F3 Knoxville

Tag: Erector

On the Road Again by Erector Nelson

THE SCENE: The prettiest darn spring morning we have had yet this year. 50, clear.
F3 WELCOME & DISCLAIMER – CHECK
WARM-O-RAMA:

  • High Knees
  • Tempo Squats
  • Arm circles
  • Tempo Merkins
  • Cherry Pickers
  • Michael Felps

THA-THANG:
A heavy workout on the move. We did 10 reps  unless otherwise noted.

  • Parallel bars – inverse rows, 15 merkins
  • Pool wall – wall-ups
  • Playground – pull-ups
  • Amphitheater – Box jumps and bear crawl up the hill
  • Mosey to the recruiting center and pick up a CMU
  • On the way to the Movie Theater:
    • Heavy Freddies, Overhead Press, Goblet Squats
  • At the Movie Theater, do the reps and run up the stairs
    • Thrusters
    • American Hammers x20
    • Curls x20
    • Lunges x20
  • On the way to Badger Ave
    • Blockees x5 for ORPD
    • Heavy LBCs
  • At Badger Ave, do the reps, Bernie to the Light, Sprint Back
    • Rows x20
    • Kettle Swings x20
    • Curls in Al Gore x20
  • On the way back to the Recruiting Center
    • Heavy Flutters
    • Derkins
    • Heavy Sumo Squats
    • Prison cell merkin blockees
  • Drop off the CMUs and Mosey to the Memorial
  • At the Memorial, Dive Bombers
  • Back to the Flag, just in time

MARY:
No time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

In general, people overestimate what they can get done in a short time and underestimate what they can get done over a long time.

It is a good discipline to set aside dedicated time each day for prayer. But I have encountered a pitfall that can come with it.

I have to be careful not to try and cram in everything I need to pray about. There is a part of me that just wants to get it done. But it should never be done.

The times when I have felt the most peaceful, the most content, have been times when it felt natural to turn my attention upward at the first sign of trouble.

One 5 minute chunk a day can isolate your relationship much like 1 hour a week. But if you talk to someone for 30 seconds 10 times a day, they must be with you wherever you go.

1 Thessalonians 5:16-22 – Rejoice always, pray without ceasing, give thanks in all circumstances; for this is the will of God in Christ Jesus for you. Do not quench the Spirit. Do not despise prophecies, but test everything; hold fast what is good. Abstain from every evil.
MOLESKIN:
Some good discussion
ANNOUNCEMENTS:

Impact

THE SCENE: 37 degrees and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 baby arm circles in cadence

10 reverse baby arm circles in cadence

10 cherry pickers in cadence

50 SSH in cadence

warm up mosey around the lot
THA-THANG:
Assfaults AO Assault- 6 stations- 1 minute work then 20 seconds to bear crawl to next station 4 rounds

  • Man makers
  • Burpee mountain climbers
  • Flutter kicks
  • Burpee with 2 merkins
  • Burpee
  • hello dolly

MARY:
50 SSH in cadence

25 4 ct American hammers in cadence
COUNT-OFF & NAME-O-RAMA
21 no FNGs: Frenchie, Uncle Rico, Mailbox, Wax Job, Frosty, Butters, Repeat, Spotter, Hound Dog, Assfault, Pool Boy, Dart Gun, Wanderer, Commision, Kickflip, Guardrail, Survivor, Archie, Erector, Booster, Butterknife
CIRCLE OF TRUST/BOM:
Referenced the Q source regarding the meaning of IMPACT

Project Deck of Pain Part 2: Isolated? No! Relationships in Spades!

THE SCENE: Low 30’s but dry so good to go.
F3 WELCOME & DISCLAIMER – Administered + COVID
WARM-O-RAMA:
Moroccan Night Club x 15 IC (for Erector!)
Forward Lunges x 5 ea, Reverse Lunges x 5 ea OYO
Tempo Squats x 10 IC
Tempo Merkins x 10 IC
Tennessee Rocking Chair x 10 IC

THA-THANG:
This is Part 2. Part 1 here: Soldiering Through the Project Deck of Pain

The following Spades were not done last time but we did them this time:

