F3 Knoxville

Tag: Commission

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.

Pelli Pond Circuit

THE SCENE: A bit cool for this time of year, but all good

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH
Windmill
Merkins
Mt Climbers
Catalina Wine Mixer
Tempo Squat
Captain Thor
Burpos

THA-THANG:

Indian Run/Last Man Up
– Circuit Training at the Pond
— Station 1 = 10 Burpos
— Station 2 =10 Catalina Wine Mixer
— Station 3 = 10:40 Captain Thor
— Station 4 = 20 Merkins
4 laps

MARY: No Time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Prov 6:16-19
16There are six things that the Lord hates,
seven that are an abomination to him:
17 haughty eyes, a lying tongue,
and hands that shed innocent blood,
18 a heart that devises wicked plans,
feet that make haste to run to evil,
19 a false witness who breathes out lies,
and one who sows discord among brothers.

MOLESKIN:
Anger should be controlled except in the area of sin; we should hate sin as much as God does.  Direct your anger towards sin (not the sinner) and realize how important that is in part of the sanctification process – abhor sin in the way our Father does and we’ll be less likely to repeat it.

 

My 2nd VQ

THE SCENE: 50°F, Clear sky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x20 IC
  • Merkins x10 IC
  • Squats x10 IC
  • Burpees x5 OYO

THA-THANG:
Mosey to the front of the rec center

Four Corners
Round 1
C1: Squats x20, C2: Pull-ups x5, C3: Flutter Kicks x40 single count, C4: Merkins x20
Repeat 3 times

Round 2
C1: Flamigos x10 each leg, C2: Balls to the Wall x30secs, C3: Plank x30sec, C4: Dry Docks x20
Repeat 3 times

Round 3
C1: Single leg squats x10 each leg, C2: Pull-ups x5, C3: Heels to Heaven x20, C4: Diamond Merkins x20
Repeat 3 times

Indian Run back to SP

COUNT-OFF & NAME-O-RAMA
5K, Butter Knife, Kick-Flip, Spotter, Erector, Wheelchair, Mailbox, Betty, Wanderer, Guardrail, Hound Dog, Booster, Pelosi, Commission, Sunrise, Dart Gun, Archie (QIC)

CIRCLE OF TRUST/BOM:
I missed my Marathon goal and I have had to process through it. I was very disappointing but I have to decide how to respond.

First keep things in perspective:
“For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.”
‭‭1 Timothy‬ ‭4:8‬ ‭NIV‬‬
https://www.bible.com/111/1ti.4.8.niv

Second, when the results matter more than a marathon time, do your best and leave the results up to God:
“Do your best to present yourself to God as one approved, a worker who does not need to be ashamed and who correctly handles the word of truth.”
‭‭2 Timothy‬ ‭2:15‬ ‭NIV‬‬
https://www.bible.com/111/2ti.2.15.niv

Be Peculiar

THE SCENE: low 30s on this fine April morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 15 Moroccan night club, 10 tempo Merkins, 10 tempo squats, 15 Imperial walkers, 5 cherry pickers
THA-THANG:
Indian run to the coupon pile. Circuit workout prepared by YHC.

  • 20 overhead presses and run up the stairs
  • 10 pull-ups or as many as you can with bar hang or modification as needed
  • Mosey around the corner to the Sophomore
  • 20 merkins and run to the corner diagonal from present location
  • 20 squats
  • Mosey back toward the coupon pile but stop at the intersection
  • 10 burpees and mosey to the corner of the maintenance building
  • 20, 2-ct flutter kicks
  • AMRAP

MARY:
15 Hello Dolly, 20 side crunches (total), 10 pistol crunches (total), protractor
COUNT-OFF & NAME-O-RAMA
11 took on this “pain and simple workout” (See what I did there?)😜
CIRCLE OF TRUST/BOM:
I Pet. 2:9-10 NASB

“But you are a chosen race, a royal priesthood, a hold nation, a people for God’s own possession, so that you may proclaim the excellencies of Him who has called you out of the darkness into His marvelous light; for you once were not a people, but now you are the people of God; you had not received mercy, but now you have received mercy.”

The King James renders “a people of God’s own possession” as “a peculiar people”. We are set apart and different because we belong to God. Therefore, what should be look like? Should we act differently than those who are not God’s possession? The Bible teaches that we should be different. Think about how you behave around people who are not believers. Can they tell that you act differently? That you have a higher moral standard? If there is nothing about how we present ourselves to the world that looks different, then we have some work to do. We should stand out in a crowd in the way that we act. This is my challenge. Ask yourself this, “Do the people around me know that I am a follower of Christ by the way I act? If the answer is “no”, then work on making changes to make yourself “peculiar”.

