F3 Knoxville

Tag: Booster

Remembering Scripture and Remembering Dung Beetle’s

THE SCENE: A nice, crisp 50 a clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x 7, Little Baby Arm Circles x 10, Little Baby Arm Circles Backwards x 10, Apollo Ohno’s x 10, Tempo Merkins x 10, 10 BBS.

THA-THANG:
Mosey to the Big Parking Lot, do a moving workout to each line and do 20 calf raises at each line.

  • Walking Merkins (Alligator Merkins)
  • Lunges
  • Bear Crawl
  • Frog Jump
  • Frog Jump
  • Bear Crawl
  • Lunges
  • Walking Merkins

Mosey to the coupon pile, take the coupons to the parking lot and partner up

  • One partner does a coupon push to the opposite parking lot line and then dung beetle’s back.
  • The other partner runs up the hill, does 1 burpee and then runs back.
  • When they meet, they do 10 curls.

Put the coupons back and keep the same partners

  • One partner runs and does 3 pull ups.
  • The other partner holds a wall sit or plank.

Mosey back to the flag

CIRCLE OF TRUST/BOM:
James 1:22-25 says, “But be doers of the word, and not hearers only, deceiving yourselves. For if anyone is a hearer of the word and not a doer, he is like a man who looks intently at his natural face in a mirror. For he looks at himself and goes away and at once forgets what he was like. But the one who looks into the perfect law, the law of liberty, and perseveres, being no hearer who forgets but a doer who acts, he will be blessed in his doing.”

Unfortunately, as fallen humans, we forget things. We are told one thing and then minutes later we forget the thing we had been told. Not necessarily intentionally, we just tend to forget things. So, we do different things to help ourselves remember. We write things down, we put it on a calendar, we put it on a sticky note, we repeat it back to people. And I think we can do similar things with Scripture. Because so often, like James says, we hear the Word or read it and then instantly forget it and think about other things, therefore we cannot do what it says. So, I wrote down a few things that help me remember what I read. It’s not extensive, but I got 4 things that help me remember Scripture.

  1. Write it down and meditate on it throughout the day. Put it on a notecard and put it on your desk. Meditate on it, mumble it to yourself to remind yourself of what you read and how you can use it in your life.
  2. Memorize it. This is similar to number one, but the more we read a verse, then we can memorize it and hide it in our hearts.
  3. Sing it. This one is a little different and can be awkward, but it helps because remembering a tune is a lot easier than just remembering a sentence. So, my wife now has a song for Psalm 23 and sings it every now and then.
  4. Have a partner to talk to about Scripture and to encourage you in working to remember what you’ve read.

JUCO Parking Lot Pain

THE SCENE: Pleasant 63 degrees – very nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH
1 Burpee
Tempo Squat
2 Burpees
Tempo Merkin
3 Burpees
Freddy Mecuries
4 Burpees
Imperial Walkers
5 Burpees

THA-THANG:

Mosey to the large parking lot
10 Thrust Merkins
9 Iron Mikes
8 Elbow Planks
7 Body Builders
6 Squat Jumps
5 Should Taps
4 Round the Clock Merkins
3 Monkey Humpers
2 Big Boy Situps
1 Diamond Merkin
Run to the other side of the Large Parking Lot
Knock off the last exercise
Repeat forever…or until about 6:10

CIRCLE OF TRUST/BOM:

Job 38: 1-11

1Then the Lord answered Job out of the whirlwind and said:
2“Who is this that darkens counsel by words without knowledge?
3 Dress for action like a man;
I will question you, and you make it known to me.
4“Where were you when I laid the foundation of the earth?
Tell me, if you have understanding.
5Who determined its measurements—surely you know!
Or who stretched the line upon it?
6On what were its bases sunk,
or who laid its cornerstone,
7when the morning stars sang together
and all the sons of God shouted for joy?
8“Or who shut in the sea with doors
when it burst out from the womb,
9when I made clouds its garment
and thick darkness its swaddling band,
10and prescribed limits for it
and set bars and doors,
11and said, ‘Thus far shall you come, and no farther,
and here shall your proud waves be stayed’?

MOLESKIN:

F3 = Unit Cohesion – Appreciate the fitness, but cherish the fellowship, encourage others to take up the mantle of leadership with the Q community

Trust in our sovereign Lord – He is in control of everything even we don’t see/feel it

ANNOUNCEMENTS:
Booster mentioned going to the Quacken on Wed evenings to support the AO.

Choose Your Partner for War Wisely

THE SCENE: The rain held off for a 65° windy perfect morning
F3 WELCOME & DISCLAIMER: Delivered
WARM-O-RAMA:
Tempo Squats, High Knees, Let it Hang, Reach for the Sky, Cherry pickers, inch worm merkins and 2 SSH.
THA-THANG:
Indian run to the big parking lot dropping for 5 merkins.

  • Slalom each median in the big parking lot with a burpee every time your cross the “road”
  • 11’s in the pit by the far entrance with squats at the bottom and merkins on the road.
  • Mosey to the outer loop behind lake
    • 10 floor tricep dips, and 10 inch worms
    • run the loop
    • 20 flutter kicks and 20 pickle powders
    • run the loop
    • 30 lunges and 30 squats
    • run the loop.
    • on each loop is 5 burpees, 10 4 count hello dollies, and 15 bobby hurley’s
  • found a rope laying on the ground, so we played tug o war, of course

MARY:
Flutter kicks, Pickle pointers, Mountain Climbers, Freddie Mercury 

CIRCLE OF TRUST/BOM:

Psalm 27 verse 4, it says “Though an army May encamp against me, my heart shall not fear; though war may rise against me, in this I will be confident.” 

