F3 Knoxville

Festivus Reindeer Games

THE SCENE:

Clear Temperature Humidity Feels like Wind Speed Wind Direction
52 ℉ 46% 52 ℉ 5.8 mi/h WSW

F3 WELCOME & DISCLAIMER.
I am not a professional.  I have a phone.  Workout as injuries allow.

WARM-O-RAMA:

Warm-up consisted of a mosey up hill out of parking lot.  Stop and Baby Arm Circles (10 each direction). Bernie and then Mosey along walking path a bit.  Stop and 10 Tempo Squats.  Mosey to top of ‘S’ turns.  Stop and Cherry Pickers on your own.  Mosey down bottom of hill.  Imperial Walkers (11).

THA-THANG:
Slow mosey to the first of eight picnic tables.  Tables are about 25 yrds apart.  So, eight different stations.  Each table assigned nickname of one of Santa’s reindeer.  Each reindeer game is an exercise.  At each reindeer, do 5 reps of exercise.  Do all eight reindeer stations then reverse back down the reindeer and adding 5 more reps.  So, 10 each.  Then back up and 5 more (15).  Back down 20.  Back up 25.  So, PAC can push themselves to their pace and they will spread out a bit.  Reindeer exercises are:
Dasher. Decline Merkins
Dancer. Box Jumps/Step Ups
Prancer. Dips
Vixen. Bicep Merkins
Comet. LBCs
Cupid. Calf Raises
Donner. Incline Merkins
Blitzen. Heels to Heaven

Back on Greenway. Rudolf Route 78. Using 12 lamp posts instead of 11, route 66 type activity doing Merkins.

Quick mosey across street along path to park Christmas decorations. Wheel of Exercises. App on my phone that randomly picks an exercise and rep count. At each clump of decorated trees/bushes, spin the wheel. Exercises were random but included Diamond Merkins, Lunges, Carolina Dry Docks, Calf Raises and others.

Mary:
BBS (20)
Flutter Kicks (15)
ATM Cash Out.

COUNT-OFF & NAME-O-RAMA
7 came out and bettered themselves.

CIRCLE OF TRUST/BOM:

 

MOLESKIN:
For those traveling this holiday season. For those suffering from covid. For the unsaid prayers in our hearts.

ANNOUNCEMENTS:

Wise men still seek Him

THE SCENE:

A perfectly chilly mid-40s morning
WARM-O-RAMA:
Some SSHs, Tai Fighters, Merkins, and Tempo Squat Jumps to get us warm.
THA-THANG:
Mosey over to the CMU pile with a brief stop for some Rocky Balboas.

12 pains of Christmas… just like the song start at exercise 1 (which is also the number of reps for that exercise) and then run over there and back… now do exercise 2 plus 1 and then run… rinse and repeat until you get all 12 in… bonus fun for those who finish – start at 12 and do 12 reps of each exercise one more time (only a few had bonus time).

Exercises: 1-4ct SSH, 2-Hand-release Merkins, 3-Plank Jacks, 4-BBS, 5-CMU Squat Thrusters, 6-CMU Curls, 7-Jump Squats, 8-CMU American Hammers, 9-Alternating CMU Merkins, 10-CMU Goblet Squats, 11-CMU Military Press, and 12-CMU Deadlifts

Mosey back to AO after restocking the CMUs
MARY:

Howler Monkey circle where one HIM runs a lap around the circle while the rest of the PAX does Monkey Humpers… finished with motivators starting at 5.

COUNT-OFF & NAME-O-RAMA
10 HIMs no FNGs
CIRCLE OF TRUST/BOM:
Talked about the origin and tradition related to the familiar song about 12 days of Christmas – historically referred to as the time between Christmas and Epiphany (where the Magi came to worship the Christ in Bethlehem).  The star and the fulfillment of Micah’s prophecy culminating in an expense journey that disrupted the local region.  Christ is still interrupting culture today as wise men continue to seek Him!  Remember that Jesus, our Savior, is the reason for this season of celebration.

