F3 Knoxville

Tag: Cosmo

Just Like the Prodigal Son, I’ve Returned

AO: juco
Q: Mermaid (Bradley Roberts)
PAX: 5K (Derren Burrell), Mailbox (Chip Keim), Erector (Jason Champion), elf, Waffles (Pedro Da Silva), (Tooth Fairy) Dana Rust, Full Tank, Butterknife, Booster (Les Fout), Data (Joey Tipton), Fetch (Joel Moran), Wanderer (Dave Staab), Base Salary, Cosmo, MessyHobbs, Windex, Guardrail (Brandon Brown), Mermaid (Bradley Roberts)
FNGs: None
COUNT: 18
WARMUP:
SSH – 15
Baby Arm circles forward & backward -10
Arm Stretching
Cherry Pickers -3 (long and slow)
THE THANG:
Two decks of cards. Find a battle buddy, draw a card and multiply the card value by 10, and split the exercises with you battle buddy, each doing half of the total. Once you complete the exercises, take a lap, draw a card and repeat.
The suit of the card determined the exercises.
Spades: Big Boys & Hello Dollies
Hearts: Merkins & Dips
Diamonds: Squats & Lunges
Clubs: Bench Press & Curls
Joker: 25 Thrusters each
MARY:
ab exercise followed by 10 merkins for the last 5 minutes, we went through about 4 or 5 rounds
ANNOUNCEMENTS:
F3 in the Nude on Saturday at the Cove at 0700, ask Mermaid if you have questions
COT:
This is my 4 year anniversary of joining F3. We talked about the importance of using a back blast. I was able to recall from my first post 4 years ago the attendees, the workout and the message. Now that we have a new and improved back blast system, I would encourage everyone to record this data because it is important.

GPS Art F3 Juco take 1

THE SCENE: 70° and comfortable
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Get ups, tai chi warriors, Reach for the stars, Let it hang, Butt kicks, SSH, High Knees, Mountain climbers
THA-THANG:
A campus tour spelling “F3 Juco” as GPS ‘art’. At each turn there were excercises.
Starting with 10 SSH, then introducing some new excercises
Flip flop merkins, Shuttle run the lower bar of F
Bernie up to the top of the F twice, then 10 Gorilla Humpers (wide monkey)
Finish the F with a shuttle run to flutter till the 6 arrives.
Straight to the Railings for 20 underdogs
Draw the “3” with Hello Dolly, kick throughs and monkey humpers along the way.
Then to the top of the J to carry some of each others weight on a pole.
One legged SSH and “James Bond” made the U, the C was hand stand merkins (or burpees) and dips.
We finished the O with a rope run around a tree.

MARY:
LBC is about all we had time for
CIRCLE OF TRUST/BOM:
Hebrews 12:1
Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us

I want to focus on the word endurance. On a Wed, we have runners who know about endurance. I used to think of Endurance as just working hard and harder. But it is a lot more about pace than it is any one hard step.
Ask yourself, are you making forward progress?
Do you have a plan? Do you know where you are going?
Have you removed the sin in your life that weighs you down?

Your race is your race. Your journey to become more like Jesus is not identical to anyone else, but it is not meant to be done alone.
Get into a community of believers, find a Church home, F3 is great, but it is not a church.
A church needs all ages, men and women, worship, communion, baptism, giving, accountability and all the pains and joys that come along with all that.
Then make sure Jesus is your motivation, source of energy and Goal.
And consider your pace. Yes, take breaks but ensure forward progress. Guys who get up before 5 to work out tend to want to push hard, but don’t burn out.
And God gave us the gift of (warning, unpopular word) the Sabbath. It got abused in Jesus’ time, it gets forgotten entirely now, but Sabbath was made for man.
That weekly day of rest, change of pace and focus on worship and serving will allow you to Run the race.
Maybe you step back from formal serving for a season, but you still run the race – stay involved, make others a priority, show up, care , pray
Endure to the end.

ANNOUNCEMENTS:
F3 In the nude coming up July 29.

Get Up Again

THE SCENE: 59 and slightly cool. Perfect beatdown weather.

F3 WELCOME & DISCLAIMER: Administered


WARM-O-RAMA:
Motivators, Dive Bombers, Cherry Pickers, Windmills, Baby Arm Circles Forward/Back, 30 seconds OYO

THA-THANG:

  • Mosey to big parking lot. Perform burpess on the “Get Knocked Down” in Chumbawamba’s song, “Tubthumping”
  • Mosey to the top of sophomore hill and perform 11’s between squats at the trailers and rows on the handrails.
  • Mosey to the coupon pile and partner up for a DORA. 100 curls, 200 bent rows, and 300 heavy hammers. One partner performs the exercise while the other runs a lap around the small parking lot.

MARY:
No time.

COUNT-OFF & NAME-O-RAMA
10 RUSHers and 6 Bootcampers (no tag for 2.0, S.O.S.)

