F3 Knoxville

Tag: Booster

JUCO REFORMED

THE SCENE: Nice and steamy.
F3 WELCOME & DISCLAIMER  ✔
WARM-O-RAMA:
Cherry Pickers, Merkins, Squats, Burpees – all in perfect form
THA-THANG:

  • Large Parking Lot – Stops at Every Line (10 Lines) – Round 1: 5 Perfect Merkins (50 total), Round 2: 5 Perfect Squats (50 total), Round 3: 2 Perfect Burpees with clap at top (20 total)
  • Sophomore Hill – Two groups, Each runs to the top for Round 1: 10 Perfect Merkins, Round 2: 5 Perfect Burpees with clap at top.  (Group was split to maintain Covid Distance)
  • Coupon Pile – Partner Up for “Bo Knows” – P1 holds squat against the wall with coupon extended, P2 does 100 High Knees.  Round 2: 50 High Knees.
  • With Coupon – 30 Curls, 30 Tricep Extensions  (perfect form, nice and slow)
  • Newer Parking Lot – Short Leadership Lesson – to be a good leader, you must be a good follower first – even when it sucks………….Bear Crawl across the entire lot.
  • Mosey back to Shovel Flag

MARY:
No time
COUNT-OFF & NAME-O-RAMA
10 Strong
CIRCLE OF TRUST/BOM:
Q talked about the importance of discipline maintaining proper form during exercises, something JUCO is going to emphasize from now on.  This discipline transitions into everyday life, to include our walk with Christ. Q emphasized believers need to be bold in sharing their faith, something that can be costly at times – even at the cost of close relationships with family in the Q’s case.  Most people are one relationship away from hope that is found in Jesus.  Do you love him? Do you talk about him with others? God is most glorified in us when we are most satisfied in him. BE BOLD.
MOLESKIN:
The PAX worked hard and noticed a difference in the amount of reps they could complete when they paid attention to form.  Great lesson and one we will continue to hold each other accountable on.  If you are cheating at the workouts, you are likely cheating in other areas of your life.  Let’s Go!
ANNOUNCEMENTS:
N/A

Rail to Rail

THE SCENE: 74° and predictably muggy
F3 WELCOME & DISCLAIMER: Delivered, + Covid distancing reminder
WARM-O-RAMA:
Cherry Pickers, High Knees, Doggie Paddle, Mountain climbers, Overhead Clap, X Man crunch, Side Lunges
THA-THANG:

  • Mosey to Guardrail by the ducks: 11’s with Derkins on the rail and Burpies on the other side of the street.  Bear crawl and lunge across the street
  • Upper Rail.  25x CPR (Curl Press, tRicep) with a rock, 20 Rocky Balboa, 25x CPR
  • Mosey to far Guardrail:  30 rail hops, 30 tricep dips
  • Big lot: at 5 poles of the HIM’s choice- 5 x-men crunches
  • Back to the Flag lot: Bear Cages – Bear crawl a parking spot line, jump the spot and burpee. Add a burpee each time.

Median lead us in Freddie Mercury till the bell rang
CIRCLE OF TRUST/BOM:

I’m going to tag along on Sargent slaughter’s challenge to be more transparent with our children.

Joel 1:3 Tell your Children of it, and let your children tell their children and their children to another generation

We need to speak of the Gospel and encourage  But we also must discipline.

Hebrews 12:11 All disciple for the moment seems not to be joyful, but sorrowful; yet to those who have been trained by it, afterwards it yields the peaceful fruit of righteousness. 

Just as Burpee’s don’t feel good, they do produce a result – in the same way, being a disciplinarian doesn’t feel joyful but it does produce kids that understand authority.

Truth is Caught AND taught.  Encourage your kids (verbalize it!) & Discipline your kids.  If they are telling you no, that’s backwards and you are just making it hard for them to understand authority.  Put an end to that or they won’t respect you and your wife today, their boss in a couple years, or God for eternity.)

Challenge:

1) Pray for your kids
2) Speak of Jesus Christ to you kids so they know the root of your discipline and the reason for your encouragement and most of all the Source of your Love

It’s awesome to work out with my 2.0 and have the chance to speak this @Median these words:

Moreover, as for me, far be it from me that I should sin against the Lord by ceasing to pray for you; but I will instruct you in the good and right way. 1 Sam 12:23
Jesus Christ is that way and together we can seek after Him!

MOLESKIN:
Prayer for nation, those fighting COVID, discontentment in families where people feel stuck.
ANNOUNCEMENTS:
Off the Chain at Dog Pound Saturday and a group of guys roofing for a HIM.

Leadership

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Imperial walker, 10 tempo Merkins, 15 Moroccan night club, 10 tempo squats, 15 harry Rockettes
THA-THANG:
Mosey to the K2/5 hill. Perform the Cooper with a slight modification-hills for laps (thanks for the suggestion Rocket). Start with 10 burpees, 10 merkins, and 10 squats at the bottom. Then, run up the hill and back down. Then do the same with 9 reps for each exercise, then 8, and so on down to 1.

Mosey to the high school main entrance. Use the wall to perform 10 muscle-ups and then start a clockwise lap around the loop. Perform 5 burpees at each light.

Mosey to the Peace Bell.

MARY:
No time
COUNT-OFF & NAME-O-RAMA
14 today to celebrate the AO turnover!
CIRCLE OF TRUST/BOM:
Matthew 20:25-28 – A great leader is a servant first. Jesus left Heaven to be a servant. If we aspire to be a leader, we must first be willing to serve.
MOLESKIN:
YHC is very thankful to have been able to help get this great AO started. I am happy about where we are and excited about the future. F3 has been a big part of my life for over 3 years and I was more than willing to help expand F3 to Oak Ridge. Now it is time pass on the AO Q to a local HIM. Welcome Snaggletooth! I know you will do well.

JUCO – What is love?

THE SCENE: Humid and cool at ground level. Warm and humid on top of Jucomanjaro
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby Arm Circles forward then backwards (IC) 4 CT x 10 each

Side Straddle hop (IC) 4 CT x 25

Flutter Kicks 25 – 4 count 

THA-THANG:

Spread Out in AO Parking lot

There are 12 parking space lines

Line 1 – 25 Merkins

Line 2 – 25 Big Boys

Line 3 – 25 Squats

Start over at line 4. 

We will end up at 100 reps per exercise. 

Mosey to rock pile

Pick up 2 small rocks

Baby Arm Circles forward then backwards (IC) 4 CT with rocks X10

Butterfly with rock – 50 reps

American Hammers with rocks – 50 reps

Mosey to Jucomanjaro 

20 Monkey Humpers

Run / Jog / Walk to the top. When you get to the top head back down and pick up the 6. 

At the top we did 40 Monkey Humpers then mosey back down to the AO

Just enough time to do our 12 lines of basic PT again so we did 100 more reps each of:

  • Merkins, Big Boys & Squats

MARY:
None
COUNT-OFF & NAME-O-RAMA

Anchorman, Runaway, Gump, Judge Judy, Butter Knife, Rosetta, Spotter, Dart Gun, Erector, 5K, Commission, Sunrise, Kick-Flip, Mailbox, Booster, Ralph, B.O.B.,

CIRCLE OF TRUST/BOM:

The fruits of the spirit

Galatians 5

13 You, my brothers and sisters, were called to be free. But do not use your freedom to indulge the flesh[a]; rather, serve one another humbly in love. 14 For the entire law is fulfilled in keeping this one command: “Love your neighbor as yourself.”

22 But the fruit of the Spirit is love, joy, peace, forbearance, kindness, goodness, faithfulness, 23 gentleness and self-control. Against such things there is no law. 

In one translation it explains that there should almost be a semicolon or colon after Love: 

I don’t have anything deep to say about this, but I know that I need a daily and hourly reminder to put others before me.

Jesus showed us over and over again how to serve others. To wash our neighbor’s feet. So I just want to encourage you men to ask the Lord for opportunities to serve. 

MOLESKIN:
Prayer for a friend named Caleb that was in a car accident.
ANNOUNCEMENTS:

Birthday ABC’s

THE SCENE: 68°F and clear
F3 WELCOME & DISCLAIMER Done
WARM-O-RAMA:
Moroccan night club IC x 10
Hillbillies IC x 10
Rotational Merkins IC x 10
Tennessee Walking Chair IC x 10
Hand Release Merkins 5 OYO
Slurpee 5 OYO
All PAX on the curb
Run to first light pole 50%, run 60% back to curb, 70% , 80%, 90%, 100%
Calf Raises on the curb x 20
THA-THANG:

Today’s Theme: ABC’s – Arms, Burpees, Core

Mosey to big parking lot across grassy knoll

Big Parking Lot – Do the following exercises and run to the next light pole. At the end of the parking lot do Stargazing Starfish (Starfish but do arms & legs all in and out at the same time) until we pick up the 6

Arms 24 x Walking Merkins (Wide, Plank walk into Diamond, repeat, counting each Merkin as 1)
Burpees 24 x Burpees
Core BBS

Get a 10 count, number off 1 to 3 for groups. Mosey to coupon pile – each PAX has their own.

Coupon Pile – 3 stations (7-minute timer)

Arms – Top of Hill 4 x Pull-ups + 20 Hand-release Merkins
Burpees – Bottom before the stairs 4 x Blockees + 20 Burpees
Core – Bottom after the stairs – 4 x Louganis (BBS + CMU above your head) + 20 4ct Heavy American Hammers

Call time, get a 10 count. Mosey to newer parking lot with lots of lighting.

Newer parking lot with lots of lighting

Arms 24 x (Hand-release?) Merkins (the Q had a mental lapse here but we did Merkins of some variation)
Burpees 24 x Burpees
Core 24 x 4-ct Flutter kicks
D # x Derkins (S/O to Anchorman for calling an exercise that starts with ‘D’ when I tasked him with it)

Mosey back to the AO with the JUCO Rush PAX joining us.

Everyone on the curb, it’s time for Burpee-cides for approx. 3 minutes
Sprint/run/jog to first light pole, do a burpee, sprint back to the curb
Sprint/run/jog to second light pole, do a burpee, sprint back to the curb
Sprint/run/jog to third light pole (curb before water retention pond where the geese are), do a burpee, sprint back to the curb

Repeat. We got approximately 1 full rep in and some got a 4th sprint + burpee.

MARY:
Ain’t nobody got time for that
COUNT-OFF & NAME-O-RAMA
14 for Beatdown, 7 for RUSH (click for picture)
CIRCLE OF TRUST/BOM:
Do you remember where you were on June 24, 2019? I do. @5k gave me this idea a while back because in their family they celebrate Spiritual Birthdays (the more important ‘date’ if you ask me). It’s not necessary for salvation to remember the date / time / place you repented of your sins, confessed Jesus as Lord, and choose to take up your cross and follow Him- but the idea stuck out to me because of where I was on June 24, 2019.

So where was I on June 24, 2019? My grievous and wicked sin had caused my wife to kick me out of the house and I was sleeping at some wonderful people from church’s house one night because I was too ashamed to go to my parents’ house at first. I woke up at 3am and was overwhelmed by my sin- not just trying to avoid consequences as I had “fake repented” before, but truly confessing them to God and asking Him to forgive me because of Christ’s finished work of a perfect life lived, unjustly crucified, and the Father raising Jesus from the dead. I told Jesus I didn’t know if the prayer I’d prayed when I was 10 was real or if I was confessing Him for the first time truly, but it didn’t matter because I repented and turned from my sins through His power. I was face down on rug for who knows how long, but after I did that I was indeed as 2 Corinthians 5:17 says “a new creation”.

So what did I do? It was as easy as ABC:
Admit that I was a sinner (specifically by confessing them to God and repenting of them)
Believe that Jesus is the perfect Son of God and He died on the Cross for my sins
Call upon God to save me because of what Jesus did and I am dead without Him

My sin was pervasive, wicked sexual sin and LOTS of lying. I turned from those to Jesus. There’s more to it, and I’d be glad to share more with any of you about how God has changed me, but the question you need to ask is:

Are you repenting? Are you confessing your sins to God? This isn’t a one-time thing even though once you truly confess and repent you are saved. It is ongoing, daily humble confession and repentance. When God resurrects our souls, He expects us to bear fruit as the sign we’re alive in Christ. When we confess and repent of our sins, we do several things (and more I’m sure I’ve not exhaustively listed below):

-we demonstrate fruit in keeping with repentance (Matthew 3:8)
-we make sure our calling (2 Peter 1:10)
-we show others Jesus in us bearing the fruit in ourselves and others (Matthew 13:8)
-we prove ourselves truly repentant (2 Corinthians 7:8-11)

I wasn’t truly repentant before this day last year. I had faked it and lied so much I even lied when I didn’t intend to. But the Scripture just mentioned does indeed tell the story of how I’ve walked this past year

2 Corinthians 7:8-11

8 For even if I made you grieve with my letter, I do not regret it—though I did regret it, for I see that that letter grieved you, though only for a while. 9 As it is, I rejoice, not because you were grieved, but because you were grieved into repenting. For you felt a godly grief, so that you suffered no loss through us.

10 For godly grief produces a repentance that leads to salvation without regret, whereas worldly grief produces death. 11 For see what earnestness this godly grief has produced in you, but also what eagerness to clear yourselves, what indignation, what fear, what longing, what zeal, what punishment! At every point you have proved yourselves innocent in the matter.

Q1: What is the sin you’re needing to keep putting to death (Colossians 3:5-11)?

Q2: What part of repentance do you need to work out (2 Corinthians 7:8-11)?

MOLESKIN:
Prayed for more increasing unity in our city and nation. I’m thankful for F3. You men have pushed and pursued and sharpened me in ways I couldn’t have imagine on this date last year. My 1-year F3iversary is coming up so be on the lookout for a repeat (or possibly modification) of that beatdown in the near future!
ANNOUNCEMENTS:
Q101 this Friday, June 26, at Shamrock led by Tank (with extended time after for discussion & teaching of how to lead a Q)
Q101 also Friday July 10, at JUCO led by Judge Judy.

SYITG soon, HIMs!