David saying he has lot things against him, an Army, and a War, but David says “my heart shall not fear and, in this I will be confident”  in response.

How does he do that?  FAITH. David has outstanding faith. When David was fighting Goliath, King Saul giving David his armor; but David did not want it because he had faith that God would protect him. How do we get that faith that David has? 

James chapter 1 verse 2 Says “Count it all to Joy my brothers when you meet trials of various kinds for you know the testing of your faith produces steadfastness.”

David no doubt has had trials that tested his faith, like fighting Goliath, ruling nation, running from king Saul when Saul was trying kill him. The trials grow your faith. I bet none of us are going to fight a giant, rule a nation, or run from king trying to kill you, but I bet most of us will or has had trials like temptations, relationships, or even COVID.

Thinking about going into battle, if you get to choose 1 guy you guys wouldn’t choose me; not yet at least.  I’m going choose you big guys.  You’re all a lot bigger than me and I look up to you and I know you’d protect me. God is infinitely bigger, infinitely stronger.  One way we show this in our prayer life is to get our knees, like we do here, and say with our posture that we are small. 

I challenge you pray to Jesus privately on your knees and ask Him to grow your faith so you could be confident in trials, and even pray for trials so you could test your faith. David knows that his God can do the impossible. God wants us to believe that he can do impossible. All the big problems in our life are tiny to him. Our God is bigger than our understanding. 

Don’t Wait Another Day!

THE SCENE: 55 and awesome!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 7
  • Windmills (IC) 4CT X 7
  • Overhead Claps X 10 (IC)
  • Tempo Squats (IC) X10
  • Tempo Merkins (IC) X 10
  • Tennessee Rocking Horse X 10
  • Indian Run To Coupon Pile (lead runner drops & does 5 merkins)

THA-THANG:

4 Corners in Parking Lot Near Coupon Pile

  • CMU Bentover Rows Per Corner X 20
  • CMU Overhead Press, Curls & Squats Per Corner X 20
  • Merkins, Big Boys, Lunges, Per Corner X 20
  • Wall Squats
  • Mosey To Shovel Flag

MARY:

Imperial Walkers X 20

COUNT-OFF & NAME-O-RAMA

15 men

CIRCLE OF TRUST/BOM:

Don’t let wait until it’s too late to tell someone you love them or mend fences with friends and family.  We never know when our time on this Earth is up so be intentional with great, good and terrible relationships.

  • Jesus said, “If you enter your place of worship and, about to make an offering, you suddenly remember a grudge a friend has against you, abandon your offering, leave immediately, go to this friend and make things right. Then and only then, come back and work things out with God.” — Matthew 5:23-24(MSG)
  • A person’s wisdom yields patience; it is to one’s glory to overlook an offense. — Proverbs 19:11(NIV)
  • Jesus said, “First get rid of the log from your own eye; then perhaps you will see well enough to deal with the speck in your friend’s eye.” — Matthew 7:5(NLT)
  • Do everything possible on your part to live in peace with everybody. — Romans 12:18(TEV)
  • Jesus said, “Blessed are the peacemakers, for they will be called children of God.” — Matthew 5:9(NIV)

ANNOUNCEMENTS:

  • Sign up for May JUCO Challenge

Burpeelicious 2.0

THE SCENE: mid 30s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo Merkins, 15 Moroccan night club, 10 tempo squats, 10 harry Rockettes, 5 cherry pickers
THA-THANG:
Mosey towards the Sophomore stopping halfway for 5 8-count body builders.  Continue mosey. 15 flutter kicks in cadence. At the Sophomore, perform the following exercises (one at each corner). Burpees and breaking down the burpee.

  • Bernie Sanders up the hill
  • 20 squats and run to next corner
  • 20 merkins and run down to the next corner
  • 20 leg thrusts and run back to start for 10 burpees
  • repeat 2 more times

Mosey to coupon pile and complete 15 squat, curl, press, and tricep extensions in one motion. Complete 5 Prison Cell Merkin burpees and run up the stairs for 5 pull-ups.  AMRAP.

Mosey towards the flag. Stop part way for some Freddie Mercury and continue mosey. Line up for a bear crawl inch worm. Jailbreak to the flag.

MARY:
No time
COUNT-OFF & NAME-O-RAMA
11 at JUCO this morning.
CIRCLE OF TRUST/BOM:
Passivity can be both a good and a bad quality. It can be a peace-keeping quality between spouses or other family members. It is a submissive quality when it comes to submitting to the will of God or submitting to a fellow Christian’s preference on a matter of opinion.

“and while being reviled, He did not revile in return; while suffering, He uttered no threats, but kept entrusting Himself to Him who judges righteously;”

1 Peter 2:23 NASB

Passivity is a bad quality if it prevents you from the action that may be necessary. Action is needed when standing up for the truth or when disciplining children. Also, when supporting your M and being the husband God calls us to be. This is something that YHC struggles with. I tend to be passive a lot of the time. I prefer to stay away from confrontation. I have come to realize that this may have stifled my growth as a follower of Christ. So, I challenge all of us to be men of action. Whether that be taking action to stand up for what is right or making an active choice to submit, be men of action.

MOLESKIN:
Reach out to those you haven’t seen in a while.
ANNOUNCEMENTS:
Don’t forget about the donation opportunity this month.