F3 Knoxville

Tag: Cosmo

Mission Accomplished

THE SCENE: A brisk 40 degrees but clear skies, gentle breeze and good visibility
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some side straddle hops, tempo merkins and squats, local cherry pickers, Projectivators, and climbing the mountain.
THA-THANG:
Rugby shuttle run to the CMU pile

The mission: Gather the required hash (tally) marks for each exercise group.  Most hash marks required multiple reps to count, and approved modifications to earn a tally were included:

  • Bodybuilders
    2 burpees (w/ merk) : 1 BB
    3 burpees (no merk): 3 BB
    1 hash = 5 BB, 10 with, 15 w/o
    20 hash marks required
  • Pull-ups
    10 Bent Over Rows : 1 PU
    1 hash = 5 PU, 50 BOR
    20 hash marks required
  • Running Laps
    1 hash = 1 lap
    20 hash marks required
  • Clean & Press (with CMU)
    2 squats : 1 C&P
    4 OHP : 1 C&P
    1 hash = 10 C&P, 20 squats, 40 OHP’s
    40 hash marks required
  • Freddy Mercuries
    2 Big Boys : 1 FM
    5 LBC : 1 FM
    1 hash = 10 FM, 20 BB, 50 LBC
    40 hash marks required
  • Clock Merkins
    20 merkins : 1 CM
    30 knee merkins : 1 CM
    1 hash = 1 CM, 20 m, 30 km
    40 hash marks required

MISSION ACCOMPLISHED!  Victory Rugby Shuttle Run back to the flag

MARY:
With 3 minutes to spare, did some LBC’s, pull backs, and hello dolly’s to close off the beat down
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Bible Verse:

“You need to persevere so that when you have done the will of God you will receive what he has promised.” (Hebrews 10:36, NIV)

Keep Doing the Right Thing.  In Genesis, Joseph was betrayed by his brothers, sold into slavery, falsely accused of a crime, and put in prison.  It was thirteen years of injustice and disappointments.  But he kept doing the right thing until one day he was suddenly called out of the prison to interpret Pharaoh’s dream and subsequently made the prime minister of Egypt.

God wasn’t asking Joseph to defeat his brothers, to escape his captors, to prove his innocence, or to break out of prison.  God was simply asking him to outlast the opposition.  God may not be asking you to overcome some of the challenges you face that are unfair and situations that feel like they are lasting forever.  He may just be asking you to keep doing the right thing in bad situations, and to outlast them.  He is asking you to be faithful.  Then you will be able to say along with the Apostle Paul, “I have fought the good fight, I have finished the race, I have kept the faith.  Now there is in store for me the crown of righteousness, which the Lord, the righteous Judge, will award to me on that day…” (2 Timothy 4:7-8).

-Credit to Larry Blakeburn of First Cumberland Presbyterian Church in Oak Ridge, TN
MOLESKIN:
Thanks everyone for making my VQ as memorable as I had hoped!
ANNOUNCEMENTS:
2.0 Workout this Saturday at the Project; and otherwise I’ll leave this up to the AOQ if there’s anything new.

#The Project: coming to you next Tuesday – can you beat their time?

One Generation Away

THE SCENE: Low 60’s and beautiful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

25 SSH (4-count)

5 Cherry pickers

10 Tempo Merkins

10 Tempo Squats

10 Flutter Kicks (4-count)

THA-THANG:

Mosey to the coupon pile with a stop for 3 rounds of the Loading Dock up and overs 

Draw a card; do number in reps of:

  • Clubs – Curls
  • Spades – American Hammers
  • Diamonds – Overhead Press
  • Hearts – Raisers
  • After each round, up the stairs to touch the rec center

Mosey to the stadium

11’s – 10 Twinkle toes, 1 squat

Mosey towards the quad 

Burpee Freeze Tag

Mosey to the flag with stop for hello dollies (10 – 4 count) and a lap around the parking lot to help two HIMs finish their IPC.

CIRCLE OF TRUST/BOM:

We are considering the concept of Family Discipleship this week. Kickflip talked about the power of moments and discipling around milestones in your children’s lives. I was given the less sexy topic of consistent intentionality which goes something like

Train up a child in the way he should go, Even when he is old he will not depart from it. – Proverbs 22:6

What is the opposite? If you don’t train your child, you do not know the path he will take. 

How many generations is any family, my family, your family from faithlessness? One

Judges 2:7-12 (abbreviated by Commission) The people served the Lord all the days of Joshua, and all the days of the elders who survived Joshua, who had seen all the great work of the Lord which He had done for Israel. 8 Then Joshua the son of Nun, the servant of the Lord, died. 10 All that generation also were gathered to their fathers; and there arose another generation after them who did not know the Lord, nor yet the work which He had done for Israel.

11 Then the sons of Israel did evil in the sight of the Lord and served other gods, 12 and they forsook the Lord, the God of their fathers.

This is near and dear to my heart. My parents are first generation Christians. I grew up in a moral household but not a spiritual household. My parents talked about right and wrong but never studied the Bible with me, never quoted the Bible to me. When I went to college, I had my conscience as a guide and it didn’t turn out well for me – Bad company corrupted good morals. They weren’t intentional with my faith so I wasn’t intentional with my faith. 

