F3 Knoxville

Tag: Booster

Help Make More Disciples

THE SCENE: 47 and windy but at least it wasn’t raining!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 10
  • Overhead Claps X 10 (IC) followed by Michael Phelps
  • Tempo Squats (IC) 4 CT
  • Tempo Merkins (IC) X 10
  • Mosey to cover

THA-THANG:

AMRAP Tabata Stations – 30 seconds of work/10 seconds of rest (while moving to next station)

  • Dips on benches
  • Flutter Kicks
  • Bobby Hurleys
  • Toe Merkins
  • Carolina Dry Docks
  • Step Ups
  • Big Boys

Back to the Basics at the Library

  • Merkins X 20
  • Squats X 25
  • Run the courtyard
  • Rinse & Repeat

MARY:

  • Hello Dollies X 20
  • LBCs X 20
  • American Hammers X 20
  • Mosey then jail break to AO for 50 Toe Merkins & 35 squats until 6:15

COUNT-OFF & NAME-O-RAMA

10 men didn’t let the threat of rain keep them away from starting the week off with a win!

CIRCLE OF TRUST/BOM:

My church, Valley Church, just became “official” so our board, pastor, etc. just participated in a “charge conference” through the Holston Conference of the United Methodist Church.  The meeting was on Zoom but it was great to participate, represent our church, and be “charged” with leading its growth.

The pastor who led the meeting shared a brief but powerful sermon.  My presentation this morning nor this write up did justice to the words she shared but you’ll get the idea.

Disciple Making Strategy:  Sharing the love of Jesus to make disciples for the transformation of the world.

The Great Commission

18 Then Jesus came to them and said, “All authority in heaven and on earth has been given to me. 19 Therefore go and make disciples of all nations, baptizing them in the name of the Father and of the Son and of the Holy Spirit, 20 and teaching them to obey everything I have commanded you. And surely I am with you always, to the very end of the age.”

The Great Command

36 “Teacher, which is the greatest commandment in the Law?” 37 Jesus replied: “‘Love the Lord your God with all your heart and with all your soul and with all your mind.’[c] 38 This is the first and greatest commandment. 39 And the second is like it: ‘Love your neighbor as yourself.’[d] 40 All the Law and the Prophets hang on these two commandments.”

The Great Compassion

40 “The King will reply, ‘Truly I tell you, whatever you did for one of the least of these brothers and sisters of mine, you did for me.’

The preacher summed up her sermon by sharing that we need to live our John 12:34-35 if we’re going to be true disciples and encourage others to join us.

John 12:34-35

I give you a new commandment:  Love each other. Just as I have loved you, so you also must love each other. This is how everyone know that you are my disciples, when you love each other.

MOLESKIN:

Data’s VQ is on Friday, December 3rd!  Please be there to support and encourage him!

ANNOUNCEMENTS:

Sign up to Q/VQ

Race To The Summit

THE SCENE: Pleasant 48 degrees
F3 WELCOME & DISCLAIMER – Yep!
WARM-O-RAMA:
25xSSH, 15xTempo Merkins, 10xTempo Squats, 15xMountain Climbers, 5xCherry Pickers

THA-THANG:

  • Mosey to the Haslam Center
    • Find a HIM of comparable fitness, he will be your running opponent as you split into two teams. While everyone else does exercises, running opponents line up at the middle of the building and sprint to the opposite side with each HIM trying to make it to his opponents side to get a point. Wherever the HIMs meet, they then sprint back to the start with the winner getting a point.
      • Exercises while waiting to run: Twinkle toes, Merkins, SSH, Mountain Climbers, BBS
  • Mosey to Jucomanjaro
    •  At each line rotate through three exercises
      • 30 Mountain Climbers, 15 BBS, 5 Burpees
  • Mosey to the Flag
    • Monkey Humpers at Hardin Valley Rd.

CIRCLE OF TRUST/BOM:

Romans 12:13 – 9 Let love be without hypocrisy. Abhor what is evil; cling to what is good. 10 Be devoted to one another in brotherly love; give preference to one another in honor;1 1 not lagging behind in diligence, fervent in spirit, serving the Lord; 12 rejoicing in hope, persevering in tribulation, devoted to prayer, 13 contributing to the needs of the saints, practicing hospitality.

Hospitality comes from philoxensos, love of strangers. Biblically, it is so important that Paul says men who are to be elders need to practice it (1 Tim 3, Titus 1). When deciding which widows the church was to take care of, a history of hospitality was required (1 Tim 5). Bringing those outside of our family into our homes to break bread is the key to building relationships. It is during this time that we get to know others so that we can later do all of the one another’s found in scripture such as encourage, forgive and admonish and have them done to us. 

Ring of fire 3

THE SCENE: 35, calm, wonderful and warmer than predicted.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Harry Rockets, Cherry Pickers, Maracan Night Club, Mountain Climbers and Tempo Squats
THA-THANG:
Mosey through the cones by the new building to the crosswalk by the Clayton Performing Arts building. Partnered up.   At each crosswalk/Cone we did some exercises, then mosey, sprint or bear crawl to the next.

  • 15 Money Humpers, 15 Peter Parker Merkins, 20 Flutter: Sprint
  • 15 Squats, 20 Merkins, 20 Big Boy Sit Ups: Bear Crawl
  • 5 Burpee, 15 Dry Docks, 15 Flutter: Mosey
  • 5 Iron mikes, 20 Diamond merkins, 15 Heels to heavy: Bear Crawl
  • 10 Long Jump, 20 LBC: Mosey
  • 20 Monkey humpers, 20 merkins, 20 Flutter kicks: Sprint
  • 10 OH Press, 15 Triceips, 20 Heavy american hammers: Rifle carry
  • 15 Squats, 20 Curls: Cary
  • 10 Peter Parker Merkins, 20 heavy flutters: Rifle back

The group largely stayed together so on the way back we did 1 exercise at each station, detoured for 5 pull ups, monkey humpers and planks.  Ring of Fire at the start and pletny of time for dealers choice.

MARY:
Dealers choice; we should be sore all over.
CIRCLE OF TRUST/BOM:
I recently learned how to catch a monkey.  string, rock and a coconut.  Put a small hole (monkey fist sized) in the coconut and put the worthless rock in it.  Monkeys are always very curious (George taught us that) and they will put their fist in there and hold the rock, then unable to get their fist out and then they will give up their freedom to hold on to what is worthless.

 

If you are holding on to sin or trying to live this life in your own strength it is like you are caught by choice.  The pebble may be your career or a secret sin or your fitness or a relationship you are holding on to so tight.  Whatever it is; you are not free. True freedom is only found in Jesus Christ.
John 8:36
So if the son sets you free, you will be free indeed.

For those of us who have put our faith in him, we can still be dumb monkies and grab ahold of things that steal our freedom.  Is there some secret sin you are falling into that you are too stuborn to let go of?
Is your bank balance ore job potential or what people think of you something you hold on to tighter than what God thinks of you?
Examine your life and make sure you are free; and by that i mean a bond servant of Christ. There is no better place to be!

MOLESKIN:
Q’ing isn’t hard.  Look at an old back blast and do it.  Hat tip to Kick-Flip who did this back on fathers day 2019.

HEAVY PT @ The Project

THE SCENE: Beautiful – 46 and clear

F3 WELCOME & DISCLAIMER: Yes – all the things

WARM-O-RAMA:
SSH, Imperial Squawkers, LBAC, Grady Corns, Tempo Merkins, Mountain Climbers, Cherry Pickers, Mosey to Pool Wall

THA-THANG:
Pool Wall – 5 Wallpees, Playground – 7 pull-ups, Mosey to Recruiting Center

Heavy Stations: Pax rotate through every station with one pax as the timer until everyone makes it back to their original station. 2 Rounds.

Round 1

  1. CMU Thrusters
  2. CMU Lunges
  3. CMU Tricep Extensions
  4. Tire Flips
  5. Heavy Ball Slam
  6. Pull-ups
  7. TIMER – Bear Crawl to next Parking Lot island

Round 2:

  1. CMU Kettleswing
  2. CMU Squats
  3. CMU Curls
  4. Sledge Hammer on Tire
  5. Heavy Ball Toss Up
  6. Blockees
  7. TIMER – Bernie down to next Parking Lot island and Bernie back

Circle up for Merkin Pyramid – All pax hold plank while one pax does one merkin. Each pax in turn till all have done one merkin. Work up to 4 merkins, and then back down to one merkin.

MARY:
Pax Choice – American Hammers, LBC led by Bobbit, Prone Row led by Tuba, till time.

COUNT-OFF & NAME-O-RAMA
7STRONG in HEAVY PT, 1 Runner

CIRCLE OF TRUST/BOM:
Tuesday Kickflip shared from Philippians 4:8, “Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.” Today, I wanted to add to that filling our minds with the Word of God has great benefit to each person who endeavors to know Him, and has many more benefits to reap of temporal and eternal value. From Psalm 1:1-3,

Blessed is the man[a]
who walks not in the counsel of the wicked,
nor stands in the way of sinners,
nor sits in the seat of scoffers;
2 but his delight is in the law[b] of the Lord,
and on his law he meditates day and night.

3 He is like a tree
planted by streams of water
that yields its fruit in its season,
and its leaf does not wither.
In all that he does, he prospers.

MOLESKIN:
If the result of meditating on the Word of God reaps immeasurable personal benefits, imagine how much more in our marriages and families, and workplaces, and relationships.

ANNOUNCEMENTS:
Collecting coats for KARM, serving at the Oak Ridge Thanksgiving Meal contact Kickflip or see Project Slack Channel, Oak Ridge Christmas Parade Dec 11 – great opporunity for our kids and families to participate with the F3 float, some may want to attend the Nantan’s Xmas Party earlier that evening as well

Same parking lot different thang

THE SCENE: 45°F, Clear Sky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: (all IC 4-count)

  • SSH x20  
  • Merkins x10  
  • Imperial Walker x20  
  • Merkins x10
  • Imperial Squawkers x10
  • Merkins x10

Mosey to parking lot towards rec center

THA-THANG:
Kraken:
Complete exercises at each cone and keep running around the loop. Rinse and repeat until time is up.

  • Cone 1 – Jump Squats x20
  • Cone 2 – Shoulder Taps (4ct) x10
  • Cone 3 – Mountain Climber 4ct x10
  • Cone 4 – Squats x20
  • Cone 5 – Smurf Jacks x20
  • Cone 6 – Merkins x20
  • Cone 7 – Dry Docks x20
  • Cone 8 – Supermans

Mosey back to SP

MARY:

  • Flutter Kicks x20 IC

COUNT-OFF & NAME-O-RAMA
Guardrail, Hound Dog, Kenjo, Butter Knife, Wanderer, Dart Gun, Zippy, Cosmo, Nadia, Curveball, Spotter, Data, Booster, Erector, Frenchie, Archie (QIC)

CIRCLE OF TRUST/BOM:
Check your Pride
Pride is often the route cause of conflict and it is important to be aware of it.
I have recently reflected on conflicts with my wife and have seen that my pride often is to blame.

MOLESKIN
Prayer Requests:

  • Hound Dog’s grandma past away
  • Booster parents are coming to town to visit and this is the first time they have traveled since the start of the pandemic