Breadstixx – Page 3 – F3 Knoxville

HEAVY PT @ JUCO

October 24, 2022 Snaggletooth

THE SCENE: 41
F3 WELCOME & DISCLAIMER: Done.
WARM-O-RAMA:

Projectivator x7
Squats 5 Tempo + 5 4-ct
Merkins 5 Tempo + 5 4-ct
Mountain Climbers x10
Growing Baby (LBAC) x10
Moroccan Nightclub x10
5 Cherry Pickers
5 Burpees OYO
Stretch OYO
Mosey to Physical Plant
THA-THANG:

Mucho Chesto: 10 Merkins, 10 Diamond Merkins, 10 Wide Merkins, 10 Stagger Left Merkins+10 Stagger Right Merkins=50 Merkins (2 Rounds)

HEAVY Lazy Dora: Partner up, 1 CMU/pax

100 Merkins on CMU (switch every 10) while battle buddy holds plank on CMU (Both take CMU to the top of the stairs and back down)
200 Heavy LBC holding CMU above head (switch every 20) while battle buddy does 6″ leg hold w/ CMU above head (Both take CMU to the top of the stairs and back down)
300 Heavy Squats (switch every 25) while battle buddy holds Heavy Al Gore (w/CMU)(Both take CMU to the top of the stairs and back down)

MARY:
PAX CHOICE

COUNT-OFF & NAME-O-RAMA
10STRONG

CIRCLE OF TRUST/BOM:
God is Holy – set apart, altogether different, perfect, yet He reveals Himself to us through creation, through the Scriptures, through beauty, family, the church, our circumstances. In Jesus, He shows us who He is, and I’m amazed that He reveals Himself to me as a Friend. Not a casual acquaintance, or a buddy, but a Friend – One who laid down His life down for us. “A Friend loves at all times, and a Brother is born for adversity” (Proverbs 17:17). “A man of many friends may come to ruin, but there is One who sticks closer than a brother” (Proverbs 18:24). These verses point to the need of a man for friendship. Few men are willing to admit they are lonely. Some men acknowledge they are searching for friendship, and F3 meets that need for several. Some find in their wives a best friend. But we find in Jesus, a Friend that fulfills the kind of true love and intimacy that we need and search for, and God created us for. Friendship may sound unnecessary, or trite, but this need in me is a way for me to understand God’s love for me.

Ephesians 3:14-21 is a powerful and beautiful passage that contains so much, but it also speaks to me of God choosing me for love and intimacy:

“For this reason I bow my knees before the Father, 15 from whom every family in heaven and on earth is named, 16 that according to the riches of his glory he may grant you to be strengthened with power through his Spirit in your inner being, 17 so that Christ may dwell in your hearts through faith—that you, being rooted and grounded in love, 18 may have strength to comprehend with all the saints what is the breadth and length and height and depth, 19 and to know the love of Christ that surpasses knowledge, that you may be filled with all the fullness of God.

20 Now to him who is able to do far more abundantly than all that we ask or think, according to the power at work within us, 21 to him be glory in the church and in Christ Jesus throughout all generations, forever and ever. Amen.”

There’s nothing better…

MOLESKIN:
Great to spend time with my JUCONIAN BROTHERS!

ANNOUNCEMENTS:
Brolympics next weekend – check Slack for details

Lack of Room Service

October 14, 2022 5K

THE SCENE: A bit chilly, but refreshing
F3 WELCOME & DISCLAIMER: Executed
WARM-O-RAMA:

SSH

Tempo Squats

Merkins

Windmill

Calf Raises

THA-THANG:

Mosey to the new math building

Section I – A bit of Arms

20 Dips IC

Run around the building

20 Step Ups IC

Run around the building

20 Dips IC

Mosey to the large east side parking lot

Section 2 – A bit more arms

50 Merkins

Run to the other side of the parking lot

50 Squats

Run back

50 Merkins

Run to the other side of the parking lot

50 Squats

Mosey to the Pond

Section 3 – 4 corners

Run around the pond – stopping at each corner and doing the following

10 Catalina Wine Mixers

15 Burpees

20 Big Boys

30 Squats

Mosey to the courtyard

Section 4 – A bit more arms

20 Dirkens

20 Irkens

Lap around the courtyard

20 Dirkens

20 Irkens

Lap around the courtyard

Mosey back to the flag (doing Freddy Mercuries and Flutter Kicks along the way)

MARY:
No time

CIRCLE OF TRUST/BOM:
Have an attitude of gratitude – be thankful for the group, take care of each other, and strive to help your fellow brothers be better HIMs

Mission Accomplished

October 5, 2022 Papa Lock

THE SCENE: A brisk 40 degrees but clear skies, gentle breeze and good visibility
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some side straddle hops, tempo merkins and squats, local cherry pickers, Projectivators, and climbing the mountain.
THA-THANG:
Rugby shuttle run to the CMU pile

The mission: Gather the required hash (tally) marks for each exercise group. Most hash marks required multiple reps to count, and approved modifications to earn a tally were included:

Bodybuilders
2 burpees (w/ merk) : 1 BB
3 burpees (no merk): 3 BB
1 hash = 5 BB, 10 with, 15 w/o
20 hash marks required
Pull-ups
10 Bent Over Rows : 1 PU
1 hash = 5 PU, 50 BOR
20 hash marks required
Running Laps
1 hash = 1 lap
20 hash marks required
Clean & Press (with CMU)
2 squats : 1 C&P
4 OHP : 1 C&P
1 hash = 10 C&P, 20 squats, 40 OHP’s
40 hash marks required
Freddy Mercuries
2 Big Boys : 1 FM
5 LBC : 1 FM
1 hash = 10 FM, 20 BB, 50 LBC
40 hash marks required
Clock Merkins
20 merkins : 1 CM
30 knee merkins : 1 CM
1 hash = 1 CM, 20 m, 30 km
40 hash marks required

MISSION ACCOMPLISHED! Victory Rugby Shuttle Run back to the flag

MARY:
With 3 minutes to spare, did some LBC’s, pull backs, and hello dolly’s to close off the beat down
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Bible Verse:

“You need to persevere so that when you have done the will of God you will receive what he has promised.” (Hebrews 10:36, NIV)

Keep Doing the Right Thing. In Genesis, Joseph was betrayed by his brothers, sold into slavery, falsely accused of a crime, and put in prison. It was thirteen years of injustice and disappointments. But he kept doing the right thing until one day he was suddenly called out of the prison to interpret Pharaoh’s dream and subsequently made the prime minister of Egypt.

God wasn’t asking Joseph to defeat his brothers, to escape his captors, to prove his innocence, or to break out of prison. God was simply asking him to outlast the opposition. God may not be asking you to overcome some of the challenges you face that are unfair and situations that feel like they are lasting forever. He may just be asking you to keep doing the right thing in bad situations, and to outlast them. He is asking you to be faithful. Then you will be able to say along with the Apostle Paul, “I have fought the good fight, I have finished the race, I have kept the faith. Now there is in store for me the crown of righteousness, which the Lord, the righteous Judge, will award to me on that day…” (2 Timothy 4:7-8).

-Credit to Larry Blakeburn of First Cumberland Presbyterian Church in Oak Ridge, TN
MOLESKIN:
Thanks everyone for making my VQ as memorable as I had hoped!
ANNOUNCEMENTS:
2.0 Workout this Saturday at the Project; and otherwise I’ll leave this up to the AOQ if there’s anything new.

#The Project: coming to you next Tuesday – can you beat their time?

Great day for the Dirty Dozen to Climb

October 3, 2022 Butter Knife

THE SCENE: 56 Degrees and Cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Tennessee Rocking Chairs
10 Windmills in cadence
THA-THANG:
Mosey to Hard Knox parking lot

Grab 2 rocks
20 curls
20 OHP
5 BDE Burpees

Mosey to JUCOmanjaro:

Sprint 2 stripes
5 BDE Burpees (Burpee, Bonnie Blair, Squat)
10 Merkins
15 squats
20 flutter kicks
Mosey back 1 stripe

Rinse and Repeat to the top.

Modified at the end to get everyone to the top. Core excercises at the stripes. Travelled via Bear Crawl and Bernie. 45 sec Stargazers

Mosie back to the flag.

MARY:
No Time
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
I attended a men’s conference two weekends ago called Warrior One3 in Austin, TX. Its was an awesome experience and I highly recommend it! These were some dudes that were fired up about Jesus. It was great!!

I want to share a couple of things that stood out to me. More than once it was said that “This is not a retreat, it’s in advance!”

Don’t try, Do! Every time someone said I’ll try to… They were challenged. “You’ll what?!”

The Warrior Ethos consist of 13 pillars: Commitment, Honor, Respect, Prepared, Faithful, Fighter, Hungry, Humble, Lover, Teachable, Firestarter, Truthful, and Generous.
Each one is tied to a Bible verse. Now that I’m back on the schedule, we’ll dive into these.

There’s power in our words. The belief in your heart creates your reality.

I am… You are what you say you are, so make sure it’s positive! I challenge you guys to try it this week. Remember God‘s on your side and don’t limit Him!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

One Generation Away

September 21, 2022 Commission

THE SCENE: Low 60’s and beautiful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

25 SSH (4-count)

5 Cherry pickers

10 Tempo Merkins

10 Tempo Squats

10 Flutter Kicks (4-count)

THA-THANG:

Mosey to the coupon pile with a stop for 3 rounds of the Loading Dock up and overs

Draw a card; do number in reps of:

Clubs – Curls
Spades – American Hammers
Diamonds – Overhead Press
Hearts – Raisers
After each round, up the stairs to touch the rec center

Mosey to the stadium

11’s – 10 Twinkle toes, 1 squat

Mosey towards the quad

Burpee Freeze Tag

Mosey to the flag with stop for hello dollies (10 – 4 count) and a lap around the parking lot to help two HIMs finish their IPC.

CIRCLE OF TRUST/BOM:

We are considering the concept of Family Discipleship this week. Kickflip talked about the power of moments and discipling around milestones in your children’s lives. I was given the less sexy topic of consistent intentionality which goes something like

Train up a child in the way he should go, Even when he is old he will not depart from it. – Proverbs 22:6

What is the opposite? If you don’t train your child, you do not know the path he will take.

How many generations is any family, my family, your family from faithlessness? One

Judges 2:7-12 (abbreviated by Commission) The people served the Lord all the days of Joshua, and all the days of the elders who survived Joshua, who had seen all the great work of the Lord which He had done for Israel. 8 Then Joshua the son of Nun, the servant of the Lord, died. 10 All that generation also were gathered to their fathers; and there arose another generation after them who did not know the Lord, nor yet the work which He had done for Israel.

11 Then the sons of Israel did evil in the sight of the Lord and served other gods, 12 and they forsook the Lord, the God of their fathers.

This is near and dear to my heart. My parents are first generation Christians. I grew up in a moral household but not a spiritual household. My parents talked about right and wrong but never studied the Bible with me, never quoted the Bible to me. When I went to college, I had my conscience as a guide and it didn’t turn out well for me – Bad company corrupted good morals. They weren’t intentional with my faith so I wasn’t intentional with my faith.

If you want your son to be a baseball player, you throw the ball with him. If you want your daughter to be a soccer player, you kick the ball with her. If you want your kid to get good grades, you do homework with them. Intentional actions with intentional outcomes.

Take them to church, but know that that is not enough. Take them to youth group but don’t rely on the youth minister to make them a believer. If you want your child to be a Christian, you open the Bible with them. If you aren’t a strong teacher yet, share thoughts from a devotional. As you mature, begin to give specific lessons or work your way through a book of the Bible explaining to your kids who God is and what he expects from us.

Intentional actions have intentional outcomes.