F3 Knoxville

Tag: Commission

Burpeevators? Thanks Curveball…

THE SCENE: Hot, humid. Just barely missed a torrential downpour.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10xWindmills, 10xSeal Claps, 10xOverhead Claps, 10x Tempo Merkins, 10xHairy Rockettes, 10xTempo Squats
THA-THANG:
Mosey towards the CMU pile stopping at various spots to perform Burpeevators (credit to Curveball for inventing these)

Burpeevators = Burpees with increasing merkins on each rep. We performed 3, then 6, then 8. That was enough…

Grab a CMU and wander over to the maintenance building parking lot.

Four part circuit:

  1. Merkins, bear crawl to first parking line where you placed your CMU
  2. CMU thrusters, carry your CMU to the second parking line
  3. CMU Swings, leave your CMU and lunge to the other curb
  4. BBS

Run a lap around the parking lot and repeat in reverse.

Started with 10 reps of each and added 10 reps after each lap. Made it to the 30 rep round.

Put up the CMUs and moseyed over to Sophomore Hill.

At Sophomore Hill performed an elevator with Burpees/Bobby Hurleys. Start with 5 burpees at the bottom of the hill, bernie up, 5 Bobby Hurleys, mosey back down. Add 5 reps after each round. Made it through 10.

Mosey back towards the flag stopping for some Mary along the way.

MARY:
On the mosey towards the flag we stopped for: Flutter Kicks, Freddie Mercuries, Planks, and American Hammers.
COUNT-OFF & NAME-O-RAMA
11 men, 1 2.0, and 3 runners hit up JUCO for some work.
CIRCLE OF TRUST/BOM:
Philippians 3:20

But our citizenship is in heaven, and from it we await a Savior, the Lord Jesus Christ.

Let’s always be srue to remember that our ultimate citizenship is in heaven, not on this Earth. It’s easy to get caught up in the things of this world. Having just celebrated July 4th we are all very aware of the pride and love for this country that most people have. While there is nothing wrong with being thankful to God for living in a country that grants us religious freedom and allows for the church to grow and operate freely, we need to keep ourselves in check in regards to taking pride in our identification as “Americans”. Paul in Galatians says that we should boast in nothing except for the cross of Jesus Christ. Let’s be thankful, but remember to place our pride and identification in something greater than things of this world.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

ab-day-2021

THE SCENE: Balmy

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • reach for the sky
  • left/right foot hang
  • tempo squat
  • arm circles
  • tempo merkins
  • SSH

THA-THANG:
Mosey to big front parking lot. Welcome to Ab day.

Find 10 exercise marked in parking spots. Partner up and pick an exercise. Both partners complete the exercise then mosey to light pole. Do 5 burpees. Mosey back and pick a different exercise. Rinse and Repeat.

Exercises are:

  • Flutter kicks (100)
  • ABC’s
  • Hello Dolly (100)
  • Plank (90 Sec)
  • LBC ( 100)
  • BBS (50)
  • Mountain Climbers (100)
  • Pickle Pounders (50)
  • Freddy Mercurys (100)
  • Side Crunch (25 per side)

After completion, do an Al Gore while waiting for the 6.

Gather up and recover, just in time to take a lap around the lake.

Times almost up, head back to the flag.

MARY:
15 4ct Imperial Walker
15 squats on your own

CIRCLE OF TRUST/BOM:
Isaiah 44:1-8

Isaiah 44:6

Thus says the Lord, the King of Israel and his Redeemer, the Lord of hosts:

I am the first and I am the last; besides me there is no god.

Excerpt from New Morning Mercies:

If God is in control of every aspect of your world and his grace covers all your sin, why would you ever give way to fear?

  • Paul David Tripp; New Morning Mercies

The reason we might is we forget the sovereignty of God. We forget He is in control. When we focus on the world around us, it becomes really big and God becomes small. The problems around us overwhelm us.
Today be reminded of who God is, that he’s in control and if we’re in him, he’s covered all our sin.

We have no reason to fear, besides Him these is no god.

Friendship and Servant Leadership

The Scene: 70 and humid

Welcome/Disclaimer – YES

Warmup: SSH, Tempo Merkins, Mountain Climbers, Overhead Clap, LBAC-fwd/bckwd, Projectivator, Cherry Pickers

The Thang
• Follow the Leader to Library Parking Lot: mosey, side step, karaoke, bear crawl, skip, high knees to library parking lot: burpee broad jump toward Amphitheater
• Mucho Chesto @ Amphitheater: 10 – merks, 10 – werkins, 10 – diamond merks, 10 – stagger right, 10 – stagger left (hold plank – someone lead until 6)(rinse/repeat)
• 10 Box Jump/Step Up and Bernie up hill, 10 jump squats at top. (rinse/repeat)
• @ Playground: Baby Murph – 5 pull-ups, 10 merks, 15 squats (5 rounds) = 25 pull-ups, 50 merks, 75 quats
• Bear Crawl to Pool: 10 Wallups
• Follow the Leader to Friendship Bell: mosey to Parallel Bars – hold Al Gore till each pax has a chance to hand walk across bars, BBS till 6, mosey to Friendship Bell for Mary

