F3 Knoxville

Tag: Erector

Turn for the better

THE SCENE: Rainy, 65°
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cheerleaders (didn’t know how to count those), Windmills, Mtn climbers, other stuff
THA-THANG:

4 corners with Squats, Plank Jacks, Diamond merkins, Heels to heaven for about 3 laps, 10 per corner.

Mosey to the bench by the new building for butt tap squats, Irkins and Dirkens

Mosey to the main lot where we did American Hammers, Burpees, Carolina Dry Docs and Donkey kicks.  One more at each line, worked our way up the parking lot.  When the Q yelled Turn, we moved to a different line and restarted the count.

Back to the wall for the same butt tap squats, Irkins and Dirkens.  Then tried cheerleaders again.

MARY:
Saved time for Abs under cover and then some protractor at the end.
COUNT-OFF & NAME-O-RAMA
Welcome to @incoming!  He was going to be Hammock but that was taken.
CIRCLE OF TRUST/BOM:

Acts 3:19-20 Repent therefore, and turn back, that your sins may be blotted out. that times of refressingh may come from the presence of the Lord, and that he may send the Christ appointed for you, Jesus

At conversion, repentance is a turn from a way that says I can do it on my own.
I’m turning to Jesus, not trusting in my ability to earn heaven, but accepting it from Him.
That’s likely a very familiar message. Vitally important
but it is not a 1 time event. We must grow in our ability to repent.
As we get older we loose elasticity in our muscles, our legs need more stretching.
Especially if we are growing stronger in other areas.
We need to stretch more and more and repentance is that stretch.
Our brains lose elasticity too, but by God’s grace He makes old things new again.
We can grow in our grace, soften, love deeper, forgive faster, be more humble while greater.
Invite Christ into every aspect of yoru life. Refreshing comes from the presence of the Lord.
It is a call to action. I was one way, now I’m different.
It is a change. Change is hard, but consider what God wants to change in you.
I was selfish/lazy/consumed by work/obsessed with fitness/obsessed with hobbies/only focused on my world.
There is a a beautiful story on the other side of “but now I’m different.

ANNOUNCEMENTS:
Convergence at Shamrock on July 8

Treasure Matters

THE SCENE: Clear, 60 degrees, 88% Humidity

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH – Reach for the sky Cherry Pickers – Willie Mays Hays – Up/Down Dog – Lower back/glute stretches – Stretch OYO – Toe Merkins

THA-THANG:

Mosey to westside entrance guardrail for 30 dips

Football Mosey to eastside parking lot. Dropped passes = 2 Burpees for both Thrower/Catcher.

Line up on curb facing east and 1 Exercise for each line

  1. Bear Crawl to the first line
  2. Duck Walk to the next.
  3. High Knees to the 3rd
  4. 30 2ct Flutter Kicks – OYO
  5. Lunge Walk to the 4th
  6. 30 2ct Freddie Mercurys
  7. Side Shuffle 2 lines to #6
  8. 30 Hello Dolly
  9. Reverse Side Shuffle 2 lines to #8
  10. 30 LBC’s
  11. Bernie two lines to the end
  12. Hard Run back to the start

Football Mosey to the Coupon Pile. Partner Up with one CMU and one Coupon. Partner 1 will run the steps, touch the building while Partner 2 does a CMU/Coupon exercise. Switch after each has a turn.

  1. Curls
  2. OHP
  3. Bench Press
  4. Bent Over Rows
  5. Skull Crushers

REPEAT AGAIN until time called.

MARY:
Football mosey back to COT. PAX call out exercise – Freddy Mercury X25

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I heard a passage on Sunday and then again on Monday when Kick Flip referenced it at Shamrock…
“Do not love the world or the things in the world. If anyone loves the world, the love of the Father is not in him. For all that is in the world—the desires of the flesh and the desires of the eyes and pride of life—is not from the Father but is from the world. And the world is passing away along with its desires, but whoever does the will of God abides forever.” (1 John 2:15-17)

God made this beautiful world and all of the good things in it, but the “from the world” John talks about in verse 16 is a reference to our hearts and the importance we place on those things and stuff.

“Do not lay up for yourselves treasures on earth, where moth and rust destroy and where thieves break in and steal, but lay up for yourselves treasures in Heaven….For where your treasure is, there your heart will be also.” John was talking about our hearts. Our treasure.

