F3 Knoxville

Tag: Erector

Showing Love to the Duck Pond

THE SCENE: Chilly 40 degrees, but no rain…

WARM-O-RAMA:

SSH
Failure to Launch
Diamond Merkins
Mt Climbers
TN Rocking Chair

THA-THANG:

Mosey to the new math building–4 corner warm up
10 Dips IC
20 Flutter Kicks (IC)
20 Diamond Merkins
30 Squats
Mosey to the Pond
Run around the pond twice – stopping at each “corner” and doing the following
10 Burpees
20 Freddy Mercuries (2-count)
20 Diamond Merkins
30 Squats
Mosey to the courtyard
20 Step Ups
3 corners – 20 2-count flutter kicks, 22 Diamond Merkins, 30ish Squats
Mosey to 05 Parking Lot
Run across the lot stopping at light posts and doing 10 Iron Mikes
Monkey Humpers at the end

MARY:
Hello Dolly

CIRCLE OF TRUST/BOM:

Heb 11:6 And without faith it is impossible to please God, because anyone who comes to him must believe that he exists and that he rewards those who earnestly seek him.
Friday Erector talked about Fellowship, so I thought I’d continue the discussion on the 3rd F.  This passage could easily be taken out of context, but let’s look closer.  We have two areas of action (AFTER coming to him) – believing in God and earnestly seeking him.  What does that look like?  Earnest is more than a flippant prayer before a meal or dragging yourself out of bed to attend church in a robotic manner.  There is a fulfilling life to one who EARNESTLY seeks God, spending time with him, learning how to please Him through diligently studying and committing His Word to your heart.  Don’t just believe he exists (even demons do that), but resolve today to EARNESTLY seek him.

2023 January Metric

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

  • Projectivator
  • Cherry pickers
  • Windmill
  • Tempo squat
  • Big daddy arm circles
  • Michael Phelps

THA-THANG:

The following list of exercises are performed in sets of 25 reps. After completing a set of 25 reps, put down your CMU, run 25 yards, do 2 burpees, return to your CMU, and continue. 

Here are the exercises:

– 150 curls– 125 heavy squats– 100 OHP– 75 CMU swings– 50 Thrusters– 25 Blockees

When you finish the Blockees, start back at the top with curls.

CIRCLE OF TRUST/BOM:
Short weights and half measures were used to cheat people in commercial transactions.  In today’s metric workout, the only person to cheat is you.  Don’t take a half measure today to make it easier to show improvement in 6 months.  Take a real measurement and push yourself to get better.

Fellowship Together

THE SCENE: JUCO in the 30’s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 10 tempo squats, 15 Moroccan night club, 10 windmills
THA-THANG:
Mosey to the Sophomore for a four corners workout:

  • 25 squats at the bottom, Bernie Sanders to the top
  • 25 merkins, run to the next corner
  • 25, 2-ct flutter kicks, run to the next corner
  • 10 burpees, back to start
  • Repeat once

Mosey to the coupon pile and grab your favorite. 2 rounds of the following.

  • 25 OHP
  • 26 lunges
  • Run to the top of the stairs
  • 25 merkins
  • 5 pull-ups

Mosey down to the parking lot just north of the middle of campus for a burpee suicide. Do 2 at the first line and run back to start, run out to the second line and do 5 burpees, go back to start, run out to the third line and do 8 burpees. Then, scale back down the ladder.
MARY:

Flutter kicks

COUNT-OFF & NAME-O-RAMA

7 at JUCO today 

CIRCLE OF TRUST/BOM:
“So then, those who had received his word were baptized; and that day there were added about three thousand souls. They were continually devoting themselves to the apostles’ teaching and to fellowship, to the breaking of bread and to prayer. Everyone kept feeling a sense of awe; and many wonders and signs were taking place through the apostles. And all those who had believed were together and had all things in common; and they began selling their property and possessions and were sharing them with all, as anyone might have need. Day by day continuing with one mind in the temple, and breaking bread from house to house, they were taking their meals together with gladness and sincerity of heart, praising God and having favor with all the people. And the Lord was adding to their number day by day those who were being saved.”
Acts 2:41‭-‬47 NASB1995
The 1st century Church was really good at fellowship. They shared everything, they knew when there was a need and provided for it, and the spent time together sharing meals. How much time do we spend sharing together? This could be a meal, spending time together having fun, or studying God’s word. This could also be time spent building each other up when we are down. Or encouraging someone who needs to get refocused on what life is all about.

Fellowship is what holds this group of men together. It should also be a core of value in our life as a whole. So, reach out to someone who needs some fellowship. They are probably pretty easy to spot in a crowd.
MOLESKIN:
It was nice to see Messy Hobbs out with us for his second F3 workout. Welcome to F3! It was great to once again lead a workout. It has been too long!
ANNOUNCEMENTS:
Convergence is tomorrow!

