F3 Knoxville

Tag: Curveball

Shamrock – I can’t forgive

THE SCENE: 30F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Run in circles switching to high knees, butt kicks, side to side, etc.
  • Tie Fighters X 10 each side
  • Cherry Pickers x 5
  • Peter Parkers x 10
  • Smurf Jack x 20

THA-THANG:

  • Mosey to the track and field bleachers, but stopped 3 times for speed bump (3) burpees
  • At the bleachers we split into 2 teams
  • Round 1: One team runs to the top and back while the other team does tricep dips (we did 3 rounds of dips per team)
  • Round 2 was the same except we switched to decline merkins X3 rounds
  • Round 3 was the same except we switched to LBCs X3 rounds
  • Mosey to the parking lot with the Jesus statue
  • Alphabet abs; on our six, feet out to form a pencil, we drew ABCDEFG in the air, the ran to the far end of the parking lot to do HIJK, the ran back to Jesus. Went back and forth until we completed our ABCs and got our star sticker to put on the class board.
  • The group of PAX decided by vote to finish off the morning at the CMU pile, sorry Mermaid.
  • 20 curls for the girls, 20 lawnmower pulls each side, 17 man makers, 10 blockies, 75 ground press, 17 dead lifts.
  • Mosey to the “AO Flag” – Pool Boy

MARY:
Our FNG “Venus” (please don’t show us your)…. took charge for the 2 minutes of Mary. Flutter kicks, heel taps and plank.
COUNT-OFF & NAME-O-RAMA
9 including our FNG “Venus” (was his name)

* Baby Boomer, Venus, Betty, Pom-Pom, Slappy, Curveball, Pool Boy, Mermaid, Anchorman,
CIRCLE OF TRUST/BOM:

Corrie Ten Boom who wrote The Hiding Place experienced and witnessed hell on earth during World War II while Nazi Germany occupied her country the Netherlands.

She was arrested in February 1944 for her role in protecting hundreds of Jews.

The 2 closest people in her life were her father and sister. Both were incredible Christians that I can’t even comprehend their level of faith and love.

Her father died after 1 week in prison.
Her sister made it 10 months in absolutely terrible prison camp conditions. The nurses at the camp snuck Corrie in to see her sister one last time before she was sent to either a mass grave or cremated.

1 week after that Corrie Ten Boom was “accidentally” released and barely made it back to her country alive.

2 years later she went back to Germany to witness to war torn occupied Germany. She taught at a church about God’s forgiveness.

After it was over an officer who was at the Ravensbruck prison camp walked up to her to shake her hand and ask for her forgiveness. She knew exactly who he was. She had walked past him in the shame of her nakedness. There’s no telling how many terrible things he did at that camp.

This is what she said about this moment:

“Even as the angry vengeful thoughts boiled through me, I saw the sin of him. Jesus Christ had died for this man; was I going to ask for more? Lord Jesus, I prayed, forgive me and help me to forgive him….”

(she then pauses) “Jesus, I cannot forgive him. “

“Give me YOUR forgiveness! ….

And so I discovered that it is not on our forgiveness that the world’s healing hinges, but on His. When He tells (or even commands) us to love our enemies, He gives the love “

How can I relate to this level of forgiveness? The day after I read this book I encountered a jerk out in public that really pissed me off. His words and actions burned me up inside for the next day. Not that I can compare my level of enemy with Corrie, but I thought about what she said. I couldn’t pull myself away from the anger I had. Duh…”I” is where I went wrong. I’m a sinful person who has wronged people and God many times. Of course I’m not capable of forgiving him on my own. It has to be from the power of God. I didn’t die on the cross for sins so what makes me think I can succeed in sucking up my pride to forgive? I even tried to rationalize for the guy. I had thoughts about what his life must be like to make him act like this. Again, not my job to make excuses for him or accuse him. God is the ultimate judge and he can breathe new life into anyone. That jerk hopefully will be touched by God. The only thing I can do is pray for God to empower me to forgive him and pray that God reaches out to heal him from brokenness.

