F3 Knoxville

Tag: Booster

50 Days Until 50 – Do I Deserve HIS Respect?

THE SCENE: 23 and a bit chilly in the gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Jog in Place
  • Side Straddle Hops (IC) 15
  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles Forward X 10 (IC) w/ Michael Phelps
  • Baby Arm Circles Backward X 10 (IC) w/ Michael Phelps
  • Tempo Squats (IC) 4 CT X 10
  • Merkins (OYO) X 20
  • Tennessee Rocking Horse X 10
  • Mosey across the street to JUCOLeConte

THA-THANG:

JUCO LeConte

  • 20 merkins at the bottom, run, 20 merkins in the middle, run & 20 merkins at the top
  • 20 squats at the top, 20 squats in the middle & 20 at the bottom
  • Rinse & Repeat X 3-4 laps (most did 3, some did 4)
  • Mosey in front of Valley Church property

Sidewalk in front of Valley Church Property

  • 20 monkey humpers facing Hardin Valley Road
  • 20 merkins
  • 20 Big Boy Situps
  • Mosey to Maple Street Lot

Maple Street Lot

  • Grab a large stone
  • 20 curls
  • 20 bent over rows
  • mosey to AO

MARY:

  • 50 calf raises
  • 20 Hello Dollies – 4 CT
  • 20 Pickle Pounders – 4 CT
  • 20 Heals to Heaven – 4 CT
  • 20 Pickle Pointers – 4 CT
  • Planks (one arm/one leg & switch)

COUNT-OFF & NAME-O-RAMA

14 Men

CIRCLE OF TRUST/BOM:

Francis Chan is an American Protestant author, teacher, and preacher. He is the former teaching pastor of Cornerstone Community Church, an Evangelical church in California, founded by Chan in 1994. He also founded Eternity Bible College in 2004.  Lots of the following words come from his devotionals F3 is going through right now.  Good stuff and I plan to read his book Crazy Love.

Our hope is that you will see that the only sane response to God’s love is wholehearted devotion to Jesus. And that the crazy people in this world are those who experience God’s love and remain complacent, not those who let go of all they have and follow Him completely.

Even though I glimpse God’s holiness, I am still dumb enough to forget that life is all about God and not about me at all.

Would you describe yourself as totally in love with Jesus Christ?  Or do the words halfhearted, lukewarm, and partially committed fit better?  Unfortunately, those words fit me on most days.  I want to become on fire for God, every second of every day.

I go to church, I volunteer and give to charity, I am moved by stories of faith but don’t change.

I turn 50 in 50 days so I’m going to go through a physical, mental and spiritual journey.  I’m going to ruck at least 150 miles with this 50 pound rucksack and I’m going to do at least 15,000 push-ups during that time.  I’m going to be raising money for Valley Church’s new campus construction.  While I’d love your financial support, I want you to pray for me and our church.

I’m going to use that hour or so a day to pray, think, and create a plan to move forward in my life with God being the focus.

Chan encourages us to make a faith action plan, do something that scares you, step out into a holy adventure that we can’t control. See all others as Christ.

MOLESKIN:

  • Reach out to ExciteBike and sign up for the daily devotionals…they are powerful!

ANNOUNCEMENTS:

  • Sign Up To Q

Support Your Brothers

THE SCENE: 30’s and thankfully dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 5 cherry pickers, 10 harry Rockettes, 10 overhead claps, 10 Moroccan night club
THA-THANG:
Mosey up to Maple Street building for 4 corners. Do 2 rounds of the following:

  • 20 squats
  • 20 Mountain climbers (2-ct)
  • 20 Merkins
  • 10 burpees

Mosey to the base of JUCOmanjaro. At every other marked line, stop and do the 1st exercise below. Next time do the 2nd exercise and so on. Repeat to the top.

  • 20 merkins
  • 20 squats
  • 20 Freddie Mercury (2-ct)
  • 5 burpees

Mosey back down and back over to Maple Street for another round of 4 corners. Repeat until time is called.

  • 20 jump squats
  • 20 diamond merkins
  • 20 Iron Mikes (total)
  • 20 dips

MARY:
LBC burnout. 10 LBCs, 10 reverse LBCs, 10 6″ LBCs, and 10 full grown LBCs.
COUNT-OFF & NAME-O-RAMA
14 in the PAX this morning at JUCO.
CIRCLE OF TRUST/BOM:
YHC has been following a Bible reading plan to go through the Bible in a year. It is a chronological study and I just finished up Job. The book of Job has a lot of great lessons. Lessons about struggle and trusting in God. This morning, I wanted to focus on Job’s friends. His friends came to him in a time of need. They sat with him for 7 days and the Bible says that no-one spoke during this time. When they did speak, they started trying to figure out what Job most have done wrong to bring on the agony that he had experienced. In fact, Job had done nothing wrong. His friends, though their intentions were most likely good, they were not exactly encouraging. The message this morning was to encourage those around us when they are going through difficult times. We as men often try to fix things when we think there is something that can be fixed. More often than not, all it takes is making it known that we are there to support our brothers.
MOLESKIN:

ANNOUNCEMENTS:

The Roof, The Roof, The Roof Is On Fire!

THE SCENE: A crisp and clear 30 degrees F.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH, 5 cherry pickers, 10 tempo merkins, 10 tempo squats, 15 mountain climbers
THA-THANG:
Mosey to the parking lot near the information center, south of the pond.

