F3 Knoxville

Tag: Erector

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!

The Project Murph

THE SCENE: clear, comfortable, and perfect for a beatdown
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, mountain climbers, tempo merkins, arm circles, tempo squats
THA-THANG:
Today’s workout is the May metric workout: the Murph.

  • Run 1 mile
  • 100 pullups
  • 200 merkins
  • 300 squats
  • Run 1 mile

Each PAX may break up the run and reps how they see fit. Recommended 5, 10, 15 on the reps for 20 rounds.

MARY:
No time
COUNT-OFF & NAME-O-RAMA
9 got it done today at the Project!
CIRCLE OF TRUST/BOM:
Today’s tribute workout is to the sacrifice that Michael Murphy made for our nation. It got YHC thinking about the sacrifices that we make or should make. Countless times in the Bible we are told to put others before ourselves. Their desires before our own. While our life might not be in the line, much of the time our ego and pride are. Pride is not a godly trait. I will leave you with this passage.

“Do not love the world nor 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 lust of the flesh and the lust of the eyes and the boastful pride of life, is not from the Father, but is from the world. The world is passing away, and also its lusts; but the one who does the will of God lives forever.”

1 John 2:15‭-‬17 NASB1995

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Hardship Hill on Monday! Setup following rampart AO flag handoff on Saturday.

The Great Siege of 1565

THE SCENE: Cool and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Projectivator
  2. Tempo squats
  3. Tempo merkins
  4. Cherry pickers
  5. Run to the track
  6. Run 3/4 lap w/ high knees, butt kicks, and karaoke

THA-THANG:

Our theme is assaulting a fort.

  • 100m + 50 merkins to assault the front gate.
  • Mosey 100m
  • The frontal assault failed. 200m sprint to retreat and 50 big boys to reinvigorate your manhood.
  • Mosey 300m to find another assault position.
  • Sprint 300m to assault the wall again.  Circle back for the 6.
  • Ouch! We got shot in the leg.  50m lunges
  • Mosey 150m to the field hospital.
  • We got patched up, but now we have to carry a dispatch to an allied commander. Sprint 400m
  • We made it inside the fort now! Run up and down the steps of the grandstands.
  • Mosey back to the flag. Small detour to see the tennis courts and do some dips.

MARY:
Ocho: LBCs – Papa Lock: Grady Corns

CIRCLE OF TRUST/BOM:

The year is 1565 and the Ottoman Empire dominates the middle east, attacks ships in the Mediterranean, and makes slaves of their captives.  An ancient order of knights that dates back 500 years will break the back of this force of evil and save Europe from a Muslim invasion.

The Knights of the order of Saint John, also known as the Knights Hospitaller, were a group of Christian European knights who originally ran a hospital in Jerusalem. Their 2nd leader organized a militia and this began their military operations.  During the Crusades, they along with the Knights Templar (who you may have heard about from Nicholas Cage), became the 2 most formidable military orders in the Holy Land.

After the Muslims retook Jerusalem, the Knights Hospitaller took to island living.  Moving to Cyprus, Rhodes, and eventually Malta.  While on Malta, a small island in the Mediterranean west of Sicily, they launched naval raids on the Ottoman Empire and their vasal Barbary Pirates.

The Ottoman Empire decided the Knights Hospitaller needed to go to the hospital themselves and launched a huge siege on the Isle of Malta bringing 40,000 men.  This was one of the largest armies assembled since antiquity.  The Knights of the Order of Saint John had only 6,100 men to defend their home and the good people of Malta.

The Ottomans arrived on May 18, 1565 and took the interior of the island quickly.  There were three strategic forts on the east coast of the island that the Knights defended valiantly along with the capital city.  Despite many cannon bombardments from land and sea, and many assaults on the forts, the defenders held the island until September 7th – 4 months later when a relief force of 8,000 Spanish and Italian troops arrived.

These fresh troops made quick work of the demoralized Ottomans forcing them to retreat from the island by September 13th having lost between 25-35,000 men.  The Knights Hospitaller lost 2,000.

This example had a major impact, bringing together the kings of Europe in an alliance against the previously seemingly invincible Ottomans; the result was the vast union of forces against the Ottomans at the Battle of Lepanto six years later.  Who will you inspire with your bravery and resolve?

