F3 Knoxville

Tag: Archie

Lean on HIM but also me when you need help!

THE SCENE: 55 & rain…pretty perfect for the gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Mosey for cover at the Clayton Center
  • Cherry Pickers (IC) 4 CT X 10
  • Windmills (IC) X 10
  • Baby Arm Circles Forward X 10 (IC) w/ Michael Phelps
  • Baby Arm Circles Backward X 10 (IC) w/ Michael Phelps
  • Overhead Claps (IC) X 10
  • Tempo Squats (IC) X 10
  • Tempo Merkins (IC) X 10
  • Tennessee Rocking Horse X 10
  • Mosey to the Library

THA-THANG:

Library

  • 20 Merkins, 20 Big Boys, 20 squats X 3 rounds
  • 10 Diamond Merkins, 10 lunges per leg, 10 4-ct Flutter Kicks X 3 rounds
  • 20 Wide Merkins, 20 reverse lunges, 20 American Hammers X 3 rounds w/ running the courtyard in between
  • Any Upper Body, Core & Lower Body Exercise OYO X running the courtyard in between (3-5 laps on average)

MARY:Part of Q

COUNT-OFF & NAME-O-RAMA

10 men trying to get better

CIRCLE OF TRUST/BOM:

Asking for help doesn’t mean you’re weak, but it means you are strong and wise. Being proud is a sin and that is why many people fail to ask for help even when they desperately need it. Continually ask the Lord for help and strength daily realizing it’s impossible to live the Christian life without Him.

We also need to lean on each other, ask for help, prayers, etc.  We are not and should not feel alone but occasionally we do.  Let’s all realize that we can and should lean on each other when needed.

James 1:5 If you need wisdom, ask our generous God, and he will give it to you. He will not rebuke you for asking.

Psalm 121:2 My help comes from the Lord, who made heaven and earth.

Proverbs 11:14 Where no counsel is, the people fall: but in the multitude of counsellers there is safety.

Proverbs 15:22 Without advice plans go wrong, but with many advisers they succeed.

Proverbs 20:18 Plans succeed through good counsel; don’t go to war without wise advice.

Proverbs 12:15 The way of a fool is right in his own eyes, but a wise man listens to advice.

Psalm 10:4 In his pride the wicked man does not seek him; in all his thoughts there is no room for God.

Proverbs 11:2 When pride comes, then comes disgrace, but with the humble is wisdom.

ANNOUNCEMENTS:

  • Sign Up To Q/VQ
  • Street Hope Project – copy paper, napkins & 55-gallon trash bags
  • New AO in Blount County – The Arsenel – starts this Saturday at Sandy Springs Park

Another Lap

THE SCENE: 37°F  and an Amazing Moon set to watch
F3 WELCOME & DISCLAIMER Administered
WARM-O-RAMA:
Cherry Pickers, Hill Billy Walkers, Plank Dips 10 each side, Side Straddle Hops, 12 Clockwork Merkins
THA-THANG:

2 line indian run to Sophomore Hill, Bernie up the hill to Pull up bars.  6 stayed at the bars and did

  • 5 Pull Ups
  • 10 Leg Raises
  • 15 BB sit ups

Mosey down the stairs to where the first team started for

  • 5 4 count Australian Mountain Climbers
  • 10 Heavy Squats
  • 15 (or till the group finished) CPR (Curl, Press, Tricep ext)

2 Rounds of that.  Then everyone grabbed 2 CMU’s and headed to the bottom of the stadium hill

Hot lava across the street (stepping from one cmu to move the other and never touching the street)

Carry 1 CMU up the hill for 10 Diamond Merkins on the block. Run to the top corner of the stadium for 20 Squats

Crawl bear down the hill to run the curb:  Then do it in reverse, Bear Crawl, Squats, Diamond Merkins, Hot Lava over and back and then back as time allowed.

We made it farther than last time then ran to the big parking lot and did merkins on each line, leaders doing more till the PAX was all together.

