F3 Knoxville

Tag: Commission

Be That Man

THE SCENE: 39 and a little drizzly.  Perfect!
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA: 

  • Moroccan nightclub
  • Squats
  • Finkle swings
  • Seal jacks
  • Mosey to the small lot
  • 10x Mountain climbers then suicide – line 1, 2, then 3
  • 20x BBS then suicide – line 1, 2, then 3

THA THANG:

Mosey to the big lot

Catch the Rabbit.  Eight lines spaced about 60’ from each other.  One PAX is the Rabbit – the rest of us are trying to catch him.  All PAX do an exercise then advance to the next line.  The Rabbit starts with a head start but has a disadvantage…  Any PAX that catch the rabbit advance at the same pace as the original rabbit….

Round 1:  PAX do 2 burpees then sprint.  Rabbit (starting at line 2) does 4 burpees then sprint.

Round 2:  PAX do 5 BBS then sprint.  Rabbit (starting at line 2) does 7 BBS then bernie.

Round 3: PAX do 8 bobby hurleys then sprint.  Rabbit (starting at line 3) bear crawls.

 

Racing Quarter Pounder.  Two Teams.  One team runs the QP forward – the other Team runs it backward.  Which team will finish first?

  • Sprint 25 yards, 25 Merkins, sprint back
  • Sprint 50 yards, 50 Squats, sprint back
  • Sprint 75 yards, 75 mountain climbers, sprint back
  • Sprint 100 yards, 100 SSH, sprint back

Mucho chesto

  • 10x diamond merkins
  • 10x merkins
  • 10x werkins
  • 10x staggered merkins L
  • 10x staggered merkins R

Railroad run back to the shovel flag

 

MARY:

Jelly legs:  30 sec Al Gore, 30 squats, sprint…  Repeat

Another Mucho Chesto

 

COUNT-OFF & NAME-O-RAMA

13 Strong!

 

CIRCLE OF TRUST/BOM:

In anticipation of the upcoming holiday on Monday, I want to give you all something to think about over the weekend.  That’s right – Monday is…World Hippo Day!  Do you know there’s only two places in the world to see hippopotamuses is in the wild? One is Africa. The other is Columbia, South America.

The former Columbian drug lord, Pablo Escobar (not a HIM!), was killed by police almost 30 years ago.  With a net worth of around $30 billion, he was believed to be the seventh richest person in the world.  He used that wealth to buy houses, cars, islands, TWO submarines… He also started his own personal zoo, with elephants, rhinos, lions….and hippos.

In 1991, Escobar surrendered to authorities and the Columbian government seized all his assets and wealth.  They turned over his exotic animals to the Colombian Zoo, but there were four hippopotamuses they didn’t know what to do with because the zoo had no infrastructure for them.  So, authorities decided to just release them into the Magdalena River.

In Columbia, hippos have no natural predators.  There are no seasonal droughts, like there are in Africa.  There is an abundance of food.  Today, the hippo population is exploding in Columbia.  The conditions have been described as a “Hippo Heaven” and estimates suggest that there will be thousands of hippos in Columbia within a few decades.

As the seventh richest man in the world, Pablo Escobar had tremendous potential to impact his family and his community.  He could have done so much good with his wealth and talent!  But just 30-years after his death the lasting legacy of this man, who once lived like a king, is that he inadvertently created a Hippo Heaven.  That’s it.  That’s it?!?  What a ridiculous legacy!

So, here’s the question that I want you to reflect on this weekend;

“What will be said of your life 30 years after you are dead?”

That day is coming.  What will your children and grandchildren say about your memory?  Will it be something inadvertent and ridiculous…because you just let life happen?  Will they say nothing at all – because you lived an unremarkable existence?  Will they remember you in a way that you wish they would not?  Or, during the short time you have on earth, will you live with intentionality and have a passion to leave a great legacy?

For generations after you are gone, will they tell stories of your greatness and of how your life and faith was such a blessing to the family?

