F3 Knoxville

Life is Short — Give Yourself Away While Your Here

THE SCENE: Crisp, 43 degrees.  Chilly but not for long…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25 SSH
  • 10 Cherry Pickers
  • 10 Baby Arm Circles/ 10 Bakkards
  • 10 Seal Claps
  • 30 Apollo – “Oh, No’s”
  • 30 Snow Boarders
  • 20 Merkins

THA-THANG:
Parking Lot:  High Knees, Karaoke, Skipping, Bear Crawls, Lunges, Mountain Climber

Battle Buddy up, Grab a CMU and Slingshot to Everest, 15 Squats and catch your buddy to switch.

Everest:  Blockees with overhead press.  Partner runs halfway up Everest, does 10 Big Boys and then switch.  3 rounds

Slingshot back to the AO doing 15 dips while alternating.

MARY:

  • 15 Snow Angels
  • 15 Superman
  • 15 Toe Touches
    COUNT-OFF & NAME-O-RAMA

Tooth Fairy, Snitch, Rousey, Viagra, Crab-Legs, Hands, Hot Tub, Waffle House, Flashback,

CIRCLE OF TRUST/BOM:
Read a book over the Summer call the “Book Thief”.  It is written with the narrator as death.  Death takes the souls of everyone who has died.  Death is not angry, mean, or have any malice.  It is just his job to take souls once someone dies.  Every once in a while there is a soul that is so much lighter because that person has given most of themselves away in this life so there is not much to pick up and carry away. None of us gets out of the life alive.  Take the time to give yourself away in this life so you will be the lightest of souls taken to heaven.

“His soul sat up. It met me. Those kinds of souls always do – the best ones. The ones who rise up and say “I know who you are and I am ready. Not that I want to go, of course, but I will come.” Those souls are always light because more of them have been put out. More of them have already found their way to other places.”

Markus Zusak, The Book Thief

MOLESKIN:
Prayers for Viagra as he works with his group to buy toys for kids in low income areas and reach even more kids this year for Christmas.
ANNOUNCEMENTS:
Brolympics II on Nov 9th.

Food Drive this Month

Am I my brothers keeper? Yes

THE SCENE: Perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20x SSH
THA-THANG:

  • Mosey to Picketts Charge – run to each cone and do 3 Burpees x 8
  • Back to AO for RAW(Ratchet Approved Workout) 10 Stations were set up with coupons. AMRAPs while HIM carries Log up Baby Everest each him to complete two rounds
  • Mosey to tall hill next to the Dragon. Do 7s with BBS AND DIVEBOMBERS
  • Mosey back to AO

MARY: circle up on Six , do 3 American Hammers with jagged pills(protein powder containers filled with sand/water) pass to next him for three rounds, Lay on back w feet six inches and press jagged pills x5 4ct pass to next him for two rounds, tempo BBS X 10

 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Lesson learned from Cain slew Able Bible verse. We are our brother’s keeper. We all have responsibilities to watch out and help one another.
MOLESKIN:
Special prayer for Code Browns wife while running a 100 mi race. Pray for Iceman and his wedding Saturday
ANNOUNCEMENTS:
collect food for Second Harvest

Durn Curmudgeons

THE SCENE: Sunny, temps in low 70s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Plank raises, 20 Plank Jacks, 10 Rockettes, 10 Cherry Pickers, 8 Wide Arm Circles Forward and Backward
THA-THANG:
Mosey to stop sign on northeast corner of Admin Bldg.  We will go back on the road that semi-circles around the Admin Bldg stopping at various cones to do exercises.  The exercises at each cone are as follows:

  • Cone 1:  10 Burpees.  Then, Barry Sanders to Cone 2.
  • Cone 2:  20 Big Boys.  Then Bear Crawl to Cone 3.
  • Cone 3.  20 Squat Jumps.  Then Mosey past parking lot to Cone 4.
  • Cone 4:  20 Imperial Walkers (both legs = 1).  Then Sprint to Cone 5.
  • Cone 5.  20 Squats.  Then Hop to Cone 6.
  • Cone 6.  20 Merkins.  Then Mosey to Cone 7
  • Cone 7:  20 Hello Dollies (4 count), 20 Iron Mikes, 20 American Hammers, 20 Dying Bugs, 20 Flutter Kicks

Mosey to Shaded Area near Park Entryway off of Northshore.

40 Baby Crunches

Mosey to Bottom of Mt. Everest.  40 Baby Crunches.  Then run up to top of Mt. Everest.

Rinse and Repeat on the 7 cone run on the road that semicircles around the Admin Bldg.

Mosey to AO.

COUNT-OFF & NAME-O-RAMA
Ten men, no FNGs.
CIRCLE OF TRUST/BOM:
Helping the Curmudgeons of the World

As HIMs we try to help others in our community.  Some folks take our help graciously.  Others do not.  Some people are mighty difficult to help.  I have been giving a number of messages about helping such “hard to help” people.  Helping difficult people, the curmudgeons of the world, is hard.  If we can trust that God is also working with them, it might make it easier for us.  Our efforts may not reap rewards quickly.  Rather, we might be planting a seed that will lead to blossoming that is very slow to come.

Furthermore, we must remember that we are sinners ourselves.  The curmudgeon’s pride, disrespect, and lack of kindness may be sinful but that does not make us somehow superior to the curmudgeon.  In fact, the curmudgeon might be able to offer us something that helps us to grow as humans.

A wonderful illustration of how Curmudgeons can involuntarily be helped by others and help others as well is the book A Man Called Ove by Fredrik Backman.  Ove is a true curmudgeon.  He can be downright rude and cruel to others.  He is 59 years old, has been forced to take retirement, and is pissed about it.  He hates life and wants out of it.  We find out, in the book, that the one person whom he did allow to get close to him was Sonja, his wonderful wife.  She saw beneath his outward stiffness.  But we also learn that Sonja has died of medical causes.

Ove contemplates and tries various ways to kill himself in the book.  But they are foiled by heaven, fate, or crazy people in his life that he just can’t get away from.  Two of those people are Patrick and Parvaneh, new neighbors who back up their U-Hual right over Ove’s mailbox.  Others are an overweight neighbor named Jimmy, a diffident mailman named Adrian, a flamboyantly gay young man named Mirsad, and a crazy cat that keeps on coming around Ove’s house when Ove would like it to go the hell away.  Ove begrudgingly helps each one of these characters (or animals in the book).  He feeds the cat and finally allows it to come into his home.  He helps Jimmy get a job.  He teaches Parvaneh to drive and takes her to the hospital to deliver her baby.  And, these people, also help Ove.  Although he wants out of life, they give him a reason to live.

It isn’t that any of these characters made the choice to help this curmudgeon called Ove or that he sought them out.  Rather, it is through their sloppy, confounding, odd, and downright hilarious interactions and relationships that each character grows – and takes Ove away from the incredible depression that was leading him to try suicide.

So, our interactions with others need not be smooth and on target to derive benefit.  Your attempt to help curmudgeons will be downright difficult and sometimes seem impossible.  But if you can be patient, who knows how God will work in your relationship with the curmudgeon.  You may plant a seed that brings about change.  And, God may work with your relationship in such a way that the doggone curmudgeon actually helps you!

ANNOUNCEMENTS:
Iceman gets married Saturday and Hooker’s wife, Carly, is due with baby in April!  Prayers for the aforementioned.

Don’t skip chest day

THE SCENE: 68 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry picker 4ct IC x10
  • Hula hoop 4ct IC x10
  • Imperial Walker 4ct IC x10
  • SSH 4ct IC x25

THA-THANG:

The Whole Enchilada

  • 5 Burpees
  • 10 Elevated inch worms
  • 15 BBS
  • 20 Merkins

5 rounds

Mosey to the tennis court

4 corners

  • 10 Wolverine Burpee (Horrible exercise)
  • 10 Windshield Wipers each side
  • 10 DEEP squats
  • 10 Gas pumpers 4 ct

MARY:

  • Heels to Heaven 4ct IC x10
  • LBC 4ct IC 25

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Romans 8:25 “But if we hope for what we do not see, we wait for it with patience.”  While I’m going through a struggle at work and hoping for a positive outcome it is hard to be patient.  But what I should be, and what this situation has reminded me of, is to hope in Jesus for His outcome for me, and to try and be patient.  In this crazy instant world we live in that seems to be the struggle, wanting what we want when we want it and then we don’t wait patiently at all.  We want instant gratification.  But He gives us patience to wait and hope to eventually see Him.  And how much sweeter are the things that we actually wait a long time to get?

MOLESKIN:
Prayers for LadyJunk

Prayers for Flashback and his pedal bike ride for MS.

Bombshelter Killer Bs IP challenge

THE SCENE: Upper 60s n dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

9 ssh IC silent count in honor of Garrett Jablonski
THA-THANG

  • Killer Bs iron pax week one challenge
  • 5 rounds for time .see picture ….
  • handy.

MARY:
Flutters x10 IC

alternating Superman’s x20
COUNT-OFF & NAME-O-RAMA
21 pax
CIRCLE OF TRUST/BOM:
Remembering Garret . Thank you Tank for speaking this morning about Garret and thank you to Proton for praying us out.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.