This time we had time for guardrail dips OYO, then bear crawl together across the street and finished with 10 guardrail dips in cadence.

COUNT-OFF & NAME-O-RAMA
20 HIMS (8 were rushing)

CIRCLE OF TRUST/BOM:
Repeated a Q from 2 weeks ago… because:

1) Leading doesn’t have to be hard – redo something you did or enjoyed doing, sign up and make it awesome
2) It’s also a picture of our spiritual walk
Consider the 3 main disciplines: Prayer, Reading the Bible and Worship
A) Prayer
Familiar (in a good way) or caught in a routine rut?   1 Thes 5 17 Pray without ceasing
Repeating yourself; been there done that attitude; or persevering, improving? Even if it feels like the same thing God wants to hear your heart. Consider the honor: You are communicating with God

2) Read God’s word: Psalm 119:16 I will delight in your statutes; I will not forget your word.
Is it life giving or If it’s routine or boring ? Move from discipline>Desire>Delight
You don’t stop because it’s hard and you didn’t always love doing this

3) Worship: Gal 5:25 If we live by the Spirit, let us also keep in step with the Spirit.
Personal and Corporate worship: are we being Spirit led?
Was it your favorite or was it not not what you wanted it to be?
Not seeing the growth you want? Maybe it isn’t about you. Phll 2 In Humility, consider others of greater importance than yourself.
For Jesus Christ to be the main thing you can’t be the main character. Get okay with that and love others well like He did

The best corporate worship is when individual worshipers come together and magnify the name of Jesus together. Bring your best to the Lord; prepare your heart John 4:24 God is Spirit and those who worship Him must worship in Spirit and Truth

Don’t let Church be the only worship time of your week. If you only worked out once a week it’s not going to grow you. Likewise, find ways to worship God in Spirit and Truth all the time.

ANNOUNCEMENTS:
New AO location in Maryville coming early March

Pressing through the Pain, Praying in the Rain

THE SCENE: 47°F and drizzly
F3 WELCOME & DISCLAIMER: Administered + COVID reminder
WARM-O-RAMA:
Moroccan Night Club x 10 IC
Overhead Clap x 10 IC
Seal Clap Squat x 10 IC
Tennessee Rocking Chair x 7 IC
Stationary Lunges x 5 each IC
Reverse Lunges x 5 each IC
World’s Slowest Burpee x 3
Hillbilly x 10 each IC
Prayer Squat x 10s on, 5 off, 3x

THA-THANG:
The good news is today you’ll be exercising under an overhand. The bad news is that YOGWO (You Only Get Wet Once) doesn’t apply. We’ll be doing a Timed DORA and in between the sides where we exercise, we’re running in the rain.

If we have an odd number of PAX, that man partners with a pair of men. This is going to be repeating DORA in the rain. Each round of DORA is for time.

PAX#1 jogs to the other overhang and does the ARMs exercises while PAX#2 (and PAX#3 in possibly group) does the Legs exercises listed below. End of time called all PAX gather at one overhand, do 1 CORE exercise, HOLD, and rest while the next round of DORA is completed.

Timed DORA #1
Arms
5 Tempo merkins + 10 sec plank hold + 10 sec rest
Legs Lunges
Core Dolly
30 sec of Rest
Holds Reach/hang 15 sec
Praying Squat 15 sec
Plank 60 sec
Timed DORA #2 Arms 5 Burpees, 10 sec rest
Legs Reverse Lunges
Core LBC
30 sec of Rest
Holds Seal Clap /OHC 15 sec
Wall Squat 15 sec
Forearm Plank 60 sec
Timed DORA #3
Arms 5 Burpees, 10 sec rest (again)
Legs Reverse Lunges
Core V-ups

Hold – Forearm plank with 1 rainbow drop each size every 5 seconds for 30 seconds total. Mosey to ERC overhang and make a Dealer’s Choice Circle.