Location Suit Card Description Card Amt Modified Amt
Shovel Flag Spades 2 1 lap entire shovel flag parking lot 1 1
Shovel Flag Spades 3 Dips on the curb 15 5
Shovel Flag Spades 4 Bear crawl in parking lot Q’s distance Q’s distance
Shovel Flag Spades 6 Tempo squats 10 10
Shovel Flag Spades 8 Jumping Spider 10 5
Shovel Flag Spades 9 Heels to Heaven IC 20 10
Shovel Flag Spades J Stationary Lunges 10 ea leg 5 each leg
Shovel Flag Spades Q Al Gore 30 sec hold x 2 30 sec hold x 1
Shovel Flag Spades A Single Leg Calf Raise 15 ea leg 7 ea leg

From there we did the following “randomly” pulled exercises (these aren’t in order but my cards got off so I’ve just put them in a filtered list from all exercises below):

Location Suit Card Description Card Amt
Shovel Flag Spades 5 Moroccan night club (if Erector is present he must lead it IC and must be 15 reps) 15
Shovel Flag Spades Q Al Gore 30 sec hold x 2
Amphitheatre Diamonds 6 Box Jumps on low theatre wall 15
Amphitheatre Diamonds 7 Flying Squirrel 10
Amphitheatre Diamonds J Iron Mike / Bonnie Blair (ea leg) 7
Amphitheatre Diamonds Q Reach for the Sky / Let it Hang 30 sec each
Amphitheatre Diamonds K Pickle Pointer IC 20
Friendship Bell Hearts 4 Reverse Crab around bell 1
Friendship Bell Hearts 9 Leg Lifts 20
Friendship Bell Hearts A Alternating Leg single leg calf raises (single count) 40

 

MARY:
Mary-go-round (aka Rotating Dealer’s Choice) – making a normal MARY circle for Dealer’s Choice, going around the circle each PAX calls out a 4-count IC exercise . After going around, the Q or one PAX doing one of the exercises as it rotates does 10 IC reps of the exercise on the Q’s lead. PAX does the exercise the PAX to his right did. After a 3-5 sec confirmation, the Q calls out the the cadence and the PAX again do 10. Repeat for a chosen length of time or at the end during normal “MARY” part of the workout. If PAX complete all exercises in the full circle, go back to the left instead. (I made this up a few weeks ago and submitted it but it’s not on the Exicon yet)

Exercises in today’s Mary-Go-Round included the Pickle Pointer, Basilisk, LBC, Stargazer (everyone was a fan of 15 seconds of rest in!), Leg Lifts (or Heels to Heaven… the Q might have gotten these confused today!), BBS, & more!

COUNT-OFF & NAME-O-RAMA – PAX in Spades today!

CIRCLE OF TRUST/BOM:
Because of life circumstances and COVID, I haven’t attended church in person since March 2020. Lord willing, that will change on Easter Sunday, April 4, 2021. There are many factors that have gone into me staying away to care for those around me, but I want to write this to encourage those who are like me with what God has taught me and worked in me while absent.

1. God has not forgotten me and He hasn’t forgotten you.
It would be easy to get fatigued and feel like I’m not being faithful, making a difference, or really growing. I feel like I’m in no man’s land, simply riding the bench while everyone else gets to play the game of fellowship and worship each week. But we know that’s not true. Each person and especially those not present in person has a role to play in our church. God has called every member of the body to work and serve its purpose. He makes it clear in 1 Corinthians 12:21-23 21 The eye cannot say to the hand, “I have no need of you,” nor again the head to the feet, “I have no need of you.” 22 On the contrary, the parts of the body that seem to be weaker are indispensable, 23 and on those parts of the body that we think less honorable we bestow the greater honor, and our unpresentable parts are treated with greater modesty,
 
Do not fear – you and I are not forgotten.
 
2. God has been working while you were ‘away’ both in you and in others.
In many ways, relationships cannot help being had in person. There are various methods of communication – email, letters, endless Zoom meetings for work and with family- but these are not exactly the same. We feel it with the drain from being in front of a screen longer than any of us knows we want to be. Even those of us who are technophiles (previously loving technology a little too much) want to join in with the technophobes (that computer is ‘of the devil’ as Bobby Bouche’s mother would say) and take a break from the endless virtual communication we get. So, for those who you haven’t seen and those who haven’t seen you for a year or so, remember that you have changed and so have they. Lord willing, you’ve both become more Christ-like and the best version of you. But if you have stumbled, if that person has not followed as straight-and-narrow of a path as you or I may think they should have, there is grace for that as well. When you see someone after not seeing that person for some time, go into it with the thought “God how can I love the 2021 (person’s name)?” Colossians 4:6 reminds us how those conversations are to be ” 6 Let your speech always be gracious, seasoned with salt, so that you may know how you ought to answer each person.”
 
