F3 Knoxville

Pool Boy’s 1st Annual Black Friday JUCO Discount Coupon Special

THE SCENE:
Black & gloomy – just as much gloom as getting up and going shopping on Black Friday should be! Actual weather: ~45°F and dry.

F3 WELCOME & DISCLAIMER (Administered):
I’m not a professional Pool Boy or anything else. Know your injuries especially after Thanksgiving Day being yesterday.

WARM-O-RAMA:
6 each x El Capitan OYO
6 x Werewolf OYO
16 x Tempo Squat IC
6 x Tempo Burpee IC (12-count Burpee aka nice and slow)
6 x Decline Pushup on Curb IC
6 x Tempo calf raises on the curb IC (also nice and slow)

THA-THANG:
To the COUPON pile: Black Snake – Take an Indian Run, but the last guy has to weave his way through the Pax to the front of the line.

TODAY’S SALE: Everything is $9.99!

9 hard reps 99 “easy” reps Mary until done
Werewolves Calf raises – 33 left, 33 right, 33 both
Boat – Canoe 3 sec rotate, 5 each 10 count break then repeat
Fairy Jack Burpees 1/4 pushups Flutter kick
Pistol Squats (each leg) 1/4 squats BBS
Wall pull-ups / hangs Wall jumps
Wall sits 15 sec on 5 sec off

Next Up: Team Dora with Unlimited COUPONS!

Each team to do AMRAP individually and as a team AMRAP, pushing yourself and your team.

Base Exercise 1st Round 2nd 3rd 4th
1st person CMU in front Curls Rows Kettle Bell Swing Goblet Squats
2nd person Run in between with CMU
3rd person CMU Overhead Thrusters OHP Tricep Extensions Piston

Q decided close to time that upon completion of 2 full rounds of each exercise the teams would switch to Heavy Freddies (bicycles with a coupon). Might have switched too early because we had time for Mary.

Mosey back to the AO + two wagon wheels & 1 jailbreak. Will likely do more Black Snakes in the future instead after feedback I’ve received.

MARY:
We made it back too soon as we actually had time for Mary…

16 x 4-count American Hammers IC

16 x 4-count Mountain Climbers IC

COUNT-OFF & NAME-O-RAMA:
JUCO Super Couponers (couldn’t upload or paste image for some reason but you can see the pic if you click it)
15 HIMs

CIRCLE OF TRUST/BOM:
Black Friday marks the “start” of the holiday (formerly known as Christmas here in America) shopping season. It shows where we put our values and what care about. As Christians, it is the start of Advent where we celebrate God becoming man. It was also on Black Friday in 2016 that my wife left me for the first time. I had been so long in sexual sin against her and she had faithfully prayed for and sought reconciliation. I had been caught sending explicit messages to a woman in October of 2016 but for weeks wouldn’t repent. It was the middle of a storm but my wife was so patient even though she didn’t know to what extent I’d sinned. She moved out but left a note saying exactly what I needed to do in order to regain her trust and reconcile with her. She even said I’d be angry at the end of the note and that’s why she’d written to me instead of telling me to my face. I was even angrier about that than she’d anticipated. After a weekend of self-indulgence and pity yet still in my pride, from that point on I did the things she asked for to save face and keep the “goodies” of marriage- but I NEVER ONCE truly repented until June 24th of this year as I said in my previous Q: Let the Word of Christ Dwell in JUCO richly.

Valuing things rightly, properly takes an attitude and focus not on yourself but on God and others. As Philippians 2:3-11 says:

3 Do nothing from selfish ambition or conceit, but in humility count others more significant than yourselves. 4 Let each of you look not only to his own interests, but also to the interests of others. 5 Have this mind among yourselves, which is yours in Christ Jesus, 6 who, though he was in the form of God, did not count equality with God a thing to be grasped, 7 but emptied himself, by taking the form of a servant, being born in the likeness of men. 8 And being found in human form, he humbled himself by becoming obedient to the point of death, even death on a cross. 9 Therefore God has highly exalted him and bestowed on him the name that is above every name, 10 so that at the name of Jesus every knee should bow, in heaven and on earth and under the earth, 11 and every tongue confess that Jesus Christ is Lord, to the glory of God the Father.

