F3 Knoxville

Tag: Borg

The Little Thing

THE SCENE:   49 and clear.  Super!
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

  • Overhead clap
  • Cherry picker
  • Projectivator
  • Walkout merkins
  • Mountain Climber climber
  • Merkin pumps 4-ct
  • Lunge squat lunge squat

THA THANG:

Mosey to the Friendship Bell

  • 10 Bench sideways jumpovers
  • 10 chest tap irkins
  • 10 bulgarian split squats
  • Repeat

Mosey to K-25’s backside

  • 5 burpees
  • Bear crawl up, run down the other side
  • 10 jump squat 180s
  • Run up, crawl bear down the other side
  • Repeat

 Mosey to another hill

  • 5 merkin pumps 4-ct
  • Side shuffle up (switch halfway)
  • 5 Lunge squat lunge squat
  • Run down
  • Repeat

 Mosey to yet another hill

  • 10 mountain climbers
  • Bernie up
  • 5x Walkout + 3 merkins
  • Run down
  • Repeat

 Mosey to the amphitheater steps

  • 10 bobby hurleys
  • Run down
  • 10 derkins on the rail
  • Run up
  • Repeat

Mosey to the pool wall

  • Wurpees x 10

MARY:

30 sec Al Gore
30 squats
Sprint
Repeat

30 sec plank
30 merkins
LBCs
Repeat

COUNT-OFF & NAME-O-RAMA

8

CIRCLE OF TRUST/BOM:
The idea for this Word came from Rocket.  Last week, he and I were talking about his knee that he injured in July.  I remarked how he hustled so hard the workout before – racing back to the flag against Mathlete.  I said, “Man, your knee seems to be so much better!”.  Rocket responded, “Well, I’m having just a little bit of pain.  I’m thinking about going to see someone about it – to fix it while it’s little, so that it doesn’t turn into a big deal”.

That’s the Word that I want to think about; Fix it while it’s little, so that it doesn’t turn into a big deal.

Do you have anything in your life that is just a little askew?  A little bad habit?  A little sin?  Something that is not helping you accelerate to be the man you want to be?  Something tiny that you can correct before it becomes a big deal?

  • A little judgmental?
  • A little arrogance?
  • A little jealousy?
  • A little anger?
  • A little lust?

We need to saw these things off while they are little – before they become a big deal.  Because each of these things, when they become full grown – can ruin a man. 

One of the earliest recorded conversations between man and God is in Genesis 4.  Adam and Eve’s sons, Cain and Able, have each made sacrifices to God, but Cain’s is half-hearted.  He becomes envious when God favors his brother’s offering instead of his.  In that heated moment, when Cain is seeing red, God speaks to him and says, “…if you do not do what is right, watch out, because sin is crouching at the door, ready to pounce on you! You must master it before it masters you.” (Genesis 4:7, The Voice translation)

Think about that imagery of sin…crouching, then pouncing.  It makes me think of a lion getting low in the grass so that his prey either does not see him – or if they do, they think he is just a harmless little thing.  Then pounce, the lion is there!

Is there a particular sin in crouching your life?  Either so small that you don’t see it for what it is – or that you think it is just a harmless little thing?  Let’s get the little things in our life under control and fix it while it’s little, so that it doesn’t turn into a big deal”.

“You must master it before it masters you.”  Genesis 4:7

MOLESKIN:

Rejoicing and mourning.  Rejoiced for the birth of Slappy’s BFF’s son.  Mourning the loss of Biohack’s MIL.  Prayers for those families.

ANNOUNCEMENTS:

When You Run, Let Go of Your Burdens

THE SCENE: Mid-40’s. Mostly dry (rare for a recent Pool Boy Q)
F3 WELCOME & DISCLAIMER: Administered + COVID
WARM-O-RAMA:

IC Tennessee Rocking Chair x 6 (sorry I had to cut it 1 rep short for Ribbed)
IC Tempo Squat x 10
IC Monkey Humper x 10
OYO Lunges x 5 each leg
IC Pickle Pointer x 10 IC
OYO Burpee x 5

Grab CMU from the trunk of Pool Boy’s Dead Dinosaur-consuming Yaris-resembling vehicle.