“Now after Jesus was born in Bethlehem of Judea in the days of Herod the king, behold, wise men from the east came to Jerusalem, saying, “Where is he who has been born king of the Jews? For we saw his star when it rose and have come to worship him.” When Herod the king heard this, he was troubled, and all Jerusalem with him; and assembling all the chief priests and scribes of the people, he inquired of them where the Christ was to be born. They told him, “In Bethlehem of Judea, for so it is written by the prophet: “‘And you, O Bethlehem, in the land of Judah, are by no means least among the rulers of Judah; for from you shall come a ruler who will shepherd my people Israel.’””
‭‭Matthew‬ ‭2:1-6‬ ‭ESV‬‬

Up and down in the drizzle

THE SCENE: 37 degrees and drizzle
F3 WELCOME & DISCLAIMER:

Welcome to F3: Fitness/Fellowship/Faith

I am Survivor and will be on Q today.

  • This is a free workout.
  • I’m not a professional.
  • You’re here on your own volition.
  • Modify as needed.
  • I have a phone.


WARM-O-RAMA:

Reach for the sky — let it hang — reach for the sky — let it hang

Hip circles x6 , cherry pickers x6

Tempo Merkin x10

down dog x6 — left leg forward — knee outs x6 — world’s greatest x6 — lil pickle twists x6 — kosak squat x6

down dog x6 — right leg forward — knee outs x6 — world’s greatest x6 — lil pickle twists x6 — kosak squat x6

THA-THANG:
Mosey to new bldg parking lot, flutter kicks x30, superman x15

Lunge and twist, toy soldier, tempo Merkin x10

Elbow to instep, lbc x30, alternating supermans x15, finish parking lot elbow to instep

Indian Run with weave to coupons

Dbl coupons shrugs x30, bent over rows x30, curls x30, kettlebell swings x30, wall sit

Mosey around campus, first stop sign — hello dolly x30, superman rows x15

Mosey to electronic sign, forgot squats with coupons so dbl squats x60

Mosey to last stop prior to flag, box cutters x30, supermans x15

MARY:
Jailbreak, American hammers x30, alternating supermans x15
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Parable of the sower of the seed is in the Bible 3 times and extremely consistent as told by 3 authors.  It’s got to be important.

Matthew 13:1–23, Mark 4:1–20, Luke 8:4–15 — the Parable of the Sower of the Seed

Luke 8:11 “This is the meaning of the parable: The seed is the word of God. 12 Those along the path are the ones who hear, and then the devil comes and takes away the word from their hearts, so that they may not believe and be saved. 13 Those on the rocky ground are the ones who receive the word with joy when they hear it, but they have no root. They believe for a while, but in the time of testing they fall away. 14 The seed that fell among thorns stands for those who hear, but as they go on their way they are choked by life’s worries, riches and pleasures, and they do not mature. 15 But the seed on good soil stands for those with a noble and good heart, who hear the word, retain it, and by persevering produce a crop.

The Parable of the Weeds

Matthew 13:24 Jesus told them another parable: “The kingdom of heaven is like a man who sowed good seed in his field. 25 But while everyone was sleeping, his enemy came and sowed weeds among the wheat, and went away. 26 When the wheat sprouted and formed heads, then the weeds also appeared.

27 “The owner’s servants came to him and said, ‘Sir, didn’t you sow good seed in your field? Where then did the weeds come from?’

28 “‘An enemy did this,’ he replied.

“The servants asked him, ‘Do you want us to go and pull them up?’

29 “‘No,’ he answered, ‘because while you are pulling the weeds, you may uproot the wheat with them. 30 Let both grow together until the harvest. At that time I will tell the harvesters: First collect the weeds and tie them in bundles to be burned; then gather the wheat and bring it into my barn.’”

36 Then he left the crowd and went into the house. His disciples came to him and said, “Explain to us the parable of the weeds in the field.”

The Parable of the Weeds Explained

37 He answered, “The one who sowed the good seed is the Son of Man. 38 The field is the world, and the good seed stands for the people of the kingdom. The weeds are the people of the evil one, 39 and the enemy who sows them is the devil. The harvest is the end of the age, and the harvesters are angels.

40 “As the weeds are pulled up and burned in the fire, so it will be at the end of the age. 41 The Son of Man will send out his angels, and they will weed out of his kingdom everything that causes sin and all who do evil. 42 They will throw them into the blazing furnace, where there will be weeping and gnashing of teeth. 43 Then the righteous will shine like the sun in the kingdom of their Father. Whoever has ears, let them hear.