Another question that got me recently was “If someone were to ask your children what does your father love the most, or think the most about?” What would they say??

Life is fleeting. Think about the time you have left here and where you are investing it. Is it God honoring? Is it eternal or does it collect dust? Make your treasure something that matters!

ANNOUNCEMENTS:
KARM Dragon Boat Races this weekend. Father’s Day Sunday.

Get Up Again

THE SCENE: 59 and slightly cool. Perfect beatdown weather.

F3 WELCOME & DISCLAIMER: Administered


WARM-O-RAMA:
Motivators, Dive Bombers, Cherry Pickers, Windmills, Baby Arm Circles Forward/Back, 30 seconds OYO

THA-THANG:

  • Mosey to big parking lot. Perform burpess on the “Get Knocked Down” in Chumbawamba’s song, “Tubthumping”
  • Mosey to the top of sophomore hill and perform 11’s between squats at the trailers and rows on the handrails.
  • Mosey to the coupon pile and partner up for a DORA. 100 curls, 200 bent rows, and 300 heavy hammers. One partner performs the exercise while the other runs a lap around the small parking lot.

MARY:
No time.

COUNT-OFF & NAME-O-RAMA
10 RUSHers and 6 Bootcampers (no tag for 2.0, S.O.S.)

CIRCLE OF TRUST/BOM:
Lately, I’ve been running close to my house and my 4-year-old son, Paul, wanted to join me one day. Around the 1-mile point, he slipped on some gravel and cut his hand up pretty good. There were tears and we took a couple of minutes to reset, but he got back up and ran the half mile back home. Of course, I was proud and I’ve used that story over and over with him when he needs some extra encouragement, reminding him of how tough and brave he can be.

T-claps to 5K for his openness last Friday. I appreciate the courage to speak out about a very important topic. As I was thinking about his words, I kept coming back to the story with my son. It’s easy to become discouraged when we stumble and fall, but it’s getting back up again when our Father holds out his hand that’s important.

Proverbs 24:16 (NLT) – The godly may trip seven times, but they will get up again. But one disaster is enough to overthrow the wicked.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.

ANNOUNCEMENTS:
June 17 – KARM Dragon Boat race is coming up soon. Booster needs more rowers!

Words can hurt

THE SCENE: nice, warm JUCO morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 10 tempo merkins, 15 Imperial walkers, 10 tempo squats, 5 cherry pickers, 15 Moroccan night club
THA-THANG:
Mosey to JUCOmanjaro. Perform the exercises listed below in order, one set at each line. Repeat list to the top.

  • 5 burpees
  • 10 merkins
  • 15 squats
  • 20, 2-ct Freddie Mercury

Mosey back to the six and finish with them. Once all have reached the top, mosey back down and to the Maple Street parking lot. Perform a 4 corners workout around the building. Run along the long sides and bear crawl the short sides.

  • 20, 2-ct mountain climbers
  • 20 lunges
  • 20 heels to Heaven
  • 20 derkins

AMRAP until time is called.
MARY:
PAX choice, LBCs, side crunches, hello Dolly, big boys
COUNT-OFF & NAME-O-RAMA
9 got it done this morning!
CIRCLE OF TRUST/BOM:
We have all heard the expression “Sticks and stones may break my bones, but words will never hurt me.” We have all probably also heard that this is not a true statement. Words have a major impact on us and our relationships. What we say can make or break someone. I would like to focus specifically on what we joke about. It is enjoyable to laugh, but we need to be careful what we joke about. For example, the most important earthly relationship as a married man is the one with our wife. Making jokes about “the old ball and chain” are entirely inappropriate and reflect at least to some degree what we actually feel. Despite our claim that it is only a joke, it did come from within us.

Mark 7:20-23 – 20 And He was saying, “That which proceeds out of the man, that is what defiles the man. 21 For from within, out of the heart of men, proceed the evil thoughts, [h]fornications, thefts, murders, adulteries, 22 deeds of coveting and wickedness, as well as deceit, sensuality, envy, slander, pride and foolishness. 23 All these evil things proceed from within and defile the man.”

James 3:6 – And the tongue is a fire, the very world of iniquity; the tongue is set among our members as that which defiles the entire body, and sets on fire the course of our life, and is set on fire by hell.

We need to guard our thoughts and our words against these things so that they do not defile us. We are called to love our wives as Christ loved the church and gave Himself up for her (Eph. 5:25).
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Dragon boat race coming up

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