F3 Knoxville

Tag: Commission

Enemies – So Far As It Is Up To You

THE SCENE: Post rain but a not too cold 43 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side straddle hop x 25

Cherry pickers x 5 

Tempo merkins x 10 

Tempo squats x 10

Mountain Climbers (4 count) x 15 

THA-THANG:

Mosey to the coupon pile

  • 1 block for every 2 HIMS
  • Circle up, shoulder to shoulder, facing outward and on your 6, pass the block to clockwise for approximately 1 minute. 
  • At the break, those with the blocks do bench presses. Those without do squats for approximately 30-45 seconds
  • Circle up, pass the block to counterclockwise for approximately 1 minute.
  • At the break, if you did bench press last time, do squats and vice versa. (1 round complete)
  • 2 rounds completed

Mosey to the large parking lot between the coupon pile and the flag

Parking lot suicides 

At each line:

  • 5 head, shoulders knees and toes with merkin (modified to 3 after 2 rounds)
  • 10 monkey humpers
  • 5 get ups 

Mosey to the flag

CIRCLE OF TRUST/BOM:

Sometimes when we are facing an enemy, our effort to do right feels like we are just passing a coupon around in a circle, not building anything. Sometimes it feels like heads, shoulders knees and toes…lots of motion but no movement.

I became a Christian when I was 26. For 16 years, I enjoyed life without enemies…not a single one. That peace was broken recently and it has been the single biggest challenge of my faith to date. Maybe it was Satan attacking me or maybe it was providential that I should prepare for it but I taught a class at church about ‘Dealing With Enemies.’

The key to dealing with any challenge, including an enemy is Romans 12:18 – If possible, so far as it depends on you, be at peace with all men. This takes away the excuse of what they have done to you or how they react or ignore your efforts to reconcile. I simplified that to myself as ‘I can’t say anything or do anything that would keep me from asking them to have a Bible study in the next breath.’ This is ultimately handling the situation in a way that is beyond reproach.  

In context, vs 18 is surrounded by additional guidance: Romans 12:​​14 Bless those who persecute you; bless and do not curse. 15 Rejoice with those who rejoice, and weep with those who weep. 16 Be of the same mind toward one another; do not be haughty in mind, but associate with the lowly. Do not be wise in your own estimation. 17 Never pay back evil for evil to anyone. Respect what is right in the sight of all men. 18 If possible, so far as it depends on you, be at peace with all men. 19 Never take your own revenge, beloved, but leave room for the wrath of God, for it is written, “Vengeance is Mine, I will repay,” says the Lord. 20 “But if your enemy is hungry, feed him, and if he is thirsty, give him a drink; for in so doing you will heap burning coals on his head.” 21 Do not be overcome by evil, but overcome evil with good.

Be beyond reproach.

The Perfect Gift: Time

THE SCENE: Clear and a crisp 28 degrees
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:

SSH-cadence x 20
Arm circles-cadence each direction x 16
Cherry pickers x 10
30 sec on own

THA-THANG:

Mosey to open square with short wall

  • Dips x 20
  • step ups x 20
  • Heels to heaven x 20

Mosey to back hill/circle drive, 3 corners Pyramid over and back

1st and 3rd corner

  • 5 burpees
  • 10 Merkins
  • 15 BBS
  • 20 squats

Top of Pyramid

  • 20 squats
  • 15 BBS
  • 10 Merkins
  • 5 burpees

Mosey to Coupon pile

  • Overhead press with CMU/coupon x 20
  • Stairs up, core exercise of choice, stairs down
  • Swings with CMU/coupon x 20
  • Stairs up, core exercise of choice, stairs down
  • Heavy Squats x 20

Mosey to parking lot

  • 10 calf raises on curb
  • Run to first line, 5 burpees, back to curb, 10 calf raises
  • Run to 2nd line, 10 merkins, back to curb, 10 calf raises
  • Run to 3rd line, 15 BBS, back to curb, 10 calf raises
  • Run to 4th line, 20 squats, back to curb, 10 calf raises

Mosey to flag

  • Flutter kicks x 20
  • Hello dolly x 20
  • Pickle poppers until time

CIRCLE OF TRUST/BOM:

Went through story of book by CFA

The reason I tell that story is to help illustrate how our time can be the perfect gift. There are only 24 hours in a day so how we spend our time is important. It doesn’t matter how much we make or how much stuff we have, our time is limited.

