F3 Knoxville

Tag: Erector

What’s in a name

THE SCENE: Rainy but warm… and rainy

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Windmill
  • Tempo Squat
  • Cherry Picker
  • Imperial Walkers
  • Moroccan night clubs

Getting stretched out and warmed out.

THA-THANG:

Mosie to the library cover, stopping along the way to do some pull-ups on the ladder statue.

Two sets of exercises:

  • A
    • Burpee x 10
    • Squats x 30
    • Right Hand High Merkins x 20
    • Rainbow Drops x 50
    • Toe Merkins x 50 (heal raises)
  • B
    • BBS x 10
    • Lunge x 30
    • Left Hand High Merkins x 20
    • Kick Throughs x 50
    • SSH x 50

Complete set A then run across the covered walkway to the set B location.
The second time around, skip the first exercise. Each time skip another exercise till you do the last exercise.

Next, grab some coupons from the car trunk conveniently nearby and complete the following exercises:

  • Coupon swings x 15
  • Front Squat with Coupon x 10
  • Burpee with Coupon press x 10
  • Reverse Lunge with coupon curl x8/8 (each leg)
  • Heavy Hammers x10 (4 ct)

Almost out of time so mosey to the flag. Arrive just in time to catch Rush standing around. No time for Mary.

MARY:
No time

CIRCLE OF TRUST/BOM:
I wanted to share a little about one of the big themes of the Bible, Exile. It first shows up at the very beginning in the garden when Adam and Eve are exiled from the Garden. Later, Isreal is exiled from the promised land. Even Jesus in his ministry was homeless and cared a lot about others who were displaced and without a home.

This concept of exile throughout the Bible is a picture of the human condition. Living in a broken world that’s not quite home. Longing for wholeness and a place of belonging. The early Christians called themselves sojourners or wanderers as they looked to heaven as their ultimate home and Jesus as the path to restoration and belonging.

I invite you all to be wanderers with me and be reminded that our ultimate hope and home is in Heaven.

Watch this. It’s really great.

https://bibleproject.com/explore/video/exile/

MOLESKIN:

ANNOUNCEMENTS:
CSAUP Saturday, Donate to the Wesley house ministry if you can.

CORAM DEO

THE SCENE: Mid 30s and dry
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
(All IC): LBACF, LBACB, OHC, Tempo Squats, Tempo Merkins, Mountain Climbers, Cherry Pickers, Windmills
THA-THANG:

  • Mosey to Large Parking Lot and line up on the West side curb.  Perform 10 Merkins, Run to other side.  15 Merkins, Run to other side.  20 Merkins, Run to other side.  25 Merkins, Run to other side.  Same sequence and reps with Squats and then Heals to Heaven.
  • Mosey to Triangle-ish shaped Median for the Bearmuda Triangle: Bear Crawl to one corner, Perform 3 Burpees. Bear Crawl to next corner, perform 6 Burpees.  Bear Crawl to last corner, Perform 9 Burpees.
  • Mosey to base of Sophomore Hill for a quick DORA:  One Partner Bernies to top of hill and performs 3 Burpees while other Partner does Squats. Once Partners reach 100 reps, mission complete.
  • Mosey to Coupon Pile and grab a coupon.  25 Curls, 25 Tricep Press.  20 Curls, 20 Tricep Press, 15 Curls, 15 Tricep Press, 10 Curls, 10 Tricep Press (all without rest).
  • Mosey back toward the Shovel Flag with a quick stop at the short brick wall for an EMOM: Every Minute on the Minute Perform 10 Wall Jumps and 10 Derkins.  Repeat for 4 Rounds.

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
11 Strong

CIRCLE OF TRUST/BOM:
There was a time last year when I was struggling with the sin of self-pity.  I felt as if I was doing all this serving for others and my family and no one was seeing any of it, evidenced by the lack of acknowledgment or thanks.  My heart began to harden and I became bitter, wondering if anyone really cared.  Make no mistake men, this is sin – plain and simple.  Don’t be like that.  Lead and serve without expectation of thanks or anything in return.  To act otherwise is not leadership at all.  It’s evil.  So….

