F3 Knoxville

Tag: Butter Knife

Take Stock and Block

THE SCENE:

Clear, 58 Degrees, Perfect

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
1. SSH (x20) 2. Willie Mays Hayes (x10) 3. Morrocan Nightclubs (x10) 4. BACF (x10) 5. BACB (x10), 6. Shoulder Taps (x20) 7. Tempo Squats – (x10),

THA-THANG:

Tennis Ball Mosey (hat tip to KickFlip) – Run and Pass duos with drops to do 2 Burpees, around Career Path Way to CMU pile. Partner up and Grab CMU or coupon.

Dora Style with one partner beginning the exercise and the other taking the short loop in the back right corner lot. After 100 collective reps, move on to the next exercise.

1. OHP

2. Curls

3. Tricep Press

4. Heavy Squats

5. Bench Press

6. Upright Rows

7. Skull Crushers

Mosey back to COT with 2 stops for Mary (Freddie Mercuries & Flutter Kicks)

COUNT-OFF & NAME-O-RAMA

18 HIMS (1 2.0 – Stiff Arm) including 10 RUSH

CIRCLE OF TRUST/BOM:

I get a weekly email from a site called Parent Cue. It’s a online resource for parents, with tools and tips on helping you raise your kids, whatever their age. Anyway, I rarely look at the emails, usually deleting them, but this week I took a closer look.

The short article was titled 3 Steps for Better Relationships (Even When You’re Busy). Again, I started to delete it and then I thought…Relationships! That’s the single most important thing in our lives…
They are why we exist.
They shape everything about who we are.
They give us joy, and heartache.
They are a source of our happiness, and our pain.
They drive us to succeed and sometimes to fail.
Our memories are filled by them.
They give us purpose.
They give us meaning.
We have access to our Creator because we have a relationship with his son, Jesus.

So I looked at the 3 steps and the first was to make a list of your key relationships. Your spouse, your girlfriend, your parents, your kids, your in-laws, your close friends, and Yourself! I don’t think I’ve ever done that, but I think it’s a great idea!

Number 2 was that we are to assess our relationships…Overall and then Individually… Things like…
How do we connect in our relationships?
What keeps me from being fully present with family and friends?

How well do we truly know each other?
What energizes or drains me about this relationship?
Am I the real me around this person?

Just inventory your close relationships and what they mean to you.

#3 was to Make a New Commitment for your relationships. Like putting into action things you can do to build and restore some key relationships.

The Bible has so many things to say about our relationships. You can start with Jesus. He was asked about the greatest commandment in the Law and he said to love the Lord your God with all your heart, soul, and mind. Then he said love your neighbor as yourself.

Think about our group here and we know that Proverbs 27:17 says “Iron sharpens iron and one man sharpens another”. In Hebrews 10 says “let us consider how to stir up one another to love and good works, not neglecting to meet together, but encouraging one another.” That’s what we do!

If you’re married it says in Ephesians 5:28 that husbands should love their wives as their own bodies and that He who loves his wife loves himself.

Think about those challenging relationships! The joke insert here would be “the in-laws”! Ephesians 4 says “Let no corrupting talk come out of your mouths, but only such as is good for building up…that it may give grace to those who hear”.

1 Peter 4:8 “Above all, maintain constant love for one another, since love covers a multitude of sins.”

Relationships are important! We have God given instructions to bring life and be a reflection of his light to those closest to us.
That won’t be easy, but that’s the point of the article…
Make a list of your key relationships, assess those relationships, and put into action a plan to build and/or restore these key relationships.

Obeying the signs

THE SCENE: 50 degrees and nice.

WARM-O-RAMA:

High Knees
Butt Kicks
SSH
Tempo Merkins
Tempo Squats
Willie Mays

THA-THANG:

Mosey to Road around JUCO (mostly Career Path Wy); stopping at every stop sign and doing the following each loop
10 Burpees
20 Dry Docks
30 American Hammers
40 Merkins
50 Squats
We got in 3 laps
Mosey Back to the AO

MARY:
Imperial Walkers

CIRCLE OF TRUST/BOM:

Phil 2:13 for it is God who works in you to will and to act in order to fulfill his good purpose
While our faith requires action, remember that it is God who is working inside of each of us to fulfill his good purpose, no matter what may be going on in your life

gloom /ɡlo͞om/ (noun) 1. partial or total darkness.

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Cherry Pickers
Bear Crawl in and hi-fives 2x
Motivators 8x
THA-THANG:
YOU VS. YOU WORKOUT #2
1. ~1.5 mile (2,400 meter) run for time
Distance does NOT have to be precise. Should be approximately 1.5 miles – and the same AO-specific route should be run each time this workout is performed (February / August).
2. Max BBS in 1 minute
Partner up. Partner can hold your feet, if desired. Arms crossed at your chest or hands behind your head. Elbows touch your knees on “up”. Shoulders touch the ground on “down”.
3. Max merkins in 1 minute
Partner up. Partner puts his fist on the ground while other does merkins. Chest must touch his fist to count as a rep.
4. Max pull-ups
Max that can be performed before letting go of the bar. No time limit. Modify as necessary if AO lacks a good bar.
5. Max burpees in 5 minutes
Standard “full” burpee with a merkin and a jump. Clap or don’t clap…your choice.

This workout will be used to set your baseline score.  We’ll repeat it in August and you can see how your King is accelerating!

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:
The warrior ethos (AKA Jedi Training) 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.

Hungry: the 7th pillar
The verse for this pillar is Proverbs 15:14

“A wise person is hungry for knowledge, while the fool feeds on trash.”
Proverbs 15:14 NLT

Stay hungry!!

“For God has not given us a spirit of fear and timidity, but of power, love, and self-discipline.”
2 Timothy 1:7 NLT
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
VQ Workout Friday Messy Hobbs
2/18 Family Workout at The Project at 8a

  • AO RECON WORKOUT!
    • Off-the-books workout to evaluate whether a new AO should be planted
    • Spread the word to men you know in the East Oak Ridge, South/West Clinton, Claxton, and Marlow communities!
    • Saturday, February 25th
      • 7:00AM
      • Melton Lake Park in Oak Ridge – meet at the rowing center
      • Leaders:  Biohack and Mathlete
  • HOUSE PAINTING FOR CARDINAL’S WIDOW
    • Cardinal’s widow and kids will be moving to a new home in the Karns area.  Before they move, they need help painting some rooms.
    • March 18
    • We will supply the paint, tape, drop clothes, and roller covers.  Plan to bring a roller frame and/or your favorite paintbrush – or just show up to work.  We’ll have a registration sheet to sign-up for 2-hour time block(s).  We’d like at least 6 men for each time block – more is better.
    • Leader:  Skeletor
  • WILD AT HEART: BASIC RETREAT
    • March 24-26
    • ~$50 will cover food, lodging, course materials
    • Jacksboro, TN
    • Friday 2:00PM – Sunday Noon
    • REGISTER HERE
    • Leaders:  Survivor and ICP

 

Be a Kingdom Man!

THE SCENE: 48 and probably too nice for the gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops (IC) X 10
  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles Forward X 10 (IC)
  • Baby Arm Circles Backwards X 10 (IC)
  • Tempo Squats (IC) 4 CT
  • Temp Merkins (IC) X 10
  • 1 minute any stretch you need
  • Mosey to Sophomore Hill

THA-THANG:

Doras at Sophomore Hill

  • 25 Burpees
  • 50 Big Boy Situps
  • 75 Diamond Merkins
  • 100 Lunges
  • 150 Merkins
  • 200 Squats
  • 250 Flutter Kicks

Coupon Work –

  • 20 CMU Curls
  • 20 CMU Tricep Extension
  • 20 CMU Bentover Rows
  • 20 CMU Overhead Press
  • Run to the parking lot
  • Rinse, Repeat

MARY:  LBCs X 25
COUNT-OFF & NAME-O-RAMA   16 men trying to get better

CIRCLE OF TRUST/BOM:

I saw Dr. Tony Evans at the 865 Mens Conference last weekend.  Dr. Evans was amazing.  He preached 2 separate 45-minute sermons without looking at his notes.

He brought the heat, challenged each of the 1,900 men there, and prayed for us to be the men we need to be and God called us to be.  He shared that NFL officials have a book of rules to follow…sometimes they do, sometimes they don’t.  Men of God do too…the Bible…sometimes we follow it and sometimes we don’t.

Tony encouraged us to be Kingdom Men, Kingdom Husbands and Kingdom Fathers.

Dr. Evans shared about his rough childhood in a non-Christian home.  His parents weren’t believers.  Two strangers poured into Tony’s Dad and led him to Jesus.  Things were still bad at home but his Dad had changed and loved and supported his wife, Tony’s mother even more than ever.  Why?  Because he was a changed man.

One night, Tony’s Mom came downstairs crying and told her husband that the more she hates him and fights with him, the more he loves and supports her.  She wasn’t sure what being a Christian was but she wanted to learn about it.  From that point on, his family worshipped and studied and loved the Lord.  This included all of his siblings who were baptized.

After college, Tony started a church with 10 people in the living room of his house.  He was the first African-American to earn a doctorate at the Dallas Seminary.  His church in South Dallas now has 10,000+ thousand members.  Tony’s preaching now spans the world, with his broadcasts airing on over 1,400 radio outlets and in over 130 countries, reaching millions each week.  All of his 4 children are in the ministry.

He has been the chaplain for both the Dallas Cowboys and the Dallas Mavericks.  Tony has written more than 100+ books, is on YouTube, has his own websites, etc.

Tony and his family are everywhere sharing about God’s love.  Why did he share all of these accomplishments?  It wasn’t to brag, it was to challenge those of us there to be like the 2 strangers who poured into Tony’s Dad and brought him to the cross.  Their work led to a transformation of his family which led to the transformation of thousands if not hundreds of thousands who deepened their relationship with Christ because of those 2 men who made a family go from non-believers to disciples.

MOLESKIN:

They plan to make this 865 Men’s Conference at least an annual event; F3 should be involved

ANNOUNCEMENTS:
VQ week next week

El Momento Adecuado

THE SCENE: 35 degrees and a little windy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby arm circles forward x 11.
  • Baby arm circles reverse x 10.
  • Side Straddle Hops x 10.
  • Tempo Merkins x 10.
  • Mountain Climbers x 10.

THA-THANG:

Mosey to the Courtyard (behind Technology building).

We partnered up and cracked open some Easter eggs, inside the eggs there was different exercises. One person should perform the exercise while the other was running a small loop. After 5 minutes, the small loop became double. The partners switched back and forth during 10 minutes.

Mosey to parking lot in front of the Recreation Center.

We played a game (Wolf vs Sheep). There were three base lines in the parking lot and three different exercises to perform in those lines as follows:

  • 10 Merkins (15 for wolves).
  • 10 Burpees.
  • 20 Squats.

The wolf could not catch the sheep until he completes his merkins, once he completes his merkins, the he can catch as many sheep as possible and then the sheep become wolves. The game will finish when there is no more sheep left. We played the game several times and we changed the rules a little to add some fun :).

Mosey to the CMU pile.

We teamed up.

The person that stayed downhill would perform these exercises:

  • Curls x20
  • Over-head press x20
  • Squat x20
  • Swing x20

The person that jogged to the pull-up bars should perform a ladder pull-up from 1 to 10.

MARY:
NA.
COUNT-OFF & NAME-O-RAMA
13 Intrépidos.
CIRCLE OF TRUST/BOM:
Ecclesiastes 3:1 “There is a time for everything, and a season for every activity under the heavens”. Reflected about the right moment to make things happen.
MOLESKIN:
ANNOUNCEMENTS:
Leadership survey, Escape from Haw Ridge, VQ Week, etc.