So I have 3 challenges to put out there:

  • Be more intentional/present in current situations. Easiest and doesn’t require sacrificing time
  • Find someone (friend/family) to spend more time with
  • More time in the word-study the Bible, not just read

James 4: 13-14

Come now, you who says, “Today or tomorrow we will travel to such and such a city and spend a year there and do business and make a profit.” Yet you do not know what tomorrow will bring – what your life will be! For you are like a vapor that appears for a little while, then vanishes

Leave you with this quote from C.T. Studd, England’s most famous Cricketer. Most famous cricket player at the time and quit to become a missionary

“Only one life, ‘twill soon be past; only what’s done for Christ will last” –

MOLESKIN:
My first VQ. Thanks to all who came out and enjoyed the gloom with me.

In Tents Rain

THE SCENE: pouring rain, 40°
F3 WELCOME & DISCLAIMER Delivered
WARM-O-RAMA:
Grasshopper, Baby Arm Circles, Harry Rockets, 8 Count merkins (not as good as Butterknives counting Monday)
THA-THANG:
Quickly ran for cover in the ‘circus’ tent behind the building that makes an appearance in nearly every picture.

While one HIM did a farmer carry around the building (lap 1), around the tent (lap 2) and rifle carry down the stairs and back) the remaining HIM’s did rounds of the following

Since last week there was so much moaning about abs, we did more:

Cross Knee Planks, Heavy American Hammer, Torture Tucks, Heavy Big boys. CMU paddleboats, 1 Up 2 Down (Really slow, really big flutter)

Then Legs: Heavy Squats, Wall Kicks (minus the wall), Bonnie Blair, 4 Way lunge

Then we switched to Arms: Curls, Merkins, Dry Docks, Donkey Kicks

Finally we rolled some 8 sided dice for more core, arms and legs.

MARY:
No time for it and it was really dang wet.

CIRCLE OF TRUST/BOM:

I am not a professional …. and that applies to this topic as well.  I am NOT a therapist.
I’m not good at Loss, Lament or Listening.  But we are out here to get better where we are weak.  No man left where he is, right?

We are good at some aspects of grief – I’m so proud of how F3 Knoxville has collectively mourned the loss of Cardinal.  We are good a doing grief. 170 show up for a memorial workout. GoFundMe climbs to 100k in a week.  We buy t shirts. Make videos.
But we are not good at verbalizing grief.  First to God. out loud. Nor are we good at sharing it with brothers.
“Cast your burden on the Lord, and he will sustain you; he will never permit the righteous to be moved.”
Psalm 55:22 ESV

Next Level: be more like David.  Have the courage to ask questions we can’t answer and ask them with someone hurting.
“Why, O Lord, do you stand far away? Why do you hide yourself in times of trouble?
Psalm 10:1 ESV
Can it get awkward?  Yes.  Lean into that.
What if I say the wrong things? What if I forget? that information is a burden. What if I can’t carry it?
What if I don’t have the right response – (they are not looking for a response – they are looking for connection.)
What if I make them cry? What if I cry? How do you hold it together? YOU DON’T!
We have that point of connection in Christ. Sin keeps us from being able to connect… but as we journey closer to Christ, less obstruction, more connection, more healing.
I don’t know what “science” says about growing your EQ… but in Christ, your ability to Empathize will grow. We have the Holy Spirit.
It’s what I want to work on. By God’s grace we all can become better listeners. Better at Loss and better at Lament with one another.

MOLESKIN:
Continued prayers for Andrea, Cardinal Jr and Evie.  Prayers for Jen and Rob as they have 9yr old John’s funeral Thursday

ANNOUNCEMENTS:
VQ from Trash Panda on Friday!

Reinvigorate and Replant

THE SCENE: Some of the most beautiful gloom I’ve ever seen.
F3 WELCOME & DISCLAIMER:  Done
WARM-O-RAMA:

  • RFTS / LIH
  • Shoulder burn
  • WMH
  • Finkle swings

Partner up – grab one block per pair.  Partner 1 moseys with the block.  Partner 2 completes 20 merkins then runs to catch up and takes the block from his partner.  Keeping switching roles until we arrive at the King’s parking lot.

THA THANG:

Dora-style work

Partner 1 performs exercises

Partner 2 takes a lap around the island.