MOLESKIN:

Parable of the weeds to me reads that we are born into a world at war.  Do not be discouraged by others winning at life and those doing it the wrong way.  Take heart and purify your motives because if one other is saved that was destined for the fire, there will be great rejoicing in heaven.  Jesus will have the victory!
ANNOUNCEMENTS:
I remember your prayer requests and consider it an honor to pray for them all.

Train Train Train

THE SCENE:

Clear Temperature Humidity Feels like Wind Speed Wind Direction
59 ℉ 81% 59 ℉ 12.6 mi/h SSW

F3 WELCOME & DISCLAIMER.
I am not a professional.  I have a phone.  Workout as injuries allow.

WARM-O-RAMA:

SSH (20)
Imperial Walkers (10)
SSH (15)
Tempo Merkins (10)
SSH (10)
Cherry Pickers (ARAP)
Twisties (5)

THA-THANG:
Slow mosey to the football field.

Route 66s on field. Starting at goal line and then stopping every ten yards. So, 11 places. 1 rep at first, 2 at second, 3 at third etc. 11 stops 66 total reps.
1. Merkins
2. Monkey Humpers
3. Big Boy Sit-ups

Using equipment on the track. Creating a circuit of exercises.
1. Dips (20)
2. Incline or Regular Merkins (20)
3. Pull-ups (AMRAP)
4. Bear Crawl under hurdles.
5. Up and down bleacher steps (3 trips).
Rinse and Repeat.

Back to goal line. Wheel of Exercises. App on my phone that randomly picks an exercise and rep count.
Goal line: 30 Lunges
25 yrd line: 20 Wide Merkins
50 yrd line: Squats
25 yrd line: Lunges
Goal line: 20 BBS

Mary:
LBC (17)

COUNT-OFF & NAME-O-RAMA
8 good men got in some good training.

CIRCLE OF TRUST/BOM:

 

MOLESKIN:
For those suffering from cancer specifically friend Matt, and girlfriend’s mother.  For parenting plans and the kids that are influenced by them.  For the unsaid prayers in our hearts.

ANNOUNCEMENTS:

I Want Christmas Presents and I Want Them Later?!

THE SCENE: 43°F
F3 WELCOME & DISCLAIMERAdministered
WARM-O-RAMA:

12 x Snow Angels (skipped because it involved SSH’s… idk what would have made me do this but everyone wants to do a 12-days themed Q so that was as afar as I got)
11 x Tie Fighter (if Baby Boomer is Present) or Baby Arm Circles IC (also skipped)
10 x OHC IC
9 x Tempo Squats IC
8 x Tempo Merkins IC
7 x Imperial Walkers
6 x Werkins IC
5 x Pickle Pointers
4 x Pickle Pounders
3 x Rainbow Drops
2 x Monkey Humpers
1 x Burpee

THA-THANG:
To the CMU pile – Falling Indian Run with a burpee.

We grabbed 2 CMUs first and then went back for 11’s (I forgot but then read from my Deinke)

11’s Squats & Merkins or Burpees & Cherry Pickers (choose your own adventure – PAX chose the boring option of Squats & Merkins)

At CMU Pile – get 2 blocks each (yes, 2!)
5 exercises, 10 reps per round. After each exercise run down and back to the crossing road (we went to the golf ball until Mermaid threw it back)

10 Deadlifts / Rows / T-spine rotations
10 Double Incline Merkins / Incline Merkins / Merkins
10 Double Goblet Squats / Goblet Squats /
10 Shoulder Shrugs / Single (middle) Shrugs / Air Shrugs
10 Double Swings (YHC did these) / CMU Swings / Seal Clap Squats

Bonus / wait for the 6:
Core chosen by the first PAX done.

Return Indian Run with burpees back to the Shovel Flag (even got some extra work in from Curveball thanks to the side parking lot he took)

MARY:
Dealer’s Choice (well, except nobody’s SSH’s were involved in the making of this Mary).

Boat / Canoe Row, row, row your boat on pitch courtesy of Wax Job
COUNT-OFF & NAME-O-RAMA
5 PAX showed up and showed out!
CIRCLE OF TRUST/BOM:
Patience. Boy have I had to have some this year. It hasn’t gone AT ALL like I’d hoped (much less dreamed). Reconciliation with my ex? Nope, she’s gone. Taking the PE Exam to get my license? Um, let’s not talk about my study habits. Finding a house to buy? 0 for 6 (that a .000 batting average for you baseball fans there). Still living with my parents? Yeah, that one is still embarrassing even though I know it’s where I should be based on the house thing.