OYO Goblet Squat x 10
OYO Monkey Humping Goblet Squat x 5
Demonstration Bulgarian Split Squat
IC Glute Bridge (aka Pickle Pointer) w/CMU x 10
OYO Blockee x 5

THA-THANG:
Stop #1 – Crossing before the overhang
Monkey Humping Goblet Squat x 10
Blockees / Burpees x 5
Lap around median (not Guardrail’s 2.0)
Recover + 30 count
Mosey with CMU to stop #2

Stop #2 – Modified Aiken legs w/ or w/o CMUs
10 Goblet Squats
10 Step Ups
20 Lunges (10 each leg)
20 Bulgarian Squats (10 each leg)
Run around Triangle Loop
Recover & Mosey to Stop #3

Stop #3 – From the Bottom to the top (Bernie Up, Run/Jog Down)
Bottom – 10x Rows
Top – 10x Pickle Pointers (bonus points for taking the CMU up – S/O to Dart Gun, Erector, Spotter, & Butter Knife!)
Bottom – 10x OHP
Top – 10x Side crunch (really side plank but I said side crunch so some did each). Do the other side on the 2nd time through
2x through (4x up & down) the hill then 10 x Rows + 10x OHP
Flutter Kicks x 25 IC led by Spotter. Recovery count led by Survivor
Mosey to CMU Pile

Stop #4 – Wall sit while PAX put up CMUs at CMU pile
Falling Indian Run back to the Shovel Flag. Every 5 seconds the PAX at the front of the line steps off to the side and does Squats (1st time through) / Merkins (2nd time through) until the back of the line gets to the PAX and then he falls in. 2x through then we made it to the Shovel Flag.

MARY:
Mary-Go-Round (not yet in the Exicon but I’m going to keep submitting it!)

COUNT-OFF & NAME-O-RAMA
16 PAX including 3 2.0s – Kickflip, Wanderer, Survivor (2.0 Bolt), Hound Dog, Butter Knife, Erector, Ralph, Borg, Spotter, Mustard, Dart Gun (2.0’s Blow Dart & FNG Lawn Dart), Ribbed, Pool Boy

CIRCLE OF TRUST/BOM:
Over the past little while, I’ve been wrestling with what to do with Q’s. I get crazy ideas that don’t work and have to rework a lot of what I say and do as well as modify mid-Q sometimes. But there’s one thing that I have been constantly working for and toward: shedding things I don’t need.

Hebrews 12:1-2 Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, 2 looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.

I hope my Q’s to serve the PAX and to do that best I try to think is brief but only as brief as needed.
As Einstein said “Everything should be as simple as possible, but no simpler.”

So the question is – today, what are you holding onto that you need to lay down? We have a cloud of witnesses surrounding us (whether you believe that is those who have gone on to be with the Lord before us or your F3 brothers here in the Gloom with you each morning).

1 John 2:16 says “For all that is in the world, the lust of the flesh, and the lust of the eyes, and the pride of life, is not of the Father, but is of the world.”

Which of (if not 2 or all 3 of) these things do you need to lay down?
1. Lust of the flesh – sex, food, physical cravings.
2. Lust of the eyes – money, cars, clothes
3. Pride of life – power, arrogance, self-focus

Bonus material – Watch a talk from Andy Stanley on controlling your appetite from Passion 2011.

MOLESKIN:
Prayed for Ribbed’s M, Ralph’s cousin’s husband, and for us all to seek more and more reconciliation amid the tensions of all ethnicities.

S/O to Mustard for running the ~1/2-mile each way to get it and then doing a hand off since I left my BRAND SPANKIN’ NEW PHONE (yes, I lost my old one this week) AND MY WEINKE at the bottom of Sophomore Hill. Mustard did this while I was having some post-workout mumblechatter with my sponsor , Ribbed. #SecondMileService
ANNOUNCEMENTS:
Sign up for a Q!

On the Road Again by Erector Nelson

THE SCENE: The prettiest darn spring morning we have had yet this year. 50, clear.
F3 WELCOME & DISCLAIMER – CHECK
WARM-O-RAMA:

  • High Knees
  • Tempo Squats
  • Arm circles
  • Tempo Merkins
  • Cherry Pickers
  • Michael Felps

THA-THANG:
A heavy workout on the move. We did 10 reps  unless otherwise noted.

  • Parallel bars – inverse rows, 15 merkins
  • Pool wall – wall-ups
  • Playground – pull-ups
  • Amphitheater – Box jumps and bear crawl up the hill
  • Mosey to the recruiting center and pick up a CMU
  • On the way to the Movie Theater:
    • Heavy Freddies, Overhead Press, Goblet Squats
  • At the Movie Theater, do the reps and run up the stairs
    • Thrusters
    • American Hammers x20
    • Curls x20
    • Lunges x20
  • On the way to Badger Ave
    • Blockees x5 for ORPD
    • Heavy LBCs
  • At Badger Ave, do the reps, Bernie to the Light, Sprint Back
    • Rows x20
    • Kettle Swings x20
    • Curls in Al Gore x20
  • On the way back to the Recruiting Center
    • Heavy Flutters
    • Derkins
    • Heavy Sumo Squats
    • Prison cell merkin blockees
  • Drop off the CMUs and Mosey to the Memorial
  • At the Memorial, Dive Bombers
  • Back to the Flag, just in time

MARY:
No time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

In general, people overestimate what they can get done in a short time and underestimate what they can get done over a long time.

