F3 Knoxville

Tag: Dart Gun

A Better Way to Work

THE SCENE: Tropical 58 degrees and wet but not raining
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH-cadence x 20
  • Arm circles-cadence each direction x 10
  • Cherry pickers x 10
  • Merkins in cadence x 5
  • 30 sec on own

THA-THANG:

Mosey to open square with short wall

  • step ups x 20
  • dips x 20
  • Heels to heaven x 20 in cadence

Mosey to coupon pile and partner up

Below with partner. While partner takes CMU to start of parking lot, does blockee, then back to switch with partner. Do total of 100 reps of each

    • CMU OHP
    • CMU Squats
    • CMU Rows
    • CMU BBS
    • CMU curls
    • Lunges
    • Derkins
    • CMU LBCs
    • CMU Triceps
    • CMU Thrusters

Mosey to flag

COUNT-OFF & NAME-O-RAMA
7 PAX

CIRCLE OF TRUST/BOM:

This was taken from a devotional by J.D. Greear called “A Better Way to Do Christian Work”

Christians often think that if they want to serve God in the workplace, they have to take a more obvious step like opening up a coffee shop called Jehovah Java.

Really, though, your faith in Jesus will be much more effective in displaying a set of attitudes that are shaped by the gospel, including:

Integrity: When others can get away with pilfering or deceit, you don’t, because God sees. You are working and stewarding for a greater Boss and an eternal reward.

Excellence: You’re not just doing the minimum required to get by; you are trying to bless your employers and coworkers.

Servanthood: You see your work as an act of service toward other people, an attitude shaped by the belief that God created the world in an imperfect state and put men and women here as his co-creators, to develop the raw materials of the world for his glory and the benefit of fellow humans.

Hope: As a believer, your work doesn’t define you, which allows you to not take it too seriously or cheat to get ahead. You’ve found your identity as part of God’s family and not in your work. A believer is defined by his position with God, not his position on a flow chart.

The summary is the better way to “make the teaching about God our Savior attractive” (Titus 2:10 NIV) is by working with integrity, excellence, service, and hope.

ANNOUNCEMENTS:
Mailbox needs someone to take over his role for Hardship Hill

Our Association

THE SCENE: breezy in the 50s at JUCO
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 tempo squats, 10 windmills, 10 Imperial walkers
THA-THANG:
Mosey to the center of campus for the Kraken! 8 cones are spread around the path. Perform the exercise at one cone and then run clockwise. Stop at the cone after the one you were just at. Perform that exercise and then continue the process until all exercises are completed.

  • 25 merkins
  • 25 dry docks
  • 25 squats
  • 25 box jumps
  • 25, 2-ct flutter kicks
  • 25 heels to Heaven
  • 25, 2-ct mountain climbers
  • 15 burpees

MARY:
Freddie Mercury, LBCs, burpees, and merkins.
COUNT-OFF & NAME-O-RAMA
7 for the boot camp plus 4 more putting in the work around campus.
CIRCLE OF TRUST/BOM:
“I wrote you in my letter not to associate with immoral people; I did not at all mean with the immoral people of this world, or with the covetous and swindlers, or with idolaters, for then you would have to go out of the world. But actually, I wrote to you not to associate with any so-called brother if he is an immoral person, or covetous, or an idolater, or a reviler, or a drunkard, or a swindler—not even to eat with such a one.”

1 Corinthians 5:9‭-‬11 NASB1995

Can we sometimes be naive to think that associating with sinful behavior will not impact us? Paul states earlier in this chapter that a little leaven will leaven the whole lump of dow. It doesn’t matter about intentions, the “leaven” will impact us too.

MOLESKIN:
Don’t let injuries get you down. We had a couple PAX modifying by walking and biking this morning. Nice job!
ANNOUNCEMENTS:
Several upcoming opportunities! Keep an eye on the newsletter.

The Hope Within You

THE SCENE: dry, cool, and perfect for a beat down.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 15 Imperial walkers, 10 tempo squats, 5 cherry pickers
THA-THANG:
Mosey to our beloved JUCOmanjaro. Do the following exercises sequentially, one at every other line.

  • 10 burpees
  • 25 merkins
  • 25 squats
  • 25, 2-ct flutter kicks

AMRAP all the way to the top.

Mosey back down to the strip mall. Each corner will be an exercise location. Run down the long ends and bear crawl the short ones.

  • 10 burpees
  • 25 diamond merkins
  • 26 lunges
  • 25 heels to Heaven

Repeat until time is called.

MARY:
Merkin ring of fire. LBCs, gas pumpers, 6″ LBCs.

COUNT-OFF & NAME-O-RAMA
9 with a late Rucker arrival.
CIRCLE OF TRUST/BOM:
If you are anything like YHC, you may find yourself with a bad attitude. There may be a good excuse for that bad attitude: “it’s been a tough day”, “that guy just cut me off”, “there are too many things on my plate at work”, etc. The list could go on and on. However, if one is in Christ, they truly don’t an acceptable excuse for a bad attitude because we have hope. We have hope in eternity when this life is over.

“Who is there to harm you if you prove zealous for what is good? But even if you should suffer for the sake of righteousness, you are blessed. And do not fear their intimidation, and do not be troubled, but sanctify Christ as Lord in your hearts, always being ready to make a defense to everyone who asks you to give an account for the hope that is in you, yet with gentleness and reverence;” 1 Peter 3:13‭-‬15 NASB1995

Let’s do our best to let that hope we have within bubble over into our everyday lives so that others may want to know about Jesus.

MOLESKIN:
JUCOmanjaro…always a pleasure. We should visit more often.
ANNOUNCEMENTS:
Q101 at the Project on Saturday, VQ week of Valentine’s day, Escape from Haw Ridge coming up in April.

Some Pain, Some Reflection

THE SCENE: Dark (obviously), dry, calm and mid-30s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 15

Grasshopper IC x 10

Sun gods (all arms) IC

Harry Rockets IC x 10
THA-THANG:
Welcome to my third anniversary…when I joined I had the pleasure of joining Trolley’s deck-of-pain.  Since then, I inherited the deck and we will keep that going.

We will take turns drawing from the deck and touring campus to perform the workouts.  The kicker is to push yourself in the mosey to each location (not quite a jail-break).

  • Upright merkins – maintenance center
  • Reverse bear crawl up the stairs at the library
  • Burpee-broad jumps at the performing arts center
  • Pull ups at the rec-center
  • CMU carries up the stairs at the rec-center
  • squatted side-shuffles in the 05 parking lot
  • 30 lunges at the pond

Various exercises while we wait for the six after each interval.

30 dips on the guardrail

Jailbreak back

MARY:
Dealers choice – hello dolly’s, BBS, LBCs
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
What does this holiday season and specifically Christmas look like for you.

It may be a time of hardship and sadness because of a loss in the family, which breaks some tradition…

It may be easy to think about the self enjoyment of a break from work…

It may be all focused on the presents and what we want out of it…

We need to remember that it’s an opportunity to give or help others that may be in need.  We need to remember why we celebrate this time of the year and what Jesus has done for us.

Also, it’s the perfect time to start a new tradition, relax, reset your mental state.  I’ve been reading the Bartholomew’s Passage book with the kids to get them in the habit of reflecting this season and while it may be hard to corral the kids at times, I’ve seen improvement in their desire to read it and remove some of the consistent materialistic attitudes.

Spend time with your families and take care this holiday season!
MOLESKIN:
ANNOUNCEMENTS:
Coffeteria…Who’s got Monday..??

Uphill Service

THE SCENE: 60, damp but not raining!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle hops, moracan night clubs, Imperial Squat Walkers (botched the counting on that one)
THA-THANG:
Mosey to the guardrail for 20 dips.

Then 20 Merkins followed by 20 BBS, then 15, then 10, then 5 of each.

Black snake the long way to the handy CMU pile where we grabbed a CMU for every other HIM.  Guantanamo Circle for 1 round holding the cmu off the ground.

Mosey to Jucomojaro and partner up for a dora.

  • 20 Moving Blockies
  • 40 Tricep Curls while walking uphill
  • 60 OHP while walking uphill
  • 80 Squats moving uphill
  • 100 Curls while walking uphill

Partner would run up to the next street drain with headlamp and shovel or rake and clear the debris from the clogged drains.  running back down to swap with the partner.

The water will now run down Juco so much better.  might even be dry next time.

MARY:
Hello Dolly, Crabby Rockets, Superman, Freddie Mercury, LBC, Heels to heaven
CIRCLE OF TRUST/BOM:
I recently had a chance to talk to some newly married couples and they were to ask us questions about life and marriage.  A) this made me feel old, but that’s okay.  The first question of 10 we pulled out was a great and hard question:  How do you interpret Phil 2:12 that says “to continue to work out your salvation with fear and trembling?”  Not the question I was expecting, but it taught me 2 things:

  1. People are hungry for opportunities to talk truth.  Challenge: Make those conversations happen.  Ask hard questions, find someone to mentor, join a men’s group, read and discuss a book with a group.   Serve the community by making this happen.  Service isn’t just clearing drains on Jucomojaro or giving to the poor.  Give to your brothers by talking truth with them this year.  23 days left.  “For even the Son of Man came not to be served but to serve and give his life as a ransom for many.”
  2. I’m encouraged by young people in the church asking great questions.  Learn from them and ask good questions.  Don’t fly over familiar passages like they are just nice sayings or familiar text.  Wrestle with it. In fact, “continue to work out your salvation with fear and trembling.”  If you are in Christ, given your life to Him by putting faith in Jesus alone for your salvation, the work and fear and trembling isn’t over if you are saved.  That work is finished, but since you are saved, take the work of responding to God with the greatest level of seriousness that you have – it matters to the Kingdom and it matters to God.

MOLESKIN:
Thanks brothers by serving each other by being out in the gloomy mornings to encourage us to grow.
ANNOUNCEMENTS:
Dec 21, Climb Clingmans with HIMs for the latest sunrise of the year.  See Kickflips email or ask me for details.