ANNOUNCEMENTS:
Hardship Hill is on Monday, May 29. Register or sign up to volunteer. Rampart Flag handoff on Saturday.

Passing The JUCO Flag

THE SCENE: 60 degrees and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
5 burpees on your own
Cherry Pickers
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Bearcrawl in and hi five a HIM /Crawl bear out
6 Windmills in cadence
Side straddle hop in cadence 20

THA-THANG:
2 lines person in front falls off for 2 burpees to big parking lot

Line up on the curb
Bear crawl, lunge, burpee leapfrogs, lunge w/ twist (Rinse & Repeat)

2 lines person in front falls off for 2 burpees to Sophomore Hill

Partner up
Wheel barrow up switching halfway

Mosey to coupon pile
Dora partner runs stairs and does 5 pull ups
while you do Blockees x2

2 lines person in front falls off for 2 burpees to the duck pond

8ct Merkins
Mosey around the pond to the Information Center

Minkey Humpers

Line up at light post
Run to next post 10 Squats
Bernie to next post 10 Squats (Rinse and Repeat)

Bear Crawl/Mountain Climbers/Bear Crawl/Shoulder Taps

Mosey back to the flag w/ Jailbreak

MARY:
No time
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Gentlemen I’ve had a good run 🏃‍♂️ Thank you for the opportunity! It’s been an honor and a pleasure.

I couldn’t think of a better person to pass this flag to. I’ve had a lot of discussions with a lot of you as well as several members of the leadership team.

First off I feel super blessed to have such a great group of leaders to choose from. Obviously I wanted someone that represented all 3 F’s. Beyond that, I was looking for consistency. Who’s always here? Who’s leading by example? Who’s bringing ideas to challenge us? Who’s trying to strengthen the bond we have?

I wrote down Legacy when I was considering this role.

What is an example of a legacy?

For example, some people consider a legacy to be real estate or money. But the most treasured forms of legacy are found in intangible gifts: values, memories, friendship, love, and respect. I like the intangible ones…

The other was Passing the baton.

Where did the phrase passing the baton come from?

The phrase “passing the baton” is thought to have originated in the Olympic relay race around 1967, signifying duty and denoting that a successful outcome requires collective effort. This understanding of collaboration was embodied by passing an emblematic baton from competitor to competitor. I like that as well.

Run the good race my brother!! I’ll be here to support and cheer you on!!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Life of Worship?

THE SCENE: Great weather, 65, a wee bit humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops, cherry pickers, little baby arm circles forward/backward, tempo squats, tempo merkins

THA-THANG:

Mosey towards the pond

  • Do 5 merkins, 5 squats, 5 BBS, run to first light
  • Do 5 merkins, 5 squats, 5 BBS, Bernie to start, run to second light
  • Repeat

Mosey to Jucomonjara

  • Run to first line, do 5 merkins, 5 squats, 5 BBS
  • Bernie up a line, run to next line, do 5 merkins, 5 squats, 5 BBS
  • Repeat to the top

Mosey back to the flag, stop at guardrail, do 25 dips, 25 squats, 15 BBS

Finish with Ring of Fire

CIRCLE OF TRUST/BOM:
Worship is not just something that we do on Sunday mornings or Wednesday nights. We worship something every day, whether it’s sports, exercise, money, jobs or God. So, how do we live our daily lives in worship to God? 

Romans 12: 1 says, “Therefore, I urge you, brothers and sisters, in view of God’s mercy, to offer your bodies as a living sacrifice, holy and pleasing to God—this is your true and proper worship.” So the first thing is that we need to sacrifice ourselves, give our lives to the Lord and in following Jesus. Then verse 2 says, “Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will.” So in sacrificing ourselves we shouldn’t conform to the pattern of this world.

And then a few verse down in verse 9 it says some things that highlight a Christian and how we might live out worship in our daily lives. It says, “Love must be sincere. Hate what is evil; cling to what is good. 10 Be devoted to one another in love. Honor one another above yourselves. 11 Never be lacking in zeal, but keep your spiritual fervor, serving the Lord. 12 Be joyful in hope, patient in affliction, faithful in prayer. 13 Share with the Lord’s people who are in need. Practice hospitality.” And the list goes on further, but those are just a few things that we can do in our daily lives to worship the Lord. So, what is one thing you can do to worship the Lord? One thing on that list that you might try to improve on as you try to live a lifestyle of worship.