F3 Knoxville

Tag: Footsie

Outsourced faith

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 10 Imperial walker, 10 Mountain climbers, 10 tempo Merkins, 15 Moroccan night club, 10 tempo squats, 5 cherry picker
THA-THANG:
Assemble at the nearest corner. The four corners of the combined parking lots where the cars are and the shovel flag were used for our four workout stations. Spread out as needed between two corners and start the work: 10 4 x 4’s.

Mosey to JUCOmanjaro. We used the white marks as stopping points for exercises. The following exercises were performed at the stops, one per stop. Repeat list to the top.

  • 5 Prison cell merkins burpees (see exicon) (1st stop)
  • 20 Merkins (2nd stop)
  • 20 squats (3rd stop)
  • 20 flutter kicks (4th stop)
  • Repeat once and then mosey to the top

At the top, do another round of the exercises until the 6 gets in. Mosey back down stopping at various places on the way down. We did 10 burpees and 20 diamond merkins. On to the shovel flag.

MARY:
No time
COUNT-OFF & NAME-O-RAMA
17 crushed it this morning!
CIRCLE OF TRUST/BOM:
I would venture to guess that most of the PAX attend worship services at a local church on at least a semi-regular basis. How many of that same group study the Bible daily on their own? How many serve others regularly? How many teach others the Word of God?

My M and I have had discussions in the past about the danger of outsourcing our faith. Do we rely on the leadership of the church to perform all the work? Do we rely on them to do all of the Bible studying? What about serving those in need? Unfortunately, YHC fully admits to this happening a lot in our house. I don’t spend time in the Word as I should and I don’t serve God the way I should around the community.

This is something that I am working on. If you have the same struggle, I encourage you to work on it and reach out for help. Help those around you to be accountable as well.
MOLESKIN:
Had to audible the workout. When we finished the 4×4’s, we were supposed to repeat the four corners with Prison Cell Merkin Burpees, but YHC quickly realized that we would not even close to have the time for them. My gift to all of the JUCO PAX today.
ANNOUNCEMENTS:
Boys and Girls club workout Wednesday. Two Rivers church service opportunity this weekend.

THE LONG HILL TO HIGH STANDARDS

THE SCENE: Low 40s but nice
F3 WELCOME & DISCLAIMER👌
WARM-O-RAMA:
Cherry Pickers, Windmills, Crabettes, Tempo Merkins, Tempo Squats – All IC in reps of 7.
THA-THANG:
Mosey to guardrails:  5 Rounds of (10 Dips at the Rail, Bear Crawl across the road, Burpee, Mosey Back).  Every round increase Burpees by 1.

Mosey to bottom of long grassy hill at front of campus.  At the bottom we did an assortment of exercises.  Each Round involved 50 reps of the called exercise/s and then a run up the hill and back down to start. We did Merkins, Squats, Monkey Humpers, CDD, Lunges, SSHs, Diamond Merkins, Burpees, Mountain Climbers, Flutter Kicks, and a few more. Got some mileage out of the hill as well.  Strava indicates at least 2 miles total. Nice work.

MARY:
Pickle Pointers, Box Cutters, Flutter Kicks.
COUNT-OFF & NAME-O-RAMA
16 Strong
CIRCLE OF TRUST/BOM:
Q shared his gratitude for the men of JUCO and their unwavering commitment to high standards and moral excellence.
MOLESKIN:
Hound Dog was right on time as always.
ANNOUNCEMENTS:
N/A

Cover to Cover

THE SCENE: 40ish and rainy…GREAT!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x10, Hairy Rockettes x10, SSH x30
THA-THANG:
Mosey to pull-through and perform 20 merkins/20 BBS x repeato reducing by 5 each round.

Mosey to library overhang.

Ascending suicides with burpees under the library overhang and heels to heaven under the cafeteria overhang.

Start with 5 of each and add 5 each round while sprinting between the two overhangs. 105 burpees/105 heels to heaven

Next, split PAX into two groups. Group 1 lunged to the cafeteria wall then sprinted to the library. Group 2 bear crawled around library overhang then sprinted to cafeteria overhang. If you pass another PAX while in the rain, both have to perform a burpee. Repeat for three rounds.

MARY:
Flutter Kicksx30, Hello Dollysx20, Freddy Mercuries x15

COUNT-OFF & NAME-O-RAMA
11 men drug themselves out of bed knowing it was low 40’s and raining to go outside and beat themselves up. Awesome!
CIRCLE OF TRUST/BOM:

2 Thessalonians 3:13-15

13 As for you, brothers, do not grow weary in doing good. 14 If anyone does not obey what we say in this letter, take note of that person, and have nothing to do with him, that he may be ashamed. 15 Do not regard him as an enemy, but warn him as a brother.

These three verses offer a lot of great advice for us to take to heart. Read them, apply them, and get better. Let’s look to our brothers and strive to bring them up, even if that requires causing shame. For through that shame, they will either decide to make themselves right or will continue in their lost state.

MOLESKIN:
Proud of the JUCO crew that made the hard choice this morning.

ANNOUNCEMENTS:
Join the service channel and look for opportunities.

Here Am I, Send Me!

THE SCENE: High 30’s with the wind chill.
WARM-O-RAMA:
Warm-up: Cherry pickers, baby arm circles, side straddle hop, merkins, etc., ~5 min.
THA-THANG:

  • We began with weighted shoulder exercises, front, side, seal & overhead claps (15 each).
  • Brief mosey on the scenic route around shops, 2nd entrance of Pellissippi where we did Gores and planks.
  • Mosey to guardrail derkins, calf raises, & dips.
  • Mosey to coupons (along the way, we did duck walk as well as 2 lines of alternating burpees, lunges, jump squats, etc.)
  • Coupons: 30 each: curls, back/lat, shoulder tap planks, tricep, thrusters, with various coupon-core exercises mixed in.
  • Run up hill to 3 pull-up / hold Gore alternate, followed by Rifle carry coupon.
  • Mosey back with various exercises along the way.

MARY:
Various core exercises (Imperial walkers, pickle pounder, etc)
COUNT-OFF & NAME-O-RAMA
12 HIMs, 1 FNG: Butterfly. Wanderer, Wheelchair, Survivor Survivor, Almost, Guardrail, mailbox, spotter, Pool Boy, Butter Knife, Footsie, Hound Dog, Butterfly
CIRCLE OF TRUST/BOM:

I teach at the Southeast Institute of Biblical Studies, a 2-year, tuition-free school. Men who graduate receive a Bachelor of Biblical Studies, having completed an intense program. This year I taught Hebrew grammar/vocab, Research & Development, and am currently teaching the 2nd year students Prophets I. Prophets I is Isaiah, Jeremiah, & Lamentations.

Our word this morning was from Isaiah 6, specifically, a favorite of mine, and one that reminds us of our calling as men. It is my prayer that each Christian would undergo what I call, “an Isaiah 6 moment.”

As Isaiah stands before the throne of God, he sees God’s holiness and his own wretchedness. Seraphim call out, “Holy, Holy, Holy is the Lord of hosts, the whole earth is full of His glory.” Isaiah is undone…ruined, a man of unclean lips, living among a people of unclean lips.

Yet, God prepares and uses him anyway. A burning coal is touched to his lips, not to harm him, but to purify him. In like manner of Christian baptism, we are buried into the death, burial, and resurrection of Jesus, not to harm us, but to cleanse us and begin a new life of service as those who have received the forgiveness of sins.

Isaiah then overhears a conversation among God and the heavenly host, “Who will go for Us?” Isaiah responds, “Here am I, send me.” Because of what God has done for him, there is no other response to be uttered. Perhaps, as we age, we lose the zeal of hands shooting up like they did in a grade school class, “pick me, I know the answer!” or a sports team, “put me in coach!”

God, in fact, gives Isaiah his commission, to go and preach a terrible and difficult message. Isaiah, understandably, asks, “Lord, how long?” God responds that his commission will continue until the cities are devastated and without inhabitant…until God has removed men from the land.

Isaiah received a tough ministry. Thankfully, we aren’t living in the days of the Assyrian conquest and the Babylonian destruction. Nevertheless, we live in strange times: COVID, election uncertainty, civil unrest, moral decay…and it’s only November!

We are called, though, to understand a spiritual message and receive Isaiah’s example. Whether it is in my faith, my family, my job, F3, or any area of my life, I should see that God is looking for “a few good men” to stand and deliver. We aren’t promised easy; yet, we are challenged to faithfully deliver His message.

Who will go? Do we understand what God has done for us? And how does that make me respond? You? As for me, “pick me; put me in coach; Here am I, Send me.”

Pick Your Pain

THE SCENE: Cold but not that cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
After being late to my own Q due to loosing my phone while setting up the workout and being frustrated with myself we got started.  Thanks Judge for getting us going on time……reach for the sky, let it hang, hillbilly squats, 5 count plank with Merkins x 12, high knees and burpees, BBS

THA-THANG:

Mosey to my truck to grab my gloves, which I also forgot in my frustration of being late….Then mosey up to guardrail behind Maple Street shopping center.

20 – Dips / Decline shoulder taps __Lap around the shopping center

20 – Derkins / Up / Downs ____Lap

20 – Rock OH claps /  Rock Seal claps___Lap

Mosey to JUCOmanjaro

Pick your Pain – Further you run – less reps.   Everyone got to choose their distance each exercise.  If you choose to stop at first cone (10 reps x exercise multiplier), second cone (8 reps x exercise multiplier), third cone (6 reps x exercise multiplier), fourth cone (4 reps x exercise multiplier), fifth cone (2 reps x exercise multiplier), or just keep running to the top if you hate the exercise.

Round the Clock Merkins x 1

Burpees – x2

BBS x3

SSH x 4

Mosey back towards the AO for some Dan Taylor – 1:4 Squats / Lunges adding 1:4 at each light pole.   Worked our way up the hill to 5 squats and 20 Lunges and then came back down to 1:4

MARY:
Had time for a little Mary – Hello Dolly, Pickle Pounders, maybe something else.

COUNT-OFF & NAME-O-RAMA
15 HIMS including 2 for Rush

CIRCLE OF TRUST/BOM:

As those that have been around and heard me share over the past year there is normally a common theme where I share where God has used many people in my life to share the same message over and over again until my stubbornness is overcome and I am willingness to stop and listen.   Felt like that happened again this week.   Through the JUCO-Challenge where each day several brothers have been sharing scripture or inspirational messages Kick-Flip the other day shared this quote from Charles Dickens “Reflect upon your present blessings—of which every man has many—not on your past misfortunes, of which all men have some.”

Probably less than 24 hours later, I watched my wife struggle in pain after having surgery and hear her whisper more or less the same thing.   She said it’s days like these that I realize how much I take for granted just a normal day.   We remember the blessings on the special days, but what about the normal days.    Do we still see the abundance of blessings in the normal days.     A normal day where the sun rises and you wake up warm and dry in a cozy bed, a normal day where there is an abundance of options for what to eat or what to wear, a normal day where you have a job to do and a car to get you there.   A normal day where we are surrounded by friends and family.    I am guilty way too often of taking for granted the normal days.  All across the globe and even in our local Hardin Valley community for many of our neighbors their normal day doesn’t look any like what I described.    Judge has challenged us to step up our game in serving those around us where normal is different.    Let’s rise to the challenge men.   We are called to be different, looks different, act different, love different, serve different.   Remember what Jesus told his disciples in Mark 10:45   “For even the Son of Man came not to be served but to serve, and to give his life as a ransom for many.””

ANNOUNCEMENTS:
Still collecting coats – let’s finish strong – reach out to a few friends, coworkers, neighbors, etc and see what you can gather up for those in need.