F3 Knoxville

Tag: Borg

Dealing with Guilt

THE SCENE: hot and sticky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 Projectivator, 15 Imperial walkers, 15 Mountain climbers, 10 tempo Merkins, 15 Moroccan night club, 10 tempo squats
THA-THANG:
Mosey to the big parking lot south of the highschool.

Here’s the 7 of diamonds.  Do each exercise at each corner of the diamond.  All exercises are in increments of 7.

  • 7 burpees
  • 14 merkins
  • 21 squats
  • 28 SSH
  • 21 flutter kicks IC
  • 14 wide-arm merkins
  • 7 burpees

Then, mosey to the track for a lap of Catch Me If You Can. Partner does 3 burpees while the other is running backwards around the track. Flapjack when partner 1 is caught.

Mosey back to shovel flag.
MARY:
Various LBCs
COUNT-OFF & NAME-O-RAMA
5 in attendance at the Project this morning.
CIRCLE OF TRUST/BOM:
“You have heard that the ancients were told, ‘You shall not commit murder ’ and ‘Whoever commits murder shall be liable to the court.’ But I say to you that everyone who is angry with his brother shall be guilty before the court; and whoever says to his brother, ‘ You good-for-nothing,’ shall be guilty before the supreme court; and whoever says, ‘You fool,’ shall be guilty enough to go into the fiery hell. Therefore if you are presenting your offering at the altar, and there remember that your brother has something against you, leave your offering there before the altar and go; first be reconciled to your brother, and then come and present your offering.”

Matthew 5:21‭-‬24 NASB

Jesus is teaching a more excellent way. It is not just about following the commands, but about the condition of the heart. That’s why if we have something against someone, we need to make it top priority to reconcile. Jesus mentions stopping in the middle of worship to reconcile with a brother. If we allow an issue to fester, it will just get more and more difficult to address.

MOLESKIN:

ANNOUNCEMENTS:
CSAUP coming up at Dog Pound.

Seek first

THE SCENE: 60s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo Merkins, 15 Moroccan night club, 15 Imperial walkers, 10 tempo squats
THA-THANG:
Mosey to the playground.  Perform 10 pull-ups and 20 merkins at the playground.  Run to the opposite side of the amphitheater and do 20 derkins and 20 dips.  Repeat once.  For round 2, perform 10 pull-ups and 20 squats at the playground and then 10 box jumps and 20 lunges (10 each leg).

Mosey to the track and football field.  On the field, assemble on the goal-line for a modified version of Bear-way-to-Heaven.

  • bear crawl to the 10 and do 10 burpees, mosey back to goal-line
  • bear crawl to the 30 and do 8 burpees, mosey back to goal-line
  • bear crawl to the 50 and do 6 burpees, mosey back to goal-line
  • bear crawl to the 30 and do 8 burpees, mosey back to goal-line
  • bear crawl to the 10 and do 10 burpees, mosey back to goal-line

Next, perform 20 squats at the goal-line and sprint to the 50 and do 20 merkins and mosey back to the goal-line. Then, do 20 sumo squats at the goal-line and sprint to the opposite goal-line and do 20 diamond merkins and sprint back to the goal-line.

MARY:
15 flutter kicks, 10 side crunches each side
COUNT-OFF & NAME-O-RAMA
9 with 2 FNGs at the Project. Welcome Chef Jitsu and FNG to be named (he wanted to keep his distance in the circle due to a previous merlot spill).
CIRCLE OF TRUST/BOM:
“No one can serve two masters; for either he will hate the one and love the other, or he will be devoted to one and despise the other. You cannot serve God and wealth. “For this reason I say to you, do not be worried about your life, as to what you will eat or what you will drink; nor for your body, as to what you will put on. Is not life more than food, and the body more than clothing? Look at the birds of the air, that they do not sow, nor reap nor gather into barns, and yet your heavenly Father feeds them. Are you not worth much more than they? And who of you by being worried can add a single hour to his life? And why are you worried about clothing? Observe how the lilies of the field grow; they do not toil nor do they spin, yet I say to you that not even Solomon in all his glory clothed himself like one of these. But if God so clothes the grass of the field, which is alive today and tomorrow is thrown into the furnace, will He not much more clothe you? You of little faith! Do not worry then, saying, ‘What will we eat?’ or ‘What will we drink?’ or ‘What will we wear for clothing?’ For the Gentiles eagerly seek all these things; for your heavenly Father knows that you need all these things. But seek first His kingdom and His righteousness, and all these things will be added to you. “So do not worry about tomorrow; for tomorrow will care for itself. Each day has enough trouble of its own.”

