F3 Knoxville

Tag: Biscuits

Year of Fear

THE SCENE: Easy, breezy, beautiful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 merkins
20 SSH, 4 ct
5 merkins
10 windmills, 4 ct
5 merkins
10 tempo squats
5 merkins
5 cherry pickers
22 merkins
THA-THANG:
Mosey around island
5 rounds of exercise, then a lap around the baseball field with 5 each merkins, BBS, and squats at each light pole (9 light poles = 45 reps per move per lap)

Exercises between laps – 22 reps each move:

  1. Squats, American Hammers (4 ct)
  2. Merkins, Flutter Kicks (4 ct)
  3. CDDs, Star Jacks
  4. Mountain Climbers (4 ct), Wide arm merkins
  5. Dive Bombers, Burpees

Fellowship mosey to basketball goal for 2 rounds of Gotcha (10 merkin buy-in, 10 merkin penalty when out)
Mosey back to AO

MARY:
1 minute Mary – 22 flutter kicks, 4 ct

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We went around the circle and named off something that caused us stress, anxiety, or to be scared in 2021.  Most of us focused on our children, their safety, and how we’re doing as fathers and leaders.  2020 kicked off a 2 year cycle of stress, anxiety, fear, frustration, and anger.  2021, for most it seems, was even worse.  We’ve heard nonstop garbage and noise about all the things we should be scared of.  Covid, jobs, the economy, foreign governments, our own governments, non-citizens and citizens alike.  It’s overwhelming the amount of fear that’s being preached by our leaders and news outlets.

I told myself for most of 2021 to ignore the garbage and shouting, to not be scared, to just keep on keeping on.  It wasn’t until the last stretch that I realized that maybe they were on to something.  Maybe they were right.  Maybe I should be fearful.  But they were, and still are, preaching the wrong kind of fear.

Paul tells us in Philippians 4:6, “Do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God.”  In Psalm 56:3-4 we find David saying, “When I am afraid, I put my trust in you.  In God, whose word I praise, in God I trust; I shall not be afraid.  What can flesh do to me?”

Stress and anxiety have no place in our lives, gentlemen.  It will not add anything to our lives.  And we far too frequently find ourselves wallowing in the wrong kind of fear.  There is one, and only one, thing we should fear.  That is the Lord God Almighty.  Our Creator, Provider, Healer, and Savior.  Not as the world fears.  Not as we fear punishment or harm.  But a fear out of love, respect, admiration, and praise.  A righteous fear.

Job 28:28 describes fear in this way, “And he said to man, ‘Behold, the fear of the Lord, that is wisdom, and to turn away from evil is understanding.'”  Matthew 10:28 instructs us, “And do not fear those who kill the body, but cannot kill the soul.  Rather fear him who can destroy both soul and body in hell.”

Let us live our lives with the right kind of fear, the Fear of the Lord.  Let us give him all of our worldly fear, stress and anxiety to him.  Let us lead our children, spouses, friends and neighbors with a righteous Fear and help spread the Gospel to this dark world that so desperately needs Him.  Make 2022 the Year of Fear!

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

Saturday Truck Stop 10-23-21

THE SCENE: Chilly and dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Standard warm-up exercises and a light jog approx 1/4 mile
THA-THANG:
– EV1 – PAX did the following movements (1-4) between two light posts approx 25 yards apart (there and back for each movement).  Once complete with 1-4, begin #5.  Once #5 is complete, start over with #s 1-4.  Once 1-4 are complete for the second time, begin #5 with double the reps as the first time.  Got it? Good.

1 – Sprint

2 – Lunge

3 – Imperial Walker

4 – Bear Crawl there, Crawl Bear back

5 – (a) 5 Shoulder Tap / Alt Leg Raises; (b) 10 Big Boy Sit-ups; (c) 15 Merkins ——- > reps are 10, 20, and 30 the second time around.

EV2 – CMU Tabata in the parking lot.  20 seconds work / 10 seconds rest / 6 sets of each exercise before moving to the next round.  40 seconds between each round to jog around the nearest light post (approx 30 feet away) and return to your CMU.

Round 1 – CMU Curl + Overhead Press

Round 2 – Deadlift

Round 3 – KB Swing

Round 4 – Single Arm Canoe Press (3 each arm)

EV 3 – Jog to the poop hill beneath the bathouse and run Burpee 5’s

  • 1 burpee at the bottom of the hill
  • charge up the hill to the bathouse
  • 4 burpees at the top
  • jog the path down and around back to the starting spot
  • 2 burpees at the start
  • charge up the hill
  • 3 burpees at the top
  • etc etc

EV4 – EMOM at the bleachers, 7 rounds

  • 10 box jumps
  • 5 derkins
  • 5 dank jack

 

MARY:
Finished on time
COUNT-OFF & NAME-O-RAMA
7 present – I-Beam, Mayberry, Biscuits, School Zone, La-Z-Boy, Wagon Wheel, Trunk

CIRCLE OF TRUST/BOM:
Psalm 119:11 – I have stored your word in my heart, that I might not sin against you.

Psalm 119:105 – Your word is a lamp to my feet and a light to my path.
MOLESKIN:
My son came home from preschool and shared the following pledge that he was taught, and that he recites there daily:

“I pledge allegiance to the Bible, God’s holy word.  I will make it a lamp unto my feet and a light unto my path, and I will hide its words in my heart that I might not sin against God.”

When I heard my son talking about pledging allegiance to his Bible and storing its words in his heart it choked me up for two reasons – (1) because I know how much he’s going to need that has he grows up and learns to navigate this world, and (2) because even though I have that knowledge, I still try to go it alone so often and I feel foolish because of that.