Be Ruthless

THE SCENE:   High 50s and calm.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

  • LBAC F/B
  • Seal jacks
  • Projectivator
  • Squat baby pumps
  • Merkin baby pumps
  • Hillbilly mountain climbers

THA THANG:

Mosey to the guardrail.

  • 20 dips + 15 derkins + 10 split squats left. Bear crawl to the curb, crawl bear back.
  • 20 dips + 15 derkins + 10 split squats right. Bear crawl to the curb, crawl bear back.

Mosey to Jucomanjaro.  Grab a block.

First, do all exercises and run to Cone 1 and back.

Each successive round, drop the highest rep exercise – and run one cone farther

Exercises were;

  • 40 Tricep extensions
  • 35 Goblet squats
  • 30 Curls
  • 25 Rows
  • 20 Derkins
  • 15 Thrusters
  • 10 CMU swings
  • 5 Blockees

So…

Round 1:  40 + 35 + 30 + 25 + 20 + 15 + 10 + 5 + Run to Cone 1

Round 2:  35 + 30 + 25 + 20 + 15 + 10 + 5 + Run to Cone 2

Etc…

Round 8:  5 burpee jumpovers + Run to Cone 8

 

MARY:

Sprints – winner leads 10-ct of core exercise

Jail break!

COUNT-OFF & NAME-O-RAMA

15 of the best men that I know

CIRCLE OF TRUST/BOM:
What is something baby Moses and baby Jesus had in common?  In two incidents separated by more than a thousand years, they each survived the mass murder of their contemporaries.  In both cases, a paranoid monarch degreed shortly after their birth that all male babies be slaughtered.  Those in power were fearful of losing that power.  Pharaoh saw that the Israelites were growing in number and decided to cull their population to preserve his reign.  Likewise, after being told that a mighty king had just been born but not yet identified, Herod had all the baby boys killed to protect his throne.

Their strategy was coldblooded and cruel…  Why did they have babies killed?  Because they knew this to be true – that if you can kill something in its infancy, then it never grows to maturity.  It is far easier to snuff something out when it is tiny, because it is more vulnerable.  If that ruthless tactic can be used for evil, then it can be used for good.  Brothers, I want us to steal this strategy away from our enemy and use it to fight our battles.  Every day, we war against sin and temptation.  But what if we could kill them as babies, so that they never grow up to destroy us?   

In Genesis chapter 4, we find Adam and Eve’s sons after they have each made sacrifices to God.  When God favors Abel’s offering instead of his, Cain becomes envious and bloodthirsty.  God meets him in that moment and says, “…watch out, because sin is crouching at the door, ready to pounce on you! You must master it before it masters you.” (Genesis 4:7, The Voice translation).  That imagery of sin… crouching…pouncing…makes me think of a lion getting low in the grass so that his prey either does not see him – or if they do, they think he is just a harmless little thing.  Pounce, you’re dead.

Is there baby sin crouching in your life?  So small that you cannot see it unless you’re really looking… Whimsically tiny and apparently harmless… A little anger?  A little jealousy?  A little lust?  A little arrogance?  Each of these, when it is all grown up, can bring RUIN to a man.  Be ruthless and KILL that vulnerable baby sin before it grows up and is far harder to kill.

One example from my life:  During a season, I was consumed by a lust for images of fake women.  Mercifully, I’m not fighting that particular battle this week, this month, this year… But here’s something that I’ve just recently noticed.  Every time I open Facebook on my phone, I see fitness videos and pictures.  Three times out of four there’s a woman working out in see-through yoga pants, or a sports bra, or – I kid you not – when I was preparing for this, I opened Facebook and the very first video that popped up was a woman working out in a thong bikini (what kind of person works out in a thong?!).  Baby lust.  Baby sin.  Facebook, “stop showing me crap from this group…”.  It’s such a ridiculous little thing – but I had to snuff it out before that baby lust grew up and enslaved me (again).

God, help me to hate all sin in my life with a righteous and passionate hatred.

Search out the baby sin in your life.  While it is little and vulnerable, KILL IT.  

“You must master it before it masters you.”  Genesis 4:7

MOLESKIN:

Prayers for JJ’s family, for Josh’s family, and for Andrew’s family.

Hat tip to Levi Lusko

ANNOUNCEMENTS: