F3 Knoxville

Tag: Dart Gun

How you affect others

THE SCENE: Warm 70ish and humid, but the rain held out.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Grasshoppers IC

Harry rockets IC

Alternating SSH – Seal clap jacks IC

Willie mays hates IC

Tempo squats IC

Tempo Merkins IC

THA-THANG:

Mosey to guardrail – 30 Dips and Irkins OYO

Mosey to Rec Center: 40-30-20 circuit at the corners

Merkins

Lunge across bottom

Heals to heaven

Bernie up

Squat jacks

Bear / crab / broad jump

10 burpees at last corner

Mosey back to first corner

MARY:
After a short jail break, 1 burpee before time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Have you guys ever thought about the term climbing the ladder at work?  Inherently, you always step on someone (i.e., the rung or step on the ladder) to go up. In the same way, you affect someone else by taking a promotion or trying to climb your way up

How about a different analogy…you may not often think about the way in which flowers and other shrubs grow, but they take nutrients from the soil in order to blossom and really flourish.  Well… those mechanics of feeding on the nutrients take away those nutrients from other plants, bushes and flowers.

So be a flower, but not a big one. Also be a rung on the ladder because those are a necessity to the ladders overall structural integrity.

Consider that standing at the top can be unstable and potentially unsafe.

“Humble yourselves before the Lord, and he will exalt you.” ‭‭James‬ ‭4‬:‭10‬ ‭ESV

Therefore, as we have opportunity, let us do good to all people, especially to those who belong to the family of believers. – Galatians 6:10 NIV

MOLESKIN:
ANNOUNCEMENTS:
Convergence at Shamrock

Be Different

THE SCENE: Upper 60s, clear, with a light breeze
F3 WELCOME & DISCLAIMER: Given
WARM-O-RAMA:
SSH x 20
THA-THANG:
Mosey to coupon pile, form 2 lines and front runner drops off and does 2 burpees then joins back of the line.

START A TIMER – 40 minutes
10-round escalator, as follows:
Round 1: Burpees x 5
Round 2: Repeat Round 1 + Squat Thrusters with CMU x 10
Round 3: Repeat Rounds 1-2 + CMU Bicep Curls x 15
Round 4: Repeat Rounds 1-3 + Merkins x 20
Round 5: Repeat Rounds 1-4 + Little Baby Crunches (LBCs) x 25
Round 6: Repeat Rounds 1-5 + Lunges x 30 (15 each leg)
Round 7: Repeat Rounds 1-6 + Carolina Dry Docks x 35
Round 8: Repeat Rounds 1-7 + Mountain Climbers x 40 (two-count)
Round 9: Repeat Rounds 1-8 + Goblet Squats with CMU x 45
Round 10: Repeat Rounds 1-9 + American Hammer with CMU x 50 (single-count)
Record results here HERE
Mosey back to flag.

CIRCLE OF TRUST/BOM:

The book UnChristian analyzes the results of an extensive, nationwide study conducted by the Barna group. The authors sought to compare the lives of Christians and non-Christians to see how they differed.
They found that Christians:
  • Cuss less in public
  • Are less likely to recycle
  • Give more to charitable causes
  • Buy fewer lottery tickets
However, Christians are just as likely as non-Christians to:
  • Visit a pornographic website.
  • Get drunk.
  • Do illegal drugs or take prescription medicines not prescribed to them.
  • Be willing to lie to get out of a difficult situation.
  • Have intentionally done something to get back at someone within the last 30 days.
This isn’t a perception of Christians by outsiders. This is self-reported. It’s not surprising, then, that 84 percent of non-Christians said they personally knew at least one believer, but only 15 percent thought that person’s lifestyle was significantly different than their own.
Non-Christians don’t think we’re different because we’re not.
Matthew 5:13, says, “You are the salt of the earth. But if the salt loses its saltiness, how can it be made salty again? It is no longer good for anything, except to be thrown out and trampled underfoot.”
In the same way that salt enhances the flavor of the food it seasons, the followers of God stand out as those who “enhance” the flavor of life in this world.
Ultimately, as Jesus followers, we are called to flavor and brighten this world and show our love of God so that others can see.
The challenge is for us to think if we are different than the non believers we’re around so that they notice. Could be coworkers, neighbors, kid’s friends and parents. It’s very easy to blend in to almost any situation and that is something I really struggle with myself but we are called to stand out and stand up for our beliefs. As we go throughout our week I hope and pray we can stand out and be salt of our communities.