God will give you the words, just listen to what the Spirit says in that moment and not your flesh is saying. Trust Him with your relationships.
 
3. Remember true community starts and ends with fellowship with God.
Jesus condescended from perfect communion with the Father and Spirit. We do not yet have that fellowship, and it is God’s good gift to use by giving us other people who are made in His image, giving them value and dignity and making them capable of relationship. This is God’s design, but as with all things, you and I need to realize that fellowship is to point us to God. Our church family should be one of the dearest groups of people and especially many individuals there can be so edifying and encouraging to us as friends, brothers, sisters, fathers, and mothers. When we gather 2 or more, God is manifestly with us. But there is no replacing time with God and communion with the Lord. Are you following the example of Mary (Luke 10:38-42), sitting at Jesus’ feet? Are you slowing down, carving time out of your “busy schedule” to make time for what trutly matters? Or have you let the feeling of isolation pull you away from making time to intentionally get alone with Jesus every day (as Jesus Himself did with the Father in the GLOOM in Mark 1:35)
 
This last point has been of particular relevance to me in the preceding few months. I’ve been lonely and anxious, struggling with seeking other things to soothe my flesh rather than pressing into the Spirit.
 
All of these are a call to press into God and not let the things and people of this world be what take the cake for you. Appropriately desire community with others, trust God to work in those relationships, and seek God first and most.
 
Proverbs 18:1 – Whoever isolates himself seeks his own desire;
    he breaks out against all sound judgment.
Press into relationships, especially the one with your Creator!
MOLESKIN:
Glad to have Baby Boomer visit us!

ANNOUNCEMENTS:
Shamrock F3 Shirt Deadline is 3/13/2021

Running is Easy

THE SCENE: Perfect crisp morning. Dark and upper-30s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Moroccan Night Club IC x 10

Over Head Clap IC x 10

Harry Rockets IC x 10

SSH IC x 20
THA-THANG:

Mosey to Sophomore hill in two lines, back pax sprinting forward.

Four corners (3 laps):

10 knee-ups (jumps) then Bernie up

5 each side offset merkins then side shuffle

10 squat jacks then mosey

10 diamond merkins then side shuffle

Hello Dolly and Heels to Heaven until the six was back.

Mosey to the coupon pile:

Inch worm and then Rifle Carry your coupons to Stadium hill.

Focus on form: Tempo merkins and Tempo squats 

Form punishment: Bear crawl stadium hill with a burpee at the top.

As we wait for the spilled merlot to settle: curls and overhead press with tricep extension with you coupon (20 each).

Mosey back to the guardrail and polish off 30 Derkins and Dips.

Thanks to Wheelchair; Suicides down every other parking spot.

MARY:
20 Imperial Walkers IC

BBS to time (about three)
COUNT-OFF & NAME-O-RAMA
13 HIMs, no FNGs
CIRCLE OF TRUST/BOM:

Have you guys ever fasted?  The act of withholding food (and sometimes water) for an intentional predetermined period of time?

I recently had someone provide some great insight about his experiences with fasting and I’ll be honest….I had never done it before.

The Purpose of Fasting

1. Natural reaction to grief over the loss of a loved one (David)

2. More often, fasting was done to purposely “afflict the soul (Leviticus 23:26-32)” or chasten the soul (Ps 69:10)”

3. The purpose of such affliction was to “humble” the soul (Ps 35:13), and not for any affect it might have on the body (i.e., dieting should not be the primary driver for a fast to the Lord).

4. Evidently, they felt that by so humbling themselves they would more likely incur God’s favor–Ezra 8:21-23 (Is 57:15; 66:1-2)

a. It seemed to work!  Think of Jonah, Ahab (1 Kings), Nehemiah

5. Because of the seeking of God’s favor, fasting would almost always be accompanied with prayer

The last one is where I decided to focus recently.  I took a day and decided to spend some time in prayer and focus about a couple of topics that have been hanging over me or pulling at my heart.