3 questions we can take from this Scripture:

1. What are you valuing? Is it what the Bible says you should be valuing?
2. Are you considering others better than yourselves?
3. Are you asking (praying, begging, seeking) that God would give you the mind of Christ? If so, do it more and more. If not, confess and repent of not asking and ask God to help you ask and keep asking.

On Black Friday 2016 and until this year when my wife kicked me out of the house, I didn’t know what was truly important and did not humble myself. As I said before this was played out in my wife and I separating and now ending. Divorce papers were signed Nov 13, 2019. I valued everything but the one thing on this earth I’d now give anything to keep.

As we go through Advent, may you who read this 1) value the right things, 2) consider others better than yourselves, and 3) ask God to give you the mind of Christ so that you value what truly matters most – Jesus first, others second, and yourself last.

MOLESKIN:

Glad to have Abe from South Wake in North Carolina with us all week!

Pray for Cheatsheet & his daughter, Mandolin’s M’s mother with his M’s grandmother’s passing in her arms, Messi’s wife in the hospital, Junk’s wife’s post-chemo.

ANNOUNCEMENTS:
I forgot to say this but next Convergence next Saturday December 9th at the Truck Stop followed by 3rd F @Two Rivers Church.

Don’t forget about donations for the Veterans Home too! Mayberry will do whatever workout you plan if you say you’ll donate so don’t be shy (the last sentence may or may not be 100% accurate but the first one is!).

The Bernie Bear

THE SCENE: 31 degrees and misty mountain madness all about.
✔ F3 WELCOME & DISCLAIMER :  

Welcome to another episode of “Torture with Trolley”

WARM-O-RAMA:

  • Circle Burp – for about 25 burpees
  • 51 merkins
  • 51 guardrail dips
  • 25 Australian mtn climbers
  • 25 dancing crabs ( crab position with kicking legs )

Introducing The Clap Jack – a burpie, clap merkin, to star jack.

5 Clap Jacks

THA-THANG: The Bernie Bear

Up Jucomanjaro, switch every hundred feet

  • Bernie
  • Bear crawl

To corner

At corner do teams of four 100 foot sprints with mosey back. About 6 reps.

Then going down,  do mosey and crawl bears alternating every 100 feet to bottom

Through parking lot do 5 more Clap Jacks and 15 more Australian Mtn Climbers

MARY:

  • 51 Side Crunches
  • 51 Bay City Scissors (4ct at 45 degs, 4ct at 1 degs)
  • 15 Break Dancer Merkins (from lexicon)
  • 51 Flutters
  • 25 Crunchy Frogs (from lexicon)
  • 51 Slutties – spread eagle flutters
  • 20 Bropees (from lexicon – groups of two burpees with High Ten finish)

CIRCLE OF TRUST/BOM:
As I pray, make me willing to speak up, lift up, show up, and stand up for the ones Jesus loves and died for.  Help me to forget myself and my needs so that I can enter their lives and their need to know their deliverer and experience new freedom”

ANNOUNCEMENTS:

Still having F3 on Black Friday!

THE GOLDEN ROAD

THE SCENE: Low 50s and damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Static Stretching, Descending Burpees (x10,  x9, x8, x7, x6, x5) – Co-Q Bartman
THA-THANG:
Mosey to strip center parking lot for 15 more Burpees.

Mosey on to the base of Jucomanjaro. 8 cones spaced out going up to the summit. Each cone marked with an exercise.   Battle Buddies complete 50 reps total as a team, one exercising while the other runs to next cone and performs 3 hand-clap Merkins before running back. Once reps complete, teams move to next cone and repeat, making our way slowly to the top. Exercises: Jump Squats, LBCs, Incline Merkins, Monkey Humpers, Freddy Mercury (4ct), Decline Merkins, Windmills, SSHs.

