F3 Knoxville

Tag: Cosmo

Hills and Valleys

THE SCENE:  So nice.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

Cherry pickers
Al Gore
Squats
Michael Phelps
Down/up dog
Mountain climber
Projectivator

Mosey to the big lot.  Run across.  At each line, turn 90 degrees (i.e., sprint, side shuffle, bernie, side shuffle, etc.)

Dolly
Flutter kicks

THA THANG:

Mosey to the coupons.  Grab a block.  Walking 20 curls, 20 overhead presses, 20 tricep extensions

Line up at the cones in a low plank.  At “3-2-1, Go!”, get up and sprint to the top of the hill.  First person to touch leaves on a tree wins and gets to watch while everyone else does burpees at the top.

Back down the hill.  Winner starts 50’ further back.  Do one block exercise then hill sprint again.
Repeat the sequence – each time adding one more block exercise.

  • 5 plyo merkins
  • 10 block pullovers
  • 15 heavy LBCs
  • 20 lunges (10 each side)
  • 20 single arm thrusters (10 each side)
  • 10 CMU swings
  • 6 uneven merkin T planks (3 each side)

Murder bunny thrusters up the hill.

Walking 20 curls, 20 overhead presses, 20 tricep extensions

Twenty-ones on the steps.  CMU exercise (your choice) + pull ups.

Rack ‘em.

MARY:

Indian run in two lines.  PAX call out 3-2-1-Go!, last man in each line races up the middle of the lines.  Repeat until we are close to the flag.

Mountain climbers

Jailbreak!

COUNT-OFF & NAME-O-RAMA

15 for bootcamp, 3 for rush

CIRCLE OF TRUST/BOM:

It was common in ancient pagan nations to perceive each god or goddess as having a particular domain or sphere of power on earth.  A goddess of fertility…  A god of the forests, or the river… Monotheism was unique and the idea that any god was supreme in all areas was unheard of.

In 1 Kings Chapter 20, we read about the Israelite city of Samaria under attack by the Syrians, a rival nation.  The Syrian king gathered 32 other kings – and brought a massive army to besiege the city.  Against all odds, and with their God’s intervention, the Israelites repel the attack.  The Syrians retreat and regroup to strategize.  Since the city of Samaria is in the hill country of Israel, they mistakenly think that the God of the Israelites must be a god of the hills.  So, they make a new plan, assemble another massive army, and attack Israel again – this time in the plains (where, presumably, the Israelite God does not dwell and has no authority).  Speaking on behalf of God, a prophet tells the Israelite king, “Because the Syrians have said, “The Lord is a god of the hills, but he is not a god of the valleys,” therefore I will give all this great multitude into your hand…” – and He does.  The Israelites rout their enemy in the valley, just as they did in the hills.  The one true God is sovereign over all – He is a God of both the hills and the valleys. 

For me, May 20 is a date unlike any other.

Five years ago, May 20th, my son Caleb was born.  He is a beautiful kid – he is everything that you would want in a son; wicked smart, good natured, daring, funny, creative, kind, loving – he is a great kid.  The day he was born into this world was joyful and exciting and amazing – it was heaven!  May 20th is the anniversary of one of the best days of my life!

But…

One year ago, May 20th, I was heartbroken.  My wife was pregnant again, but this time the pregnancy was not going well.  Several days before, we had been told that the baby had no heartbeat, and we would very likely have a miscarriage in the coming weeks.  We prayed that God would reveal his strength in a miraculous way and the baby would live…But short of that, if we had to walk that terrible road in the next few weeks, we prayed that the miscarriage would not happen on Caleb’s fourth birthday.  But it did.  The day we lost that baby was devastating and painful and raw – it was hell. May 20th is the anniversary of one of the worst days of my life. 

Life’s hills and valleys – the one true God is sovereign over them all.  Life is full of both wonder and wounds.  How does our faith stand up to them?  The “hills” of life can draw us closer to Him in joy and with grateful hearts – or they can arouse in us an arrogance which causes us to forget His presence.  The “valleys” of life can drive us into His arms and onto our knees – or can drive us to curse and blame our Creator with misplaced resentment.

We need to keep working toward having a faith that thrives in both the hills and valleys of life.

Closed with a pair of Pslams.

For when you go through a valley –

Psalm 4: God, you are my righteousness, my Champion Defender. Answer me when I cry for help! Whenever I was in distress, you enlarged me. I’m being squeezed again—I need your kindness right away! Grant me your grace, hear my prayer, and set me free!

For when you are on a hilltop –

Psalm 100: Enter his gates with thanksgiving and his courts with praise; give thanks to him and praise his name.  For the Lord is good and his love endures forever; his faithfulness continues through all generations.

MOLESKIN:

This workout and word was inspired by Monday’s great workout and word – offered up by the true HIM, Mailbox.

PRAYERS / ANNOUNCEMENTS:

Prayers for our good friend, Spotter, and for his family

Prayers for Stitch’s family relationships

Prayers for Jordon

JUCO Parking Lot Pain

THE SCENE: Pleasant 63 degrees – very nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH
1 Burpee
Tempo Squat
2 Burpees
Tempo Merkin
3 Burpees
Freddy Mecuries
4 Burpees
Imperial Walkers
5 Burpees

THA-THANG:

Mosey to the large parking lot
10 Thrust Merkins
9 Iron Mikes
8 Elbow Planks
7 Body Builders
6 Squat Jumps
5 Should Taps
4 Round the Clock Merkins
3 Monkey Humpers
2 Big Boy Situps
1 Diamond Merkin
Run to the other side of the Large Parking Lot
Knock off the last exercise
Repeat forever…or until about 6:10

CIRCLE OF TRUST/BOM:

Job 38: 1-11

1Then the Lord answered Job out of the whirlwind and said:
2“Who is this that darkens counsel by words without knowledge?
3 Dress for action like a man;
I will question you, and you make it known to me.
4“Where were you when I laid the foundation of the earth?
Tell me, if you have understanding.
5Who determined its measurements—surely you know!
Or who stretched the line upon it?
6On what were its bases sunk,
or who laid its cornerstone,
7when the morning stars sang together
and all the sons of God shouted for joy?
8“Or who shut in the sea with doors
when it burst out from the womb,
9when I made clouds its garment
and thick darkness its swaddling band,
10and prescribed limits for it
and set bars and doors,
11and said, ‘Thus far shall you come, and no farther,
and here shall your proud waves be stayed’?

MOLESKIN:

F3 = Unit Cohesion – Appreciate the fitness, but cherish the fellowship, encourage others to take up the mantle of leadership with the Q community

Trust in our sovereign Lord – He is in control of everything even we don’t see/feel it

ANNOUNCEMENTS:
Booster mentioned going to the Quacken on Wed evenings to support the AO.

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!

Remembering the Iron Pax Challenge

THE SCENE: warm and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby Arm Circles forwards and backwards

Overhead Claps

Cherry Pickers

Rockettes
THA-THANG:
Mosey to Watt Road

4 cones spaced about 25 yards apart.  Complete 4 rounds of:

Walking lunges to cone 1, 25 squats

Broad Jump to Cone 2, 25 merkins

Walking lunges to cone 3, 25 jump squats

Broad jump to cone 4, 25 wide merkins

Bernie to the beginning.

 

3 cones spaced about 10 yards apart.  Inch worm merkins between cones.  At each cone do;

10 burpees, 10 iron mikes, 10 BBS

Repeat 4 rounds

(This one became heavily modified due to time and other factors!)

Mosey back to AO
MARY:
Gibbler lead us in flutter kicks and boat/canoe

COUNT-OFF & NAME-O-RAMA
FNG – Willy Wonka
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Another Lap

THE SCENE: 37°F  and an Amazing Moon set to watch
F3 WELCOME & DISCLAIMER Administered
WARM-O-RAMA:
Cherry Pickers, Hill Billy Walkers, Plank Dips 10 each side, Side Straddle Hops, 12 Clockwork Merkins
THA-THANG:

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 sit ups

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:  Then do it in reverse, Bear Crawl, Squats, Diamond Merkins, Hot Lava over and back and then back as time allowed.

We made it farther than last time then ran to the big parking lot and did merkins on each line, leaders doing more till the PAX was all together.

This time we had time for guardrail dips OYO, then bear crawl together across the street and finished with 10 guardrail dips in cadence.

COUNT-OFF & NAME-O-RAMA
20 HIMS (8 were rushing)

CIRCLE OF TRUST/BOM:
Repeated a Q from 2 weeks ago… because:

1) Leading doesn’t have to be hard – redo something you did or enjoyed doing, sign up and make it awesome
2) It’s also a picture of our spiritual walk
Consider the 3 main disciplines: Prayer, Reading the Bible and Worship
A) Prayer
Familiar (in a good way) or caught in a routine rut?   1 Thes 5 17 Pray without ceasing
Repeating yourself; been there done that attitude; or persevering, improving? Even if it feels like the same thing God wants to hear your heart. Consider the honor: You are communicating with God

2) Read God’s word: Psalm 119:16 I will delight in your statutes; I will not forget your word.
Is it life giving or If it’s routine or boring ? Move from discipline>Desire>Delight
You don’t stop because it’s hard and you didn’t always love doing this

3) Worship: Gal 5:25 If we live by the Spirit, let us also keep in step with the Spirit.
Personal and Corporate worship: are we being Spirit led?
Was it your favorite or was it not not what you wanted it to be?
Not seeing the growth you want? Maybe it isn’t about you. Phll 2 In Humility, consider others of greater importance than yourself.
For Jesus Christ to be the main thing you can’t be the main character. Get okay with that and love others well like He did

The best corporate worship is when individual worshipers come together and magnify the name of Jesus together. Bring your best to the Lord; prepare your heart John 4:24 God is Spirit and those who worship Him must worship in Spirit and Truth

Don’t let Church be the only worship time of your week. If you only worked out once a week it’s not going to grow you. Likewise, find ways to worship God in Spirit and Truth all the time.

ANNOUNCEMENTS:
New AO location in Maryville coming early March