If you want your son to be a baseball player, you throw the ball with him. If you want your daughter to be a soccer player, you kick the ball with her. If you want your kid to get good grades, you do homework with them. Intentional actions with intentional outcomes. 

Take them to church, but know that that is not enough. Take them to youth group but don’t rely on the youth minister to make them a believer. If you want your child to be a Christian, you open the Bible with them. If you aren’t a strong teacher yet, share thoughts from a devotional. As you mature, begin to give specific lessons or work your way through a book of the Bible explaining to your kids who God is and what he expects from us. 

Intentional actions have intentional outcomes.

Ring Around the Mosey

THE SCENE:

Few clouds, 59 Degrees, 93% Humidity (not 100!!)

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
1. Cherry Pickers (x5), 2. BACF (x10) 3. BACB (x10), 4. Tempo Squats (x10), 5. SSH (x15), 6. Mountain Climbers (x10)

THA-THANG:

Mosey up the Hard Knox hill & grab the guardrail for 25 dips.

Pick up a rock for each hand and 25 Front Claps and 25 OH Claps

25 Merkins OYO.

From that corner we will Lunge Walk to the next short corner and do (5) Burpees. Mosey to the far end and then Bear Crawl to the next short corner. Will then do 5 Burpees, 25 Squats. Mosey to the far end and then Lunge Walk to the next corner. 5 Burpees, 25 Squats, 20 Shoulder Taps, etc. Mosey, repeat…

After each lunge/crawl we add a set:
(5) Burpees,
(25) Squats,
(20) Shoulder Taps,
(15) SSH,
(10) Leg Raises,
(5) more Burpees to end.

6 total exercise stops & 3 full laps around.

Mosey down and east along Hardin Valley Rd. back into the east parking lot. Did some Mary and some Flutter Kicks (x15). Mosey back through the lot to the COT

MARY:
At COT finished off with Hello Dolly (x15), Side crunches (x15) each side, Heels to Heaven (x10), LBC’s (x15)

COUNT-OFF & NAME-O-RAMA

17 HIMS including (1) 2.0, (9) RUSH

CIRCLE OF TRUST/BOM:

What is Fellowship? The dictionary defines it as A Community of interest, activity, feeling, or experience.

Sounds kind of shallow by definition but we do need fellowship. We need deeper fellowship. It’s a cornerstone of this group.

I believe it’s true that we also need friendship. We all know men that simply don’t have many friends. They are married, too busy, they just prefer to be alone. If married, your Wife shouldn’t have to carry that stress or burden of being our only friend and we know that isolation is not good for us. (Proverbs 18:1 – Whoever isolates himself seeks his own desire; he breaks out against all sound judgment).

We need each other!

In John chapter 15, Jesus tells his disciples “This is my commandment, that you love one another as I have loved you. Greater love has no one than this, that someone lay down his life for his friends.”

How can we love someone we don’t know? How can we lay down our life for a friend if we don’t have any friends?

There are lots of lonely men out there and they need friendship. Understand that in Christ you have been saved through faith by grace, and not by anything you did or can do. Nothing. When we realize that, we are free to share with other men who we really are.

I believe God calls men to take the lead, make sacrifices. Look at where we are right now!

There’s little good to be gained without some form of pain.

So take a chance to reach out and get to know someone, even of it means rejection. Maybe make it a goal to learn something new about someone here every morning. That’s where Fellowship leads to real friendship.

MOLESKIN:

Prayer for Butterknife and his family after the passing of his Uncle Kevin. Room Service’s father had some test results that were not positive. Prayers for his treatment going forward. Data and his boys.

I Hope

THE SCENE: Low 70’s and clear
F3 WELCOME & DISCLAIMER

25 SSH

5 Cherry pickers

10 Tempo Merkins

10 Tempo Squats

THA-THANG:

  • Mosey to Sophomore Hill
  • 4 Corners
    • 20 BBS, Bernie Up
    • 20 Single Count Lunges, shuffle right
    • 20 4 Count Swimmers, jog down
    • 20 Squats, shuffle left
    • 2 laps
  • Mosey to the Coupon Pile
  • DORA – Partners swap between coupon work and a wall sit
    • 100 Curls
    • 100 Bent Over Rows
    • 100 Raisers (with the coupon fully extended, touch your thighs then raise the coupon to eye level)
  • Mosey to the 2nd largest parking lot (can’t believe we don’t have a name for that)
  • Suicides
    • at the farthest line of each increasing rep
      • 3 head, shoulders, knees and toes taps with a merkin
      • 10 monkey humpers
      • 5 Get Ups (from standing, touch your shoulder blades to the ground and then get up to standing)
  • Mosey to the Flag

CIRCLE OF TRUST/BOM:

I hope you are had a good workout. [Use hand to show my modest level of hope]

I hope I have pizza for dinner. [Use hand to show my low level of hope]

I am sure many of you hope UT wins a national championship  [Use hand to show a high level of hope]

I hope that Jesus is the son of God, that his life was pure, perfect and sinless, that his death atoned for my sins, that he overcame death in his resurrection and that he is seated at the right hand of God while his spirit fills my heart and walks with me daily. [Use hand to show my highest level of hope]

Romans 8:18 For I consider that the sufferings of this present time are not worthy to be compared with the glory that is to be revealed to us. 19 For the anxious longing of the creation waits eagerly for the revealing of the sons of God. 20 For the creation was subjected to futility, not willingly, but because of Him who subjected it, in hope 21 that the creation itself also will be set free from its slavery to corruption into the freedom of the glory of the children of God. 22 For we know that the whole creation groans and suffers the pains of childbirth together until now. 23 And not only this, but also we ourselves, having the first fruits of the Spirit, even we ourselves groan within ourselves, waiting eagerly for our adoption as sons, the redemption of our body. 24 For in hope we have been saved, but hope that is seen is not hope; for who hopes for what he already sees? 25 But if we hope for what we do not see, with perseverance we wait eagerly for it.

Are your resources of time, money and thought focused on this hope or have you placed your hope elsewhere?

It’s Football Time at JUCO, Tennessee!

THE SCENE: 

Clear, 68, humid

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
1. Tempo Cherry Pickers (x5), 2. Hairy Rockettes (x10) 3. Tempo Merkins (x10), 4. Tempo Squats (x10), 5. SSH (x20), 6. Toe Merkins (x30)

THA-THANG:
Count off and remember your number (*will need later). Partner up. Line up single file, in partnership and mosey around the outer loop to the coupon pile. With a football, 1 partner will throw a pass out front to 2nd partner. After completed catch, ball goes to the next two in line and partners fall to the back of the line. Continue on to the next 2. If you drop or incomplete a pass, both partners will drop and each do 2 burpees and fall to the back. Continue until we reach the coupon pile.

Each duo will grab one coupon. One partner to start the following exercises and total rep countdown while the second partner runs to top of the stairs and does 2 burpees. When partner returns, they switch roles and continue countdown to 100. When all 300 are complete, they are finished:

  • 100 Curls
  • 100 Tricep Press
  • 100 Overhead Press

Mosey to the far eastside parking lot with football passes. Again, if you decide to pass and drop, 2 burpees.

At the parking lot, everyone will start the following exercises while 3 (*Numbers 1-3, 4-6, etc.) will take turns running single pass routes as QB, WR, DB (just for fun).

  • 20 Single Count Lunges
  • 20 Squats
  • 20 SSH
  • 25 Freddie Mercury’s
  • REPEAT until everyone has had a turn at passing or time expires.

MARY:
Mosey back to COT with football passes. 1. Flutter Kicks – Two count (x20) 2. Hello Dolly (x25)

COUNT-OFF & NAME-O-RAMA

22 HIMs including 9 RUSH. 1 FNG: @Fab Five (Mark Tichon)

CIRCLE OF TRUST/BOM:

I was reading a devotional by Paul David Tripp. On one day he says “If God intended for all the days of your life to be easy, they would be. No, in grace, he intends for your days to be his tools of refinement.”

If it was up to me and MY agenda, everyday would bring peace, comfort, pleasure, predictability. I’d have all the money I needed. I’d never be sick. My relationships would be flawless. Suffering would not be part of that. Waking up at 4:50 to exercise would not be part of that. Losing a job, marriage, a friend or a family member would not be in that equation. We like to define God’s goodness, faithfulness, love by how he meets our agenda.

But…

‘Consider it a great joy, my brothers and sisters, whenever you experience various trials, because you know that the testing of your faith produces endurance. And let endurance have its full effect, so that you may be mature and complete, lacking nothing. ‘
James 1:2-4

‘You rejoice in this, even though now for a short time, if necessary, you suffer grief in various trials so that the proven character of your faith — more valuable than gold which, though perishable, is refined by fire — may result in praise, glory, and honor at the revelation of Jesus Christ. ‘
1 Peter 1:6-7

‘Therefore, since we have been justified by faith, we have peace with God through our Lord Jesus Christ. We have also obtained access through him by faith into this grace in which we stand, and we boast in the hope of the glory of God. And not only that, but we also boast in our afflictions, because we know that affliction produces endurance, endurance produces proven character, and proven character produces hope. This hope will not disappoint us, because God’s love has been poured out in our hearts through the Holy Spirit who was given to us. ‘
Romans 5:1-5

There are many passages like this…God is not working to meet our personal definition of happiness. And when we are expecting that, we are going to be disappointed. We’re going to wonder where he is and if he really loves us. But if we understand that just maybe God is after something better, which is our becoming holy (sanctified). We don’t get stronger when we “fart-sack”, right? We don’t learn how to win until we’ve been beaten a few times and we see the better plan. So just remember that his love and his plan is much greater than ours. He offers true hope and redemption and I hope you’ll take that with you today. Trust in that and have courage.

ANNOUNCEMENTS:

F3 family picnic on September 11 from 4 pm to 8 pm at Victor Ashe Park.

Registration is still OPEN for the 2022 Iron PAX Challenge.