F3 Knoxville

Tag: Choir Boy

Let the Lord Build Your House

THE SCENE: Rain was coming and going… Moved to the Splash Pad pavilion. Choir Boy still needed his running shoes though… 

F3 WELCOME & DISCLAIMER Did this, very few questions, forgot to tell them I had my phone. They knew though, they knew. 

WARM-O-RAMA:

Blindside warmy-upy things

THA-THANG:

  1. Sea Biscuit from the Splash Pad (1 lap = down the ramp and around Stonehenge)
  • 1 Lap → 30 Merkins → Box Cutters 
  • 2 laps → 30 Box Jumps → Flutter Kicks 
  • 3 Laps → 30 Dips → Freddie Mercury 
  • 4 Laps → 30 Imperial Squat Walkers (Knee/Knee/Squat = 1) → Hello Dolly
  •  Not a race. PAX completes ab work until the SIX completes the exercise
  1. Cindy Crawford AMRAP at the Bathhouse: Timer set to 13 minutes (Time left in the workout)
  • 5 Pull-ups 
  • 10 Merkins
  • 15 Squats 
  • 20 LBCs
  • 25 V-ups 

MARY:

Right over left & left over right stretching. Kobra Kai stretching until the time is called 

COUNT-OFF & NAME-O-RAMA

6 HIMs. 0 FNGs. 

CIRCLE OF TRUST/BOM:

“Imagine yourself as a living house. God comes in to rebuild that house. At first, perhaps, you can understand what He is doing. He is getting the drains right and stopping the leaks in the roof and so on; you knew that those jobs needed doing and so you are not surprised. But presently He starts knocking the house about in a way that hurts abominably and does not seem to make any sense. What on earth is He up to? The explanation is that He is building quite a different house from the one you thought of – throwing out a new wing here, putting on an extra floor there, running up towers, making courtyards. You thought you were being made into a decent little cottage: but He is building a palace. He intends to come and live in it Himself.”

MOLESKIN:

The quote above is from C.S. Lewis’ book Mere Christianity. God is in the process of making you into something magnificent.  This is especially true if you have suffered a great deal in your life.  God will tear down the walls of your life, and He will rebuild them into something that can house His glory.  We often wonder why God is allowing such great suffering in our lives.  The answer is quite simple, however; some of us have major walls to be torn down.  On the other hand, as a Christian, it is always worth it to endure the tearing down process because, in the end, the beauty that is created is more magnificent than we could have imagined.   Often, we are content to be “a decent little cottage”, however, this is the Christian equivalent to being lukewarm.  God wants to build something incredibly beautiful in you. For some of us, that means extensive renovation.

The Equalizer – New AOQ Edition

THE SCENE: 40ish. Pleasant

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC | Windmills IC
  • Grady Corns IC | Rockettes IC

THA-THANG:

Partner up & alternate AMRAP of the exercise with running to the next station and back. Teams advance when both partners have done all three exercises.

Station 1 – Boat parking/Playground Light Pole

  • Burpees
  • Lunges
  • BBS

Station 2 – Light pole at top of bermuda/crosswalk

  • Hand Release Merks
  • Squats
  • Hello Dolly

Station 3 – Light pole at top of curvy parking

  • Dry Docks
  • Bridge
  • Flutter Kicks

Station 4 – Stonehenge light pole

  • Shoulder Taps
  • Step Ups
  • Imperial Walkers

Station 5 – Top of the world light pole

  • Diamond Merks
  • SSH
  • Box Cutters

MARY:

  • Australian Snow Angels
  • Hello Dolly

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: 

Mark 2:1-5 — When Jesus returned to Capernaum several days later, the news spread quickly that he was back home. Soon the house where he was staying was so packed with visitors that there was no more room, even outside the door. While he was preaching God’s word to them, four men arrived carrying a paralyzed man on a mat. They couldn’t bring him to Jesus because of the crowd, so they dug a hole through the roof above his head. Then they lowered the man on his mat, right down in front of Jesus. Seeing their faith, Jesus said to the paralyzed man, “My child, your sins are forgiven.”

Who can you count on to carry your mat? Are you surrounding yourself with the kind of people you can count on, when the chips are down, when the odds are not in your favor, to put you on their shoulders and carry you to Jesus.

ANNOUNCEMENTS: CSAUP, Convergence, Q Calendar

PRAYER

Spy Wednesday

THE SCENE:

Partly Cloudy Temperature Humidity Feels like Wind Speed Wind Direction
62 ℉ 79% 62 ℉ 5.5 mi/h S

F3 WELCOME & DISCLAIMER.
Delivered as desired. I am not a professional.

WARM-O-RAMA:

20 SSHs,  10 Imperial Storm Troopers, 10 Rockettes, 10F/10B Tie-Fighters, 3 Cherry Pickers.

THA-THANG:

Mosey .25 miles (basically to restrooms).

Rep counts of 10-9-8-7-6-5-4-3-2-1 for each of these three exercises. So, 10 of each then BBS, then 9 of each 10 BBS, 8 of each 10 BBS, to 1 of each.
Burpees
Jump squats
Merkins
10 BBS between each round.
Recover if PAX mumble chatter begins to indicate lack of ability to continue.

Fellowship Mosey to parking area near Smoke House (CMUs).

14 Hindu Squats, 1 Merkin
13 Hindu Squats, 2 Merkins
12 Hindu Squats, 3 Merkins
…continue this pattern until…
2 Hindu Squats, 13 Merkins
1 Hindu Squats, 14 Merkins
Recover after rabbits finish.

Go and grab CMU. Only one and circle up.

10 CPRs in cadence. (Combination of 3 Arm exercises with CMU. Starting position like doing curls and done all together in a 4-Count cadence: 1 = “C”url, 2 = Overhead “P”ress, 3 = Tricep “R”aise, 4 = Return to starting position. )

Gorilla Complex
With a CMU 8 Curls For Girls, 8 High Pulls, 8 Overhead Presses, 8 Tricep Extensions, then drop coupon for 8 Merkins. Follow this up by a quick mosey for a brief upper body recovery, typically no more than 50 yards. Rinse and Repeat 8 Times. We only got 4 rounds in.

Mosey back to AO
MARY:
15 Flutter Kicks and Recover
COUNT-OFF & NAME-O-RAMA
11 Brothers.
CIRCLE OF TRUST/BOM:

It’s Holy Wednesday (Spy Wednesday). Traditionally thought of as the day that Judas worked out his deal to hand Jesus over to authorities. For 3 years Judas had been with Jesus. But Judas wanted something different than what Jesus was giving. Judas received 30 silver pieces for betraying Jesus. Have you kept your faith? To what degree? If the price were right, would you betray Jesus and deny him?

 

MOLESKIN:
For Ribbed’s M and the continued healing of her hands. For Choir Boy and the decisions/opportunities he’s facing. For Will a student with Stripped was while he was in Student Ministry, who is staring down a 12-14 hour surgery tomorrow. For all of our F3 brothers battling injuries. And for all the sick and suffering.  For the unsaid prayers in our hearts.

ANNOUNCEMENTS:

CSAUP at Haw’s Ridge in May 6th.
Flag handover Friday 4/15 at The Equalizer.

Q2– Pre-Easter at the Equalizer

THE SCENE: 51 degrees out
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH*25

Rockettes *10

Cherry pickers *5

Grady corns *15

Baby arm circles *10

Reverse baby arm circles *10

Tempo squats *10

THA-THANG:

 Mosey to Bermuda Triangle—

Lunges between wide Merkins, Carolina dry docks, Merkins 20, 15, 10

 Mosey a lap

Shoulder taps and hanging v ups. 11s

Rows, Overhead press, curls with a rock *20

10 squats with a rock

Mosey a lap

5 pull ups

Mosey a lap

MARY:

Imperial walkers 4*20

Squats *10

Mountain Climbers *15

Sumo squats *10

Flutter kicks 4*10

LBCs 4*10

Star gazers/stretch 1  min

COUNT-OFF & NAME-O-RAMA
11 fine gentlemen

CIRCLE OF TRUST/BOM:
With Easter upcoming where we celebrate life, death, and resurrection of Jesus Christ, we naturally ask: Who is Jesus?  What is He like?

He is never “too cool” for anyone.  He approached lepers. He played with children.  He talked with Samaritan women. He showed compassion to tax collectors, beggars, thieves, and widows. He noticed people that were mourning, sick, frightened, and having financial troubles. He saw people as they were, loved them, and also saw what they could become. He stood up for outcasts, for the publicly shamed.

Yet with His radical inclusivity He never condoned unrighteousness, even a little. He taught hard truths, truths that are still hard—both to swallow and to live.  He taught “except ye shall keep my commandments . . . ye shall in no case enter into the kingdom of heaven.”  He taught that not only should we not kill, we shouldn’t be angry with or say unkind things to or about each other, and instead actively work to reconcile our differences.  He taught we should actively try to keep our thoughts morally clean, not just have chaste and virtuous behavior. He taught that when we do something good, we should try to do it privately and not seek praise for our good actions.

The great news of Easter is that if you feel you have a ways to go to meet these divine expectations, Jesus really did die and really does live again, and because of Him we can receive all the help we need to close that gap.  What a reason to celebrate!

Life To The Full – The Equalizer 4-8-22

THE SCENE: Approx 42 degrees and breezy with a mostly clear sky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops IC x 5; feet together reach for toes 15 seconds; feet apart reach for each <right, left, middle>15 seconds each; Little Baby Arm Circles IC x 5 each way; Tempo Merkins IC x 5; Downward Dog hold for 20 seconds; Tempo Squat IC x 5.
THA-THANG:
* Two lines of cones were placed 20 yards apart in the front parking lot of the AO.  The workout consists of 3 Rounds – each containing a movement technique for 20 yards from one cone row to the next, 10 reps of a high-plank core exercise, a 20 yard uphill Crawl Bear back to the start, 10 Burpees, and a prescribed amount of laps around the track.  The PAX set goals of 1a – don’t stop moving and 1b – finish the workout on time.  Both goals were met.

  • Round 1:
    • 20 yard Imperial Walker
    • 10x Shoulder Tap Merkins
    • 20 yard uphill Crawl Bear
    • 10 Burpees
    • Run 2 Laps around the track
  • Round 2:
    • 20 yard forward lunge
    • 10x Bird Dog (2=1)
    • 20 yard uphill Crawl Bear
    • Run 3 Laps around the track
  • Round 3:
    • 20 yard Toy Soldier
    • 10x Switch Climbers
    • 20 yard Uphill Crawl Bear
    • Run 4 Laps around the track

MARY:
Early finishers circled back around the track to join the Six and encourage them to press on to the finish.  Once all were in a 60 second Canoe Hold was enjoyed by all as time expired
COUNT-OFF & NAME-O-RAMA
10
CIRCLE OF TRUST/BOM:
“Every man has two lives, and second one begins once he realizes that he only has one.” -Unknown

Are you making the most of your days?  Jesus described the shepherd / sheep relationship as one in which the sheep are given a life that is far beyond what they could ever imagine for themselves.  David described this life from the prospective of a sheep, and it’s so desirable.  Jesus wants everyone to have a life through him that blows away all of their limited beliefs about what life can be, and there are brothers at F3 who can help guide you to that path if you feel like something is missing in your life or if you know that you’re currently off track.
MOLESKIN:
John 10 and Psalms 23
ANNOUNCEMENTS:
Flag Handoff at The Equalizer – Friday 4/15.  Be there or be square.