MARY:
Mary-Go-Round (aka Rotating Dealer’s Choice) – making a normal MARY circle for Dealer’s Choice, each PAX calls out a 4-count IC exercise . After going around, each PAX does 10 IC reps of the exercise on the Q’s lead. Then each PAX does the exercise the PAX to his right did. Q calls out the cadence and the PAX again do 10. Repeat for a chosen length of time or at the end during normal “MARY” part of the workout. If PAX complete all exercises in the full circle, go back to the left instead.

COUNT-OFF & NAME-O-RAMA – 13 PAX

CIRCLE OF TRUST/BOM:
Booster’s post and tag about him rucking and praying challenged me and it’s really got me thinking and pondering about prayer and of course praying more.

1 Thessalonians 5:17 – pray without ceasing,
Simple yet impossible right? Sometimes we all think of prayer like we’re endlessly climbing a mountain that never ends with our prayers doing little more than the echo bouncing off the ceiling our voice causes

But we have to reframe prayer. A few quotes on prayer:
What the Church needs today is not more machinery or better, not new organizations or more and novel methods, but men whom the Holy Ghost can use, men of prayer, men mighty in prayer. The Holy Ghost does not flow through methods, but through men. He does not come on machinery, but on men. He does not anoint plans, but men, men of prayer. – E.M. Bounds

A family without prayer is like a house without a roof, open and exposed to all the storms of heaven. – Thomas Brooks

We don’t drift into spiritual life; we do not drift into disciplined prayer. We do not grow in prayer unless we plan to pray. That means we must set aside time to do nothing but pray. What we actually do reflects our highest priorities. That means that we can proclaim our commitment to prayer until the cows come home, but unless we actually pray, our actions disown our words – D.A. Carson

Prayer is paramount to our daily spiritual vitality. We may be redeemed by the blood of the Lamb, but if we are not communing with God then we cut off our spiritual nutrients. So do you pray? How often? Only at mealtimes? Only at Bible Study. Let’s circle back to our verse:

1 Thessalonians 5:17 – pray without ceasing,

3 ways to apply this (surely there are more)
1. Walk with God each day in a spirit and attitude of prayer.
Turn things over to Jesus (1 Peter 5:7)
2. Ask God in your prayers to give you a desire more to pray
This also includes letting other men in your life know regularly where you are struggling. How much more does God desire to give you good things (Matthew 7:11)
3. Plan to pray.
Set aside time specifically that isn’t busyness, hurried to be alone with God.

There are many systems like ACTS for personal prayer as well as Operation World for world missions. But whatever you do, pray without ceasing.

MOLESKIN:
Welcome back Sergeant Slaughter!

ANNOUNCEMENTS:
Guardrail and I prayer walk sometimes and bear each other’s burdens. It’s a great way to spend time and it’s so edifying. If you want to do a prayer walk, just shoot me a DM on Slack or text me if you have my number and let’s make a time to walk, talk, and pray together.

Faster

THE SCENE: Drippy, slushy, 35ish with a brook babbling by in the background
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • High knees
  • Projectivators
  • Tempo squats
  • Little baby arm circles
  • Tempo merkins
  • Dive bombers
  • Fence steppers
  • 5 burpees
  • Cherry pickers

THA-THANG:
3 cycles of AMRAP, 45 s on, 15 s recovery

  • Cycle 1
    • Curls
    • Overhead press
    • Heavy squats
    • CMU Swings
    • Row right
    • Row left
  • Mosey to pool wall and do 7 wall-ups
  • Cycle 2
    • Derkins
    • Block Jump overs
    • Tricep Extensions
    • Heavy freddy’s
    • Thrusters
    • Walking CMU Merkins
    • Mosey to playground for 7 pull ups
  • Cycle 3
    • Heavy Lunges
    • Heel taps
    • Good mornings
    • Heavy flutter kicks
    • Airplanes
    • Blockees
    • Return to parking lot and bear crawl the CMUs back from whence they came

MARY:
60 s tree hugger with a probably-longer-than-necessary joke
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Matthew 6:16-18

16 “When you fast, do not look somber as the hypocrites do, for they disfigure their faces to show others they are fasting. Truly I tell you, they have received their reward in full.17But when you fast, put oil on your head and wash your face,18so that it will not be obvious to others that you are fasting, but only to your Father, who is unseen; and your Father, who sees what is done in secret, will reward you.

fasting, Schmemann argues, “rather than weakening us makes us light, concentrated, sober, joyful, pure.

true “Christian asceticism is a fight, not against but for the body.”

