F3 Knoxville

Tag: Borg

2 Masters

THE SCENE: Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Side straddle hop
  2. Tempo merkins
  3. Moroccan night club
  4. Tempo squat
  5. Cherry pickers
  6. Run to track + 1 lap
  7. Leg swings

THA-THANG:

The point of the workout is to try to serve 2 masters:  abs and sprints.  We drew cards and each suit had an ab exercise + sprint distace:

  • Hearts – 2x card number LBCs + 100m
  • Diamonds – Big Boys + 200m
  • Clubs – Hello Dollys + 300m
  • Spades – Heels to Heaven + 400m

What ended up happening is we spent the 90% of the time running and only served the sprinting master.

CIRCLE OF TRUST/BOM:
I shared Luke 16:1-13 and highlighted verse 13:  “No servant can serve two masters, for either he will hate the one and love the other or he will be devoted to the one and despise the other.  You cannot serve God and money.”  This was illustrated in our lopsided workout.  We tried to do 2 things and only did one of them well.

ANNOUNCEMENTS:
We announced a family workout for Saturday the 24th of July at 0700.

Friendship and Servant Leadership

The Scene: 70 and humid

Welcome/Disclaimer – YES

Warmup: SSH, Tempo Merkins, Mountain Climbers, Overhead Clap, LBAC-fwd/bckwd, Projectivator, Cherry Pickers

The Thang
• Follow the Leader to Library Parking Lot: mosey, side step, karaoke, bear crawl, skip, high knees to library parking lot: burpee broad jump toward Amphitheater
• Mucho Chesto @ Amphitheater: 10 – merks, 10 – werkins, 10 – diamond merks, 10 – stagger right, 10 – stagger left (hold plank – someone lead until 6)(rinse/repeat)
• 10 Box Jump/Step Up and Bernie up hill, 10 jump squats at top. (rinse/repeat)
• @ Playground: Baby Murph – 5 pull-ups, 10 merks, 15 squats (5 rounds) = 25 pull-ups, 50 merks, 75 quats
• Bear Crawl to Pool: 10 Wallups
• Follow the Leader to Friendship Bell: mosey to Parallel Bars – hold Al Gore till each pax has a chance to hand walk across bars, BBS till 6, mosey to Friendship Bell for Mary

MARY:
Kick-Flip to lead, other AOQs and guests, and Judge Judy

COUNT-OFF & NAME-O-RAMA
16 STRONG

CIRCLE OF TRUST/BOM:
2 years and 2 months ago, David Greer became Kick-Flip. (He pointed out that I was on Q that day!) Today we know him as a man of character, a leader among men. When he leads, he’s creative, he’s personal, he pushes us. He serves us by leading. So many of his Qs are memorable, the workout, the word, his leadership and drive, his friendship and encouragement. We are all better men because of him and we are glad to give him the Shovel Flag as our AOQ at the Project.
Maybe one of you will be AOQ after him. I hope you will all step up to Q soon. Just as we need Kick-Flip to show up, we all need you/each other to show up. It’s not only how we get better as men and leaders, it’s how we see and experience the diversity and creativity of God in fitting us together, in both our leading and our following. Your strengths pushes us in our weakness and vice versa. We are all disciples, followers/fellow travelers, friends, of Jesus. In Christian friendship, we disciple each other. We encourage each other. We call each other higher up and further in. Friendship is discipleship when Christ is in you. When you Q, you both lead and serve the men around you as friends. It is both friendship and servant leadership.

MOLESKIN:
Much appreciation to Judge and guys from other AOs who came to support and celebrate the passing of the The Project Shovel Flag to Kick-Flip. Shout out to Trolley who began the tradition of taking the picture at the Friendship Bell.

PRAYER:

Ribbed’s wife, men at Equalizer and other AOs whose marriages are struggling, Kick-Flip’s wife and new baby on the way

ANNOUNCEMENTS:
July 24 CSAUP “Off the Chain”

 

Family workout – Do things no one else can do

THE SCENE: Sunny Summer morning with plenty of 2.0s on hand
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Side Straddle Hop
  2. Seal squats
  3. High Knees
  4. Cherry Picker

THA-THANG:
Tour of the AO. Each Exercise 30 seconds AMRAP

  • Bell
    1. Step ups
    2. Dips
  • Bridge
    1. Imperial Squawkers  
    2. LBCs
  • K25 Hill 
    1. Mountain Climbers
    2. Bear crawl up hill
    3. Burpees
  • Pond
    1. Pushups 
    2. Run around pond
    3. Sit ups
  • Playground
    1. Climb and slide
    2. Pull ups
  • Amphitheater
    1. Basilisk
    2. Squats
  • Pool Wall
    1. Wall ups
    2. Bobby Hurleys

