F3 Knoxville

Tag: Dart Gun

What goes up must come down

THE SCENE: Perfection including a beautiful sunrise
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:
Eased Fingerfood back into it with a little reach for the sky and let it hang.   Threw in some baby arm circles forward and back.   Dropped for something new called countdown low plank or something like that.   Held plank and then dropped to 6” low plank hold for 10 count, back up then down for 9 count, etc.   Finished with some Windmills.  By that time Houndog had arrived and we knew it was time to get on with it.

THAT Thang:

Mosey across HV road stopping in front of AnytimeFitness for a few side plank dips, continued our journey over to Mt Juconte.   Started at bottom and gave it all she got to get to the top of the 13.3% grade.   At the top found a few transported coupons and did some curls into overhead presses.   On way back down did a little Route 66 with some Derkins at each tree.   Finished up with 20 Heels to Heaven at the bottom.

Rinse and repeat with Squat Thrusters up top, Squats on Route 66, and Box Cutters on round 2.   Round 3 was again back up…bench press / skull crusher combo, with SSH Route 66 back down and Big Boys to recover.   We were having to much fun at that point that not even Erector would join for Round 4.   But everyone else did as we finished back up top with coupons swings, Monkey Humpers on Route 66 and maybe some other AB work or maybe not..can’t quite remember.   Headed back to the “flag” and waited at the light for everyone in HV to drive by missing out on any extra Mary

MARY:
No Time…

COUNT-OFF & NAME-O-RAMA
14 HIMs…13 of who could remember their F3 name.   But we were glad to have FingerFood back even if we had to help him with his name.

CIRCLE OF TRUST/BOM:

Two biggest lies in America….the first one is by clicking this box I acknowledge that I have read and agree to the terms and conditions listed above and number two is our answer to the question “How are you?”  As men especially I think it is easy to hide and avoid sharing feelings, weakness, or hurt.   I am not good about it either, typically because I feel what I am going through is minuscule compared to the challenges of others.   But I do also think it is good to honestly answer that question too as it allows others to be open about their feelings too, especially when you know they are in a rough season.   But I specifically want to do a better job about reaching out to friends that I know are hurting.   Just as we remember birthdays…we also need to remember sad days / challenging times in our friends lives and acknowledge and reach out to them to let them know it’s okay to not be fine on those days too.   

Recently Facebook has reminded me about the anniversaries of loved ones lost and the continued grieving of those closest to them.   I want to be a better friend and family member that I don’t rely on Facebook to remember to reach out to my friends on their sad days.   Let’s remember and practice Romans 12:15 on a routine basis.

“Rejoice with those who rejoice, weep with those who weep.”

‭‭Romans‬ ‭12:15‬ ‭ESV‬‬

Prayers for DartGuns Uncle and Survivors friend who is recover from cancer treatments.

 

 

Pocket Q JUCOmanjaro

THE SCENE: a little drizzly at JUCO
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo Merkins, 15 Moroccan night club, 15 Imperial walkers, 10 tempo squats
THA-THANG:
When you sign up to Q at the last minute the night before, a trip up JUCOmanjaro is always a good choice. Mosey to the base of the hill. Starting at the bottom and at every 4th mark on the way up, perform 15 Merkins and 15 big boy situps (5 stops). Mosey back down. Do another trip up with 5 burpees and 20 squats at each stop. Mosey back down. There wasn’t enough time for a third trip, but we ran to the first cul-de-sac and back down. 15 flutter kicks to catch our breath.

Mosey to the Maple Street shopping center to begin our Mary. 15 Freddie Mercury and run to the next corner. 10 Peter Parker Merkins and mosey to the flag.

MARY:
10 side crunches on each side.
COUNT-OFF & NAME-O-RAMA
7 worked hard today
CIRCLE OF TRUST/BOM:
YHC is not a good on-the-fly thinker, but I figured this morning I could share a little summary of some of the reminders that I often need. One of those is being a good example to your children. It is painful to see two spatting children that sound just like you when upset. Remember they are watching you.

The next thing I thought of was the need for fellowship. We get a great resource for fellowship through F3, but we need to take advantage of it. Be courageous and reach out to someone to be that brother you can lean on during hard times. We need those kind of relationships in our lives.

Finally, be ready. The Bible compares Jesus’ return to a thief in the night. We don’t know when He will return, but we need to always be ready. If we have sin in our lives, we need to address it ASAP.
MOLESKIN:
Sign up to Q, so you don’t get punished on JUCOmanjaro!
ANNOUNCEMENTS:

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.