We prayed this morning that God would create a dependency within us for his word, that he would strengthen us through that, and that we would set good examples for those who are following our lead.

Charles Bronson’s BLIMP

THE SCENE: Foggy
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
Cherry Pickers, LBACF, LBACB, OHCs, Tempo Merkins, Tempo Squats, Jumping Flamingos across the Parking Lot
THA-THANG:

  • Parking Lot:  10 yard crawls with ascending exercise at each end: Round 1) Bear Crawl to curb, 1 Merkin, Craw Bear back to start, 2 Merkins.  Rinse and Repeat up to 5 Merkins.  Round 2) Same concept with Lunge/Squats.
  • Soccer Field: Charles Bronson – 50 Reps of a called Exercise, Run 90 yards, Bear Crawl 10 yards, Run back to start.  Rinse and Repeat.  Exercises: Merkins, Squats, Flutters, and SSH.
  • Concrete Bleachers: Grinder.  One partner does step ups while other runs along walking path and across bridge.  The runner encountered three stations along the run: 15 Merkins, 10 Squats, 5 Burpees before returning to relieve stepping partner.  Switch, Rinse and Repeat for total of two rounds each.
  • Concrete Bleachers: Calf Way to Heaven – Perform called number of Calf Raises, box jump to next bleacher seat, repeat for total of 4 rounds.  We did a total of 12 rounds – 1 Round with 10 reps, another with 15, another with 20.
  • Soccer Field: Hidenberg BLIMPS – 4 Corners, called exercise with reps at each.  Round 1) 10 Burpees at every corner, Round 2) 20 Lunges at every corner.

MARY:
Plank for 1 minute.
COUNT-OFF & NAME-O-RAMA
8 Strong
CIRCLE OF TRUST/BOM:
Work with all of your heart as if you are working for the Lord.  Colossians 3:23
MOLESKIN:
We had a visitor from Woodstock, GA.
ANNOUNCEMENTS:
N/A

 

Quarter Pounder in Paradise

THE SCENE: Humid
F3 WELCOME & DISCLAIMER ✔
WARM-O-RAMA:
Cherry Pickers, Windmills, Tempo Squats, Tempo Merkins
THA-THANG:
Mosey to Soccer Field:  Perform 2 Rounds of The Quarter Pounder: Run 25 yards and do 25 Merkins before running back to start.  Repeat at 50 yards, 75 yards and 100 yards with 50 Squats, 75 Mountain Climbers, and 100 SSH.

Mosey to Bleachers for EMOM:  10 Box Jumps, 10 Derkins, 10 Derkin Plank Janks.  Did about 10 rounds or so with a slight mod midway (changed to 5 jumps).

Mosey to Playground:  Seabiscuit Style Grinder with 5 pullups, 10 Merkins, and 15 BBS before running 1 Lap around the adjacent soccer field.  Repeat with 2 Laps, then 3 Laps, etc.

MARY:
Did some Dealer’s Choice at the first soccer field while picking up cones.

COUNT-OFF & NAME-O-RAMA
5 Strong

CIRCLE OF TRUST/BOM:
God First, Life Second.

MOLESKIN:

ANNOUNCEMENTS:
Hardship Hill

Simple, Not Easy – Going Against the Flow @ DogPound 8/19/21

THE SCENE: Dry!  Well, at least nothing falling from the sky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Touch your toes; Cherry Pickers; LBAC (front/back) while stretching calves and achilles; CoQ (circle of quads) – an experimental group stretching exercise; mosey to the Backbone

THA-THANG:
1 – Cycle the following –

  • Pullups
    • first set is 10, then 9, then 8,………all the way to 1
  • 20-yd downhill Crawl Bear
  • 10 reverse crunches with feet extended downhill
  • 40-yd uphill sprint
  • 10 reverse crunches with feet extended downhill
  • 20-yd downhill mosey back to the Backbone to repeat the cycle with 1 less pullup this time

2 – 8 minute abs

  • 9 different ab exercises, 25 reps apiece, in cadence (a Trunk staple)

3 – Fellowship mosey to the AO

MARY:
– 3 minutes. Partnered up – one partner does AMRAP Merkins while the other jogs a lap around the outside of the tennis court, then they switch.

– 30 second plank
COUNT-OFF & NAME-O-RAMA
10 Men
CIRCLE OF TRUST/BOM:
– 4 motivations for physical fitness as men, husbands, and fathers:

  • 1 – health and longevity
  • 2 – ability to save your own life (can you run, lift, swim, climb, and hold on?)
  • 3 – ability to save someone else’s life (could you carry your child or wife over a long distance if you had to?)
  • 4 – ability to defend yourself against an attack

What we do in the mornings isn’t easy, and yet we return again and again because we want more for ourselves than what is common – and for good reason!  Apply that to your spiritual life as well, because the rewards that are promised in the Gospels are far greater than anything this world has to offer.

MOLESKIN:
“If we consider the unblushing promises of reward and the staggering nature of the rewards promised in the Gospels, it would seem that our Lord finds our desires not too strong, but too weak.  We are half-hearted creatures, fooling about with drink and sex and ambition when infinite joy is offered us, like an ignorant child who wants to go on making mud pies in a slum because he cannot imagine what is meant by the offer of a holiday at the sea.  We are far too easily pleased.”

CS Lewis, The Weight of Glory
ANNOUNCEMENTS:

Our prayers go out to Cosmo2 and his family after the loss of his father this week

CSAUP this weekend.  Good luck and safety to all participants, and a big thanks to the organizers

Wesley House food donations being collected at every AO.  Non-perishable snack foods, juice boxes, etc.  Bring something to your next post.