COUNT-OFF & NAME-O-RAMA
In addition to the tagged PAX, 2.0s were Batman, Raptor, Nerf, FNG – Buttercup, Lollipop (or the diseased one?), Go-kart, Ice Cream, Doughnut, FNG – Sweater, and FNG – Pikachu. Also, Borg brought his wife, FNG – Popcorn.
CIRCLE OF TRUST/BOM:
Great scene in Big Trouble in Little China where Egg Shen gives the heroes a potion that will let them “see what no one else can see. Do what no one else can do.” But you don’t need a magic potion. Each one of us already sees what no one else can see and has the chance to do what no one else can do. I see three things we should do in response to this reality so that we can be ready:

  1. Learn to do stuff – You can only do what you can do. Learn more and you can do more. Take the opportunities you have at home, school, and everywhere else.
  2. Pay Attention – If you want to act when the time comes, you have to realize that the time has come. Keep your eyes and ears open so you can see your opportunity when it shows itself.
  3. Step up – When the critical moment comes, it is often easy to look around for someone else to take action. Don’t wait for someone else, step up and take action. Nobody else can do it like you.

MOLESKIN:
Great fellowship time afterwards. Kids really enjoyed it. We will look into another one of these in July.
ANNOUNCEMENTS:

HEAVY PT

THE SCENE: 64 and BEAUTIFUL
F3 WELCOME & DISCLAIMER: YEP.
WARM-O-RAMA:
Led by Borg (Mark McKeever)

THA-THANG:

20 – 15 – 10 Reps (20 reps of each mvmt/run lap, rinse/repeat 15 w/lap, 10 w/lap)
Curls
Thrusters
Tri Ext
Squats
Run a lap w/ CMU

Hold CMU Gore till 6

FLORA 1-2-3 (Battle Buddy)
1. Upper: 100 Merkins
• Switch every 10
• Plank on CMU
• Run LAP around Lot w/CMU
2. Core: 200 CMU LBC
• Switch every 20
• 6” leg lift/hold CMU above head
• LAP w/CMU
3. Legs: 300 CMU Squats
• Switch every 25
• CMU Gore
• LAP w/CMU

TIME! Mosey back to ShovelFlag. Here’s what we DIDN’T GET TO DO…

Tinseltown Stairs
• 10 Single-arm rows (each side) – CMU stairs
• 10 Lunges (each side) – CMU stairs
• 10 Good Mornings+ 10 BBS – CMU stairs
• 10 Uneven Merkins (each side) – CMU stairs
• 10 Kettle Swings + 20 Overhead Calf Raises – CMU stairs

MARY:
Led by Borg (Mark McKeever)

COUNT-OFF & NAME-O-RAMA
7STRONG did some HEAVY PT

CIRCLE OF TRUST/BOM:
WORD BY BORG

MOLESKIN: 

ANNOUNCEMENTS:
Family Q this Saturday at The Project led by Mathlete and Biohack; Shovel Flag transfer to Kickflip on Tuesday, June 29; CSAUP “Off the Chain” July 24

Leave A Trace

THE SCENE:  70 and drizzle
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

Overhead clap
Cherry pickers
Seal clap
Tempo merkins
Mountain climbers

THA THANG:

The Seabiscuit

10 Burpees

20 Merkins

30 Squats

All the way up to 4 laps and back down

MARY:

PAX Choice

COUNT-OFF & NAME-O-RAMA

9 of the best men that I know

CIRCLE OF TRUST/BOM:

Last week, my family camped in South Carolina’s Table Rock State Park and the Pisgah National Forest.  Both were gorgeous areas and I highly recommend them for a weekend getaway (both are around 3 hours from Knox).  Several times while we were camping, I saw references to the “Leave No Trace” outdoor ethic – a sign here, a ranger-led talk over there… If you are unfamiliar, the 7 Principles of Leave No Trace are;

  1. Plan ahead and prepare
  2. Travel and camp on durable surfaces
  3. Dispose of waste properly
  4. Leave what you find
  5. Minimize campfire impacts
  6. Respect wildlife
  7. Be considerate of other visitors

Leave No Trace might be summarized in one word – impact.  The idea is to minimize the impact that you make in nature – to the extent that someone else might camp right after you and have no idea that you had been there.

When it comes to our faith – what a shame it would be if we claimed to connect with God in our heart, yet there was no evidence of it outwardly.  What a tragedy it would be if our faith left no trace on our lives.

Summarizing from the book of James (2:14-26)

What good is it if you say you have faith but don’t show it by your actions? Suppose you see a brother or sister who has no food or clothing, and you say, “Good-bye and have a good day; stay warm and eat well”—but then you don’t give that person any food or clothing. What good does that do?  Can’t you see that faith without good deeds is useless?  Just as the body is dead without breath, so also faith is dead without good works.

Your faith should be leaving a trace…on your schedule…on your priorities…on your bank account…

MOLESKIN:

Hat tip to whomever came up with the Seabiscuit workout

PRAYERS / ANNOUNCEMENTS:

Speaking of good works… If you are free on Saturday morning, sling some mulch at the Wesley House!  See Slack for details