ANNOUNCEMENTS:
KARM Dragon Boat Festival – June 17
Convergence – July 8th

Lunge/Leg Day

THE SCENE: Very nice, think it was in the 70s maybe?
WARM-O-RAMA:

SSH
Tempo Squats
Mt Climbers
Flutter Kicks
Freddy Mercuries
Rocky Balboas
Moroccan Night Club

THA-THANG:

Mosey to new math building
Dips on the side and the stairs
Mosey to the large parking lot opposite the Duck Pond
20 Merkins, Lunge to the next parking spot, 20 Flutter Kicks, Bernie to the next parking spot
Do the above 10 times
Mosey to Welcome Way, use the light posts as markers
Lunge to the light pole, 20 Merkins, Bernie to the next light pole, 20 Carolina Dry Docks, repeat all the way to the back of the campus
Do everything in reverse (large parking lot workout, and new math building)

MARY:
Time for Imperial Walkers

CIRCLE OF TRUST/BOM:

Song of Songs 7
How beautiful your sandaled feet,
    O prince’s daughter!
Your graceful legs are like jewels,
    the work of an artist’s hands.
2 Your navel is a rounded goblet
    that never lacks blended wine.
Your waist is a mound of wheat
    encircled by lilies.
3 Your breasts are like two fawns,
    like twin fawns of a gazelle.
4 Your neck is like an ivory tower.
Your eyes are the pools of Heshbon
    by the gate of Bath Rabbim.
Your nose is like the tower of Lebanon
    looking toward Damascus.
5 Your head crowns you like Mount Carmel.
    Your hair is like royal tapestry;
    the king is held captive by its tresses.
6 How beautiful you are and how pleasing,
    my love, with your delights!
7 Your stature is like that of the palm,
    and your breasts like clusters of fruit.
8 I said, “I will climb the palm tree;
    I will take hold of its fruit.”
May your breasts be like clusters of grapes on the vine,
    the fragrance of your breath like apples,
9     and your mouth like the best wine.

MOLESKIN:

Really take time to enjoy the wife of your youth

 

Tri till you Curl Up Jucomajaro

THE SCENE: 64°, dry and a bit too bright out
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Reach for the sky, Let it hang, Cherry Picketers, Mountain Climbers, Windmills
THA-THANG:
Mosey to the Guardrail behind the strip mall for 20 Dips, 20 Triceps, 20 Curls, then run around the building with the rocks.  More Triceps and Curls (30 each) then mosey to the base of Juco.

Ran 2 lines, then animal moved (Duck walk, Bear crawl, Crab walk, Bernie)  Did some core at the top of the hill.  Mosey down with some squats on the way.

Back to the CMU pile for Tri’s and Curls and some CMU merkins.  Core on the way back to a ring of fire and some more core.

CIRCLE OF TRUST/BOM:

My sheep hear my voice, and I know them, and they follow me. John 10:27
I need to let you all know that my cousin, Doug died Sunday night.
We have prayed for him for a long time and his last days were horrible.  This isn’t the way we would want it.  He was only 42 and throat and mouth cancer spreading everywhere meant he died of not being able to drink or swallow. He lost most of his ability to speak a few months back.
His only expression of faith I know of, one I believe to be genuine, was by text message with my mom.