In Taft’s words, penance is “not a turning in on self, not a concentration on self-discipline as some sort of spiritual athletics, but an openness to new life, and through it openness to others, the end to which it is all supposed to lead.”

Schmemann counsels a fast to “control our speech”19 so that we can recover a measure of silence in our spiritual life without which we cannot hear the voice of the Lord.

fasting, like all forms of discipline, “is not a pitting of the spirit against the flesh, but rather body and soul united together against sin, body and soul converted together to the Lord.

The body is valuable and a precious gift of the Creator—who Himself of course took on human flesh—but its value is only recognizable paradoxically when it is not pampered but denied, as in fasting: “fasting in Christianity is only truly itself when it realizes the sacredness of the body.

fasting as a physical effort is totally meaningless without its spiritual counterpart: ‘by fasting and prayer.

O Lord and Master of my life!
Take from me the spirit of sloth, faint-hearted ness, lust of power and idle talk
But give rather the spirit of chastity, humility, patience and love to Thy servant.
Yes, O Lord and King!
Grant me to see my own errors and not to judge my brother;
For Thou are blessed unto ages of ages. Amen.
MOLESKIN:
I have a couple of goats, and I realized yesterday that the gate to their pen was completely detached at the hinge. If they had bumped the gate, it would have fallen and they could have escaped. But they didn’t. In the long run, fences don’t work because of their strength or durability. They work because we accept them. If you ever want to get out, just keep testing the fence and one day it will fall.
ANNOUNCEMENTS:
none

Eskimo Shoulder Shutter

THE SCENE: Low 20’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop x 25, Cherry pickers x 5,  Tempo merkins x 10, Tempo squats x 10 , Wine Mixer x 10
THA-THANG:

  • Up the hill and grab fist sized rocks at the shopping center
  • Motivator – 12
  • 30 sec wall sits on the minute with arms in front
  • Dora – Bear crawl down, Bernie Back

    150 Hillbillies (four count)

    150 Swimmers (four count)

    150 Twinkle Toes (four count)

    150 Flexors (single count)

    150 Kickbacks (single count)

  • 4 corners (only got 3)

    10 burpees

    10 squats

    10 four count American hammers

MARY:

  • Arm circles forward, over head clap, seal clap for last minute

COUNT-OFF & NAME-O-RAMA
17 HIMs – 11 Juconians, 6 Rushers
CIRCLE OF TRUST/BOM:

Exodus 17:8-13 8 Then Amalek came and fought against Israel at Rephidim. 9 So Moses said to Joshua, “Choose men for us and go out, fight against Amalek. Tomorrow I will station myself on the top of the hill with the staff of God in my hand.” 10 Joshua did just as Moses [i]told him, [j]and fought against Amalek; and Moses, Aaron, and Hur went up to the top of the hill. 11 So it came about, when Moses held his hand up, that Israel prevailed; but when he let his hand [k]down, Amalek prevailed. 12 And Moses’ hands were heavy. So they took a stone and put it under him, and he sat on it; and Aaron and Hur supported his hands, one on one side and one on the other. So his hands were steady until the sun set. 13 And Joshua [l]defeated Amalek and his people with the edge of the sword.

When you get tired battling for the Lord, who is your Aaron, who is your Hur? Who places a stone under you. Who will support your hands so that they will be steady until the sun sets? No one is called to fight the good fight alone. Spend yourself in battle yet surround yourself with good men who will support you so that we always take the fight to the enemy. Today, if you feel the fatigue in your shoulders, say their names, the names of those who support you. If you don’t have someone YET, then pray for a name to be revealed and the confidence to bring them alongside you.

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