F3 Knoxville

Tag: Butter Knife

Searching for Home – Waiting for Heaven!

THE SCENE: I thought it was going to be rainy but no just cool great weather for a beatdown
F3 WELCOME & DISCLAIMER – Administered (oops I forgot to mention COVID. Does that mean it’s over?? I sure hope so!)
WARM-O-RAMA:
IC Moroccan Night Club x 10
IC Crabby Pickle Pointer (in Crab position do a Pickle Pointer) x 10
IC (SLOOOOW) Cherry Picker x 5
OYO Standing T-spine rotation x 5 each
IC Tennessee Rocking Chair x 10
IC Calf Raises x 20 led by Booster
OYO Hand Release Merkins x 5
OYO Superman x 10
IC Tempo Squat x 10
OYO Reach for the sky // Let it hang / additional warmup as necessary

THA-THANG:
Falling Indian Run to the Pond – Alternating Lunges
“Burpee Mile” (modified from 4x to 3x)
12 burpees 1 lap x 3
Finish waiting for the 6 with alternating:
10 x Pickle Pounders
10 x Pickle Pointers

Falling Indian Run to CMU Pile
CMU DORA
Partner does exercises at the bottom, other runs to the top and touches the brick wall. Flapjack. Go to next exercise and repeat after both partners do both exercises and run twice (I even got a partner right after I asked for one when Archie showed up!)
Kettle Bell Swing
Clock Pendulum

Put up blocks after ~3 rounds (“when you see Dart Gun” come back down is the cue we used to finish)
20 count (probably more like 40 seconds) wall sit for all PAX counted by Archie.

Walk to stop sign and we were just going to fix the cone I’d moved since we didn’t really have time for the last part but the PAX gave some mumblechatter so I went ahead and had us do 1 round of it:

At Sophomore Hill (Quick up and down)
10 x Crabby Pickle Pointer
Bernie Up
10 x Squats at the top
Lunges to the cone back down (Dart Gun beat me to cone after I called recover)

Falling Indian Run with Pickle Pounders back to the #ShovelFlag (“I see a pattern” was overheard by the Q from the PAX)
We arrived about 30 seconds later but we still finished the COT/BOM easily before 6:30.

MARY:
Ain’t nobody got time for that (such a classic meme and S/O to the EPS line workers at DMTN who let me put that as our “NG Condition” all the way back in 2013…)

COUNT-OFF & NAME-O-RAMA
13 PAX and a beautiful sunrise! (no, not 5k’s 2.0 he wasn’t there today – we miss you if you read this!)

CIRCLE OF TRUST/BOM:
Waiting! Who likes it! But we’re told over and over and over in the Bible to wait. Waiting takes various aspects – waiting on ‘normalcy’ to return, waiting on God to answer our prayers, waiting on a future day of hope and joy that want to experience. And yet, God is the one in all of these that we must look to in order that our waiting would be to draw us to Him and not have us satisfied with our ‘current living conditions‘.

This is especially true for me. I’m waiting to find a house (hoepfully to buy). I’m not dissatisfied per say with where I’m living, but there is a sense that ‘a space of my own’ is what I long for and what is good and right. And yet I have to be patient. There are so many verses in the Bible about waiting for a home – God tells us to “seek first His kingdom” and “all these things will be added unto you.” God knows what we long for & in very good and healthy ways- but He commends those who looked to Heaven, Where Christ Is in order to show us where our ultimate and best home is:

Hebrews 11:13-16 talks about this – 13 These all died in faith, not having received the things promised, but having seen them & greeted them from afar, & having acknowledged that they were strangers & exiles on the earth. 14 For people who speak thus make it clear that they are seeking a homeland. 15 If they had been thinking of that land from which they had gone out, they would have had opportunity to return. 16 But as it is, they desire a better country, that is, a heavenly one. Therefore God is not ashamed to be called their God, for he has prepared for them a city.

Reflection questions for you today:
1. How much stock are you putting in where you live? (both on earth and the physical house you have)
2. Is your earthly home where you’re storing up treasures (see my BB from Shamrock)?
3. Are you pointing others to your heavenly dwelling?

CS Lewis “If I find in myself desires which nothing in this world can satisfy, the only logical explanation is that I was made for another world.”

Amen. Come Lord Jesus.

MOLESKIN:
Lots of prayer requests & praises. Butter Knife got to see some extended family for the first time in a long time. Mailbox’s mom doesn’t have a torn achilles so that’s another praise. Spotter’s M is recovering but still be in prayer for her and Spotter. . Prayed for Booster’s M’s mother who cannot care for herself but may need a house on her own (see my above mention about searching for a home). Guardrail mentioned some situations to pray for regarding the PAX who weren’t present today.

I thoroughly enjoy leading this group of men. The mumble chatter is just right, the fitness and fellowship challenge me to be a better leader when I Q and better follower when I’m not. JUCO is base AO and if I had a home in F3 it would be just that.

Also had to update this a couple of times due to my rushed job to get it posted (mostly proofreading errors).

ANNOUNCEMENTS:
Upcoming Convergence on June 12th is now canceled. See updates in Slack for options to reschedule / serve in other ways.

If You See Something Good, Learn From It…

THE SCENE: 55 degrees and dry
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
Moroccan nightclub 20
10 Windmills in cadence
5 burpees on your own
Side straddle hop in cadence

THA-THANG:

  • Mosey to the coupons lot w/ the person up front falling off for 2 burpees after a 5 count
  • Partner up
  • 50 thrusters
  • Run stairs 5 pull ups
  • AMRAP / 20 blockees
  • Run stairs 5 pull ups
  • 100 curls
  • Flutter kicks in cadence
  • Repeat
  • Mosey with the person in the back sprinting to the front to wall in the courtyard for step up knee ups 30 total
  • Spider-Man Derkins x 10
  • Flutter kicks in cadence
  • Line up on the curb
  • Walking lunges to the next line 10 merkins
    Bernie back
  • Sprint two lines 2 burpees
    Bernie back
  • Karaoke back to the 2nd line switching directions at the first line
  • Repeat from new starting point
  • Continue
  • Flutter kicks in cadence x20
  • Freddy Mercuries x 20
  • Mosey w/ a Jail Break to the flag.

MARY:

  • Rocky Balboas on the curb (soccer drills)
  • Kick Flip’s Mucho Chesto

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:
If you see something good, learn from it. If you see something bad, learn what not to do.

I believe this is a great mindset… If I would take that advice.

If we put God first, we can do anything we put our minds to. If we put God first, then the challenges we face: public speaking, changing careers, starting over, going for a promotion, being the best husband or father we can be, whatever it is… Our Almighty God, Creator of the Universe, The Hills and the Valleys (nod to Kickflip’s message), the sun and the moon, makes these things seem small, we can accomplish anything. Knowing He’s in your corner and He will help us if we ask Him to, that’s amazing to me.

God gives us victory!

Thank you gentlemen for challenging me! I have nothing but respect for you guys.
MOLESKIN:
“They are confident and fearless and can face their foes triumphantly. “
— Psalms 112:8

“being confident of this, that he who began a good work in you will carry it on to completion until the day of Christ Jesus.”
— Philippians 1:6 NIV
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Hills and Valleys

THE SCENE:  So nice.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

Cherry pickers
Al Gore
Squats
Michael Phelps
Down/up dog
Mountain climber
Projectivator

Mosey to the big lot.  Run across.  At each line, turn 90 degrees (i.e., sprint, side shuffle, bernie, side shuffle, etc.)

Dolly
Flutter kicks

THA THANG:

Mosey to the coupons.  Grab a block.  Walking 20 curls, 20 overhead presses, 20 tricep extensions

Line up at the cones in a low plank.  At “3-2-1, Go!”, get up and sprint to the top of the hill.  First person to touch leaves on a tree wins and gets to watch while everyone else does burpees at the top.

Back down the hill.  Winner starts 50’ further back.  Do one block exercise then hill sprint again.
Repeat the sequence – each time adding one more block exercise.

  • 5 plyo merkins
  • 10 block pullovers
  • 15 heavy LBCs
  • 20 lunges (10 each side)
  • 20 single arm thrusters (10 each side)
  • 10 CMU swings
  • 6 uneven merkin T planks (3 each side)

Murder bunny thrusters up the hill.

Walking 20 curls, 20 overhead presses, 20 tricep extensions

Twenty-ones on the steps.  CMU exercise (your choice) + pull ups.

Rack ‘em.

MARY:

Indian run in two lines.  PAX call out 3-2-1-Go!, last man in each line races up the middle of the lines.  Repeat until we are close to the flag.

Mountain climbers

Jailbreak!

COUNT-OFF & NAME-O-RAMA

15 for bootcamp, 3 for rush

CIRCLE OF TRUST/BOM:

It was common in ancient pagan nations to perceive each god or goddess as having a particular domain or sphere of power on earth.  A goddess of fertility…  A god of the forests, or the river… Monotheism was unique and the idea that any god was supreme in all areas was unheard of.

In 1 Kings Chapter 20, we read about the Israelite city of Samaria under attack by the Syrians, a rival nation.  The Syrian king gathered 32 other kings – and brought a massive army to besiege the city.  Against all odds, and with their God’s intervention, the Israelites repel the attack.  The Syrians retreat and regroup to strategize.  Since the city of Samaria is in the hill country of Israel, they mistakenly think that the God of the Israelites must be a god of the hills.  So, they make a new plan, assemble another massive army, and attack Israel again – this time in the plains (where, presumably, the Israelite God does not dwell and has no authority).  Speaking on behalf of God, a prophet tells the Israelite king, “Because the Syrians have said, “The Lord is a god of the hills, but he is not a god of the valleys,” therefore I will give all this great multitude into your hand…” – and He does.  The Israelites rout their enemy in the valley, just as they did in the hills.  The one true God is sovereign over all – He is a God of both the hills and the valleys. 

For me, May 20 is a date unlike any other.

Five years ago, May 20th, my son Caleb was born.  He is a beautiful kid – he is everything that you would want in a son; wicked smart, good natured, daring, funny, creative, kind, loving – he is a great kid.  The day he was born into this world was joyful and exciting and amazing – it was heaven!  May 20th is the anniversary of one of the best days of my life!

But…

One year ago, May 20th, I was heartbroken.  My wife was pregnant again, but this time the pregnancy was not going well.  Several days before, we had been told that the baby had no heartbeat, and we would very likely have a miscarriage in the coming weeks.  We prayed that God would reveal his strength in a miraculous way and the baby would live…But short of that, if we had to walk that terrible road in the next few weeks, we prayed that the miscarriage would not happen on Caleb’s fourth birthday.  But it did.  The day we lost that baby was devastating and painful and raw – it was hell. May 20th is the anniversary of one of the worst days of my life. 

Life’s hills and valleys – the one true God is sovereign over them all.  Life is full of both wonder and wounds.  How does our faith stand up to them?  The “hills” of life can draw us closer to Him in joy and with grateful hearts – or they can arouse in us an arrogance which causes us to forget His presence.  The “valleys” of life can drive us into His arms and onto our knees – or can drive us to curse and blame our Creator with misplaced resentment.

We need to keep working toward having a faith that thrives in both the hills and valleys of life.

Closed with a pair of Pslams.

For when you go through a valley –

Psalm 4: God, you are my righteousness, my Champion Defender. Answer me when I cry for help! Whenever I was in distress, you enlarged me. I’m being squeezed again—I need your kindness right away! Grant me your grace, hear my prayer, and set me free!

For when you are on a hilltop –

Psalm 100: Enter his gates with thanksgiving and his courts with praise; give thanks to him and praise his name.  For the Lord is good and his love endures forever; his faithfulness continues through all generations.

MOLESKIN:

This workout and word was inspired by Monday’s great workout and word – offered up by the true HIM, Mailbox.

PRAYERS / ANNOUNCEMENTS:

Prayers for our good friend, Spotter, and for his family

Prayers for Stitch’s family relationships

Prayers for Jordon

What goes up must come down

THE SCENE: Perfection including a beautiful sunrise
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:
Eased Fingerfood back into it with a little reach for the sky and let it hang.   Threw in some baby arm circles forward and back.   Dropped for something new called countdown low plank or something like that.   Held plank and then dropped to 6” low plank hold for 10 count, back up then down for 9 count, etc.   Finished with some Windmills.  By that time Houndog had arrived and we knew it was time to get on with it.

THAT Thang:

Mosey across HV road stopping in front of AnytimeFitness for a few side plank dips, continued our journey over to Mt Juconte.   Started at bottom and gave it all she got to get to the top of the 13.3% grade.   At the top found a few transported coupons and did some curls into overhead presses.   On way back down did a little Route 66 with some Derkins at each tree.   Finished up with 20 Heels to Heaven at the bottom.

Rinse and repeat with Squat Thrusters up top, Squats on Route 66, and Box Cutters on round 2.   Round 3 was again back up…bench press / skull crusher combo, with SSH Route 66 back down and Big Boys to recover.   We were having to much fun at that point that not even Erector would join for Round 4.   But everyone else did as we finished back up top with coupons swings, Monkey Humpers on Route 66 and maybe some other AB work or maybe not..can’t quite remember.   Headed back to the “flag” and waited at the light for everyone in HV to drive by missing out on any extra Mary

MARY:
No Time…

COUNT-OFF & NAME-O-RAMA
14 HIMs…13 of who could remember their F3 name.   But we were glad to have FingerFood back even if we had to help him with his name.

CIRCLE OF TRUST/BOM:

Two biggest lies in America….the first one is by clicking this box I acknowledge that I have read and agree to the terms and conditions listed above and number two is our answer to the question “How are you?”  As men especially I think it is easy to hide and avoid sharing feelings, weakness, or hurt.   I am not good about it either, typically because I feel what I am going through is minuscule compared to the challenges of others.   But I do also think it is good to honestly answer that question too as it allows others to be open about their feelings too, especially when you know they are in a rough season.   But I specifically want to do a better job about reaching out to friends that I know are hurting.   Just as we remember birthdays…we also need to remember sad days / challenging times in our friends lives and acknowledge and reach out to them to let them know it’s okay to not be fine on those days too.   

Recently Facebook has reminded me about the anniversaries of loved ones lost and the continued grieving of those closest to them.   I want to be a better friend and family member that I don’t rely on Facebook to remember to reach out to my friends on their sad days.   Let’s remember and practice Romans 12:15 on a routine basis.

“Rejoice with those who rejoice, weep with those who weep.”

‭‭Romans‬ ‭12:15‬ ‭ESV‬‬

Prayers for DartGuns Uncle and Survivors friend who is recover from cancer treatments.

 

 

Be Prepared for 7-11’s and a Pyramid Scheme

THE SCENE: 56 and somehow no rain during a Pool Boy Q.
F3 WELCOME & DISCLAIMER – Given. Hopefully we can get make this COVID precaution disclaimer a thing of the past soon.
WARM-O-RAMA:
10 x Moroccan Night Club IC
10 x Tennessee Rocking Chair IC
5 each leg x Forward Lunge
5 each leg x Side Lunge
10 x Tempo Merkin IC
5 x World’s slowest burpee (aka Slurpee!)
5 x each side Rainbow drop
Reach for the sky
Let it hang

THA-THANG:
Falling Indian Run – Front of the line “falls off” to the side and does squats until the end of the line gets to where you are.

We found a 7-11 on the hillside across the road next to the upper lot corner and just had to stop! We had 3 each rounds of breakfast, lunch, and dinner:

7-11 Bottom (7 reps) Top (11 reps)
Round 1 LBC (4-ct.) OHC (4-ct.)
Round 2 Merkins Squats
Round 3 Slurpees Lunges

A core exercise was led by the first PAX done until the 6 finished the last round of the current meal. A 15-count was given between rounds and a 30-count was given before moving on to the next round.

Next mosey about 50 steps to the upper lot actual big parking lot and the Q asked “who likes Pyramids?” (to no one’s surprise no hands were raised because they knew where I was headed haha).

The 1-2-3-4 Pyramid (see previous backblast: Repeatedly Building a Pyramid):
Bernie to 1. Do 1. Run to Start. Bernied to 1. Do 1. Bernie to 2. Do 2. Run to 1. Do 1. Run to Start. Build to 4 and then go back down.

Big parking lot pyramid – Bernie there, run back
 Exercises (x 10)
Parking Spaces Line 1 Tempo Squat
Parking Spaces Line 2 Carolina Dry Dock
Parking Spaces Line 3
Mountain Climber
Parking Spaces Line 4 Rainbow Drop

I’d hoped we’d get all the way up and down from 1 to 1-2-3-4-3-2-1 back to 1 but only got through 1-2-3-4 then had one of the PAX call a core exercise and then recover when the 6 arrived.

MARY:
Mosey back to the Shovel Flag, 1 wagon wheel. Dealer’s choice until time was called (see the Moleskin for a fun story).

COUNT-OFF & NAME-O-RAMA
10 PAX including 3 Rushers

CIRCLE OF TRUST/BOM:
I signed up for this Q yesterday evening when there wasn’t one signed up yet. But I prepared it a couple of weeks ago when 5k stepped up and grabbed a Q that was open. Lately we’ve had a bit of Q-lethargy, so I thought having a “pocket-Q” (but really more than just a pocket Q but a fully pre-prepared Q) would be helpful. This is what came to mind when thinking about what I should have ready to say as well as I hope will be an exhortation and challenge to those at any point in the process of consistently taking the next step aka growing in sanctification in Christ in all aspects of life:

1 Peter 3:15 – 15 but in your hearts honor Christ the Lord as holy, always being prepared to make a defense to anyone who asks you for a reason for the hope that is in you; yet do it with gentleness and respect,

There are 3 things we can take from this:
1. Diligence & study – We need to be working not only to lead but lead well and develop skills so that we’re prepared for what is coming, not just hanging on to the present day’s troubles but really getting ready for battle:
2 Timothy 2:15 – 15 Do your best to present yourself to God as one approved, a worker who has no need to be ashamed, rightly handling the word of truth. (see Jeremiah 12:5 for the extra mile challenge of the OT):

2. Availability – Not only do we need to slow down and have time to be available, but we also ought to consider what we should be doing with even our “rights” to things so that we boast only in Christ and are available for others at a sacrificial point. Paul is an example here for us:
1 Corinthians 9:15 – 15 But I have made no use of any of these rights, nor am I writing these things to secure any such provision. For I would rather die than have anyone deprive me of my ground for boasting.

3. Gentleness & respect – When we are prepared and available, we don’t have to resort to the lower forms of argumentation (and we know this really isn’t argumentation but simply “trying to win or get the other person to stop making an argument), but instead can actually address the higher forms of argumentation. This is why the follow scripture actually cannot be argued with or as v.23 puts it “against such things there is no law.”
Galatians 5:22-23 – 22 But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, 23 gentleness, self-control; against such things there is no law.

Application questions:
Q1. What is the Gospel? Can you explain it in 60 seconds or less when asked ‘what do you believe?’ (see Interpol’s BOM challenge for more on this)
Q2. Are you living in such a way to be asked for the hope that you have?
Q3. How are you doing in these 3 areas of application to giving a reason for the hope that you have?

MOLESKIN:
Several PAX led Dealer’s Choice including Erector who returned from Rush and called out just about every core exercise we had already done today. It was so much fun to see him brainstorming and then he ended up with calling “side crunches” and my 6:15 watch alarm went off and I jokingly called “time!” but then Booster said “I don’t want a 3 pack”. So I let us finish even though it was a *little* bit past time haha. (also Erector after trying not to repeated his “10 crunches on each side” from his ImpromptQ on Monday (way to step up and embody exactly what I talked about today!)

Prayed for Scott (Spotter’s Uncle who’s having a biopsy today so pray for him there), Chaco’s family (sister passed away from addiction), and Wanderer’s son (congrats on your HS graduation, Leonard!)

After this BB guess what I’m doing next? 1. Preparing for my Q at Shamrock on Friday and then making another “full pocket Q”. You can do it too!

Also also, I’m willing to co-Q or do whatever part of a Q you want me to lead just reach out and we’ll jump in the Pool together – get it?! 😀

ANNOUNCEMENTS:
Convergence at Big Ball June 12th – from Judge Judy:
On June 12 we will have a special Convergence at Big Ball. We will have a workday afterwards at Wesley House. 2.0s (boys and girls) will be invited to both the workout and the work day – to observe their Dads in action. We will workout, then meet at the WH for coffee, food and a speaker. Then we will do some cleaning, painting, landscaping for as long as guys can stick around.