F3 Knoxville

Round & Round the Ladder

THE SCENE: A comfortable 40s morning, illuminated by the soft, flickering glow of the Equalizer parking lot light that just won’t die.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Tempo Squats | SSH IC
  • Seal Claps IC

THA-THANG:

Mosey to Splash Pad. Take a trip down the ladder, then back up.  Do 7 exercises, take a lap, and drop the top one. Do 6 exercises, take a lap, and drop the top one.  Etc…

  • 7 — 4Ct Mtn Climbers
  • 6 — CDD
  • 5 — 4Ct Flutter Kicks
  • 4 — Diamond Merks
  • 3 — BBS
  • 2 — 4Ct Shoulder Taps
  • 1 — Burpee

Threw in some bonus pull-ups, bear crawls, crab walks, and lunges.

MARY:

  • Hello Dolly IC | Peter Parkers

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

John 15 – I am the true grapevine, and my Father is the gardener. He cuts off every branch of mine that doesn’t produce fruit, and he prunes the branches that do bear fruit so they will produce even more. You have already been pruned and purified by the message I have given you. Remain in me, and I will remain in you. 

We’ve all seen our lives pruned to an extent this past year; for all the negative, there were a number of things, people, activities that were sucking the life out of us that got cancelled or put off. Just because life is getting back to normal doesn’t mean we have to let those branches of our life grow back.

Faithful to Us

THE SCENE: Sunny, temp in 30’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Side Straddle Hops, 10 Burpees, 10 Tempo Squats, 10 Windmills, 7 Baby Arm Circles Forward and Backward, 5 Wide Arm Circles Forward and Backward
THA-THANG:
Run to CMU pile.  Each man grabs CMU.  We will do the following exercises.  Between the listed exercises each man runs to the benches at the playground to do 10 bench jumps, then runs back.

  • 25 Overhead Presses
  • 25 Curls
  • 25 Rows

We then put CMUs back.

Mosey up cardiac and on trail to stop sign at intersection of park road and road to admin bldg.  We will do 20 American Hammers and 20 Hello Dollies.

Mosey to bottom of Mt. Everest.  We will do 10 Tempo Squats, 20 Bicycle Kicks and 30 Baby Crunches.  We then run up Everest to roadway by Admin Bldg.  We will do 20 Flutter Kicks.

Mosey to parking lot below stairs at Coliseum.  We will do Doras.  While one man does exercises the other runs upstairs, heads south at Coliseum, the comes back down the parking lot driveway.  Partners then switch.  Here are the exercises that each two man team performs:

  • 100 Plank Jacks
  • 100 Merkins
  • 100 Big Boy Sit-ups
  • 100 Squat Jumps
  • 100 Imperial Walkers

Mosey down Picket’s Charge and back to Playground.  More Flutter Kicks until everyone arrives.

Mosey to outfield by baseball field closest to CMU parking lot.  We will split into two teams.  We will play soccer/ball shoot.  In this game there will be two large boxes at each end of the field.  Teams will kick soccer ball toward opponents end.  The shot at the box, however, must be made by man throwing ball to go inside the box.  The man cannot move when he picks the ball up.  If a team scores, that team will run to second base at the ballfield and back while the team that is scored on must run all the way to home plate and back.  Then game resumes.

Mosey to AO.

MARY:
20 Flutter Kicks
COUNT-OFF & NAME-O-RAMA
22 men, no FNGs.
CIRCLE OF TRUST/BOM:
God is Faithful

The phrase “you gotta have faith” is one you have probably heard before.  I think that phrase often applies to having faith in ourselves, or having faith that things will work out, versus having faith in God.  Still, most of us have certainly heard of our need to have faith in God to get by in this world.  And, we do need to have faith in God.  Yet, we often fall short of being faithful:  in our trust of God, in our commitment to his desire for obedience, in living the loving and virtuous lifestyle that God expects from us.  Fortunately, we have a God who is faithful to us.  So much so that he was willing to, from the Christian standpoint, send his only Son to die for us on the cross.  It is nice to know that we have a God who is faithful to us, who is there for us.

That knowledge of his faithfulness keeps us strong.  I may have told some of you this story of my childhood.  I was about age 5 or 6 and I had acted rather poorly toward my mother earlier that day. It was getting towards evening and I came home to find the door locked.  No big deal, it was a policy to lock the door.  I rang the door bell.  No answer.  I knocked on the door.  No answer.  I ran around to the back of the house.  Door locked and no answer when I knocked.  I ran back up front and after ringing and knocking, I went to our large front window and peered in.  My mother was sitting on a chair in the living room.  How could she not come to me when I was ringing the doorbell and knocking so loud?  Had my mom stopped loving me because I had acted poorly that day?  I called out and she didn’t come.  I ran into the backyard and threw myself to the ground in tears.  Imagine Little Lilydipper, crying until the snot was draining in fissures from his nose.  I later heard my mom calling.  I took a while to get up.  She came to the backyard and found me in tears.  She asked me what was wrong and I told her the story of my persistent knocking and her failure to come to me.  She had been sitting at a chair sound asleep and had not heard me.  She thought she heard a child crying and that was what woke her up.

My mother took pity on me as I was obviously distraught.  So she sat with me, assured me that she would never leave me, would always have faith in me, that I would always be her special child, that I could count on her loving me forever.  She and I went to get a hamburger and ice cream at Goff’s Burgers that evening.  I loved that place because they had the best chili hamburgers in the world and amazing ice cream cones.  I sat there at Goff’s with a special feeling in my heart.  My mother would always be faithful to me.

