F3 Knoxville

Tag: Commission

Undignified

THE SCENE: Dry; no longer cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Harry Rockets | Overhead Claps | Seal Claps | Maracan Night Club | Channuks| Twinkle Toes| Let It Hang | Reach for the stars

THA-THANG:
Warm up across the parking lot at 50% and 75%, then Duck Walk to the Duck Pond.

20 Guardrail hops, hold a plank for the 6 and then line up in 2 lines for double black snake.

We arrived the newest parking lot did Skipping Bernie Karaoke in one direction and frog jumping, boo boo bear, crab walks in the other direction.

Mosey to a pit we’ve always skipped where we found 6 balls with numbers and 6 exercises.  Putting the two togehter we did star jacks, peter parker merkins, crabby pickles, and other things that made us look silly.

Mosey to a brick bench for some step ups and monkey humpers.

MARY:
Monkey Humpers | Flutter Kicks | Super Man | Hello Dolly | Pickle Pointers | Calf Raises
COUNT-OFF & NAME-O-RAMA
22 HIMS (2 2.0’s, one got his age right, well done Blow Dart)

CIRCLE OF TRUST/BOM:
Today’s exercises were selected with the criteria of looking ridiculous.  It worked, well done.  We don’t hesitate to look undignified out here.  We do monkey humpers and skip and karaoke and overall look nuts.

It makes me think of King David’s second act as king.  He kicks some sweaty Philistine butt and then brings the Ark back to Jerusalem.  And he is so filled with the joy of the Lord he finds himself dancing in a linen ephod.  After his first wife gives him a hard time about how ridiculous he looked, he made it clear some things are worth cashing in our chips.

If you get a chance to stand for the name of Jesus Christ, do not give in to fear or worry about what you look like.

“I will celebrate before the Lord. I will become even more undignified than this, and I will be humiliated in my own eyes.”
2 Samuel 6:21‭b-‬22a NIV

And I will be undignified
And I will praise the Lord my God with all my might
And I will leave my pride behind
And I will praise the Lord my God with all my life
Everything on the altar now
I won’t hold back, I won’t hold out
I don’t care what the world may say
I’m abandoned to reckless praise
Oh my soul, will not bow to the fear
Oh I will not bow
MOLESKIN:
Take some time today to worship along with my Irish friends in an undignified way.

 

Remembering Scripture and Remembering Dung Beetle’s

THE SCENE: A nice, crisp 50 a clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x 7, Little Baby Arm Circles x 10, Little Baby Arm Circles Backwards x 10, Apollo Ohno’s x 10, Tempo Merkins x 10, 10 BBS.

THA-THANG:
Mosey to the Big Parking Lot, do a moving workout to each line and do 20 calf raises at each line.

  • Walking Merkins (Alligator Merkins)
  • Lunges
  • Bear Crawl
  • Frog Jump
  • Frog Jump
  • Bear Crawl
  • Lunges
  • Walking Merkins

Mosey to the coupon pile, take the coupons to the parking lot and partner up

  • One partner does a coupon push to the opposite parking lot line and then dung beetle’s back.
  • The other partner runs up the hill, does 1 burpee and then runs back.
  • When they meet, they do 10 curls.

Put the coupons back and keep the same partners

  • One partner runs and does 3 pull ups.
  • The other partner holds a wall sit or plank.

Mosey back to the flag

CIRCLE OF TRUST/BOM:
James 1:22-25 says, “But be doers of the word, and not hearers only, deceiving yourselves. For if anyone is a hearer of the word and not a doer, he is like a man who looks intently at his natural face in a mirror. For he looks at himself and goes away and at once forgets what he was like. But the one who looks into the perfect law, the law of liberty, and perseveres, being no hearer who forgets but a doer who acts, he will be blessed in his doing.”

Unfortunately, as fallen humans, we forget things. We are told one thing and then minutes later we forget the thing we had been told. Not necessarily intentionally, we just tend to forget things. So, we do different things to help ourselves remember. We write things down, we put it on a calendar, we put it on a sticky note, we repeat it back to people. And I think we can do similar things with Scripture. Because so often, like James says, we hear the Word or read it and then instantly forget it and think about other things, therefore we cannot do what it says. So, I wrote down a few things that help me remember what I read. It’s not extensive, but I got 4 things that help me remember Scripture.