It is a good discipline to set aside dedicated time each day for prayer. But I have encountered a pitfall that can come with it.

I have to be careful not to try and cram in everything I need to pray about. There is a part of me that just wants to get it done. But it should never be done.

The times when I have felt the most peaceful, the most content, have been times when it felt natural to turn my attention upward at the first sign of trouble.

One 5 minute chunk a day can isolate your relationship much like 1 hour a week. But if you talk to someone for 30 seconds 10 times a day, they must be with you wherever you go.

1 Thessalonians 5:16-22 – Rejoice always, pray without ceasing, give thanks in all circumstances; for this is the will of God in Christ Jesus for you. Do not quench the Spirit. Do not despise prophecies, but test everything; hold fast what is good. Abstain from every evil.
MOLESKIN:
Some good discussion
ANNOUNCEMENTS:

Project Deck of Pain Part 2: Isolated? No! Relationships in Spades!

THE SCENE: Low 30’s but dry so good to go.
F3 WELCOME & DISCLAIMER – Administered + COVID
WARM-O-RAMA:
Moroccan Night Club x 15 IC (for Erector!)
Forward Lunges x 5 ea, Reverse Lunges x 5 ea OYO
Tempo Squats x 10 IC
Tempo Merkins x 10 IC
Tennessee Rocking Chair x 10 IC

THA-THANG:
This is Part 2. Part 1 here: Soldiering Through the Project Deck of Pain

The following Spades were not done last time but we did them this time:

Location Suit Card Description Card Amt Modified Amt
Shovel Flag Spades 2 1 lap entire shovel flag parking lot 1 1
Shovel Flag Spades 3 Dips on the curb 15 5
Shovel Flag Spades 4 Bear crawl in parking lot Q’s distance Q’s distance
Shovel Flag Spades 6 Tempo squats 10 10
Shovel Flag Spades 8 Jumping Spider 10 5
Shovel Flag Spades 9 Heels to Heaven IC 20 10
Shovel Flag Spades J Stationary Lunges 10 ea leg 5 each leg
Shovel Flag Spades Q Al Gore 30 sec hold x 2 30 sec hold x 1
Shovel Flag Spades A Single Leg Calf Raise 15 ea leg 7 ea leg

From there we did the following “randomly” pulled exercises (these aren’t in order but my cards got off so I’ve just put them in a filtered list from all exercises below):

Location Suit Card Description Card Amt
Shovel Flag Spades 5 Moroccan night club (if Erector is present he must lead it IC and must be 15 reps) 15
Shovel Flag Spades Q Al Gore 30 sec hold x 2
Amphitheatre Diamonds 6 Box Jumps on low theatre wall 15
Amphitheatre Diamonds 7 Flying Squirrel 10
Amphitheatre Diamonds J Iron Mike / Bonnie Blair (ea leg) 7
Amphitheatre Diamonds Q Reach for the Sky / Let it Hang 30 sec each
Amphitheatre Diamonds K Pickle Pointer IC 20
Friendship Bell Hearts 4 Reverse Crab around bell 1
Friendship Bell Hearts 9 Leg Lifts 20
Friendship Bell Hearts A Alternating Leg single leg calf raises (single count) 40

 

MARY:
Mary-go-round (aka Rotating Dealer’s Choice) – making a normal MARY circle for Dealer’s Choice, going around the circle each PAX calls out a 4-count IC exercise . After going around, the Q or one PAX doing one of the exercises as it rotates does 10 IC reps of the exercise on the Q’s lead. PAX does the exercise the PAX to his right did. After a 3-5 sec confirmation, the Q calls out the the cadence and the PAX again do 10. Repeat for a chosen length of time or at the end during normal “MARY” part of the workout. If PAX complete all exercises in the full circle, go back to the left instead. (I made this up a few weeks ago and submitted it but it’s not on the Exicon yet)

Exercises in today’s Mary-Go-Round included the Pickle Pointer, Basilisk, LBC, Stargazer (everyone was a fan of 15 seconds of rest in!), Leg Lifts (or Heels to Heaven… the Q might have gotten these confused today!), BBS, & more!

COUNT-OFF & NAME-O-RAMA – PAX in Spades today!

CIRCLE OF TRUST/BOM:
Because of life circumstances and COVID, I haven’t attended church in person since March 2020. Lord willing, that will change on Easter Sunday, April 4, 2021. There are many factors that have gone into me staying away to care for those around me, but I want to write this to encourage those who are like me with what God has taught me and worked in me while absent.