I don’t want to be patient! I don’t want to wait!

But there are so many good things I know to be true. God is still on His throne? Check. Christ is Lord no matter what is happening in our country and around the world? You got it. We have an opportunity every day to get better by humbling ourselves before Jesus and submitting to His Word? Yup, still can do that every single day.

All of these things remain. In the season of Advent, Christians celebrate that 2,000+ years ago Jesus became a man, he was born of a virgin (he had no original sin), so that He could live a perfect life, die on the cross for those who would believe (the elect), be buried for 3 days, and then raised from the grave. This is the newborn king we celebrate. This is the reason Christmas exists…

But when did Isaiah prophesy? Over 600 years before Christ and the Old Testament was completed over 400 years. There was silence. Nothing. The USA has barely existed for over half of that 400 years. This is how long the Jews had to wait for Yeshua, the Messiah, to come. They waited and waited and did all kinds of things and waited some more.

And then, one glorious day, we read the following in Luke 1:26-38

26 In the sixth month the angel Gabriel was sent from God to a city of Galilee named Nazareth, 27 to a virgin betrothed[a] to a man whose name was Joseph, of the house of David. And the virgin’s name was Mary. 28 And he came to her and said, “Greetings, O favored one, the Lord is with you!”[b] 29 But she was greatly troubled at the saying, and tried to discern what sort of greeting this might be. 30 And the angel said to her, “Do not be afraid, Mary, for you have found favor with God. 31 And behold, you will conceive in your womb and bear a son, and you shall call his name Jesus. 32 He will be great and will be called the Son of the Most High. And the Lord God will give to him the throne of his father David, 33 and he will reign over the house of Jacob forever, and of his kingdom there will be no end.”

34 And Mary said to the angel, “How will this be, since I am a virgin?”[c]

35 And the angel answered her, “The Holy Spirit will come upon you, and the power of the Most High will overshadow you; therefore the child to be born[d] will be called holy—the Son of God. 36 And behold, your relative Elizabeth in her old age has also conceived a son, and this is the sixth month with her who was called barren. 37 For nothing will be impossible with God.” 38 And Mary said, “Behold, I am the servant[e] of the Lord; let it be to me according to your word.” And the angel departed from her.

Mary believed it! (and so did Joseph). These two Israelites that were ordinary, walking in their daily lives just waiting in the betrothal period to be married. They were waiting too! But after 400 years of silence and over 600 years, the following prophecy (one of many, of course) was fulfilled:

Isaiah 9:6-7

For to us a child is born,
    to us a son is given;
and the government shall be upon[d] his shoulder,
    and his name shall be called[e]
Wonderful Counselor, Mighty God,
    Everlasting Father, Prince of Peace.
Of the increase of his government and of peace
    there will be no end,
on the throne of David and over his kingdom,
    to establish it and to uphold it
with justice and with righteousness
    from this time forth and forevermore.
The zeal of the Lord of hosts will do this.

So today, just one question (and not my usual three questions). It’s similar to my last BOM/backblast on Faithfulness the last time I was here at Shamrock:

What is God calling you to wait for? A relationship? A house? A new job? (big things). A good night’s rest? A healthy and delicious meal? There are LOTS of verses on waiting. But one has stood above them for some time for me:

Psalm 84:11

11 For the Lord God is a sun and shield;
    the Lord bestows favor and honor.
No good thing does he withhold
    from those who walk uprightly.

At just the right time Christ became human to save the world for God’s glory. You and I can trust Him for our eternal security and, when we walk uprightly, we know that if He is upholding something from us then it is for our good and can wait for it with joyful patience.

MOLESKIN:
My past 3 BOMs I’ve fully typed out prior to leading the workout and giving them. I think it has greatly helped with the delivery of what I desired to say (trying to Ephesians 5:10). Soli Deo gloria.
ANNOUNCEMENTS:
Christmas concert at Cornerstone Church of Knoxville tonight at 7pm. HMU via text / DM on Slack for more info.
Christmas Party at Judge Judy’s House December 11th. See Slack too.