  • Suicides style, 10 merkins, 10 squats, 10 mountain climbers (4x) at the farthest line for each round. 10 lines building up, 9 lines coming back.
  • Indian run with a jailbreak back to the AO

COUNT-OFF & NAME-O-RAMA
19 HIMs went far keeping it simple and effective.

CIRCLE OF TRUST/BOM:
Pretend that you’ve heard of the legend of the world’s wisest man who will answer any question that is brought before him. But to get to him, you have to cross the high seas, traverse barren deserts, brave the frozen tundras and scale mountain peaks. You set out with a team but you were the only one to survive. What question would you ask him?

No such man exists but if he did and he instead found you, would you listen to his words if he had something to tell you? Would you give him your ear and attention. Would you study and then implement his words? He isn’t going to come find you either but he did leave you a letter. This is the book of Ecclesiastes, written by King Solomon.

He says you are over-investing in the things of this world. It is okay to have a woman in your life, she just shouldn’t be your life. It is okay to work and enjoy your work, but your life shouldn’t be defined by your work. Alcohol, foolishness, folly, and activity under the sun is meaningless, vanity, a chasing after the wind. This is like painting the walls in a burning house, you would never do that. This life too is fading away, it is the burning house, it is temporary. Do not over-invest in this life. In chapter three, he tells us not to get caught up in the details of life, that there is a season to all things. Enjoy or respect them in their season but as they come, let them also go.

In the 12th chapter, Solomon says that when all has been examined, nothing is left but to fear God and keep his commandments, this is the whole duty of man. God has placed eternity in our hearts (Ecclesiastes 3:11) and we will never be able to escape our design. That is why you see the rich, the powerful, the famous do stupid things because they are trying to fill the void in their hearts when eternity belongs.

Let us lead simple and effective lives, not over-investing in this temporary shelter, and we will be surprised by how far we can go.

MOLESKIN:

ANNOUNCEMENTS:

Snow Day

THE SCENE: 35 degrees and snowy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
13 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Cherry Pickers
Touchdowns
Moroccan nightclub 20
Side straddle hop in cadence

THA-THANG:
Mosey to Hard Knox parking lot for 24 flutter kicks in cadence. Mailbox requested 100.
Mosey to the entrance for 20 Merkins
Indian Run to the campus entrance for plank jacks.

Mosey to the parking lot by the duck pond for some speed/agility cone drills.

26 flutter kicks in cadence.

11’s w/ squats and burpees
Do 1 squat, Walking lunges forward 1 space, do 10 burpees, Bernie back two spaces. Rinse and repeat adding to the squat count and reducing the burpee count until we’re at 10 squats and 1 burpee.

Back to the cones for speed/agility drills.
30 flutter kicks in cadence.

Mosey back to the flag with 2 lines. The leader of each line dropping off for two burpees. Until the Jailbreak.

MARY:
Suicides
20 flutter kicks in cadence. We got our 100 in.

COUNT-OFF & NAME-O-RAMA
1 FNG Gary Bogus
Age: 40
F3 Name: Manhole
[email protected]
865-384-0443

CIRCLE OF TRUST/BOM:
Thank you for putting in the work and continuing to challenge me. Don’t be afraid to ask for God’s favor in all that you do. Ask and you shall receive!

https://www.bible.com/111/pro.16.3.niv

Proverbs 16:3
Commit to the Lord whatever you do, and He will establish your plans.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Make sure to fill the Q calendar.

Echo

THE SCENE: 25* and a tad bit nippy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10xAbe Vigoda, 10xHairy Rockettes, 6xCherry Pickers, 20xLBAC fwd/bck, 10xTempo Squats, 10xTempo Merkins
THA-THANG:
Mosey to the hill above the big East parking lot for some 11’s.

  • At the bottom of the hill: Heels-to-Heaven
  • At the top of the hill: Jump Squats

Mosey down to the main road to the welcome center and use Judge Judy’s Light Poles for the following:

  • Move forward two light poles with a Jailbreak, once there perform 10xHR Merkins & 10xBBS
  • Bernie back one light pole and perform 10xBobby Hurleys & 10×4-count Mtn Climbers

Once we made it to the Welcome Center the Q called Recover to move on to the next exercise.

Battle Buddy up. One partner performs exercises in front of the Welcome Center while the other runs a loop around it. Exercises were:

  1. 100x Little Baby Merkins? (Not sure there’s a name for these. From a squat position place your hands on the ground and do limited range of motion merkins. Works the triceps more than chest.)
  2. 200x Squats – Called time shortly into these

Mosey back to the shovel flag. On the way the PAX completed one round of Reverse Indian run with 5 burpees each.

MARY:
No time!

COUNT-OFF & NAME-O-RAMA
11 Men braved the subzero temps this morning.
CIRCLE OF TRUST/BOM:
Make sure you are not living in an “Echo Chamber”. Constantly being fed the same information and ideas that you already believe without testing that truth. We live in a world that is designed to act as an Echo Chamber. Social media, advertisements, news articles are all tailored to you based on your interests and beliefs. It’s our duty to hold our truths and beliefs to the ultimate Truth, God’s Word. Nothing else in this world can prevail. 

MOLESKIN:
Kudos to Booster for coming out to ruck around us since he’s on the IR at the moment. Appreciate his support of the JUCO PAX.

Also, the PAX is requesting proof from Butterknife that he actually had COVID. His first workout back out and he ran laps around everyone. Hmmm…

ANNOUNCEMENTS:
Blood Drive today! CSAUP tomorrow!