Choose Your Partner for War Wisely

THE SCENE: The rain held off for a 65° windy perfect morning
F3 WELCOME & DISCLAIMER: Delivered
WARM-O-RAMA:
Tempo Squats, High Knees, Let it Hang, Reach for the Sky, Cherry pickers, inch worm merkins and 2 SSH.
THA-THANG:
Indian run to the big parking lot dropping for 5 merkins.

  • Slalom each median in the big parking lot with a burpee every time your cross the “road”
  • 11’s in the pit by the far entrance with squats at the bottom and merkins on the road.
  • Mosey to the outer loop behind lake
    • 10 floor tricep dips, and 10 inch worms
    • run the loop
    • 20 flutter kicks and 20 pickle powders
    • run the loop
    • 30 lunges and 30 squats
    • run the loop.
    • on each loop is 5 burpees, 10 4 count hello dollies, and 15 bobby hurley’s
  • found a rope laying on the ground, so we played tug o war, of course

MARY:
Flutter kicks, Pickle pointers, Mountain Climbers, Freddie Mercury 

CIRCLE OF TRUST/BOM:

Psalm 27 verse 4, it says “Though an army May encamp against me, my heart shall not fear; though war may rise against me, in this I will be confident.” 

David saying he has lot things against him, an Army, and a War, but David says “my heart shall not fear and, in this I will be confident”  in response.

How does he do that?  FAITH. David has outstanding faith. When David was fighting Goliath, King Saul giving David his armor; but David did not want it because he had faith that God would protect him. How do we get that faith that David has? 

James chapter 1 verse 2 Says “Count it all to Joy my brothers when you meet trials of various kinds for you know the testing of your faith produces steadfastness.”

David no doubt has had trials that tested his faith, like fighting Goliath, ruling nation, running from king Saul when Saul was trying kill him. The trials grow your faith. I bet none of us are going to fight a giant, rule a nation, or run from king trying to kill you, but I bet most of us will or has had trials like temptations, relationships, or even COVID.

Thinking about going into battle, if you get to choose 1 guy you guys wouldn’t choose me; not yet at least.  I’m going choose you big guys.  You’re all a lot bigger than me and I look up to you and I know you’d protect me. God is infinitely bigger, infinitely stronger.  One way we show this in our prayer life is to get our knees, like we do here, and say with our posture that we are small. 

I challenge you pray to Jesus privately on your knees and ask Him to grow your faith so you could be confident in trials, and even pray for trials so you could test your faith. David knows that his God can do the impossible. God wants us to believe that he can do impossible. All the big problems in our life are tiny to him. Our God is bigger than our understanding. 

Don’t Wait Another Day!

THE SCENE: 55 and awesome!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 7
  • Windmills (IC) 4CT X 7
  • Overhead Claps X 10 (IC)
  • Tempo Squats (IC) X10
  • Tempo Merkins (IC) X 10
  • Tennessee Rocking Horse X 10
  • Indian Run To Coupon Pile (lead runner drops & does 5 merkins)

THA-THANG:

4 Corners in Parking Lot Near Coupon Pile

  • CMU Bentover Rows Per Corner X 20
  • CMU Overhead Press, Curls & Squats Per Corner X 20
  • Merkins, Big Boys, Lunges, Per Corner X 20
  • Wall Squats
  • Mosey To Shovel Flag

MARY:

Imperial Walkers X 20

COUNT-OFF & NAME-O-RAMA

15 men

CIRCLE OF TRUST/BOM:

Don’t let wait until it’s too late to tell someone you love them or mend fences with friends and family.  We never know when our time on this Earth is up so be intentional with great, good and terrible relationships.

  • Jesus said, “If you enter your place of worship and, about to make an offering, you suddenly remember a grudge a friend has against you, abandon your offering, leave immediately, go to this friend and make things right. Then and only then, come back and work things out with God.” — Matthew 5:23-24(MSG)
  • A person’s wisdom yields patience; it is to one’s glory to overlook an offense. — Proverbs 19:11(NIV)
  • Jesus said, “First get rid of the log from your own eye; then perhaps you will see well enough to deal with the speck in your friend’s eye.” — Matthew 7:5(NLT)
  • Do everything possible on your part to live in peace with everybody. — Romans 12:18(TEV)
  • Jesus said, “Blessed are the peacemakers, for they will be called children of God.” — Matthew 5:9(NIV)

ANNOUNCEMENTS:

  • Sign up for May JUCO Challenge