F3 Knoxville

Tag: Erector

The Perfect Gift: Time

THE SCENE: Clear and a crisp 28 degrees
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:

SSH-cadence x 20
Arm circles-cadence each direction x 16
Cherry pickers x 10
30 sec on own

THA-THANG:

Mosey to open square with short wall

  • Dips x 20
  • step ups x 20
  • Heels to heaven x 20

Mosey to back hill/circle drive, 3 corners Pyramid over and back

1st and 3rd corner

  • 5 burpees
  • 10 Merkins
  • 15 BBS
  • 20 squats

Top of Pyramid

  • 20 squats
  • 15 BBS
  • 10 Merkins
  • 5 burpees

Mosey to Coupon pile

  • Overhead press with CMU/coupon x 20
  • Stairs up, core exercise of choice, stairs down
  • Swings with CMU/coupon x 20
  • Stairs up, core exercise of choice, stairs down
  • Heavy Squats x 20

Mosey to parking lot

  • 10 calf raises on curb
  • Run to first line, 5 burpees, back to curb, 10 calf raises
  • Run to 2nd line, 10 merkins, back to curb, 10 calf raises
  • Run to 3rd line, 15 BBS, back to curb, 10 calf raises
  • Run to 4th line, 20 squats, back to curb, 10 calf raises

Mosey to flag

  • Flutter kicks x 20
  • Hello dolly x 20
  • Pickle poppers until time

CIRCLE OF TRUST/BOM:

Went through story of book by CFA

The reason I tell that story is to help illustrate how our time can be the perfect gift. There are only 24 hours in a day so how we spend our time is important. It doesn’t matter how much we make or how much stuff we have, our time is limited.

So I have 3 challenges to put out there:

  • Be more intentional/present in current situations. Easiest and doesn’t require sacrificing time
  • Find someone (friend/family) to spend more time with
  • More time in the word-study the Bible, not just read

James 4: 13-14

Come now, you who says, “Today or tomorrow we will travel to such and such a city and spend a year there and do business and make a profit.” Yet you do not know what tomorrow will bring – what your life will be! For you are like a vapor that appears for a little while, then vanishes

Leave you with this quote from C.T. Studd, England’s most famous Cricketer. Most famous cricket player at the time and quit to become a missionary

“Only one life, ‘twill soon be past; only what’s done for Christ will last” –

MOLESKIN:
My first VQ. Thanks to all who came out and enjoyed the gloom with me.

Captivating

THE SCENE: Some sweet gloom, 30s and drizzle with a little sleet to finish!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • LBACs
  • Moroccan nightclubs
  • Grady corn
  • Tempo Squats
  • Hairy Rockettes
  • Projectivators

THA-THANG:

  • Mosey to the recruiting center
  • Stations – Work for 50s / Rest and move 20s
    • Big Bertha – swings/OHP
    • Tire Flip/ Sledge hammer
    • Black Betty – Dead lift/Rows
    • Golden Arches/Lunges
    • Curls/Tri-extensions
    • Heavy Step ups/Derkins
    • Heavy BBS/Flutters
    • Flappers/Clappers
    • Slam Ball – Slam and Hi-throw
    • Jump Rope – speed / doubles
    • Core station – Flutter kicks / Plank
    • Kettlebell – Halos/Halos
  • RTF

 

MARY:
Dealer’s choice in the sleet: LBCs, Heel touches, Prone Rows, (whatever Ocho called), Basilisk, Shoulder Taps, and Burpees to finish from Noisy Cricket!
COUNT-OFF & NAME-O-RAMA
2.0 – Traxis
CIRCLE OF TRUST/BOM:

My son recently started reading a new book series called Redwall. It comes highly recommended from a few different folks, so I am sure it is good. One of the books was laying on the floor, and a word on the back cover caught my eye. “Welcome to the captivating world of Redwall”. Captivating. Somehow in that moment, the root of that word was really clear to me – captive. It’s funny sometimes how two closely related words can have totally opposite meanings. Awe and Awful and Awesome. Terror and Terrific. Captive and Captivating.

And I know that is likely to be a good description for my son. When he finds a book he wants to read, he is truly a captive. It often requires a bit of forcefulness to get him free of it, even for the simplest things. But that’s not unique to him, I have the same experience, just with different things. But it’s not my instinct to think of positive things when I hear the word captive. My mind goes to ropes, chains, and bars. But I think it is much more common to be held captive by a pleasure than by force. Pointing at addictive substances is an obvious move here. But our colorful light boxes capture our attention much more often and effectively. Heck it’s pretty much impossible to consume alcohol in the quantity that I have consumed a tv series. Two packs a day hardly compares to the frequency that my phone captures my eyes.

The apostle Paul knew well that our fate is captivity, whether we like it or not. We will be captive, the only question is to What? Romans 6 ends with a classic memory verse, but hear the lead up:

16Don’t you know that when you offer yourselves to someone as obedient slaves, you are slaves of the one you obey—whether you are slaves to sin, which leads to death, or to obedience, which leads to righteousness? 17But thanks be to God that, though you used to be slaves to sin, you have come to obey from your heart the pattern of teaching that has now claimed your allegiance. 18You have been set free from sin and have become slaves to righteousness.

19I am using an example from everyday life because of your human limitations. Just as you used to offer yourselves as slaves to impurity and to ever-increasing wickedness, so now offer yourselves as slaves to righteousness leading to holiness. 20When you were slaves to sin, you were free from the control of righteousness. 21What benefit did you reap at that time from the things you are now ashamed of? Those things result in death! 22But now that you have been set free from sin and have become slaves of God, the benefit you reap leads to holiness, and the result is eternal life. 23For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord.

I said the question is What will you be a slave to, but perhaps a better question is To Whom?
MOLESKIN:
Had to add a couple stations because we had such a showing! Developed some mental toughness doing Mary in the sleet.
ANNOUNCEMENTS:
Q101 on Feb 4, VQ week Feb 13-18, Cardinal Shirt Order on Slack, CPR Training, Escape from Haw Ridge and Hardship Hill planning is going strong – get involved!

In Tents Rain

THE SCENE: pouring rain, 40°
F3 WELCOME & DISCLAIMER Delivered
WARM-O-RAMA:
Grasshopper, Baby Arm Circles, Harry Rockets, 8 Count merkins (not as good as Butterknives counting Monday)
THA-THANG:
Quickly ran for cover in the ‘circus’ tent behind the building that makes an appearance in nearly every picture.

While one HIM did a farmer carry around the building (lap 1), around the tent (lap 2) and rifle carry down the stairs and back) the remaining HIM’s did rounds of the following

Since last week there was so much moaning about abs, we did more:

Cross Knee Planks, Heavy American Hammer, Torture Tucks, Heavy Big boys. CMU paddleboats, 1 Up 2 Down (Really slow, really big flutter)

Then Legs: Heavy Squats, Wall Kicks (minus the wall), Bonnie Blair, 4 Way lunge

Then we switched to Arms: Curls, Merkins, Dry Docks, Donkey Kicks

Finally we rolled some 8 sided dice for more core, arms and legs.

MARY:
No time for it and it was really dang wet.

CIRCLE OF TRUST/BOM:

I am not a professional …. and that applies to this topic as well.  I am NOT a therapist.
I’m not good at Loss, Lament or Listening.  But we are out here to get better where we are weak.  No man left where he is, right?

We are good at some aspects of grief – I’m so proud of how F3 Knoxville has collectively mourned the loss of Cardinal.  We are good a doing grief. 170 show up for a memorial workout. GoFundMe climbs to 100k in a week.  We buy t shirts. Make videos.
But we are not good at verbalizing grief.  First to God. out loud. Nor are we good at sharing it with brothers.
“Cast your burden on the Lord, and he will sustain you; he will never permit the righteous to be moved.”
Psalm 55:22 ESV

Next Level: be more like David.  Have the courage to ask questions we can’t answer and ask them with someone hurting.
“Why, O Lord, do you stand far away? Why do you hide yourself in times of trouble?
Psalm 10:1 ESV
Can it get awkward?  Yes.  Lean into that.
What if I say the wrong things? What if I forget? that information is a burden. What if I can’t carry it?
What if I don’t have the right response – (they are not looking for a response – they are looking for connection.)
What if I make them cry? What if I cry? How do you hold it together? YOU DON’T!
We have that point of connection in Christ. Sin keeps us from being able to connect… but as we journey closer to Christ, less obstruction, more connection, more healing.
I don’t know what “science” says about growing your EQ… but in Christ, your ability to Empathize will grow. We have the Holy Spirit.
It’s what I want to work on. By God’s grace we all can become better listeners. Better at Loss and better at Lament with one another.

MOLESKIN:
Continued prayers for Andrea, Cardinal Jr and Evie.  Prayers for Jen and Rob as they have 9yr old John’s funeral Thursday

ANNOUNCEMENTS:
VQ from Trash Panda on Friday!

The Princess Bride

THE SCENE: Cold and frosty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Projectivator
  2. Overhead clap
  3. Imperial Squalker
  4. Tempo merkins
  5. Cherry pickers

THA-THANG:

  1. Run to the parallel bars
  2. 20 inverse rows as we sail to the Cliffs of Insanity!
  3. 10 Wallpies and go over the pool wall.
    1. First one over must say the quote (I swear on the soul of my father, Domingo Montoya, you will reach the top alive).
  4. Left side plank for 30 sec.
    1. Why are you smiling?
    2. I know something you don’t know.
    3. I’m not left handed
  5. Right side plank for 30 sec.
  6. My way is not very sportsman-like
    1. Hang from the monkey bars for 1 min.
  7. Run to the bell.
  8. Build immunity to iocane powder.
    1. 20 dips
  9. Run to K25 hill and to the top.
  10. Roll down the hill towards the fire swamp.
  11. Run back up and over and leap the fire geyser at the bottom.
  12. Ring of fire as we battle rodents of unusual size.
  13. Squatting ring of fire as we escape the lightning sand.
  14. We are men of action. Lies do not become us.
  15. Death march to the bell as we fall into the pit of despair.
  16. Not to 50! 50 dips
  17. Buddy carry to the playground as we take Westley to Miracle Max
    1. Switch out at the parallel bars
  18. If only we had a Wheelbarrow
    1. Partner wheelbarrow back and forth to the amphitheater
  19. Mawage is what bwings us togetwar, today
    1. Al Gore while we quote the scene (Wuv, twoo wuv also)
  20. The chase! Jail break to the shovel flag.  No wammies!
  21. My name is Inigo Montoya. You killed my father. Prepare to die.
    1. Overhead clap. In cadence. Until it hurts like you’ve been stabbed in the arms.
  22. To the pain!
    1. Ring of fire.

CIRCLE OF TRUST/BOM:

“We are men of action. Lies do not become us.”

Who do we lie to?  Others? Ourselves? Our God?

One way we lie to all three is by pretending we will live forever.

Think of your legacy.  What do you picture? Money? A business? Heirlooms or possessions?

Which of these will survive 10 years? 20 years? 50? 100? Eternity?

Steve Jobs was one of the most influential people in the world while he lived and continues to be.  However, within months of his death, Apple released a product he said they’d never make: the iPad Mini.

Do not lie to yourself and pretend that your material work will leave a legacy for your family.  The only true legacy we can leave is by passing our values from the Word of God to others in our lives. The disciples we make will outlive us way longer than any work of our hands.

ANNOUNCEMENTS:
Last week to sign up for Dog tags.  Q 101 coming up.  Valentine’s week is VQ week.

You Gotta Fight For Your Right…

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 21
5 burpees on your own
Plank Variations (left arm up, reach through, repeat otherside)
Cherry Pickers
10 tempo squats
10 Windmills in cadence
Side straddle hop in cadence

THA-THANG:
Mosey towards JUCOMANJARO stopping at the guardrail

  • 20 dips, bearcrawl across the street, bernie back 2x’s until we were sure it was a she and not an FNG

Continue Mosey towards JUCOMANJARO stopping in the Hard Knox parking lot for wheelbarrows. Pick up the 6 and head across Hardin Valley to our hill.

  • Sprint to first stripe 5 Burpees
  • Next stripe 10 Burpees
  • Next stripe 10 Burpees
  • Repeat with Squats, Derkins (w/ Bernies), Flutter Kicks
  • 20 Heels to Heaven at the summit
  • 20 Soul Claps on the way down
  • Mosey back to the Hard Knox parking lot guardrail
  • 20 dips, bearcrawl across the street, bernie back 2x’s
  • Mosey to coupons stack by the flag

MARY:

  • 20 curls, 5 blockees 2x’s
  • Muder Bunnies to the block pile to return the CMU

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:
Message:
The warrior ethos (AKA Jedi Training) consist of 13 pillars: commitment, honor, respect, prepared, faithful, fighter, hungry, humble, lover, teachable, firestarter, truthful, and generous.
Each one is tied to a Bible verse.

Fighter: the 6th pillar
The verse for this pillar is Ephesians 6:12

“For we are not fighting against flesh-and-blood enemies, but against evil rulers and authorities of the unseen world, against mighty powers in this dark world, and against evil spirits in the heavenly places.”
Ephesians 6:12 NLT

Fight for the right things!!

Either the world will discipline your children or YOU WILL!

“God blesses those who work for peace, for they will be called the children of God.”
RED LETTERS
Matthew 5:9 NLT

Never fight for pride.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.