So we can learn a few things from Doug
1) Never smoke or dip – it is not worth it. Don’t let your loved ones do it either.
2) Express your faith while you still have a voice and breath
Expressing that is a gift to your family and what God wants.
My sheep hear my voice, and I know them, and they follow me.
John 10:27
God knows them. He isn’t letting anyone slip through the cracks
Not the sheep know Him. He knows the Sheep.
We are the sheep, if you hear His voice, do not harden your heart
Some will hear his voice and mistake it for Thunder
Father, glorify your name.” Then a voice came from heaven: “I have glorified it, and I will glorify it again.” The crowd that stood there and heard it said that it had thundered. Others said, “An angel has spoken to him.”
John 12:28‭-‬29 ESV
There are so many competing voices, but he way the Secret Service handles counterfeit.  You study the real thing till you know it so well, it is easy to distinguish the real thing.

MOLESKIN:
Prayers appreciated for my family – Wake and Funeral are Friday and Saturday in Chicago Burbs.

ANNOUNCEMENTS:
Dragon Boat festival coming up soon!

Coach Me Up!

THE SCENE: Too nice to call it the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops (IC) X 15
  • Cherry Pickers (IC) 4 CT X 10
  • BIG Baby Arm Circles Forward X 10 (IC)
  • BIG Baby Arm Circles Backwards X 10 (IC)
  • Seal Claps (IC) 4 CT X 10
  • Overhead Claps (IC) 4CT X 10
  • Lineup to run the mile

THA-THANG:

The Murph – modify as needed

  •  1 Mile
  • 100 Pull-Ups
  • 200 Push-Ups
  • 300 Squats
  • 1 Mile

COUNT-OFF & NAME-O-RAMA – 12 men participated
CIRCLE OF TRUST/BOM:

On June 28, 2005, Lt. Michael Murphy was the officer-in-charge of a four-man SEAL element in support of Operation Red Wing tasked with finding key anti-coalition militia commander in Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates.

By the end of a two-hour gunfight that careened through the hills and over cliffs, Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz and Sonar Technician 2nd Class (SEAL) Matthew Axelson had fallen. An estimated 35 Taliban were also dead.  The fourth SEAL, Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell, was blasted over a ridge by a rocket-propelled grenade and knocked unconscious. Though severely wounded, the fourth SEAL and sole survivor, Luttrell, was able to evade the enemy for nearly a day; after which local nationals came to his aide, carrying him to a nearby village where they kept him for three more days. Luttrell was rescued by U.S. Forces on July 2, 2005.

Lt. Murphy was buried at Calverton National Cemetery less than 20 miles from his childhood home. Lt. Murphy’s other personal awards include the Purple Heart, Combat Action Ribbon, the Joint Service Commendation Medal, the Navy and Marine Corps Commendation Medal, Afghanistan Campaign Ribbon and National Defense Service Medal.

Philippians 2:3-4 – Do nothing from rivalry or conceit, but in humility count others more significant than yourselves. Let each of you look not only to his own interests, but also to the interests of others.

Hebrews 13:16 – Do not neglect to do good and to share what you have, for such sacrifices are pleasing to God

John 13:34 – A new commandment I give to you, that you love one another: just as I have loved you, you also are to love one another.

COACH ME UP Podcast with Jimmy Dikes and Chris Burke podcast focuses on sports and faith; this is an awesome podcast! Lots of coaches and athletes sharing their faith. Jimmy and Chris are accountability partners to each other and encourage each of us to have someone in our lives.

Each of us needs someone to coach us up AND/OR to be accountable to; let’s all prayerfully consider being a part of a shield lock or a small group.

What is a shield lock? Be a part of a small group of 3-6 men, meet 1-2 times a mont to share, listen, pray, etc. It can be before, during or after a regular F3 Q OR on an opposite day OR on a Sunday morning for breakfast, etc.  There’s no set time…whatever works for the 3-6 men you are linked with.

Contact Guardrail if interested in being a part of a Shield Lock.

ANNOUNCEMENTS:

  • Hardship Hill on Monday
  • KARM’s Dragon Boat Race – June 17 – Need Rowers & Donations
  • Sign up to be a part of a Shield Lock