After each set is complete – both partners run up the hill and back

  • 50 SQUAT AND CURLS
  • 75 LUNGE PRESS
  • 100 CMU SWINGS
  • 125 CURLS
  • 150 HEAVY LBC
  • 125 TRI EXTENSIONS
  • 100 DERKINS
  • 75 HEAVY FREDDY
  • 50 BLOCKEES

MARY:

PAX choice for 3 minutes

COUNT-OFF & NAME-O-RAMA

16 men and 1 2.0

CIRCLE OF TRUST/BOM:

Cardinal made his living as the pastor of a church in Harriman.  Years ago, he received two job offers on the same day.  One was a larger established church.  The other was a tiny country church that was actively disappearing.  He took his family to the smaller church.  He had a passion for “revitalizing” and “replanting” churches – that’s how he said it.

During the last week, I’ve heard this from many of you and from scores of men around the world who have reached out…I’ve also thought it myself – “That could have been me.”  It makes me reflect on how precious life is and on what my priorities are.  Sometimes my highest priorities do not always get the best of me and the most of me.

Psalm 39:4-5, “Lord, remind me how brief my time on earth will be.  Remind me that my days are numbered how fleeting my life is.”

Psalm 90:12, “Teach us to number our days carefully so that we may develop wisdom in our hearts.”

Several PAX shared how they can reset on their highest priorities to make sure they are giving their best to what is most important.  Make sure you are taking your role and responsibilities seriously (e.g., make sure your M will be taken care of if you were to die suddenly).

I think our friend Cardinal would be thrilled to know that even his death caused so many men to be revitalized and replanted in their responsibilities and priorities.

MOLESKIN:

This workout was inspired by the beatdown I suffered at the hands of Feeny on Monday.  I was still sore when we started it all again!

PRAYERS / ANNOUNCEMENTS:

Prayers for Cardinal’s family, for the Rampart men, and for Cosmo’s family

The Simplicity of HIM

THE SCENE: A chilly 28 degrees but clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side straddle hop (4 count) x 25

Cherry pickers x 5

Tempo merkins x 10

Tempo squats x 10

THA-THANG:
Mosey to Sophomore Hill

  • 4 Corners x 2
    • 25 squats
    • 25 merkins
    • 25 flutter kicks (4 count)
    • 25 shoulder taps (2 count)

Mosey to the big parking lot (between Sophomore Hill and the Flag)

  • Stationary Exercise with a travel exercise (2 car parking spots) hitting the same muscle group
    • 10 squats and lunge travel (10 sets)
    • 3 burpees and bear crawl travel (10 sets)
    • 10 monkey humpers with tip toe travel (10 sets)
    • 10 American hammers (2 count) with imperial walker travel (10 sets)
    • 10 twinkle toes with Bernie travel (10 sets)

MARY:
Flutter Kicks (4 count) x 25

Pickle Pounders (4 count) x 10

CIRCLE OF TRUST/BOM:
James 4:17 – So whoever knows the right thing to do and fails to do it, for him it is sin.

The HIM – High Impact Male is a man of initiative. He is not one who needs to be told what to do. He is vigilant, he is pro-active, he scans his surroundings for ways to serve. He sees the thing that needs to be done and he does it, without first being told, without being asked, he does the task that always needed to be done, the task that others walked by. In only a playful sense, he does it before others can do – not in arrogance, not to deprive someone else, but in the spirit of Romans 12:10 Love one another with brotherly affection. Outdo one another in showing honor.

I was first inspired with this thought at the Bomb shelter convergence when we were walking into the gym. There were three or four cases of water sitting on a tailgate and I saw Woodshack and three others just walk over there, grab the waters and carry them inside where we all knew that they were needed. I said to myself, that in it’s simplicity is a HIM. Since then, I have been trying to move on things quickly if I see a need. When Butter Knife said he needed someone to grab the shovel flag last Wednesday, I volunteered. When Booster said he needed to give up today’s Q, I volunteered. I didn’t want either of you to have to worry or wonder if someone was going to step up, there was no need for me to hesitate or let someone else do something that I was capable of taking responsibility for. If we can all do this just a little bit more, we will truly impact those around us.

MOLESKIN:
T-Claps for all the HIMs who made Cardinal’s Convergence happen in addition to the support F3 Nation is showing to his family.