CIRCLE OF TRUST/BOM:
Lately, I’ve been running close to my house and my 4-year-old son, Paul, wanted to join me one day. Around the 1-mile point, he slipped on some gravel and cut his hand up pretty good. There were tears and we took a couple of minutes to reset, but he got back up and ran the half mile back home. Of course, I was proud and I’ve used that story over and over with him when he needs some extra encouragement, reminding him of how tough and brave he can be.

T-claps to 5K for his openness last Friday. I appreciate the courage to speak out about a very important topic. As I was thinking about his words, I kept coming back to the story with my son. It’s easy to become discouraged when we stumble and fall, but it’s getting back up again when our Father holds out his hand that’s important.

Proverbs 24:16 (NLT) – The godly may trip seven times, but they will get up again. But one disaster is enough to overthrow the wicked.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.

ANNOUNCEMENTS:
June 17 – KARM Dragon Boat race is coming up soon. Booster needs more rowers!

Tri till you Curl Up Jucomajaro

THE SCENE: 64°, dry and a bit too bright out
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Reach for the sky, Let it hang, Cherry Picketers, Mountain Climbers, Windmills
THA-THANG:
Mosey to the Guardrail behind the strip mall for 20 Dips, 20 Triceps, 20 Curls, then run around the building with the rocks.  More Triceps and Curls (30 each) then mosey to the base of Juco.

Ran 2 lines, then animal moved (Duck walk, Bear crawl, Crab walk, Bernie)  Did some core at the top of the hill.  Mosey down with some squats on the way.

Back to the CMU pile for Tri’s and Curls and some CMU merkins.  Core on the way back to a ring of fire and some more core.

CIRCLE OF TRUST/BOM:

My sheep hear my voice, and I know them, and they follow me. John 10:27
I need to let you all know that my cousin, Doug died Sunday night.
We have prayed for him for a long time and his last days were horrible.  This isn’t the way we would want it.  He was only 42 and throat and mouth cancer spreading everywhere meant he died of not being able to drink or swallow. He lost most of his ability to speak a few months back.
His only expression of faith I know of, one I believe to be genuine, was by text message with my mom.

So we can learn a few things from Doug
1) Never smoke or dip – it is not worth it. Don’t let your loved ones do it either.
2) Express your faith while you still have a voice and breath
Expressing that is a gift to your family and what God wants.
My sheep hear my voice, and I know them, and they follow me.
John 10:27
God knows them. He isn’t letting anyone slip through the cracks
Not the sheep know Him. He knows the Sheep.
We are the sheep, if you hear His voice, do not harden your heart
Some will hear his voice and mistake it for Thunder
Father, glorify your name.” Then a voice came from heaven: “I have glorified it, and I will glorify it again.” The crowd that stood there and heard it said that it had thundered. Others said, “An angel has spoken to him.”
John 12:28‭-‬29 ESV
There are so many competing voices, but he way the Secret Service handles counterfeit.  You study the real thing till you know it so well, it is easy to distinguish the real thing.

MOLESKIN:
Prayers appreciated for my family – Wake and Funeral are Friday and Saturday in Chicago Burbs.

ANNOUNCEMENTS:
Dragon Boat festival coming up soon!

Thought to your thoughts

THE SCENE: 59°, calm dry and perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Windmills, Newtons Cradle, Mountain climbers, Cherry Pickers, Let it hang, not in that order
THA-THANG:
Mosey to the courtyard, Flutter a little, Lunge to the first “island”, half on each side

  • Broad jump to partner across the grass, Bear crawl back 2x
  • Crab walk to partner, walk crab back 2x
  • Frog jump to middle, bernie back
  • Dips and box jumps on the wall
  • 10 OHP, 20 Triceps, 30 curls 2x

At the pull up bars, partner up, collectively do 20 pull ups, 100 merkins and 100 squats, then run around the sports complex.  repeat.

MARY:
At each stop sign on the way back, did a core exercise: Freddy Mercury, Big boys, hello dolly, side crunches, and mountain climbers.  Finished off at the flag with flutters
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:

I have 2 personal convictions I’m going to share.  Perhaps some of you need to hear this.
1) I talk too much. Much of what I say I hear at the same time you hear it.
When words are many, transgression is not lacking, but whoever restrains his lips is prudent.
Proverbs 10:19
Jesus says in Luke 6:
“It is not what goes into the mouth that defiles a person, but what comes out of the mouth; this defiles a person.”
I’m not talking about swearing but maybe that is a part of it, I’m not sure I really care if you swear from time to time.  I am bothered by the use of Jesus Christ as an explitive
But have a filter and make sure that filter is Truth and encouragement. are words building up?

**Give thought to your words.**
2) God wants to work on not just my words spoken but also the thoughts and and my heart

A good man brings good things out of the good stored up in his heart
and an evil man brings evil things out of the evil stored up in his heart. For the mouth speaks what the heart is full of.

what are you thinking? Would you verbalize those things?

Are you improving what you are thinking?
Perhaps it is best summed up by paul in Phil 4;8
“Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure,
“
whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.

**Give thought to your thoughts**

ANNOUNCEMENTS:
VQ on Friday by Waffles!!

Hardship Hill obstacle building this weekend or next.  Keep an eye out.