If you want to know how to leave a meaningful legacy, start by reading Psalm 112.  It tells us “the generation of the upright will be blessed” and “the righteous…will be remembered forever”.

Psalm 112 describes the characteristics of a memorable man, a man who will leave a legacy of greatness.

Read through this list, and reflect on each trait.  Ask yourself how this characterizes your life – or what, if anything, you will change starting today…

The man who will leave a legacy of greatness…

  • He lives a righteous and blameless life (Psalm 112:4)
  • When others disappoint him or don’t meet his expectations, that man…gives them grace (Psalm 112:4).
  • When others wrong him, that man….shows mercy (Psalm 112:4).
  • With his time and money, that man….is generous (Psalm 112:5 and 9)
  • That man…loves justice (Psalm 112:5)
  • That man…is not afraid of the future because he trusts in the Lord (Psalm 112:7-8)
  • To those who are less fortunate than him, that man…shows compassion (Psalm 112:4)
  • That man…fears the Lord (Psalm 112:1)

That’s a description of a man that I would certainly tell stories about long after he were gone.

Be that man!  Be a little more like him today than you were yesterday!  Be that man!

 

MOLESKIN:

Psalm 112 (ESV)

1  Praise the Lord! Blessed is the man who fears the Lord, who greatly delights in his commandments!

2  His offspring will be mighty in the land; the generation of the upright will be blessed.

3  Wealth and riches are in his house, and his righteousness endures forever.

4  Light dawns in the darkness for the upright; he is gracious, merciful, and righteous.

5  It is well with the man who deals generously and lends; who conducts his affairs with justice.

6  For the righteous will never be moved; he will be remembered forever.

7  He is not afraid of bad news; his heart is firm, trusting in the Lord.

8  His heart is steady; he will not be afraid, until he looks in triumph on his adversaries.

9  He has distributed freely; he has given to the poor; his righteousness endures forever; his horn is exalted in honor.

10  The wicked man sees it and is angry; he gnashes his teeth and melts away; the desire of the wicked will perish!

 

Read more in the F3 QSource, Q4 Leave Right

Hat tip to Levi Lusko for turning me onto the crazy story about Pablo Escobar’s hippos.

Read more about Pablo Escobar’s Hippos; https://en.wikipedia.org/wiki/Pablo_Escobar%27s_hippos or check out the National Geographic documentary, Cocaine Hippos.

ANNOUNCEMENTS:
Set your alarms Monday morning.  The Judge will be on Q!

Wacky Wednesday

THE SCENE: 44° clear calm and perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Plank Left/Right, Merkins, Hill-billy walkers, Clockwork Merkins, Jumping without rope and Tempo Squats
THA-THANG:

12 Hims, 4 Pre-Ruckers, +5 Rushers.
2 line indian run to Sophomore Hill, Bernie up the hill to Pull up bars.  6 stayed at the bars and did

  • 5 Pull Ups
  • 10 Leg Raises
  • 15 BB situps

Mosey down the stairs to where the first team started for

  • 5 4 count Australian Mountain Climbers
  • 10 Heavy Squats
  • 15 (or till the group finished) CPR (Curl, Press, Tricep ext)

2 Rounds of that.  Then everyone grabbed 2 CMU’s and headed to the bottom of the stadium hill

Hot lava across the street (stepping from one cmu to move the other and never touching the street)

Carry 1 CMU up the hill for 10 Diamond Merkins on the block. Run to the top corner of the stadium for 20 Squats

Crawl bear down the hill to run the curb: 25 Ski jumps up and down the curb.  Then do it in reverse, Bear Crawl, Squats, Diamond Merkins, Hot Lava over and back and then back up to 10 Diamond Merkins and 20 squats as time allowed.

Fun run through the Courtyard.  Obstacles included a summersault roll, Jump off a pole, inverted handstand, Ski jumping the brick wall, crawling under a bench (thanks for the dirty knees Footsie), Stair bears and more)

Ran out of time for Mary or even a visit to the Guardrail.  Next time.

CIRCLE OF TRUST/BOM:

We talk a lot about Scripture as a guidebook to life and it is.  It is also so much more than this.  There is power and God’s promise in it and how He speaks to us.  But it is also this incredible opportunity for us as humans… sinful broken humans… to give back to God.

It is a song book and should stir emotions.  Take the gift of scripture, give it to God by reading it.  Don’t hesitate to shout out! Get Excited about it!

Take a listen to this video of an old friend reciting this Psalm: https://www.youtube.com/watch?v=KCQ3ehcC15U

Psalm 96

Oh sing to the Lord a new song; sing to the Lord, all the earth!

Sing to the Lord, bless his name; tell of his salvation from day to day.

Declare his glory among the nations, his marvelous works among all the peoples!

For great is the Lord, and greatly to be praised; he is to be feared above all gods.

For all the gods of the peoples are worthless idols, but the Lord made the heavens.

Splendor and majesty are before him; strength and beauty are in his sanctuary.

Ascribe to the Lord, O families of the peoples, ascribe to the Lord glory and strength!

Ascribe to the Lord the glory due his name; bring an offering, and come into his courts!

Worship the Lord in the splendor of holiness; tremble before him, all the earth!

Say among the nations, “The Lord reigns! Yes, the world is established; it shall never be moved; he will judge the peoples with equity.”

Let the heavens be glad, and let the earth rejoice; let the sea roar, and all that fills it; let the field exult, and everything in it!

Then shall all the trees of the forest sing for joy before the Lord, for he comes, for he comes to judge the earth.

He will judge the world in righteousness, and the peoples in his faithfulness.

If that last part about judgement seems like a change in tone that scares you, see Galatians 2 and 2 Cor 5:21 (below) that shows us that it isn’t our own righteousness but the Righteousness of Jesus

  He made Him who knew no sin to be sin on our behalf, so that we might become the righteousness of God in Him

My challenge to you is to speak scripture in your home this week.  Maybe it is out loud when you are alone, maybe it is to your whole family.  Speak scripture into your life!

MOLESKIN:
Continued prayers for Brian, Wanderer’s brother-in-law in the ICU with COVID

Support Your Brothers

THE SCENE: 30’s and thankfully dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 5 cherry pickers, 10 harry Rockettes, 10 overhead claps, 10 Moroccan night club
THA-THANG:
Mosey up to Maple Street building for 4 corners. Do 2 rounds of the following:

  • 20 squats
  • 20 Mountain climbers (2-ct)
  • 20 Merkins
  • 10 burpees

Mosey to the base of JUCOmanjaro. At every other marked line, stop and do the 1st exercise below. Next time do the 2nd exercise and so on. Repeat to the top.

  • 20 merkins
  • 20 squats
  • 20 Freddie Mercury (2-ct)
  • 5 burpees

Mosey back down and back over to Maple Street for another round of 4 corners. Repeat until time is called.

  • 20 jump squats
  • 20 diamond merkins
  • 20 Iron Mikes (total)
  • 20 dips

MARY:
LBC burnout. 10 LBCs, 10 reverse LBCs, 10 6″ LBCs, and 10 full grown LBCs.
COUNT-OFF & NAME-O-RAMA
14 in the PAX this morning at JUCO.
CIRCLE OF TRUST/BOM:
YHC has been following a Bible reading plan to go through the Bible in a year. It is a chronological study and I just finished up Job. The book of Job has a lot of great lessons. Lessons about struggle and trusting in God. This morning, I wanted to focus on Job’s friends. His friends came to him in a time of need. They sat with him for 7 days and the Bible says that no-one spoke during this time. When they did speak, they started trying to figure out what Job most have done wrong to bring on the agony that he had experienced. In fact, Job had done nothing wrong. His friends, though their intentions were most likely good, they were not exactly encouraging. The message this morning was to encourage those around us when they are going through difficult times. We as men often try to fix things when we think there is something that can be fixed. More often than not, all it takes is making it known that we are there to support our brothers.
MOLESKIN:

ANNOUNCEMENTS:

The Roof, The Roof, The Roof Is On Fire!

