F3 Knoxville

Tag: Frenchie

I Hope

THE SCENE: Low 70’s and clear
F3 WELCOME & DISCLAIMER

25 SSH

5 Cherry pickers

10 Tempo Merkins

10 Tempo Squats

THA-THANG:

  • Mosey to Sophomore Hill
  • 4 Corners
    • 20 BBS, Bernie Up
    • 20 Single Count Lunges, shuffle right
    • 20 4 Count Swimmers, jog down
    • 20 Squats, shuffle left
    • 2 laps
  • Mosey to the Coupon Pile
  • DORA – Partners swap between coupon work and a wall sit
    • 100 Curls
    • 100 Bent Over Rows
    • 100 Raisers (with the coupon fully extended, touch your thighs then raise the coupon to eye level)
  • Mosey to the 2nd largest parking lot (can’t believe we don’t have a name for that)
  • Suicides
    • at the farthest line of each increasing rep
      • 3 head, shoulders, knees and toes taps with a merkin
      • 10 monkey humpers
      • 5 Get Ups (from standing, touch your shoulder blades to the ground and then get up to standing)
  • Mosey to the Flag

CIRCLE OF TRUST/BOM:

I hope you are had a good workout. [Use hand to show my modest level of hope]

I hope I have pizza for dinner. [Use hand to show my low level of hope]

I am sure many of you hope UT wins a national championship  [Use hand to show a high level of hope]

I hope that Jesus is the son of God, that his life was pure, perfect and sinless, that his death atoned for my sins, that he overcame death in his resurrection and that he is seated at the right hand of God while his spirit fills my heart and walks with me daily. [Use hand to show my highest level of hope]

Romans 8:18 For I consider that the sufferings of this present time are not worthy to be compared with the glory that is to be revealed to us. 19 For the anxious longing of the creation waits eagerly for the revealing of the sons of God. 20 For the creation was subjected to futility, not willingly, but because of Him who subjected it, in hope 21 that the creation itself also will be set free from its slavery to corruption into the freedom of the glory of the children of God. 22 For we know that the whole creation groans and suffers the pains of childbirth together until now. 23 And not only this, but also we ourselves, having the first fruits of the Spirit, even we ourselves groan within ourselves, waiting eagerly for our adoption as sons, the redemption of our body. 24 For in hope we have been saved, but hope that is seen is not hope; for who hopes for what he already sees? 25 But if we hope for what we do not see, with perseverance we wait eagerly for it.

Are your resources of time, money and thought focused on this hope or have you placed your hope elsewhere?

IPC Week 0

THE SCENE: 70 degrees and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Fast and dirty…
THA-THANG:
IPC Week 0 – The Fat Coe Sandwich

Coe – 5 rounds:

  1. 20 thrusters
  2. 20 merkins

Brenton – 3 rounds:

  1. 100 foot bearcrawl out
  2. 100 foot burpee broad jump back
    • Perform 3 burpees and then 5 broad jumps

Coe – 5 rounds:

  1. 20 thrusters
  2. 20 merkins

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
I love the magic of F3. Kotter from F3 Sun Coast posting down range with us for the IPC. Hooptie picking him up from the airport and Fixer Upper taking him back.

The IPC is important to me, it signifies my F3 anniversary. This is my 4th IPC, which makes it 3rd year. I’m so incredibly thankful.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Speak up

THE SCENE: 68, expectedly humid but not oppressive
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Mountain Climbers, Plank Jax, Moroccan night club, baby arm circles, dive bombers and stuff.
THA-THANG:

Gave the CMU’s by the flag a tour of campus.  2 Teams.  Team 1 had to carry the cmu while the other did an exercise and then caught up.  Team 1 would then do that exercise and catch up.  The carry rotated through Rifle, Curl, Triceps and [farmer] carry.

The stationary exercises were:

30 Plank Jacks
30 Merkins
15 Burpees
25 Freddie Mercury
30 LBC
30 Flutter (Count 1 leg)
30 Mountain Climbers; count 1 leg
20 Core Exercise chosen by team 1: American Hammer
20 Core Exercise chosen by team 2: Shoulder Taps

 

We then hung out on the loading dock doing leg raises while your partner did 3 thrusters, then wall hops onto the loading dock while your partner did another 3 thrusters.
Returned the CMU home and had some time for a foot race.  I was not able

MARY:
Shoulder taps, Heels to heaven, Hello Dolly and American Hammers
CIRCLE OF TRUST/BOM:
Speak up for what God is doing in your life.  When we go through trials or experience blessings, we are not meant to keep these things to ourselves.  God receives glory when we talk about His nearness in a trial or His joy in seeing Him at work in us and those around us.

But why don’t we?

Maybe it is embarrassment – not wanting to be seen as overly spiritual.  Don’t want it to be seen as bragging.  Too often we don’t have a polished, TV ready story of how God has been at work in our life. Or maybe it isn’t dramatic enough or we too private about things.  Consider those things but also consider how to appropriately share what God is up to.
Find an audience: your kids, your wife, the guys out here, a friend at church
Share what God has been doing.
Luke 19 Says the stones will cry out if we don’t give God glory.  “I tell you, if these [disciples] were silent, the very stones would cry out”.
1 Peter 3:15 calls us to be ready to explain the hope that resides in us.

“but in your hearts honor Christ the Lord as holy, always being prepared to make a defense to anyone who asks you for the hope that is in you; yet do it with gentleness and respect.”

Yes that’s about witnessing, but God’s faithfulness in our life is a huge part of that hope.
MOLESKIN:
To practice this I’ll share 1 big thing and 1 “little”: God has been so good to show Himself working through my oldest daughter.  She recently returned from a month in Nicaragua.  It’s been so clear that God was working through her.  It’s been evident in her love for the people there and the doors that God opened logistically for her to be there and spiritually to connect with students, now great friends, on deep and important truths.

Sunday, my family had a chance to hike Frozen Head between 2 storms.  On the way there it was torrential downpour, but just a light rain as we started hiking.  Miracle #1 is that my M allowed the hike to continue, but it cleared up, the fog was cool, the sun came out again, then it rained lightly some but the tree cover was thick enough to stay mostly dry.  We had the trail to ourselves, saw tons of frogs (that I thought were snakes every time I saw them move), turtles and a full rainbow of mushrooms.  The breeze kicked up where we turned around ant it actually felt comfortable.  For me, and my family, it’s easy to see God at work when we are in the elements, enjoying nature and blessed with the chance to be together.

To God be the glory for the big and little things.

ANNOUNCEMENTS: Service Project Saturday 7am.  See Slack for details!

 

The fruit of consistency is trust

THE SCENE: Dark, muggy, but not too hot.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers IC 4 CT
SSH x 25 IC 4 CT
LBACs Front and Back x 10 IC 4 CT
Tempo Squats IC
Mountain Climbers IC
Tempo Merkins IC

2X run across the parking lot

Each time back OYO
10 Squats
10 Mountain Climbers 4 CT
10 Merkins

THA-THANG:

Those last 30 reps are our Wagon Wheel today (30WW). If ever you finish a set, you rinse and repeat this wagon wheel until we’re all done or until Recover is called.

Indian Run to the sophomore hill parking lot, find a battle buddy.

One man performs our wagon wheel set (30WW) while the other RUNS a lap (not a mosey). Each man completes 3 laps (Bernie up the hill on lap 3)

Mosey to the middle courtyard, find a piece of wall
11s: Dips and BBS
11s: Box Jumps and Derkins (this was pretty killer)

Mosey to the motorcycle learning lot
4 Rush-style strides across the parking lot, with 2 rounds of our wagon wheel baked in.

Mosey back to the flag

MARY:
American Hammers and a minute of Boat-Canoe to finish things off.
COUNT-OFF & NAME-O-RAMA
No FNGs today, SOS (Mailbox 2.0) made 10 for the day.
CIRCLE OF TRUST/BOM:
What do you think of when you think of Consistency?

One 5-mile run doesn’t change a thing, just like one healthy meal, one date with your wife, one conversation with your son, or one reading of God’s word.

And my temptation? Focus on the misses, the failures, and the flops. I’d quit a worthy pursuit rather than fail the same way again.

But what about 50 dates? Or 100 conversations? Or 300 dives into the word?

What is the fruit of that consistency?

The fruit of consistency is trust.

Even if I missed 50 dates in the making, I am building a foundation of trust. Trust with my spouse, trust with my kids, trusting my Father in heaven.

Are you willing to keep building that trust?

I challenge you to keep dying to yourself, keep serving your family, keep pursuing your wife and kids.

Our Fruits

THE SCENE: humid and hot at JUCO
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 mountain climbers, 10 tempo merkins, 15 Moroccan night club, 15 Imperial walkers, 10 harry Rockettes
THA-THANG:
Mosey to our beloved hill… JUCOmanjaro. On the way to the top, stop at every third hash mark for these exercises (one at a time). Repeat all the way up.

  • 20 merkins
  • 20 squats
  • 20, 2-ct flutter kicks

Mosey back down to the strip mall across the street. Starting at the southwest corner, perform one of these at each corner clockwise.

  • 10 burpees, bear crawl to the next corner
  • 20 decline merkins on the guardrail, run to the next corner
  • 20 heels to Heaven, bear crawl
  • 20 lunges, run
  • Repeat

MARY:
Merkin ring of fire, 10 each of LBCs, 6 in. LBCs, and full grown LBCs.

COUNT-OFF & NAME-O-RAMA
16 got it done this morning.
CIRCLE OF TRUST/BOM:
“Beware of the false prophets, who come to you in sheep’s clothing, but inwardly are ravenous wolves. You will know them by their fruits. Grapes are not gathered from thorn bushes nor figs from thistles, are they? So every good tree bears good fruit, but the bad tree bears bad fruit. A good tree cannot produce bad fruit, nor can a bad tree produce good fruit. Every tree that does not bear good fruit is cut down and thrown into the fire. So then, you will know them by their fruits.” – Matthew 7:15‭-‬20 NASB1995

Are we good trees or bad trees? Regardless of our intentions, we are producing fruit in our lives. This is a reminder to be aware of how we conduct ourselves. We also need to surround ourselves with good influences. Our examples and the example we set for others have a big impact and can result in eternal consequences.

MOLESKIN:
Good to see Hounddog back out!