  1. Write it down and meditate on it throughout the day. Put it on a notecard and put it on your desk. Meditate on it, mumble it to yourself to remind yourself of what you read and how you can use it in your life.
  2. Memorize it. This is similar to number one, but the more we read a verse, then we can memorize it and hide it in our hearts.
  3. Sing it. This one is a little different and can be awkward, but it helps because remembering a tune is a lot easier than just remembering a sentence. So, my wife now has a song for Psalm 23 and sings it every now and then.
  4. Have a partner to talk to about Scripture and to encourage you in working to remember what you’ve read.

Don’t Wait Another Day!

THE SCENE: 55 and awesome!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 7
  • Windmills (IC) 4CT X 7
  • Overhead Claps X 10 (IC)
  • Tempo Squats (IC) X10
  • Tempo Merkins (IC) X 10
  • Tennessee Rocking Horse X 10
  • Indian Run To Coupon Pile (lead runner drops & does 5 merkins)

THA-THANG:

4 Corners in Parking Lot Near Coupon Pile

  • CMU Bentover Rows Per Corner X 20
  • CMU Overhead Press, Curls & Squats Per Corner X 20
  • Merkins, Big Boys, Lunges, Per Corner X 20
  • Wall Squats
  • Mosey To Shovel Flag

MARY:

Imperial Walkers X 20

COUNT-OFF & NAME-O-RAMA

15 men

CIRCLE OF TRUST/BOM:

Don’t let wait until it’s too late to tell someone you love them or mend fences with friends and family.  We never know when our time on this Earth is up so be intentional with great, good and terrible relationships.

  • Jesus said, “If you enter your place of worship and, about to make an offering, you suddenly remember a grudge a friend has against you, abandon your offering, leave immediately, go to this friend and make things right. Then and only then, come back and work things out with God.” — Matthew 5:23-24(MSG)
  • A person’s wisdom yields patience; it is to one’s glory to overlook an offense. — Proverbs 19:11(NIV)
  • Jesus said, “First get rid of the log from your own eye; then perhaps you will see well enough to deal with the speck in your friend’s eye.” — Matthew 7:5(NLT)
  • Do everything possible on your part to live in peace with everybody. — Romans 12:18(TEV)
  • Jesus said, “Blessed are the peacemakers, for they will be called children of God.” — Matthew 5:9(NIV)

ANNOUNCEMENTS:

  • Sign up for May JUCO Challenge

A Waxjob Classic

THE SCENE:  50 and a little drizzly.  Perfect!
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

Cherry pickers
Michael Phelps
Knee Tap Merkins x 10 IC
Mountain climbers

Quick mosey – stop for flutter kicks

Quick mosey – stop for Hello Dolly

THA THANG:

(Hat tip to Waxjob – he led this Q two years ago)

Mosey to the Tomo courtyard with a couple of stops along the way.

Split into 2 teams. Each team has an list of exercises.

One die with numbers 1,2,3.

One team rolls the die. That’s the number of laps up the stairs and back around.

While that team runs the laps, other team works through the exercises until laps are completed.

When entire team returns from laps, other team rolls.

When list is complete, set up a cone as a counter and start again.

See how many times each team can work through the list.

Exercises:

  • 15 Merkins
  • 15 4-ct Monkey Humpers
  • 15 Carolina Dry Docks
  • 10 Iron Mikes (each leg)
  • 20 Flutter Kicks
  • 10 Squat Jumps
  • 20 BBS
  • 10 Burpees
  • 20 4-ct Mtn Climbers

Mosey to the guardrail for 15 chest-tap merkins + 25 dips

Then to the big lot.  Sprint to 10 islands, stopping at each for a burpee

MARY:

Single file shuttle run back to the flag.  Every 10 seconds, front man falls off and does freddy mercury until the back of the line passes.  As you pass the man on the ground, shout out his F3 name.

Sleeping hillbillies L&R IC

Boat and canoe – Waxjob Classic

COUNT-OFF & NAME-O-RAMA

17 for the bootcamp + 2 rushers

CIRCLE OF TRUST/BOM:

Almost 2 years ago, I came to my first JUCO F3 bootcamp and Waxjob led that awesome workout.  I was hooked – and JUCO has been a special part of my life ever since.  The Word this morning was about how unique and special this group is…

Early in the biblical story of Daniel, the nation of Babylon besieges Jerusalem – plundering the Temple of God and kidnapping some members of noble families.  Among the captives brought back to Babylon, where they would be taught to rule like Babylonians, were Daniel and his three friends; Hananiah, Mishael, and Azariah.  Once in captivity, they were given Babylonian names in order to conform to the culture; Belteshazzar, Shadrach, Meshach, and Abednego – and they were placed into service of Babylon’s King Nebuchadnezzar.

Two years later, Nebuchadnezzar had a nightmare and issued a threat to his sorcerers and counselors (whom Daniel/Belteshazzar was then among), “Tell me what my dream was and what it means – or you’ll be torn limb from limb and your houses destroyed…”  Picking up in Daniel 2:17-18, “Then Daniel went home and told his friends Hananiah, Mishael, and Azariah what had happened.  He urged them to ask the God of heaven to show them his mercy by telling them the secret, so they would not be executed along with the other wise men of Babylon.” .  Daniel urged his friends to pray with him in his time of need.  Did you catch what Daniel called his friends?  When he needed true friends, Daniel found the men whom he knew in a special way.  He had a history with these men, and he called them by the names that few others in Babylon knew them as; Hananiah, Mishael, and Azariah.

At JUCO, we call you by another name and we know you as few others do.  The only people who call you by your F3 name are the men who come out in the gloom with you…and they know you as a man who pushes himself to be better each day.  Those men do burpees in the rain with you…they sweat with you… they challenge you…they pray with you….  It is such a unique and special thing, and I don’t know of a better group of men out there.  Nowhere else do you see men doing what we do out here.

My challenge this morning was simple: To get all the benefits of F3, be engaged with this unique tribe.  It’s not about showing up for workouts, but about really having a community of men to live your life with.  If you’re not now, then how?  Start by sticking around after the photo to talk with another HIM about something besides the workout – family, life, struggles, victories, vacation plans – whatever…  Text some of these men throughout the week.  Post something on Slack for all of us to see.  Share a meal with another HIM – preferably including your families.  Live life together.

F3 JUCO is a special community of special men.  I’m grateful to know you all and want to you feel like part of a unique team.

Proverbs 27:17

Iron sharpens iron, and one man sharpens another.

MOLESKIN:

Prayers for Booster’s father and mother-in-law.  Prayers for Sty’s employee.

Cosmo is the Trivia King.

ANNOUNCEMENTS:

Keep the donations for Safe Haven coming through the end of the month!

We didn’t melt…

THE SCENE: A wet 55 degrees.
F3 WELCOME & DISCLAIMER
Good morning!
You gentlemen are here for F3. That stands for fitness, fellowship, & Faith. This is a free workout. You are here on your own volition. I do not know your injuries. Modify if necessary. Modification does not always mean backing down if something is too easy, I encourage you to add on. Covid guidelines make sure you maintaining 6 feet of space and we will not be sharing equipment. Let’s get started!

WARM-O-RAMA:
Side straddle hop in cadence 20
10 Windmills in cadence
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Cherry Pickers
Side straddle hop in cadence 20
THA-THANG:

  • Mosey to the large parking lot w/ the person up front falling off for 2 burpees after a 5 count
  • Soccer drill on the curb
  • Walking lunges to the next line 1 burpee
    Bernie back

    Sprint two lines 2 burpees
    Bernie back

    Bear crawl back to the 2nd line
    Flutter Kicks x20
    Repeat from new starting point

  • Mosey with the person in the back weaving to the front to the coupon pile
  • 10 Blockees run up the stairs and do 5 pull ups
  • 20 Thrusters run up the stairs and do 5 pull ups
  • 30 Curls run up the stairs and do 5 pull ups
  • Flutter kicks in cadence
  • Mosey to the flag stopping for flutter kicks and Freddy Mercury

MARY:
Mucho Chesto

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
So what’s the #1 commandment? Put God first.
What did Jesus say was the 2nd most important commandment?
Love thy neighbor as much as you love thyself.
Why is this so difficult?! That’s a question. Why?!
Our neighbor doesn’t necessarily mean our next door neighbor. It could be anyone we encounter.
The truth is, we don’t know what someone is going through and a simple act of kindness or a smile can be a game changer.
I challenge you to be kind to everyone you encounter this week. Volunteer your time to help someone , give blood, a simple smile can go a long way. Do it even if you don’t get a “Thank you” or a smile back. That’s not why you’re doing this!
MOLESKIN:
Matthew 22:34-40
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.