1. God has not forgotten me and He hasn’t forgotten you.
It would be easy to get fatigued and feel like I’m not being faithful, making a difference, or really growing. I feel like I’m in no man’s land, simply riding the bench while everyone else gets to play the game of fellowship and worship each week. But we know that’s not true. Each person and especially those not present in person has a role to play in our church. God has called every member of the body to work and serve its purpose. He makes it clear in 1 Corinthians 12:21-23 21 The eye cannot say to the hand, “I have no need of you,” nor again the head to the feet, “I have no need of you.” 22 On the contrary, the parts of the body that seem to be weaker are indispensable, 23 and on those parts of the body that we think less honorable we bestow the greater honor, and our unpresentable parts are treated with greater modesty,
 
Do not fear – you and I are not forgotten.
 
2. God has been working while you were ‘away’ both in you and in others.
In many ways, relationships cannot help being had in person. There are various methods of communication – email, letters, endless Zoom meetings for work and with family- but these are not exactly the same. We feel it with the drain from being in front of a screen longer than any of us knows we want to be. Even those of us who are technophiles (previously loving technology a little too much) want to join in with the technophobes (that computer is ‘of the devil’ as Bobby Bouche’s mother would say) and take a break from the endless virtual communication we get. So, for those who you haven’t seen and those who haven’t seen you for a year or so, remember that you have changed and so have they. Lord willing, you’ve both become more Christ-like and the best version of you. But if you have stumbled, if that person has not followed as straight-and-narrow of a path as you or I may think they should have, there is grace for that as well. When you see someone after not seeing that person for some time, go into it with the thought “God how can I love the 2021 (person’s name)?” Colossians 4:6 reminds us how those conversations are to be ” 6 Let your speech always be gracious, seasoned with salt, so that you may know how you ought to answer each person.”
 
God will give you the words, just listen to what the Spirit says in that moment and not your flesh is saying. Trust Him with your relationships.
 
3. Remember true community starts and ends with fellowship with God.
Jesus condescended from perfect communion with the Father and Spirit. We do not yet have that fellowship, and it is God’s good gift to use by giving us other people who are made in His image, giving them value and dignity and making them capable of relationship. This is God’s design, but as with all things, you and I need to realize that fellowship is to point us to God. Our church family should be one of the dearest groups of people and especially many individuals there can be so edifying and encouraging to us as friends, brothers, sisters, fathers, and mothers. When we gather 2 or more, God is manifestly with us. But there is no replacing time with God and communion with the Lord. Are you following the example of Mary (Luke 10:38-42), sitting at Jesus’ feet? Are you slowing down, carving time out of your “busy schedule” to make time for what trutly matters? Or have you let the feeling of isolation pull you away from making time to intentionally get alone with Jesus every day (as Jesus Himself did with the Father in the GLOOM in Mark 1:35)
 
This last point has been of particular relevance to me in the preceding few months. I’ve been lonely and anxious, struggling with seeking other things to soothe my flesh rather than pressing into the Spirit.
 
All of these are a call to press into God and not let the things and people of this world be what take the cake for you. Appropriately desire community with others, trust God to work in those relationships, and seek God first and most.
 
Proverbs 18:1 – Whoever isolates himself seeks his own desire;
    he breaks out against all sound judgment.
Press into relationships, especially the one with your Creator!
MOLESKIN:
Glad to have Baby Boomer visit us!

ANNOUNCEMENTS:
Shamrock F3 Shirt Deadline is 3/13/2021

Update on prayer

THE SCENE: mid 30s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo Merkins, 15 Imperial walkers, 10 tempo squats, 15 Moroccan night club
THA-THANG:
Mosey to the highschool main entrance. Do 11s starting with 10 wall-ups beside the bottom of the stairs and 1 diamond merkins over near the garage doors.

Line up single file and begin the Bataan Death March. PAX in the back drops and does 3 burpees and then sprints to the front of the line. As the sprinter passes the PAX in the back, that PAX drops for the burpees. Repeat.

We took the long way around to the playground. 10 pull-ups at the playground, 20 derkins at the amphitheater, 20 2-ct flutter kicks, and 10 prison cell merkin burpees at the top of the hill. AMRAP

MARY:
15 Freddie Mercury, protractor
COUNT-OFF & NAME-O-RAMA
8 including Colonel from Johnson City
CIRCLE OF TRUST/BOM:
So, at the first of the year, YHC stated that I was going to start to take a few minutes to start my day in prayer. I am sad to report that I have failed miserably. I may have gotten a couple of days at the beginning, but that was it. At JUCO, Spotter has been issuing a monthly challenge. His choice for March: 10 straight minutes of prayer and meditation. Before beginning, I thought “how am I going to fill 10 minutes”? Sad right? You know what? It was super easy! I just started talking to God about all the things on my mind and before I knew it, 10 minutes were gone. Here is my challenge: participate in this monthly challenge. What a way to build our relationship with the Father!
MOLESKIN:

ANNOUNCEMENTS: