F3 Knoxville

HEAVY MATTERS OF IMPORTANCE

THE SCENE: 40s and Damp.
F3 WELCOME & DISCLAIMER💪
WARM-O-RAMA:

Cherry Pickers, Windmills, Tempo Squats, Tempo Merkins.
THA-THANG:
Mosey to Coupon Pile.

  • With Coupon, complete 30 Curls, 30 Shoulder Raises, 30 Tricep Extensions, 30 Shoulder Press.  Rifle Carry Coupon up and around large retaining wall.  Rinse and Repeat decreasing reps by 5 each round down to 15 as the last round.
  • With Coupon, complete 25 Squats, 25 Wood Choppers, 25 Coupon Swings, 25 Lunges.  Rifle Carry Coupon up and around large retaining wall.  Rinse and Repeat deceasing reps by 5 each round down to 15 as the last round.
  • Mosey to Large Parking Lot: 2 Rounds of Jelly Arms/Chest, 1 Round of Jelly Legs

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
11 Strong (6 Bootcampers, 5 Rushers)
CIRCLE OF TRUST/BOM:

“Only one life, ’twill soon be past, only what’s done for Christ will last”.  – C.T. Studd 

Life is short.  Concentrate on things that have eternal impact and value!

MOLESKIN:
N/A
ANNOUNCEMENTS:
N/A

Uncle Booster’s 12 Days of Christmas

THE SCENE: 35 and beautiful in the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Insert information about the warmup.

  • Baby Arm Circles Forward X 10 followed by Michael Phelps
  • Baby Arm Circles Backward X 10 followed by Michael Phelps
  • Cherry Pickers (IC) 4 CT X 10
  • Tempo Squats (IC) 4 CT X 10
  • Hand Release Merkins X 10
  • Side Straddle Hops (IC) X 20
  • Tennessee Rocking Horse X 10
  • Mosey to the Large Parking Lot

THA-THANG:

12 days of Christmas

We do ascending exercises, with 60 yard runs down & 60 yards back each day.

  • 1st day of Christmas     Burpee
  • 2nd day of Christmas:    Shoulder Taps (4ct)
  • 3rd day of Christmas:    Box Cutters (4ct)
  • 4th day of Christmas:    Jump Squats
  • 5th day of Christmas:    Hand Release Merkins
  • 6th day of Christmas:    Hello Dollys (4ct)
  • 7th day of Christmas:    Smurf Jacks (4ct)
  • 8th day of Christmas:    Carolina Dry Docks
  • 9th day of Christmas:    Flutter Kicks (4ct)
  • 10th day of Christmas:  Squats (4ct)
  • 11th day of Christmas:   Diamond Merkins
  • 12th day of Christmas:  Burpees

Ascending Squats

Lunge, Lunge – 1 Squat

Lunge, Lunch – 2 Squats

Etc…up to 15 squats

100 Calf Raises

MARY: Part of the Q
COUNT-OFF & NAME-O-RAMA

16 enjoyed the fun…Betty, Butter Knife, Commission, Erector, Hound Dog, Judge Judy, Kenjo, Kick-Flip, Mailbox, Pool Boy, Ralph, Spotter, Survivor, Wanderer, Wheelchair & Booster

MoleSkin

This Q was borrowed (and tweaked a bit) from Charmin’s Q at the Quacken on Wednesday

CIRCLE OF TRUST/BOM:

“Joy to the world, the Lord is come, let earth receive her King.” – “Joy to the World”

“Peace on earth will come to stay, when we live Christmas every day.” — Helen Steiner Rice

“Remembrance, like a candle, burns brightest at Christmastime.” — Charles Dickens

“It’s not how much we give, but how much love we put into giving.” — Mother Theresa

“Your children need your presence more than your presents.” — Jesse Jackson

“The way you spend Christmas is far more important than how much.” — Henry David Thoreau

“Christmas is the season for kindling the fire of hospitality.” – Washington Irving

“What is Christmas? It is tenderness for the past, courage for the present, hope for the future.” – Agnes M. Pahro

“May your hearth be warm, your holidays grand, and your heart held gently in the good Lord’s hand.” — Unknown

“Thanks be unto God for his unspeakable Gift.” – 2 Corinthians 9:15

ANNOUNCEMENTS:
Sign up to Q/VQ/Co-Q

No Christmas Workout

Stay’n Warm in the Gloom

THE SCENE: 30F and Balmy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers
  • left over right
  • right over left
  • upward/downward facing dog
  • imperial walker
  • tempo squat

THA-THANG:
Partner up into groups of 2 partners A and B.
A does 10 burpees, B does 20 squats
After completing the first set, switch exercises and decrease by 1/2 count respectively (9 burpees and 18 squats). Continue decreasing and switching to 1 burpee and 2 squats
Take a lap (about 250m)
Repeat the process with:
——-
10 Gas Pumps
20 SSH
Take a lap
——
20 step ups
20 mountain climbers
Take a lap
——
20 BBS
10 Merkins
Take a lap

Start over at the top and repeat until time is up.

MARY:
Arrive back at flag exactly on time.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Matthew 11:28-30 ESV
Come to me, all who labor and are heavy laden, and I will give you rest. Take my yoke upon you, and learn from me, for I am gentle and lowly in heart, and you will find rest for your souls. For my yoke is easy, and my burden is light.

This is maybe the only place in scripture where Jesus reveals his heart. What he is all about at his core. What does he choose to share to his disciples?

Gentle – He is not harsh or demanding. Not requiring perfection but welcoming, inviting and gentle. He wants us to come to him.

Lowly – He does not share about his holiness, power, perfection, omnipotence. He doesn’t want us to see he is exalted, dignified, austere, proud. He is accessible and near us. Not far off or removed. He is lowly.

This is encouraging to me because I must come back to Jesus again and again. After failures, after rebellion or just wandering off. He is always ready for us to turn back to him. Always inviting and welcoming.

This is challenging to me because it’s not how I treat others so many times. I’m not gentle but harsh or short tempered and impatient.

To be better we must continually turn back to Jesus.

“Come to me, … and learn from me, for I am gentle and lowly in heart”
–  Jesus

ANNOUNCEMENTS:

F3 10 Year anniversary delayed until October 2021. https://f3nation.com/f310year-update/

THE LONG HILL TO HIGH STANDARDS

THE SCENE: Low 40s but nice
F3 WELCOME & DISCLAIMER👌
WARM-O-RAMA:

Cherry Pickers, Windmills, Crabettes, Tempo Merkins, Tempo Squats – All IC in reps of 7.
THA-THANG:
Mosey to guardrails:  5 Rounds of (10 Dips at the Rail, Bear Crawl across the road, Burpee, Mosey Back).  Every round increase Burpees by 1.

Mosey to bottom of long grassy hill at front of campus.  At the bottom we did an assortment of exercises.  Each Round involved 50 reps of the called exercise/s and then a run up the hill and back down to start. We did Merkins, Squats, Monkey Humpers, CDD, Lunges, SSHs, Diamond Merkins, Burpees, Mountain Climbers, Flutter Kicks, and a few more. Got some mileage out of the hill as well.  Strava indicates at least 2 miles total. Nice work.

MARY:
Pickle Pointers, Box Cutters, Flutter Kicks.
COUNT-OFF & NAME-O-RAMA
16 Strong
CIRCLE OF TRUST/BOM:
Q shared his gratitude for the men of JUCO and their unwavering commitment to high standards and moral excellence.
MOLESKIN:
Hound Dog was right on time as always.
ANNOUNCEMENTS:
N/A

Cold and Difficult Things

THE SCENE: Clear, calm 21°
WARM-O-RAMA:
Kept it quick to get moving.  Maracan Night club, Side Straddle Hops Imperial Squat Walkers
THA-THANG:
8 HIMs +  5 Rushers + 1 surprise Rucker

1st Cold thing: the Guardrail (obligatory with the name and all) 30Dips, Plank with feet on Guardrail

  • Black snake the long way to the big parking lot
  • Hard thing 1: 20 Merkins/20 BBS then 15/10/5.  Just like we did on Monday.  Did you feel stronger?
  • Bernie to the new parking lot for Guantanamo Line (Feet up while one guy runs the line and tries to throw feet to the ground)
  • Hard thing 2: Little Drummer Boy Lead by Median (Side straddle hops, high knees & Burpee with each “rum pum pum pum”  22 if you are counting.
  • Hard thing 3: Mosey to CMU pile & partner up for 2 cycles of each team collectively performing
    • 20 Pull Ups
    • 40 Tri curl with CMU
    • 60 Overhead Press
    • 80 Squats
    • 100 Curls
  • Long way home via courtyard with a some bear crawls down some stairs b/c why not

MARY:
Dealers choice of Freddie Mercury, Box Cutters, Pickle Pounders, Imperial Walkers, Heels to Heaven, LBC
CIRCLE OF TRUST/BOM:
Last week was Thanksgiving and maybe you went around the table and shared something you were thankful for but this morning I’m going to challenge you each to think of something hard in 2020 that you are thankful for. Maybe it was a hard workout or maybe it’s something bigger than that.

Thankfulness is not sticking our heads in the sand and pretending like 2020 has been great in every regard. Biblical thinking on suffering is not taking that approach of being thankful in all circumstances (1 Thes 5:18) by simply thinking of the eternal hope that we hold onto and ignoring the pain of loss.

It is not mutually exclusive to be thankful and affirm that COVID has caused a lot of pain this year. There is the loss of life and health. There is the loss of normalcy. There is the loss of hugs at a Thanksgiving gathering or travel to see loved ones. The economic loss is real too.

My suffering was good for me, for it taught me to pay attention to your decrees.  Psalms 119:71 NLT

Pain insists upon being attended to. God whispers to us in our pleasures, speaks in our consciences, but shouts in our pains. It is his megaphone to rouse a deaf world.
C.S. Lewis

If we really graduate from God’s school of Thankfulness, we are thankful not just in the trial, but for the trail. And not just because the pain brings us closer to God, though that would be worth it, but because God knows what He is doing and the pain, the loss, the trial are part of His will because he loves us.

Consider Christ who suffered and was not at all outside the will of God. It is in these sufferings we can be closest to God.

Instead, be very glad—for these trials make you partners with Christ in his suffering, so that you will have the wonderful joy of seeing his glory when it is revealed to all the world. So if you are suffering in a manner that pleases God, keep on doing what is right, and trust your lives to the God who created you, for he will never fail you.
1 Peter 4:13‭, ‬19 NLT

“The dominant characteristic of an authentic spiritual life is the gratitude that flows from trust – not only for all the gifts that I receive from God, but gratitude for all the suffering. Because in that purifying experience, suffering has often been the shortest path to intimacy with God.”
– Brennan Manning

Powerful time of sharing challenges from the year that we are thankful for.

MOLESKIN:
Thank you guys for sharing your hearts.  It was great to look in your eyes this morning as you shared some really hard things that this year brought.  God has carried through us all a lot.  God has given us hope and to see how we have drawn closer to him.  It’s an honor to see God at work in each of you and speak truth into our hurts: God is bigger than that challenge, God wants you to draw near to him in the hurt.
ANNOUNCEMENTS:
Based upon the amount of steam rising off all your shoulders and heads you worked really hard this morning, but @spotter takes the prize for looking most like he was on fire.