Matthew 6:24‭-‬34 NASB

This is truly one of my favorite passages. As it often happens, when YHC read this yesterday, I picked up on a detail that I had not considered before. Verse 25 begins with “For this reason…” which indicates that something in the previous verse is the reason mentioned. From verse 25 through the end of the chapter, Jesus tells us not to worry about our clothes, our food, or our time. The reason not to worry is that God will take care of us when we put Him first. If we put Him first, “all these things will be added to you”.

MOLESKIN:
It was great to have a couple of young bucks to get us to try to not be outdone. Well done!
ANNOUNCEMENTS:

Proverbs 1-10

THE SCENE: Cool and clear.  High 50s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Shared the good word at the beginning:  Deuteronomy 11:18-19 – You shall therefore lay up these words of min in your heart and in your soul, and you shall bind them as a sign on your hand, an they shall be as frontlets between your eyes.  You shall teach them to your children, talking of them when you are sitting in your house, and when you are walking by the way, and when you like down, and when you rise up.

The goal is to remember and dwell on the Proverbs we are going to hear and experience today.

  1. Side straddle hop
  2. Overhead clap
  3. Tempo squat
  4. Cherry picker
  5. Moroccan night club

THA-THANG:
Run to K25 hill and read a verse from Proverbs.  Each verse has a related exercise.  Perform the exercise for 1 minute and then run up and down the hill.  There are also exercises at the top of the hill.

  1. 1:7 – The fear of the Lord is the beginning of knowledge; fools despise wisdom and instruction. —burpees (20 squats at top)
  2. 2:4 – (regarding wisdom) if you seek it like silver and search for it as hidden treasures, —bear crawl up the hill (20 merkins at top)
  3. 3:5 – Trust in the Lord with all your heart, and do not lean on your own understanding. — Al Gore (20 squats at top)
  4. 4:12 – (regarding teaching wisdom) When you walk, your step will not be hampered, and if you run, you will not stumble. — Bernie up the hill (20 merkins at top)
  5. 5:7-10 – (warning against adultery) And now, O sons, listen to me, and do not depart from the words of my mouth. Keep your way far from her, and do not go near the door of her house, lest you give your honor to others and your years to the merciless, lest strangers take their fill of your strength, and your labors go to the house of a foreigner, — side plank (ear to ground) (40 lbc’s at top)
  6. 6:9-11 – How long will you lie there, O sluggard?  When will you arise from your sleep?  A little sleep, a little slumber, a little folding of the hands to rest, and poverty will come upon you like a robber, and want like an armed man.  — stargazer (10 basilisks at top)
  7. 7:25 – Let not your heart turn aside to her ways; do not stray into her paths, — lunges (40 lbc’s at top)
  8. 8:14 – I have counsel and sound wisdom; I have insight; I have strength. – merkins (10 basilisks at top)
  9. 9:7-9 – Whoever corrects a scoffer gets himself abuse, and he who reproves a wicked man incurs injury.  Do not reprove a scoffer, or he will hate you; reprove a wise man, and he will love you.  Give instruction[b] to a wise man, and he will be still wiser; teach a righteous man, and he will increase in learning. — burpees (40 lbc’s at top)
  10. 10:19 – When words are many, transgression is not lacking, but whoever restrains his lips is prudent. — Freddy Mercury (10 basilisks at top)

We had extra time and Q had Slappy and Kickflip pick number from the list to repeat.  Proverbs 7 and 5 were chosen.  PAX then RTB (returned to base)

CIRCLE OF TRUST/BOM:
Deuteronomy 11:18-19 – You shall therefore lay up these words of min in your heart and in your soul, and you shall bind them as a sign on your hand, an they shall be as frontlets between your eyes.  You shall teach them to your children, talking of them when you are sitting in your house, and when you are walking by the way, and when you like down, and when you rise up.

Remember and think on these proverbs.  Teach them to your children.

Show Preference to Others

THE SCENE: warm 60s at the Project
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 10 imperial walkers, 10 tempo squats, 15 Mountain climbers, 10 tempo Merkins, 15 Moroccan night club
THA-THANG:
Perform an exercise with CMU on one end of the lot and then bear crawl to the other end with CMU. Perform next exercise and then carry around the lot back to the start. Go through the full list and do AMRAP.

  • 15 staggered block Merkins each side
  • 30 Curls
  • 30 Squats
  • 30 Heavy Freddie’s (2-ct)
  • 10 Blockees
  • 30 Presses
  • 30 Rows
  • 30 Lunges total
  • 20 Heavy BBS
  • 20 Thrusters

MARY:
15 flutter kicks, 15 LBCs, plank
COUNT-OFF & NAME-O-RAMA
6 got it done today at the Project. Welcome back Chaco!
CIRCLE OF TRUST/BOM:
“Do nothing from selfishness or empty conceit, but with humility of mind regard one another as more important than yourselves; do not merely look out for your own personal interests, but also for the interests of others. Have this attitude in yourselves which was also in Christ Jesus, who, although He existed in the form of God, did not regard equality with God a thing to be grasped, but emptied Himself, taking the form of a bond-servant, and being made in the likeness of men.”

Philippians 2:3‭-‬7 NASB

YHC has shared this passage before, but I feel strongly enough about its message to share again. I think this is a passage that we should read daily as a reminder. Think of the impact one can have by thinking of another person as more important than themselves. This could be as simple as letting someone merge infront of you at an on-ramp. Or perhaps wearing a mask despite your own convictions just to make someone else more comfortable. This year YHC has seen so much division associated with COVID-19. I would have thought that Christian’s would have been very willing to accept discomfort for the sake of someone else. I was wrong. Jesus showed us the ultimate example of humility and willingness to give preference to others by giving up His place in Heaven to come to this filthy, sin-covered earth to die. He knew that His death was the only way we would get a chance at paradise in Heaven. Think about this message the next time you encounter an opportunity to comply with someone else’s preference for their sake.

MOLESKIN:
Everyone got through one full round plus a little extra.
ANNOUNCEMENTS:

Two Years

THE SCENE:   60 and calm.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

  • Moroccan nightclub
  • Seal jacks
  • Abe Vagoda
  • Cherry Pickers
  • Mountain climbers
  • Merkins
  • Projectivator

THA THANG:

Short mosey to the Friendship Bell

  • Raccoon crawl around the perimeter
  • 11s – Chest tap irkins and box jumps

 

Mosey to K-25 Hill.  Pair up.

  • Partner 1:  Up the hill
    • 1st time – Sprint
    • 2nd time – bear crawl
    • 3rd time – Bernie
  • Partner 2 – Exercises
    • 45 burpees
    • 45 BBS
    • 45 lunges (2-ct)
    • 45 squats
    • 45 Merkins

Mosey back.

5 jump squats, 10 wall-ups, 5 jump squats, 15 inverted rows.  Repeato.

MARY:

Sprints – winner leads core exercise.  Repeato until we are all whipped.

COUNT-OFF & NAME-O-RAMA

8 of the best men I know

CIRCLE OF TRUST/BOM:

Two years…  Two years ago, I was the FNG when Snaggletooth led the incredible workout that we repeated this morning.  I am so thankful for this group and grateful to the men who come out day after day to challenge each other physically, spiritually, relationally – I’m a better father, husband, and friend because of F-3 Project.

The reflection that I had for us this morning is from 1 Corinthians 13 – The Love Chapter…

“Love is patient and kind; love does not envy or boast; it is not arrogant or rude. It does not insist on its own way; it is not irritable or resentful, it does not rejoice at wrongdoing, but rejoices with the truth. Love bears all things, believes all things, hopes all things, endures all things.”

We zoomed in on those last few words, “…endures all things”.  In the original Greek, the word rendered in English as “endures” is hypomenei.  The word literally means, “remaining under the load” – but suggests something more like a military force that is being besieged and ordered to dig in! Defend the stronghold! Repel the enemy!  What are the enemies of love that we need to repel?  One is complacency.

Complacency is the subtle and silent enemy of your marriage.

There are outliers on either side – but experts say that, on average, it takes about 2 years for the “Honeymoon Phase” of a marriage to taper off.  In the beginning of our relationship, we are smitten with our spouse, wanting to always be around her, wanting to always please her and impress her.  Over time – around 2 years – that feeling tends to wane and a sense of complacency about our marriage can take hold.  What was once fascinating can become familiar.  Where we were once passionate, we can become passive.

Dr. Skip Moen, Academic Dean of Master’s International Divinity School, suggests that the word hypomenei could be understood as, “to stand firm…or to stay alive…”  So, the challenge issued this morning was to do something intentional today to keep alive (or breathe fresh life into) the spark in your marriage.  Don’t overcomplicate it.  It can be simple, like…

  • Ask her more questions
  • Be playful
  • Be spontaneous
  • Make room for quality time together
  • Play a game together
  • Schedule more sex
  • Put a flower on her pillow
  • Share a fantasy with her
  • Greet her with a bear hug after work today
  • Send her a text
  • Pray with her about her struggles
  • Laugh and make her laugh
  • Write her a note
  • Change your pattern of initiating sex
  • Express gratitude and show appreciation for her

Pick one…or a few…. Do it today!

“Love….endures…”

MOLESKIN:

Today was a repeat of the incredible workout Snaggletooth led two years ago.  Here’s his bb; https://f3knoxville.com/45-2/

ANNOUNCEMENTS:

Collecting donated items for Safe Haven through the end of the month