So the big takeaway from me is this: The pressure is off of me! Heck yeah and praise God. I don’t have to get myself to a certain level of Christian status by checking off the forgiveness tab. I just have to fall on my knees and submit to God and let him be God.

MOLESKIN:
Pom Pom’s wife’s great uncle (Michael?)  dealing with a cancer diagnosis. Venus’s sister (Gracie?) dealing with health issues.
ANNOUNCEMENTS:
X-mas party this Saturday night at Butterknife’s house.

Progress has to be measured

THE SCENE:

Perfectly chill with a touch of mist (mid 40s)

WARM-O-RAMA:

Some SSHs in honor of Pool Boy; Tie Fighters because they are the best; Squatting Grady Corns; a few Merkins; a jog to touch a light pole (any will do); and some Cherry Pickers

THA-THANG:

Fitness Test: recorded number of reps for each PAX doing 5 different exercises (will keep and check in again later to see progress); exercise 1 was 2 minutes of T-Merkins (AMRAP); exercise 2 was 2 minutes of bear crawling scoring 1 for each parking space passed through; exercise 3 was 2 minutes of Big Boy Situps (knuckles to pavement up and over to touch toes – AMRAP); exercise 4 was 2 minutes of Back-n-Forths (running from one spot to another and back like suicides – about 25 yards, scoring 1 for each length ran); exercise 5 was 2 minutes of Lunges (each leg counts as 1 – AMRAP).

Keeping anonymity the following scores were captured… showing first initial of name with scores in order in parenthesis… B (45,12,40,12,56); M (41,22,42,15,65); B (38,21,41,14,68); S (50,23,59,15,62); A (52,37,62,16,62); P (19,21,27,16,75); B (17,16,39,12,39); P (36,27,50,15,60); S (29,22,31,14,50); C (40,22,40,14,57); D (40,32,64,15,70); O (48,27,60,15,63); C (29,22,40,15,49)

Mosey to CMU pile for some 4th quarter closeouts… Rifle Holds; Curls; Bent Over Rows; Dead Lifts; Bench Presses; and Face Smashers

MARY:

Mosey back to starting point and finished with some dealers choice core exercises!

COUNT-OFF & NAME-O-RAMA

13 HIMs with no FNGs

CIRCLE OF TRUST/BOM:

Reflecting on encouragement from Jesus in Matthew 7 to remove the log in our own eye to better serve our brothers who need help with a speck in theirs… encouraged the PAX to set goals, share them with others, and then measure their success or failure to achieve.  We all need to strive to progress in our fitness, fellowship, and faith and we all need accountability to help us along the way.

ANNOUNCEMENTS:

Christmas party and parades coming up

ABsolutley fABulous ABdominal workout

THE SCENE: Unseasonably warm for November, low 60’s and a slight rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 Side Straddle Hops because Pool Boy was not in attendance
5 Cherry pickers
9 Tie Fighters
Arm Stretches
Quad Stretching

THA-THANG:
Mosey to the football field
1st round
Pair up with a partner, and 5 yards one partner does 5 merkins, at the next line the 2nd partner does 5 V ups, and rotate in this fashion until you reach the goal line.  At the end, swap exercises and work your way back.
2nd round
Same format as before, but 10 squats while the partner does 10 LBC’s
3rd round
Same format but one partner did 15 Shoulder taps, while the other partner did 5 BBS

Due to the light rain, we moved to the covered area at the school.
We set a timer for 10 minutes.
The goal was to hold plank starting on your elbows for as long as you could.  When you break plank you perform the following:
10 Burpees
10 Lunges (5 each leg)
20 High knees
then resume the plank position.  It was ok to modify to planking from your hands.

Repeat this until the timer sounds at 10 minutes.

MARY:
10 starfish
10 hello dollies
10 pickle pounders
10 heels to heaven
hold the cobra position for the remaining 30 seconds to stretch the core
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I am appreciative of this group for the support, stress relief, and genuine friendships formed in the gloom.
MOLESKIN:

ANNOUNCEMENTS:

“What we do with our dash matters”

THE SCENE:   50ish and clear.  Perfect for a beatdown.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

  • Phelps
  • RFTS/LIH
  • Finkle swings
  • Willy Mays Hays
  • Merkins
  • Down/Up dog
  • Quick mosey

THA THANG:

11s at the hill.  Star jacks, up the hill, derkins

 

Mosey to the field

Starting in the endzone – 10 burpees, 10 merkins, 10 (4-ct) LBCs.

Sprint to the other endzone and decrease rep count by one – 9 burpees, 9 merkins, and 9 LBCs

Repeat until you finish 1 burpee (10 rounds).

 

Mosey to the 50-yard line.  Guantanamo

 

Mosey to the 20-yard line:

  • 5 monkey humpers
  • 4 shoulder taps
  • 3 diamond merkins
  • 2 donkey kicks
  • 1 broad jump
  • Repeat until you get to the endzone.

Jelly Legs:  30 second Al Gore, 30 squats, sprint.  20 second Al Gore, 20 squats, sprint.  10 seconds Al Gore, 10 squats, sprint.

Bear crawl

MARY:

Mary – PAX choice

COUNT-OFF & NAME-O-RAMA

Me and 9 of the best men I know.

CIRCLE OF TRUST/BOM:

The inspiration for the Word came from Caveman.  Last time I led at Shamrock, I talked in the BOM about legacy.  Living in such a way that we leave the legacy that we want to leave.  After the workout, he made the comment, “What we do with our ‘dash’ matters….”.  What was he talking about?  He meant, that one day your body will be ash and there will be a tombstone with your name on it.  It will have the day you were born and the day that you died – and in between, there will be a DASH.  That dash represents today, this week, this year.  You are living that DASH.  What we do with our ‘dash’ matters.

  • Are you doing your utmost to use your precious few years wisely?
  • Perhaps there is a hatchet that needs to be buried
  • Perhaps there is a neglected relationship that needs investment.
  • Perhaps there is a bad habit you need to put to death
  • Perhaps there is a good habit you need to build into your lifestyle
  • Are you using your precious few years wisely?

Psalm 39:4-5, “Lord, remind me how brief my time on earth will be. Remind me that my days are numbered— how fleeting my life is. You have made my life no longer than the width of my hand. My entire lifetime is just a moment to you; at best, each of us is but a breath.”

Psalm 90:12, “Teach us to number our days carefully so that we may develop wisdom in our hearts.”

MOLESKIN:

ANNOUNCEMENTS:

Election

THE SCENE: Clear and cool. Just a hint of summer remaining with the fall weather.
F3 WELCOME & DISCLAIMER – Administered
WARM-O-RAMA:
10 x Overhead Clap IC
10 each Tie Fighters forward & backward IC
10 Forward lunges in place OYO
10 Reverse lunges OYO
10 x Tempo Squats IC
5 x Hand Release Merkins OYO
5 x Burpees
5 x Werewolves OYO
10 x TN Rocking Chair IC

Part 0 – Party Affiliation (Falling Indian Run with Upper or Lower Choosing)
Pick your party: Upper Body or Lower Body? Along the way to the Cheatsheet Memorial Merkin Parking Lot do:
Merkins
Squats

Part 1 Primaries in the Cheat Sheet parking lot
List 2 types- primaries
Upper
30 Merkins or Bat Wings (20 each of Baby Arm Circles Forward, Baby Arm Circles Backward, Seal Claps, Overhead Claps)
Lower (30 Squats, 100 Toe Merkins, & 20 Lunges)

So I’m going to let you vote in both parties if you want (some people even register as one and vote as another?). You get to do the “vote twice!” (or you can cancel yourself out haha)

We ended up doing this 3x actually.

