gave chase and got ahold of him.  The young sheep-lion said, “Please don’t!  Let me go!”.  But the old lion said, “come with me!” and dragged him to a lake.  He made him gaze into the water and said, “Look at yourself!”  So, the lion who thought he was a sheep looked and for the first time he saw his reflection.  Then he looked at the old lion, and he looked in the water again, and he let out a mighty roar.  He was never a sheep again.

3 Points

1. “The opposite of a man is not a woman; the opposite of a man is a boy” (hat tip Judge Judy). I have three boys at home, and I can tell you that they are often self-centered and short-sighted.  Boys live for gratification and pout when they don’t get their way.  As a high-impact man, you choose not to endlessly chase your own desires, but instead to live sacrificially.  You put the needs and interests of others above your own.  You operate with intentionality and have a consistent positive influence on your community.  You are a high-impact man.

2. If you are in Christ, you are a new creation; the old has gone, the new is here (2 Corinthians 5:15). The old was lust and greed (Colossians 3:5), selfishness, jealousy, envy, and rage (Galatians 5:19-21).  You no longer have a spirit of fear, but a spirit of power, love, and sound judgement (2 Timothy 1:7).  You set your hearts and minds on things above (Colossians 3:1-2).  You’ve clothed yourselves with compassion and humility (Colossians 3:12) and the Spirit of God produces in you love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, and self-control (Galatians 3:22-23).  You are a new creation.

3. This one applies to every single one of you – every one of you is the old lion in the story. In your life, there are young lions who act like sheep – and who think they are sheep (we call them “Sad Clowns”).  Grown men who live like selfish boys – men who profess Christ, but who follow their flesh instead of the Spirit.  You must pursue and get ahold of that man.  You must be an example of a high-impact man in his life and show him what he was created to be.  You may just give that man his first glance at his “imprisoned splendor” (hat tip Robert Browning).  You may just be the conduit that God uses to rescue that man from his selfishness and meaninglessness, and to call him into a life of service and sacrifice to the glory of God. 

MOLESKIN:

ANNOUNCEMENTS:

  • Prayers for PoolBoy’s house to sell quickly
  • Brolympics November 9th

JUCO Leg Day

THE SCENE: A cool, partly cloudy day with a beginning temperature of 59 degrees.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Cherry Pickers
Baby Arm Circles Forward
Baby Arm Circles Backward
Arm Stretches


THA-THANG:

Indian Run to Sophomore hill
“El capitan” up hill (deep lunge with both hands on the ground)
Rocky Balboa (toe taps on curb)
20 pull ups on Handrail
60 Calf Raises toes pointed in, middle, pointed out  20 ea
Mosey To adjacent parking lot
Ascending Exercises at each interval.  7 intervals in total, ascending from 1-7.
Merkin/Bear Crawl at first stations
Monkey Humpers / Walking Lunges at second station
Groiners/Duck Walk at third stations
Pistol Squats (2 count, for each leg)/Bernie Sanders at final station
Mosey to parking lot
Suicides on parking lot
Mosey Back

MARY:

Windshield Wiper
American Hammers
LBC’s and Pickle Pounders

COUNT-OFF & NAME-O-RAMA
20 doing the boot camp, and 6 doing the speed work, for a total of 26
CIRCLE OF TRUST/BOM:
Matthew 22:35-40  Jesus’s most important commandments.  Love the Lord your God with all your heart and with all your soul and with all your mind.  And the second is like it: Love your neighbor as yourself.  All the Law and Prophets hang on these two commandments.

I shared about a struggle with a neighborhood kid who I am trying to love, but its challenging because of his behavior.  I am trying to embody the second commandment, but its a challenge I struggle with.  The challenge was issued to all men to take these commandments to heart and LOVE OTHERS.
MOLESKIN:
No Prayer requests
ANNOUNCEMENTS:
Food drive, Abscess will tell us when to bring food for pick up.  Brolympics on the Horizon.  Judge Judy challenged JUCO to hit 40 people by year end.  Mermaid picked up the Q at Equalizer Saturday, and encouraged HIM’s to attend.  Last week they had 3.

Never forget 19

THE SCENE:
beautiful morning to sweat
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo- Tempo- Tempo merkins 19

M.A.R.S w/ cherries picking and bucket dropping  19

tempo Squats 19

SSH 19

THA-THANG:
Mosey to the coupon pile

Brickyard Bear crawl 19

Coupon Leap Frog 19

Bear Crawl up the Stadium w/ coupon and squats 19

Crawl Bear down w/ Coupon and return it to its home

MARY

Man Makers 19

flutter kicks 19

Hello Dolly 19

BBS 19

 

  • COUNT-OFF & NAME-O-RAMA
    20 HIMs put in the work
    CIRCLE OF TRUST/BOM:

    MOLESKIN:
    Insert any personal comments, notes, devotion content, etc.
    ANNOUNCEMENTS:
    Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Been a long time, JUCO…

THE SCENE: 71 and clear and muggy as hell.

F3 WELCOME & DISCLAIMER: Finally did it right this time.

WARM-O-RAMA:
1. 15 SSH – 4ct, IC
2. 15 Tempo Squat – 4ct, IC
3. 10 Arm circles – 4ct, IC (both directions)
4. 15 Merkins – 4ct, IC
5. 10 Cherry Pickers – IC

Form 2 Lines: Death March (last person 3 burpees, then run to front of line) to Physical Plant.

THA-THANG:
1. CMU: 20 bicep curls, 20 overhead presses, 20 squats, 20 BBS w/CMU
2. Bear crawl dragging CMU to Hill
3. Doras (partner-up): 1 partner starts on 100 merkins, 200 BBS, 300 squats while other partner starts on sprint w/CMU up/down the hill – switch off with partner until rep count complete. Return CMUs to Physical Plant.

4. Final Push: Sprint in big parking lot – light pole to light pole.

Mosey to Shovel Flag for Marys.

MARY:
Weed Whacker led in Flutter Kicks and WAXJOB led the Wax Job Special: ROW, ROW, ROW YOUR BOAT.

COUNT-OFF & NAME-O-RAMA
Booster, Mandolin, Spotter, Nutmeg, Finger Food, Trolley-RESPECT, Pool Boy, Guard Rail, Ginger, Mermaid, Commission, Chaco-RESPECT, Anchor Man, Jitters, Wax Job, 5K,5 Sgt Slaughter, Erector, Weed Whacker, J-Lo, Focus, Nadia, Gump, and me, Snaggletooth

CIRCLE OF TRUST/BOM:
We commit time and discipline to strengthening our physical bodies. How are we strengthening our spirits for the battles we are in? Ephesians 6: 10-18 gives us a good picture of the spiritual battle that wages around us.

The Armor of God
10 Finally, be strong in the Lord and in his mighty power. 11 Put on the full armor of God, so that you can take your stand against the devil’s schemes. 12 For our struggle is not against flesh and blood, but against the rulers, against the authorities, against the powers of this dark world and against the spiritual forces of evil in the heavenly realms. 13 Therefore put on the full armor of God, so that when the day of evil comes, you may be able to stand your ground, and after you have done everything, to stand. 14 Stand firm then, with the belt of truth buckled around your waist, with the breastplate of righteousness in place, 15 and with your feet fitted with the readiness that comes from the gospel of peace. 16 In addition to all this, take up the shield of faith, with which you can extinguish all the flaming arrows of the evil one. 17 Take the helmet of salvation and the sword of the Spirit, which is the word of God.

18 And pray in the Spirit on all occasions with all kinds of prayers and requests. With this in mind, be alert and always keep on praying for all the Lord’s people.

MOLESKIN:
Once again, I’m moved by how blessed we are to be able to get better together. But I’m also amazed by the struggles that we have in our individual lives: marriage, family, work, church. Life is tough and not all of us are winning in our struggles, but there is tremendous hope in Christ: We are more than conquerors through Christ who loved us.

ANNOUNCEMENTS:
A few announcements were made…