F3 Knoxville

Tag: Frenchie

What’s in a name

THE SCENE: Rainy but warm… and rainy

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Windmill
  • Tempo Squat
  • Cherry Picker
  • Imperial Walkers
  • Moroccan night clubs

Getting stretched out and warmed out.

THA-THANG:

Mosie to the library cover, stopping along the way to do some pull-ups on the ladder statue.

Two sets of exercises:

  • A
    • Burpee x 10
    • Squats x 30
    • Right Hand High Merkins x 20
    • Rainbow Drops x 50
    • Toe Merkins x 50 (heal raises)
  • B
    • BBS x 10
    • Lunge x 30
    • Left Hand High Merkins x 20
    • Kick Throughs x 50
    • SSH x 50

Complete set A then run across the covered walkway to the set B location.
The second time around, skip the first exercise. Each time skip another exercise till you do the last exercise.

Next, grab some coupons from the car trunk conveniently nearby and complete the following exercises:

  • Coupon swings x 15
  • Front Squat with Coupon x 10
  • Burpee with Coupon press x 10
  • Reverse Lunge with coupon curl x8/8 (each leg)
  • Heavy Hammers x10 (4 ct)

Almost out of time so mosey to the flag. Arrive just in time to catch Rush standing around. No time for Mary.

MARY:
No time

CIRCLE OF TRUST/BOM:
I wanted to share a little about one of the big themes of the Bible, Exile. It first shows up at the very beginning in the garden when Adam and Eve are exiled from the Garden. Later, Isreal is exiled from the promised land. Even Jesus in his ministry was homeless and cared a lot about others who were displaced and without a home.

This concept of exile throughout the Bible is a picture of the human condition. Living in a broken world that’s not quite home. Longing for wholeness and a place of belonging. The early Christians called themselves sojourners or wanderers as they looked to heaven as their ultimate home and Jesus as the path to restoration and belonging.

I invite you all to be wanderers with me and be reminded that our ultimate hope and home is in Heaven.

Watch this. It’s really great.

https://bibleproject.com/explore/video/exile/

MOLESKIN:

ANNOUNCEMENTS:
CSAUP Saturday, Donate to the Wesley house ministry if you can.

Maracan Chaos and Food

THE SCENE: 36, dry and wonderful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Maracan Night clubs, Maracan Rockets (i used the wrong name so we stuck with all things Maracan), Maracan Cherry Pickers, Ladder Tyson merkin up to 5, Mountain climbers

THA-THANG:
This workout followed Guardrail’s attention span, so a little of everything:

  • Racoon crawl the perimeter of an island in the parking lot
  • 15 Guardrail Dips, because
  • Green light length Plank
  • 15 Monkey Humpers at the intersection of HV & Bryant
  • Crazy Apple double apple sauce Indian run in the dark, glad no one collided, but at least we didn’t notice the hill was huge.
  • Found 5 abandoned CMUs that we returned to their proper home
    • 10 Merkins & CMU Rifle Carry
    • 10 Thruster & Lunge Walk
    • 10 Heavy American Hammer & Bear Crawl
    • 20 Triceps curls & Bernie loop
  • 5 Pull ups while others held a canoe & boat
  • Returned the CMU and did a wall sit
  • 11’s on the hill behind the railing with Smurf Jax at the bottom, Plank Jax at top
  • Ladder sprint in the biggest parking lot
    • 10 Burpee, Sprint to 1st line
    • 20 Maracan LBC, Sprint to 2nd line
    • 30 Maracan Squats, Sprint to the 3rd line

MARY:
Plenty of time for Core: Flutter kicks, Box cutter, Super rows, Heels to heaven, LBC, Freddie Mercury
CIRCLE OF TRUST/BOM:
Be like Jesus – Eat with someone

“The Son of Man has come eating and drinking” Luke 7:34a

While not the main point of the verse, the fact is Jesus connected with people over food.  We should do the same.  The challenge is simple.  Before this time next week, take someone to a meal or coffee or better yet have them in your home.

invite someone from work, someone here (or who hasn’t been here in a while) or someone you don’t know

Bananas distributed as a reminder to share food.

ANNOUNCEMENTS:
CSAUP event at Asylum next weekend!  Register

T-shirt order deadline is upon us.  Just need 1 or 2 more I think.

Wesley House donations still open!

Lil’ Changes

THE SCENE: Calm, Dry Wonderful 37°

F3 WELCOME & DISCLAIMER Delivered
WARM-O-RAMA:
Overhead Claps: Seal Claps: Tempo Squats: Imperial Squat Walkers (poorly counted): Tempo Merkins: Cherry Pickers: OYO stretch
THA-THANG:
Mosey to the stairs by the new building.

1st Lap Bear crawl up the stairs, skip, crawl bear down, 3 Burpees (thanks for the HC reduction) Bernie back

Little change

2nd Lap Crawl Bear up the stairs, skip, Bear crawl down, 3 burpees, Bernie back

Mosey to the new half wall

22 Dips at top with feet far, 2 diamond Merkins & 2 Wide merkins at the bottom.

Little change for 2nd round: feet close; Little change for 3rd round: One foot up

Mosey to the courtyard

Run a lap: little change: Long stride.  Little Change: short stride: Little change; No arm (half lap)

Mosey to the loading dock

Plank, 2 at a time, jump up on the dock, run down the ramp and release 2 more, newtons ramp style.

Mosey to the far end of the big lot

At each lot entrance 5 Kick throughs.  Got between spots with bear crawls, bernie, long jumps, wheel barrows and finally skipping.

Mosey to the guardrail for some derkins; Finished with sprints between the arrows.  Little change: Flat, then uphill, then downhill and then flat again.

MARY:
Got to spend some time doing Freddy Mercury, Starfish, BBS, Heel touches
COUNT-OFF & NAME-O-RAMA
13 Men, 5 rushers
CIRCLE OF TRUST/BOM:

If your spiritual life is in a rut, maybe it’s not big changes you need.  If your not being fruitful or it’s ineffective take little steps.

Consider 2 Peter 1 5-7

For this very reason, make every effort to supplement your faith with virtue, and virtue with knowledge,
and knowledge with self-control, and self-control with steadfastness, and steadfastness with godliness,
and godliness with brotherly affection, and brotherly affection with love.

A small faith, supplemented with virtue: Might just be keeping your word and coming out here b/c you said you would. Or the virtue of opening your heart to your family and being present despite distractions.
Virtue with knowledge: Take some time to study God’s word and take it seriously; hint: don’t go it alone
Knowledge with self control: Figure out how to control your body, desires and ambitions. That’s a differentiator.
Steadfastness: Do it for a long time and you get godliness
godliness which results in brother affection because God is full of affection for every brother.  Finally resulting in Love.  Just as Jesus loved us.

Be faithful to your Savior, Be faithful to your family, be faithful to your Church
But try a new time of day for study, a new setting for prayer, Try a new posture
Reach out to a friend and pick a 3 day reading plan together or a short book of the bible

For this very reason, make every effort to supplement your faith with virtue, and virtue with knowledge,
and knowledge with self-control, and self-control with steadfastness, and steadfastness with godliness,
and godliness with brotherly affection, and brotherly affection with love.
For if these qualities are yours and are increasing, they keep you
from being ineffective or unfruitful in the knowledge of our Lord Jesus Christ.
2 Peter 1:5-8

ANNOUNCEMENTS:
CSAUP at the end of the month, Camping trip in April and T shirt order (see slack for details on all 3)

Ladder for 2022

THE SCENE: a warm and dry 34

F3 WELCOME & DISCLAIMER:

Properly administered


WARM-O-RAMA:

  • Cherry pickers x 8
  • left over right/right over left leg stretches
  • baby arm circles forward/backward x 10
  • tempo squats x 10
  • tempo merkins x 10
  • Imperial Walkers x 10
  • concentration SSH to 25

Dart gun lost concentration so everyone had to do 5 Burpees on their own. I expect better dart gun.

THA-THANG:

Single file mosey to coupon pile with leader dropping off and doing merkins till the 6 catches up.

Part 1: Ladder on a Hill

  • A: 10 Burpees
  • B: 20 Merkins
  • A: 30 Iron Mikes
  • B: 40 Squats
  • A: 50 Heavy Hammers
  • B: 40 squats
  • A: 30 Iron Mikes
  • B: 20 Merkins
  • A: 10 Burpees

Group A exercises were done at the coupon pile
Group B exercises were done at the top of the stairs by the pull-up bars.

Mosey to the big parking lot for part 2

Part 2: Bernie Race

  • Start at the curb and Bernie to the first line
  • Complete 15 LBC’s
  • Bernie to the second line
  • The first person to the line chooses an ab exercise and does 30 reps while everyone else does 15 reps.
  • Continue to Bernie between lines with the winner choosing the ab exercise and then doing double reps.

Mosey to the geese parking lot to finish out.

Part 3: Merkin ladder

  • Start perpendicular to the parking space lines
  • Bear crawl 2 lines
  • do 1 Merkin
  • Lunge 2 lines
  • do 2 Merkins
  • Continue alternating bear crawl/lunge and add 1 merkin every 2 lines

Finish off with some squats and sprints.

MARY:

  • Hello Dolly x 15
  • 1 Minute plank with Butter Knife mixing it up
  • time!

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Some encouragement for 2022.
It was a tough year for me personally with family stuff, covid, and work changes. Working remote was a surprising challenge that was unexpected.

I was reading a verse recently that I found encouraging and wanted to share with everyone.

Deut 7:9 –

Know therefore that the Lord your God is God, the faithful God who keeps covenant and steadfast love with those who love him and keep his commandments, to a thousand generations.

This highlights God’s eternal nature, his power, and his faithfulness above and beyond what would be expected. It also shows his involvement with us and commitment to those who choose to follow him.

Hopefully, this can be some encouragement to you for the coming year.

Givin’ Out Free Shiners

THE SCENE: Mid 30’s, kinda damp.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

25 SSH, 5 Cherry pickers, 10 Tempo Merkins, 10 Tempo Squats, Ring of Fire

THA-THANG:
Mosey to the coupon pile with three stops to do: 20 x 4 count Hillbillies, 20 x 4 count Imperial Walkers, 20 Pistol Crunches

Heavy Dora with a bear crawl from the asphalt near the stairs to the concrete by the trash can.

  • 100 Skull Crushers
  • 200 Curls
  • 300 Bench Presses

11’s on the hill

  • start with 10 Twinkle Toes on the bottom and 1 squat at the top
  • Mosey back to the Flag.

CIRCLE OF TRUST/BOM:

Rivers do not drink their own water; trees do not eat their own fruit; the sun does not shine on itself and flowers do not spread their fragrance for themselves. Living for others is a rule of nature. We are all born to help each other. – Author Unknown

For those of you who don’t know, I taught here in Knoxville for 5 years. My former students are now all in their mid to early 20’s and that air of invincibility is wearing off. I don’t have all the answers to their questions but more than anything, it means the world to those guys that I care enough to reach out and listen, offer what advice I can or even just grab a meal with them. More often than not though, I do know what they are going through and I do know what to suggest to them because it is the same stuff I went through and I give them the same answers that Dillard Harwell, John Austin Smith and Sandy Crow gave to me when I was their age. Those were my mentors and all three of them are now dead.

Most of us are overdue on bringing someone alongside. Don’t overthink it. Two of my three mentors started everything off with food. One to the Sizzler and the other to his house for a meal. It can be as easy as bringing someone along with you to something you already do. Sketchy goes to church with me and lives just down the street. I get 10 minutes with him on the way here and 10 minutes on the way home with him. If my fat self comes here three times a week, that’s an hour I have to chat with this young man on a drive that I was going to make anyways. And do you know what the best part of it all is…guess who is being a good example to my three sons and bringing them along with him on things he was going to do…Sketchy. 

Good ideas are like food, they have expiration dates. They spoil if you don’t use them. Just as you thanked a mentor on Monday, do some mentoring today. If counsel, give counsel. If time, give time. You’ve got to eat today; don’t do it alone. We become all things to all men so that we might save some. (1 Cor 9:22)