Gents, we aren’t kids but it sure is good to know that God will always be faithful to us.  We can count on Him.  We may act poorly sometimes, we may upset him with our behavior. . . but we will always be His, we will always be special to Him.   You are His precious child.  Let that truth sink into you and give you that special feeling in your heart like I had that evening at good old Goff’s Hamburgers.

MOLESKIN:
Prayers for those of Asian decent in our country because of the hatred that some have showed toward them; for the disenfranchised and folks who are not well and having to stay home; for Mr. Jinxy, Sarah, the wife of Ribbed, and Jan, the wife of Lillydipper; for Dung-Beetle who, as a minister, is working with so many in need, for those with Covid including the father of one of Mickey’s schoolmates, for those struggling with addiction, and that we may have discernment when watching the news as the news can be biased.
ANNOUNCEMENTS:
Beer ruck tonight at 6:00 pm!

Ball Don’t Lie

THE SCENE: 50 something with humidity (felt good) and a misty rain

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Happy St. Patrick’s Day

76th day of 2021

Pigeon stretches each leg

SSH x 17 (4 ct)

Doubtfire was the only one not wearing green, so we did one burpee.

Little baby arm circles forward x 10 (4 ct)

Little baby arm circles backward x 10 (4 ct)

Some Michael Phelps

A little bit of this and a little bit of that x 2

Tempo squats x 10

Tempo merkins x 10

THA-THANG:
Mosey to the tennis courts

Polygonal workout ball with the following exercises:

20 Burpees

15 Iron Mikes

30 Mountain Climbers

30-Second Side Plank x 2

20 Tricep Dips

30 Freddie Mercurys

20 Merkins

1-Minute Wall Sit

30 American Hammers

30 Walking Lunges

15 Jump Squats

Water Break = 1 Lap Around the Track

Roll the ball and do the exercise.  It knows what you need more than you do.

We did not land on the side planks or the walking lunges, but we landed on everything else.  We landed on burpees and Freddie Mercurys the most.  We ran 3 laps total (2 in a row).

MARY:
We were headed to Mary, but the PAX pleaded for more ball, so we did another roll and only had time for a 1-minute plank.

COUNT-OFF & NAME-O-RAMA
4 HIMs, just like the lucky clover – how fitting

CIRCLE OF TRUST/BOM:
Numbers have been down this week due to Spring Break, but it only takes a few of us to make an impact.  Keep that in mind when it seems like most of the world has gone bad/crazy.

“For where two or three are gathered in my name, there am I with them.”  Matthew 18:20.

MOLESKIN:
Prayers for Ribbed’s wife, Mr. Jinxy, Lillydipper, the unspoken problems, and those we have not seen in a while, and praises for my father-in-law and my back.

ANNOUNCEMENTS:
None mentioned

Equalizer Merry Go Round

THE SCENE: Mid 50s. 

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers IC | Windmills IC
  • Baby Arm Circles IC | SSH IC

THA-THANG:

Four Corners on the Track

Round 1

  • Dips x20 at Flag
  • Pull-ups x10 at playground
  • Welsh Dragons to 5 at tennis court
  • Dry Docks x20 at stinky corner

Round 2

  • Step ups x20 
  • Calf raises x20 
  • Walking Lunges x20
  • Single leg bridge x20

Round 3

  • Crab toe touches x20
  • Vups x20
  • Australian foxhole x20 (WWI sit-up, roll into Australian snow angel)
  • Single leg deadlifts x20

Begin each lap at flag circle. Stop at prescribed areas along the way to complete exercises. Do as many laps as possible.

MARY:

  • Flutter Kicks IC | LBCs IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: Prov12:15 – A fool’s way is right in his own eyes, but whoever listens to counsel is wise.

Cleaning Frost Off the Field

THE SCENE: Mid-20s. Winter part 2.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Windmills IC | Grady Corns IC
  • Baby Arm Circles IC | SSH IC

THA-THANG:

Four Corners on the Field

  • Merkins
  • BBS
  • CDD
  • Squats

30 reps at each corner. Run a full lap to the next corner. On each subsequent round, drop 10 reps. After third round, burpees at center field and wait for six.

7s: Pull-ups & Step-up w/ Knee Raise

MARY:

  • Box Cutters IC | American Hammers IC
  • Freddie Mercurys IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: John 9:18-28 — The Jewish leaders still refused to believe the man had been blind and could now see, so they called in his parents. They asked them, “Is this your son? Was he born blind? If so, how can he now see?” His parents replied, “We know this is our son and that he was born blind, but we don’t know how he can see or who healed him. Ask him. He is old enough to speak for himself.” His parents said this because they were afraid of the Jewish leaders, who had announced that anyone saying Jesus was the Messiah would be expelled from the synagogue. That’s why they said, “He is old enough. Ask him.” So for the second time they called in the man who had been blind and told him, “God should get the glory for this, because we know this man Jesus is a sinner.” “I don’t know whether he is a sinner,” the man replied. “But I know this: I was blind, and now I can see!” “But what did he do?” they asked. “How did he heal you?” “Look!” the man exclaimed. “I told you once. Didn’t you listen? Why do you want to hear it again? Do you want to become his disciples, too?” Then they cursed him and said, “You are his disciple, but we are disciples of Moses! We know God spoke to Moses, but we don’t even know where this man comes from.”

The Pharisees had a preconceived idea of what the Messiah would be like; they had preconceived ideas of what it meant to be blind; and in the end, those preconceptions are exactly what made them blind to the Messiah who they claimed to be waiting for,

What prejudgements do I make about people, sometimes about whole groups of people, that keep me from seeing things for what they really are? How can I strike those down?