MARY:
Kick-Flip to lead, other AOQs and guests, and Judge Judy

COUNT-OFF & NAME-O-RAMA
16 STRONG

CIRCLE OF TRUST/BOM:
2 years and 2 months ago, David Greer became Kick-Flip. (He pointed out that I was on Q that day!) Today we know him as a man of character, a leader among men. When he leads, he’s creative, he’s personal, he pushes us. He serves us by leading. So many of his Qs are memorable, the workout, the word, his leadership and drive, his friendship and encouragement. We are all better men because of him and we are glad to give him the Shovel Flag as our AOQ at the Project.
Maybe one of you will be AOQ after him. I hope you will all step up to Q soon. Just as we need Kick-Flip to show up, we all need you/each other to show up. It’s not only how we get better as men and leaders, it’s how we see and experience the diversity and creativity of God in fitting us together, in both our leading and our following. Your strengths pushes us in our weakness and vice versa. We are all disciples, followers/fellow travelers, friends, of Jesus. In Christian friendship, we disciple each other. We encourage each other. We call each other higher up and further in. Friendship is discipleship when Christ is in you. When you Q, you both lead and serve the men around you as friends. It is both friendship and servant leadership.

MOLESKIN:
Much appreciation to Judge and guys from other AOs who came to support and celebrate the passing of the The Project Shovel Flag to Kick-Flip. Shout out to Trolley who began the tradition of taking the picture at the Friendship Bell.

PRAYER:

Ribbed’s wife, men at Equalizer and other AOs whose marriages are struggling, Kick-Flip’s wife and new baby on the way

ANNOUNCEMENTS:
July 24 CSAUP “Off the Chain”

 

Layers of the Pearl

THE SCENE: Pleasant 65 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side straddle hop -20

Cherry pickers – 5

Tempo merkins – 10

Tempo squats – 10

Flutter Kicks – 20

THA-THANG:

  • Indian Run to Parking Lot
    • Run 2 lines forward and do 1 Burpee, Bernie 1 line back and do 1 Get Down (both cheeks and both shulder blades touch the ground), Repeat increasing reps by 1 until the end of the parking lot (Max 8). 
  • Mosey to CMU pile
    • Beginning at 1 rep, cycle through Squats, Curls, Raises, and then hold a coupon at eye level for the number of seconds equal to the reps, repeat cycle with 2 reps all the way up to 20 reps.
  • Mosey to the stairs
    • At the curb, beginning at 1 rep, cycle through CMU bench press and skull crusher. Repeat cycle with 2 reps all the way up to 5 reps. 
    • At the first level of stairs, beginning at 6 reps, cycle through coupon push up, skull crusher. Repeat cycle with 7 reps all the way up to 10 reps.
    • At the second level of stairs, beginning at 11 reps, cycle through coupon push up, skull crusher. Repeat cycle with 12 reps all the way up to 15 reps.
    • At the top of the stairs, beginning at 16 reps, cycle through coupon push up, skull crusher. Repeat cycle with 17 reps all the way up to 20 reps.
  • Mosey to the AO

CIRCLE OF TRUST/BOM:

Matt 13: 45 “Again, the kingdom of heaven is like a merchant looking for fine pearls. 46 When he found one of great value, he went away and sold everything he had and bought it.

So valuable that he went away and sold everything…

There are two types of oyster produced pearls: natural and cultured. Natural Pearls form when an irritant – usually a parasite and not the proverbial grain of sand – works its way into an oyster, mussel, or clam. As a defense mechanism, a fluid is used to coat the irritant. Layer upon layer of this coating, called ‘nacre’, is deposited until a lustrous pearl is formed. A cultured pearl undergoes the same process except that the irritant is a surgically implanted bead. The cultured pearl is a pearl on the outside with a thin, exterior layer of nacre while the natural pearl is pearl throughout. 

Takes years to form a natural pearl. If we look within ourselves, we too find parasites that try to steal the best of our strength, thought, joy and holiness. The temptation is smother the parasite with a bunch of nacre all at once but then you will have an uneven pearl, which has no beauty. It takes thin layers, little by little, layer by layer, day by day, prayer by prayer, scripture by scripture. The natural pearl within is started and then grown into a thing to be desired. 

This is the fine pearl that the man in the parable went and sold all he had to go purchase. As HIMs, we embrace this grind in the spirit of James 1 – 2 Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, 3 because you know that the testing of your faith produces perseverance. 4 Let perseverance finish its work so that you may be mature and complete, not lacking anything. 

The kingdom of Heaven, the fine pearl, the natural pearl is worth selling all you have for. So if we are going to go all in,  we mist ensure that we have strength and faith throughout and not just a pretty exterior with a false center.

40 is the new 20

THE SCENE: Warm and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers, Windmills, Overhead claps, Merkins, BBS, Calf raises, a few sprints in the parking lot
THA-THANG:
Mosey to the courtyard:

  • 21s with decline merkins and bonnie blairs
  • 20/20 vision with dips and step ups on the wall

Mosey to the lake for a burpee your buddy lap.  (2 teams everytime you pass a member of other team they do a burpee)

Work back to main AO stopping for 40 LBC and flutter kicks along the way.

MARY:
Circle up and hold feet off ground while others run around and push feet down.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Don’t worry about anything, instead, pray about everything. Tell God what you need, and thank him for all he has done. Then you will experience God’s peace, which exceeds anything we can understand.
MOLESKIN:
With everything in the world that we seek, remember to ask God and be thankful for what we have.
ANNOUNCEMENTS:
Memorial day work out