I want to encourage you guys to look at your heart or think about a topic that may be something you could benefit from spending some time in prayer or internal focus by fasting.

MOLESKIN:

Prayers lifted for those who have family members and friends who have passed or are sick along with words for everyone to reflect on “Susie” who is truly struggling to make ends meat and how we should be humbled and look for opportunities to help others.
ANNOUNCEMENTS:
F3 Arsenal launch tomorrow at 7:00.

Check Your Hearing

THE SCENE:  35 and clear
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

Moroccan Nightclub
Overhead Claps
Tempo Squats
Up/Down Dog
Black snake to the back lot
Bernie the length of the lot
Lunge/broad jump/lunge the length of the lot

THA THANG:

Five Lines spaced ~50’ apart. 

  • Bear crawl to 1st line.  40 merkins.  Sprint to the 5th line and back to start.
  • Bear crawl to 2nd line.  30 merkins.  Sprint to the 5th line and back to start.
  • Bear crawl to 3rd line.  20 merkins.  Sprint to the 5th line and back to start.
  • Bear crawl to 4th line.  10 merkins.  Sprint back to start.

Lunge walk/mosey to the coupons

Diego

P1:  Up the steps – touch the wall – come back
P2: Exercise

100 – Uneven Merkins
150 – Overhead press
200 – Heavy LBC
250 – Curls
300 – Coupon Squat

Mosey to the benches – Bulgarian split squats x 20 each

Mosey home.

MARY:

PAX Choice with some Dolly, American hammer, heels to heaven, plank

COUNT-OFF & NAME-O-RAMA

9 + 5 Rushians

CIRCLE OF TRUST/BOM:

Today is International Ear Care Day.  Last year’s theme for IECD was “Check Your Hearing” – and that’s what we are going to talk about this morning…checking our hearing…

What do you think about when we talk of “listening for the voice of God”?  What does that look like?  What does God’s voice sound like?  Should we expect an audible voice? A flash of lightning? A vision in the clouds?  I’d love to hear an audible voice – but I don’t expect it.  Instead, I think about hearing God’s voice when I “listen” with my heart and my spirit.

In the book of Jerimiah…starting in Chapter 7 the prophet is standing at the gate of a city and relaying God’s words to the occupants.  As he reminisces on the Israelites experience after they left Egypt, Jeremiah says (speaking from God’s perspective), “I have spoken to you time and again, but you wouldn’t listen and I have called you but you wouldn’t answer” (vs 13). Later (vs 24), “(I gave) them this command, ‘Obey me, and then I will be your God, and you will be my people. Follow every way I command you so that it may go well with you”.  Then, “but they harkened not, nor inclined their ear.”

The Hebrew word from this passage which we translate as “inclined” is natah.  Traced to its Semitic root, you find it is a musician’ term, used for the tightening of strings on an instrument to tune it.  The Hebrew word for “ear” is ‘azan, which means ear – but also in the Semitic, it is a term used for a musical instrument.  So, the idea of “inclining one’s ear” is really a word picture of tuning a musical instrument so that it is in harmony with other instruments.  “Hearing the voice of God” might be a matter of tuning the strings of your spirit or heart…so that you are in harmony with His mind and heart.

How do we tune our hearts?

By doing many of the things that we talk about in this circle!

  • Through prayer and guided meditation (hat tip Spotter, Pool Boy, Erector, others…) we commune with His Spirit and, over time, become more in harmony.
  • Through reading and studying scripture (hat tip Guardrail, Wanderer, others…) we learn about His character.
  • Through living obediently (hat tip Archie, Hound Dog, others…).  Because disobedience is a sure sign of living out of tune.

Check your hearing!  Maybe the way you come to know God’s will is by tuning your heart to be in harmony with His heart.  Work at this by prayer, mediation, studying scripture, and living in obedience.

MOLESKIN:

Prayers for Wanderer’s family as they grieve a loss and make plans to travel.

Prayers for Butterknife’s wife as she courageously steps out to look for employment that she is passionate about.

Borrowed most of this from a Word that I did back in October – apologies to Snaggletooth, who heard it twice!

Hat tip to Chaim Bentorah for inspiring this Word.  Read more about natah ‘azan.

ANNOUNCEMENTS: