Frenchie – Page 12 – F3 Knoxville

Learning more about Dolphins & Daffodils

June 9, 2021 5K

THE SCENE: Very nice
WARM-O-RAMA:

SSH

Crunchy Frog

Tempo Squat

Tempo Merkin

Freddy Mercuries

Windmill

THA-THANG:

Mosey to the Courtyard, picking up a CMU baby along the way – making sure it didn’t touch the ground the entire workout and passed around to everybody to love on it.

4 Corners to some Tunes

First Round 10, 20, 30, and 40 Merkins

Second Round 10, 20, 30, and 40 4-count Mountain Climbers

Third Round 10, 20, 30, and 40 Monkey Humpers

Fourth Round 10, 20, 30, and 40 LBCs

Fifth Round 10, 20, 30 flutter kicks (time)

Periodically taking a break and doing squats during “Thunder” by Imagine Dragon

MARY:

Hello Dolly

Big Boys

MOLESKIN:

Part 2 of Missionality in the life of the High Impact Man

Missionality is Service in the High Impact Zone. To Live Right, a HIM must exert the majority of his efforts to Serve within his personal HIZ, the boundaries of which are defined by his Mission.

Mission is the course of action taken to achieve an articulated Purpose. The course of action is comprised of the individual Tasks the HIM undertakes to bring his Purpose into fruition. These Tasks are not random, but are the outgrowth of the Skills for which he is most suited, the things that he does with the most ease and familiarity and constantly improves through Practice.

Building on Kickflip’s message about the Dolphin, The Daffodil represents the people-category that a man is born to Serve with his Dolphin. Like the Dolphin, a man’s Daffodil is a matter of hard-wiring. There are men who continue to coach soccer even after their kids have stopped playing. It took me awhile, but my Daffodil is engaging, collaborating, and helping veterans in their post-military career. Each one of us has both a Dolphin ability and Daffodil passion. The HIM loves all of mankind equally, except for his Daffodil. He loves his Daffodil more, because that is who he was born to Serve.

Part 3 on Friday!

JUCO MEMORIAL DAY MURPH

June 7, 2021 Judge Judy

THE SCENE: Super Nice
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
Cherry Pickers, Tempo Merkins, Tempo Squats
THA-THANG:
The Murph

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
11 Strong
CIRCLE OF TRUST/BOM:
Ecclesiastes 7:2 – Be thankful and always assessing your relationship with the Lord. There is more wisdom to be gained from a funeral than a party. Eternity matters.
MOLESKIN:
N/A
ANNOUNCEMENTS:
None.

Undignified

May 26, 2021 Guardrail

THA-THANG:
Warm up across the parking lot at 50% and 75%, then Duck Walk to the Duck Pond.

20 Guardrail hops, hold a plank for the 6 and then line up in 2 lines for double black snake.

We arrived the newest parking lot did Skipping Bernie Karaoke in one direction and frog jumping, boo boo bear, crab walks in the other direction.

Mosey to a pit we’ve always skipped where we found 6 balls with numbers and 6 exercises. Putting the two togehter we did star jacks, peter parker merkins, crabby pickles, and other things that made us look silly.

Mosey to a brick bench for some step ups and monkey humpers.

CIRCLE OF TRUST/BOM:
Today’s exercises were selected with the criteria of looking ridiculous. It worked, well done. We don’t hesitate to look undignified out here. We do monkey humpers and skip and karaoke and overall look nuts.

It makes me think of King David’s second act as king. He kicks some sweaty Philistine butt and then brings the Ark back to Jerusalem. And he is so filled with the joy of the Lord he finds himself dancing in a linen ephod. After his first wife gives him a hard time about how ridiculous he looked, he made it clear some things are worth cashing in our chips.

If you get a chance to stand for the name of Jesus Christ, do not give in to fear or worry about what you look like.

“I will celebrate before the Lord. I will become even more undignified than this, and I will be humiliated in my own eyes.”
2 Samuel 6:21‭b-‬22a NIV

And I will be undignified
And I will praise the Lord my God with all my might
And I will leave my pride behind
And I will praise the Lord my God with all my life
Everything on the altar now
I won’t hold back, I won’t hold out
I don’t care what the world may say
I’m abandoned to reckless praise
Oh my soul, will not bow to the fear
Oh I will not bow
MOLESKIN:
Take some time today to worship along with my Irish friends in an undignified way.

Hills and Valleys

May 19, 2021 Kick-Flip

THE SCENE: So nice.
F3 WELCOME & DISCLAIMER: Administered
WARM-O-RAMA:

Cherry pickers
Al Gore
Squats
Michael Phelps
Down/up dog
Mountain climber
Projectivator

Mosey to the big lot. Run across. At each line, turn 90 degrees (i.e., sprint, side shuffle, bernie, side shuffle, etc.)

Dolly
Flutter kicks

THA THANG:

Mosey to the coupons. Grab a block. Walking 20 curls, 20 overhead presses, 20 tricep extensions

Line up at the cones in a low plank. At “3-2-1, Go!”, get up and sprint to the top of the hill. First person to touch leaves on a tree wins and gets to watch while everyone else does burpees at the top.

Back down the hill. Winner starts 50’ further back. Do one block exercise then hill sprint again.
Repeat the sequence – each time adding one more block exercise.

5 plyo merkins
10 block pullovers
15 heavy LBCs
20 lunges (10 each side)
20 single arm thrusters (10 each side)
10 CMU swings
6 uneven merkin T planks (3 each side)

Murder bunny thrusters up the hill.