THE SCENE: A crisp and clear 30 degrees F.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH, 5 cherry pickers, 10 tempo merkins, 10 tempo squats, 15 mountain climbers
THA-THANG:
Mosey to the parking lot near the information center, south of the pond.

  • Suicides style, 10 merkins, 10 squats, 10 mountain climbers (4x) at the farthest line for each round. 10 lines building up, 9 lines coming back.
  • Indian run with a jailbreak back to the AO

COUNT-OFF & NAME-O-RAMA
19 HIMs went far keeping it simple and effective.

CIRCLE OF TRUST/BOM:
Pretend that you’ve heard of the legend of the world’s wisest man who will answer any question that is brought before him. But to get to him, you have to cross the high seas, traverse barren deserts, brave the frozen tundras and scale mountain peaks. You set out with a team but you were the only one to survive. What question would you ask him?

No such man exists but if he did and he instead found you, would you listen to his words if he had something to tell you? Would you give him your ear and attention. Would you study and then implement his words? He isn’t going to come find you either but he did leave you a letter. This is the book of Ecclesiastes, written by King Solomon.

He says you are over-investing in the things of this world. It is okay to have a woman in your life, she just shouldn’t be your life. It is okay to work and enjoy your work, but your life shouldn’t be defined by your work. Alcohol, foolishness, folly, and activity under the sun is meaningless, vanity, a chasing after the wind. This is like painting the walls in a burning house, you would never do that. This life too is fading away, it is the burning house, it is temporary. Do not over-invest in this life. In chapter three, he tells us not to get caught up in the details of life, that there is a season to all things. Enjoy or respect them in their season but as they come, let them also go.

In the 12th chapter, Solomon says that when all has been examined, nothing is left but to fear God and keep his commandments, this is the whole duty of man. God has placed eternity in our hearts (Ecclesiastes 3:11) and we will never be able to escape our design. That is why you see the rich, the powerful, the famous do stupid things because they are trying to fill the void in their hearts when eternity belongs.

Let us lead simple and effective lives, not over-investing in this temporary shelter, and we will be surprised by how far we can go.

MOLESKIN:

ANNOUNCEMENTS:

Snow Day

THE SCENE: 35 degrees and snowy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
13 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Cherry Pickers
Touchdowns
Moroccan nightclub 20
Side straddle hop in cadence

THA-THANG:
Mosey to Hard Knox parking lot for 24 flutter kicks in cadence. Mailbox requested 100.
Mosey to the entrance for 20 Merkins
Indian Run to the campus entrance for plank jacks.

Mosey to the parking lot by the duck pond for some speed/agility cone drills.

26 flutter kicks in cadence.

11’s w/ squats and burpees
Do 1 squat, Walking lunges forward 1 space, do 10 burpees, Bernie back two spaces. Rinse and repeat adding to the squat count and reducing the burpee count until we’re at 10 squats and 1 burpee.

Back to the cones for speed/agility drills.
30 flutter kicks in cadence.

Mosey back to the flag with 2 lines. The leader of each line dropping off for two burpees. Until the Jailbreak.

MARY:
Suicides
20 flutter kicks in cadence. We got our 100 in.

COUNT-OFF & NAME-O-RAMA
1 FNG Gary Bogus
Age: 40
F3 Name: Manhole
[email protected]
865-384-0443

CIRCLE OF TRUST/BOM:
Thank you for putting in the work and continuing to challenge me. Don’t be afraid to ask for God’s favor in all that you do. Ask and you shall receive!

https://www.bible.com/111/pro.16.3.niv

Proverbs 16:3
Commit to the Lord whatever you do, and He will establish your plans.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Make sure to fill the Q calendar.