Tour de Project

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Imperial Squawkers
  • Grady Corn
  • Sumo Squats
  • Spiderman Merkins
  • TN Rocking Chair
  • Pickel Pounders
  • Pickle pointers
  • Burpees

THA-THANG:

  • String of pearls – do the work, plus one burpee
  • The Bell – 10 box jumps
  • The Old Bell – A burpee
  • K-25 hill – 20 merkins and run it
  • The Pond – 20 flutter kicks and run it
  • North Pole – A burpee
  • Amphitheater – 20 Derkins
  • Playground – 5 pull ups
  • Pool wall – 10 wall-ups
  • Parallel bars – 20 inverse rows, 20 BBS
  • Back Porch – 20 TN Rocking Chairs
  • Fountain – 20 Dips
  • Tennis courts – 3 suicides
  • ORHS – 10 sumo squats (each side) and run it

MARY:
Box cutters, Awkward turtles, Heels to heaven
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

There is a moment that every single person desires. That is the moment is when the people around them suddenly realize that  they are serious. The real deal. Legit.

It’s a common scene in movies. The loud mouthed, trash talker gets put in his place by the unassuming professional, the master in disguise.

But in truth, most of us struggle to even take ourselves seriously. Imposter syndrome is one common name for it, though this moniker is typically invoked to tell someone that they are ok. In F3 we know that this is all too often not the case, so we use the term Mascot. Someone seeking to appear as something they are not. This is counterpoint to a core idea: Esse Quam Videri. To be rather than to seem.

As we enter into the new year, I want this idea to beat at the heart of our lives. In everything we do, we should ask whether we are concerned with the Appearance or the Reality. Do I want to look fit or be fit? Do I want to look like I have my life together or do I want to actually have it together? Do I desire for others to see me as pious or to truly have a heart for God?

Most New Years resolutions are more about appearance. Looking busy. Instead we are going to focus on making small changes, difficult to perceive but powerful because they are sustainable, granting them the advantage of time. Because we don’t want to just look the part. We want to Be the Man.

MOLESKIN:
Praying for Boy George and his family. Best of luck.
ANNOUNCEMENTS:
Convergence Saturday, sign up. MABA has started (We decided you got 18 from the Q). Look for 2 minutes to spend on your cor(e).

New Year, New Opportunity

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
5 Burpees OYO
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Tempo squats
Merkins to “Sally Up” song
Side straddle hop in cadence 20

THA-THANG:
Snake run to coupon pile.

  • 20 curls, run steps, 5 pull ups, 20 curls, 10 thrusters
  • Mosey through campus with the person in the back sprinting to the front.
  • Stopping for 20 BBS, 20 Merkins, 20 guard rail dips
  • Mosey to JUCOManjaro
  • Run to hash mark, 20 2-count flutter kicks
  • Run to next hash mark, 20 squats
  • Rinse and Repeat until we run out of hill or time… Today we ran out of time.
  • Mosey back to the flag.

MARY:
Side cruches (I think… Erector was leading while I grabbed my notes for the BOM).
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:
We typically use this time between Christmas and New Year’s as a time of reflection.
As we wrap up 2022, did you accomplish what you set out to do?
Why or why not? Does it even matter, now that you’re looking back at it, or have priorities shifted?

21 Tips for a Positive New Year
Updated for 2023
1. Stay Positive. You can listen to the cynics and doubters and believe that success is impossible or you can trust that with faith and an optimistic attitude all things are possible.
2. Take a daily “Thank You Walk.” You can’t be stressed and thankful at the same time. Feel blessed and you won’t be stressed.
3. Eat more foods that grow on trees and plants and less foods manufactured in plants.
4. Talk to yourself instead of listen to yourself. Instead of listening to your complaints, fears and doubts, talk to yourself with words of truth and encouragement.
5. Post a sign that says “No Energy Vampires Allowed.” Gandhi said, “I will not let anyone walk through my mind with their dirty feet,” and neither should you! Watch This.
6. Be a Positive Team Member. Being positive doesn’t just make you better, it makes everyone around you better.
7. Don’t chase success. Decide to make a difference and success will find you. [ Tweet This ]
8. Get more sleep. You can’t replace sleep with a double latte.
9. Don’t waste your precious energy on gossip, energy vampires, issues of the past, negative thoughts or things you cannot control.
10. Look for opportunities to Love, Serve and Care. You don’t have to be great to serve but you have to serve to be great.
11. Live your purpose. Remember why you do what you do. We don’t get burned out because of what we do. We get burned out because we forget why we do it.
12. Remember, there’s no such thing as an overnight success. Love the process and you’ll love what the process produces.
13. Trust that everything happens for a reason and expect good things to come out of challenging experiences.
14. Implement the No Complaining Rule. If you are complaining, you’re not leading. Download a free No Complaining Kit here.
15. Read more books than you did in 2022. I happen to know of a few good ones. : )
16. Don’t seek happiness. Instead live with love, passion and purpose and happiness will find you.
21 Tips for 2023
17. Focus on “Get to” vs “Have to.” Each day focus on what you get to do, not what you have to do. Life is a gift not an obligation.
18. The next time you “fail” remember that it’s not meant to define you. It’s meant to refine you.
19. Smile and laugh more. They are natural anti-depressants.
20. Make time for relationships. We are better together and the more we connect with great friends the more enjoyable life becomes.
21. Enjoy the ride. You only have one ride through life so make the most of it and enjoy it.

“He humbled you, causing you to hunger and then feeding you with manna, which neither you nor your ancestors had known, to teach you that man does not live on bread alone but on every word that comes from the mouth of the Lord.”
Deuteronomy 8:3 NIV

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Convergence 7a 1/7 at Bomb Shelter