Walking 20 curls, 20 overhead presses, 20 tricep extensions

Twenty-ones on the steps. CMU exercise (your choice) + pull ups.

Rack ‘em.

MARY:

Indian run in two lines. PAX call out 3-2-1-Go!, last man in each line races up the middle of the lines. Repeat until we are close to the flag.

Mountain climbers

Jailbreak!

COUNT-OFF & NAME-O-RAMA

15 for bootcamp, 3 for rush

CIRCLE OF TRUST/BOM:

It was common in ancient pagan nations to perceive each god or goddess as having a particular domain or sphere of power on earth. A goddess of fertility… A god of the forests, or the river… Monotheism was unique and the idea that any god was supreme in all areas was unheard of.

In 1 Kings Chapter 20, we read about the Israelite city of Samaria under attack by the Syrians, a rival nation. The Syrian king gathered 32 other kings – and brought a massive army to besiege the city. Against all odds, and with their God’s intervention, the Israelites repel the attack. The Syrians retreat and regroup to strategize. Since the city of Samaria is in the hill country of Israel, they mistakenly think that the God of the Israelites must be a god of the hills. So, they make a new plan, assemble another massive army, and attack Israel again – this time in the plains (where, presumably, the Israelite God does not dwell and has no authority). Speaking on behalf of God, a prophet tells the Israelite king, “Because the Syrians have said, “The Lord is a god of the hills, but he is not a god of the valleys,” therefore I will give all this great multitude into your hand…” – and He does. The Israelites rout their enemy in the valley, just as they did in the hills. The one true God is sovereign over all – He is a God of both the hills and the valleys.

For me, May 20 is a date unlike any other.

Five years ago, May 20th, my son Caleb was born. He is a beautiful kid – he is everything that you would want in a son; wicked smart, good natured, daring, funny, creative, kind, loving – he is a great kid. The day he was born into this world was joyful and exciting and amazing – it was heaven! May 20^this the anniversary of one of the best days of my life!

But…

One year ago, May 20th, I was heartbroken. My wife was pregnant again, but this time the pregnancy was not going well. Several days before, we had been told that the baby had no heartbeat, and we would very likely have a miscarriage in the coming weeks. We prayed that God would reveal his strength in a miraculous way and the baby would live…But short of that, if we had to walk that terrible road in the next few weeks, we prayed that the miscarriage would not happen on Caleb’s fourth birthday. But it did. The day we lost that baby was devastating and painful and raw – it was hell. May 20^th is the anniversary of one of the worst days of my life.

Life’s hills and valleys – the one true God is sovereign over them all. Life is full of both wonder and wounds. How does our faith stand up to them? The “hills” of life can draw us closer to Him in joy and with grateful hearts – or they can arouse in us an arrogance which causes us to forget His presence. The “valleys” of life can drive us into His arms and onto our knees – or can drive us to curse and blame our Creator with misplaced resentment.

We need to keep working toward having a faith that thrives in both the hills and valleys of life.

Closed with a pair of Pslams.

For when you go through a valley –

Psalm 4: God, you are my righteousness, my Champion Defender. Answer me when I cry for help! Whenever I was in distress, you enlarged me. I’m being squeezed again—I need your kindness right away! Grant me your grace, hear my prayer, and set me free!

For when you are on a hilltop –

Psalm 100: Enter his gates with thanksgiving and his courts with praise; give thanks to him and praise his name. For the Lord is good and his love endures forever; his faithfulness continues through all generations.

MOLESKIN:

This workout and word was inspired by Monday’s great workout and word – offered up by the true HIM, Mailbox.

PRAYERS / ANNOUNCEMENTS:

Prayers for our good friend, Spotter, and for his family

Prayers for Stitch’s family relationships

Prayers for Jordon

JUCO Parking Lot Pain

May 5, 2021 5K

THE SCENE: Pleasant 63 degrees – very nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH

1 Burpee

Tempo Squat

2 Burpees

Tempo Merkin

3 Burpees

Freddy Mecuries

4 Burpees

Imperial Walkers

5 Burpees

THA-THANG:

Mosey to the large parking lot

10 Thrust Merkins

9 Iron Mikes

8 Elbow Planks

7 Body Builders

6 Squat Jumps

5 Should Taps

4 Round the Clock Merkins

3 Monkey Humpers

2 Big Boy Situps

1 Diamond Merkin

Run to the other side of the Large Parking Lot

Knock off the last exercise

Repeat forever…or until about 6:10

CIRCLE OF TRUST/BOM:

Job 38: 1-11

1Then the Lord answered Job out of the whirlwind and said:

2“Who is this that darkens counsel by words without knowledge?

3 Dress for action like a man;

I will question you, and you make it known to me.

4“Where were you when I laid the foundation of the earth?

Tell me, if you have understanding.

5Who determined its measurements—surely you know!

Or who stretched the line upon it?

6On what were its bases sunk,

or who laid its cornerstone,

7when the morning stars sang together

and all the sons of God shouted for joy?

8“Or who shut in the sea with doors

when it burst out from the womb,

9when I made clouds its garment

and thick darkness its swaddling band,

10and prescribed limits for it

and set bars and doors,

11and said, ‘Thus far shall you come, and no farther,

and here shall your proud waves be stayed’?

MOLESKIN:

F3 = Unit Cohesion – Appreciate the fitness, but cherish the fellowship, encourage others to take up the mantle of leadership with the Q community

Trust in our sovereign Lord – He is in control of everything even we don’t see/feel it

ANNOUNCEMENTS:
Booster mentioned going to the Quacken on Wed evenings to support the AO.