As I was sitting in the drive-thru at Culvers with my 7 year old daughter I began to wallow in this sin with melancholy thoughts.  My seven year old kept asking me, “Daddy, look.”  I kept ignoring her, thinking it was just another attempt to gain attention and I wasn’t in the mood.  After numerous pleas, to my annoyance, I finally turned to look and tell her to keep quiet.  She had one of those kid-writing tablets with the crossbar eraser.  On the board was written “El Roi.”  I then remembered she had been learning the names of God in Church.  I asked her what that meant.  Her response: “Daddy, it means ‘God sees’.” My heart melted and an overwhelming call to repent rang in my ears.

God works in mysterious ways, sometimes thru a seven year old. We are to work not for others or their recognition, but for Him.  Even when no one else seems to notice, God sees.  He is there during the workouts.  He is there when you are on the computer and tempted to look at something you shouldn’t.  He is there during times of depression.  He is there and he sees you.  To live in this reality is to live Coram Deo – a Latin phrase that means to walk in the face of God, as if He is right there………..because He is. To live and walk this way will help you battle sin.

MOLESKIN:
Good to be back out at JUCO and I enjoyed the fellowship after at Coffeeteria!
ANNOUNCEMENTS:
CSAUP, Wesley House Donations, Please sign up to Q workouts

Maracan Chaos and Food

THE SCENE: 36, dry and wonderful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Maracan Night clubs, Maracan Rockets (i used the wrong name so we stuck with all things Maracan), Maracan Cherry Pickers, Ladder Tyson merkin up to 5, Mountain climbers

THA-THANG:
This workout followed Guardrail’s attention span, so a little of everything:

  • Racoon crawl the perimeter of an island in the parking lot
  • 15 Guardrail Dips, because
  • Green light length Plank
  • 15 Monkey Humpers at the intersection of HV & Bryant
  • Crazy Apple double apple sauce Indian run in the dark, glad no one collided, but at least we didn’t notice the hill was huge.
  • Found 5 abandoned CMUs that we returned to their proper home
    • 10 Merkins & CMU Rifle Carry
    • 10 Thruster & Lunge Walk
    • 10 Heavy American Hammer & Bear Crawl
    • 20 Triceps curls & Bernie loop
  • 5 Pull ups while others held a canoe & boat
  • Returned the CMU and did a wall sit
  • 11’s on the hill behind the railing with Smurf Jax at the bottom, Plank Jax at top
  • Ladder sprint in the biggest parking lot
    • 10 Burpee, Sprint to 1st line
    • 20 Maracan LBC, Sprint to 2nd line
    • 30 Maracan Squats, Sprint to the 3rd line

MARY:
Plenty of time for Core: Flutter kicks, Box cutter, Super rows, Heels to heaven, LBC, Freddie Mercury
CIRCLE OF TRUST/BOM:
Be like Jesus – Eat with someone

“The Son of Man has come eating and drinking” Luke 7:34a

While not the main point of the verse, the fact is Jesus connected with people over food.  We should do the same.  The challenge is simple.  Before this time next week, take someone to a meal or coffee or better yet have them in your home.

invite someone from work, someone here (or who hasn’t been here in a while) or someone you don’t know

Bananas distributed as a reminder to share food.

ANNOUNCEMENTS:
CSAUP event at Asylum next weekend!  Register

T-shirt order deadline is upon us.  Just need 1 or 2 more I think.

Wesley House donations still open!

Dying to Love Others

THE SCENE: Cold. Hopefully not like our hearts.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Overhead clap
Seal Clap Squat
Tennessee rocking chair
Tempo Merkin
Mountain Climbers
20 Calf Raises OYO
50% 60 70 80 90 100

THA-THANG:
Falling Indian run to parking lot next to pond – count to 5 and then do squats til the end of the line reaches you and fall back in.

11’s – this is definitely becoming a favorite routine of mine!
10 merkins-> bear crawl across 2 parking spaces
1 squat-> lunge across 2 parking spaces
9 merkins… etc.

20 flutter kicks, 10 second rest if you finish before the 6 does & repeat.

Burpee Mile (this is like ^4? Here’s ^2 wait no I did it once before)

After completing your 3rd lap, don’t do more burpees but pick up the 6 but actually keep running back the whole lap and then everyone does 12 burpees at the end together. (This took longer than I’d remembered because it’s like 0.4 miles for a “lap” so even 3 basically got us to 1.77 miles for the whole Q)

Mosey to the coupon pile. Stop at the stop sign with Heels to Heaven x 15 IC lead by Erector.

Mosey some more all the way to the coupon pile. Do 10 reps of: CMU Thrusters, CMU Swings, CMU Skull Crushers. Repeat once and put your CMU away, doing a wall sit while waiting for the 6.

Mosey back to the #ShovelFlag and barely make it back in time for the 6:15am alarm to go off on YHC’s watch

MARY:
Ain’t nobody got time for that
COUNT-OFF & NAME-O-RAMA
SEVEN! PAX at JUCO
CIRCLE OF TRUST/BOM:

Today is… Guardrail’s birthday!

But seriously, today is Valentine’s Day but I want to tell you about the things over the past 2.5 years I’ve seen lots of examples of love & what it is & what it means. My F3 brothers have been such a source of brotherly love I really don’t know what I’d do without it.

If you’re new or old, here are a few examples:

Guardrail reached out to me in September 2019:

@poolboy didn’t know we were neighbors, if only for a season- but love that we are. let’s catch up soon I’m at 2528 and work from home so I’m here all the time.

This was right before my divorce. And Guardrail has been a faithful and loving friend for over 2.5 years now.

I’ve seen friends reach out & look to bring men back from their wandering / not coming.

I’ve seen this group pray for men in various circumstances- mentors dying, children sick, even guys in this group personally ministered to by the hands that lift CMUs and pound the pavement from burpee to burpee.

I’ve seen love displayed in so many ways like stepping up for Q’s, sacrificing times, & even helping out guys when the do their VQs & something doesn’t work out.

Today’s message is simple. A few verses that communicate one clear message: LOVE

““This is my commandment, that you love one another as I have loved you. Greater love has no one than this, that someone lay down his life for his friends. You are my friends if you do what I command you.”
‭‭John‬ ‭15:12-14‬ ‭ESV‬‬

“Whoever has my commandments and keeps them, he it is who loves me. And he who loves me will be loved by my Father, and I will love him and manifest myself to him.””
‭‭John‬ ‭14:21‬ ‭ESV‬‬

“If anyone says, “I love God,” and hates his brother, he is a liar; for he who does not love his brother whom he has seen cannot love God whom he has not seen.”
‭‭1 John‬ ‭4:20‬ ‭ESV‬‬

Love others because Jesus has laid down his life for you. This shows you have His love in you & are Jesus’ friend & disciple.

MOLESKIN:
It’d been too long since I Q’d not OTB. Good to be back in the saddle.
ANNOUNCEMENTS:
Order those JUCO shirts! See Slack for details.

Unfamiliar Territory

THE SCENE: Low-Mid 30s, dark, calm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start off with some stretching; reach-for-the-sky and let-it-hang.

Harry Rockets IC x 10

Slow Jack Squats IC x 10

Crab-ets IC x 10

Chumbaburpee to “Tub Thumpin”.  SSH during the song and Burpee at each “I get knocked down”

THA-THANG:

Mosey with a pause to duck walk

Coupon pile:

  • Curls IC on the up x 30
  • OHP IC on the up x 25

Rifle carry to parking lot

  •  Donkey block pushers across, then push coupon back and forth the width of the parking spot x5
  • Crabby block pushers, then heavy hammers x20
  • Motivators up to 11

Mosey to Stadium Hill

Sprints to the top; first one down picks the exercise.

  • Tricep Extensions
  • Supermans
  • Rows

Coupon pile:

  • Curls IC on the up x 30
  • OHP IC on the up x 25

Mosey back

MARY:

Imperial Walkers IC x 15

Type writer push-ups x 10

Outlaws ‘til time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Hopefully today you’ve been exposed to a new workout.  The goal was to get us out of our comfort zone a little.

Think about your daily routine a little. Maybe you come here, eat, run to the office, do some sort of hobby or kid activity, etc.

What if your best laid plans and goals were thrown off for some reason….there are terrible ways that can happen like losing your job or an accident, but there are also positive ways like promotions, job opportunities, unexpected kids

The character of a person…and in this case a MAN… is how you react in those situations.  I don’t want a show of hands, but if you cringed or had a negative reflection of how you would probably react…then you need to remember that gods in control. You should feel comfort in Him and fall back on your values and trusts that you are in good hands.

Sometimes He like to take us out of our comfort zones and frankly laugh at them.  He’s laughed at mine twice over the past year…

Matthew chapter 4

Jesus, God’s son is the trustworthy one

MOLESKIN:

ANNOUNCEMENTS:
The project’s family workout tomorrow

CSAUP look at Slack for info