Part 2 Total Democracy (election #1)
Everybody votes on every decision
We go with the majority for every exercise (listed at the CMUs)
Repeat after 10 (basically with or without CMUs)
CMU circle (10 or 20 each)
CMU Thrusters 10 or Air Presses
CMU Bench or Merkins
Blockee or Burpees
CMU row or Seal Claps

Core Circle (10-15 each)
Dolly or Leg lifts
Pickle Pounders or Pickle Pointers
Big Boy Situps or V-ups
LBC or Leg Lifts
Left or Right side Crunches

Repeat if time (we had time)

Fellowship mosey to the corner then regular mosey to the flag (thanks for the sprint push Baby Boomer!)

MARY:
Dealer’s choice with several exercises that were clearly not core (Burpees included!)
COUNT-OFF & NAME-O-RAMA
14 Electoral Voters strong today!

CIRCLE OF TRUST/BOM:

Circle of Trust
I don’t even remember signing up for this Q. But because I actually showed up Friday I decided to keep it. I’m no politician but I hope to keep my word. Tomorrow we have a lot of choices – to vote for many things. It’s a responsibility we should take seriously, but also we need to understand what we’re doing too.
We live in a democratic republic. This means you elect a representative who, unless specifically presented to voters as an amendment, vote on things for us. This is, more or less, a feature and not a bug of our 3-branch government system. Today we walked through a few (but certainly not all) types of government.
Regardless of the type of government we’re under, the Bible says a few things:
1 Timothy 2:2-4 – 1 First of all, then, I urge that supplications, prayers, intercessions, and thanksgivings be made for all people, 2 for kings and all who are in high positions, that we may lead a peaceful and quiet life, godly and dignified in every way. 3 This is good, and it is pleasing in the sight of God our Savior, 4 who desires all people to be saved and to come to the knowledge of the truth.

1 Peter 2:17 – Honor everyone. Love the brotherhood. Fear God. Honor the emperor.

Romans 13:1 – Let every person be subject to the governing authorities. For there is no authority except from God, and those that exist have been instituted by God.
Today we’re doing something different here: I’m going to pray for prayer requests but then I’m also going to echo a prayer that one of my pastors yesterday prayed during our meeting for our country because it had such an impact on me as crying out to God for righteousness and mercy to be fruit of these elections.
(Took prayer requests) Dumpster Dive, Tail Hook, Jenner
Additional Prayer
Father, the great truth that we just sang is such a rich encouragement to us. We do believe that all is well with our souls because of Jesus Christ our Savior and His gracious, sovereign rule over all things. And that reality is a special encouragement to us in prayer. It is an encouragement to us this week, Lord, as our nation is in another cycle of local, state, and national elections. So, as Your people we would like to begin this week in obedience to Your Word that tells us to pray for all people, including ‘kings and all who are in high positions’ (1 Timothy 2:2a)’ we pray this so that we, Your people, might live ‘peaceful and quiet life, godly and dignified in every way’ (1 Timothy 2:2b). So Lord, we pray this morning for our city and for our county mayors and all local government leaders.

We pray also for our state legislature and for our governor. We pray for the United States congress, supreme court, and president. We pray that You would give our government leaders wisdom and skill in leading. We pray that our nation would remain a place where we can freely worship You and share the Gospel of Jesus Christ. You tell us, Lord, that it is Your desire for all people to be saved and to come to the knowledge of the truth (1 Timothy 2:4); so we pray for a great outpouring of Your Holy Spirit in our country.

But whatever may happen, we pray that you would strengthen us; that you would help us to love our neighbors, to be patient with those we may disagree with, and to extend the grace, mercy, and love of Christ to those around us. We thank you for Christian people who serve in government everyday. We pray specifically for [man currently serving as legal counsel to senators in Washington, DC]. Bless [him] and others like him who work in government. Help them to see good and godly fruit from their efforts and raise up more people like [him] who seek to honor you in government service.

So we’re glad this morning in this election week to commit the needs of our country to Your care and to ask you to help us to be ambassadors for Jesus Christ in our country.

MOLESKIN:
It was good to be back even though I don’t remember signing up for this Q!
ANNOUNCEMENTS:
Food drive still ongoing and other donation stuff this holiday season. See Slack for all the details and if you didn’t get our new Nantan’s newsletter this week rectify that in Slack as well by sending Abort or Ratchet a DM!