Once PAX reached the summit, we were greeted by Waxjob, levitating amongst four blazing torches of fire and the Golden CMU perched atop of a large log seemingly engulfed in flames. Bartman presented the Golden CMU to JUCO but required exercises called by Judge Judy (10 Burpees) Booster (100 calve raises) and Spotter (25 Harry Rockettes) before it was handed over.  Judge gave a short speech about Spotter’s awesomeness and announced Spotter would be keeper of the CMU – well deserved!

Pax jogged back down the mountain with the inflamed torches ablaze. Once torches were extinguished in the duck cesspool, PAX performed Merkins – x40, x30 and x10 before circling up for MARY at the shovel flag.

MARY

Really slow Peter Parkers – Co-Q Bartman
COUNT-OFF & NAME-O-RAMA
32 strong


CIRCLE OF TRUST/BOM:
Judge Judy told a story of a hostage situation he encountered at work and the tremendous leadership and bravery displayed by law enforcement during the event.  What difficult Jester in your life is Christ asking you to clean up? Do you have the courage to obey his command, even when it feels like too much to ask?
MOLESKIN:

Golden CMU handoff was absolutely epic. Thank you Bartman for co-Qing with me and Waxjob, La-Z-boy and Code Brown for making the ceremony so creepy, yet awesome.
ANNOUNCEMENTS:
Abscess traveling to Cleveland for 1 year anny.

Demonstration

THE SCENE:   43 and clear
F3 WELCOME & DISCLAIMER:  Administered 
WARM-O-RAMA:

Abe Vigoda IC x 8
Finkle Swings (demonstration!) OYO
Chinook (demonstration!) IC x 8
Seal squats (demonstration!) IC x 8
Pickle pounders IC x 10
E2K L&R (demonstration!) IC x 6

THA THANG:

Come!  Bring 6 CMUs and mosey to “Aww Hill”.  Q calls out “up”, “down”, or “bernie” and the PAX run up, down, and backerds…

Come!  Mosey to the “Stairway to Nowhere”.  Form two teams for a little competition.

Three at a time from each team will carry CMUs to the top of the steps and back while the rest of the team performs listed exercises in cadence (metronome set to 95 BPM).  Once runners return, start the next exercise while three new men run the steps.  Repeat until one team finishes the list.

List of exercises is;

SSH
Seal squats
Merkins
Hello Dolly
Mountain Climbers
E2K (Right)
Tempo Merkins
E2K (Left)
Iron Mike
6-inch plank
All run to the cone and back
Scorpion Dry Docks (left leg)
Monkey humpers
Scorpion Dry Docks (right leg)
Side crunch L
Side crunch R
Bobby Hurleys
Flutter kicks
Werkins
Pickle pounders
Shoulder taps
All run to the cone and back

Come!  Mosey back to the Shovel Flag

MARY:

Geronimo!

COUNT-OFF & NAME-O-RAMA

33 men counting the Rushers.  2 bugged-out before the pic.

Welcome!  FNG to-be-named (that dude CRUSHED the workout without even breaking a sweat!  I think I even saw him yawning a half-dozen times…)

Glad to have you!  2 from down-range (Chattanooga), “Blindside” and “Laces Out”

CIRCLE OF TRUST/BOM:

It’s been said that when leading his army in conquest, Julius Caesar would never tell them “go forward” – instead, he would move first and then tell the army behind him, “Come!”.  This morning, I want to talk about leading by example – and more specifically to those of you who are fathers – about leading your children by your example.

In some ways, your sons and daughters will become what you are – are you being what you want them to be?

In the mid-19th century, J.C. Ryle wrote a book, “Duties of Parents”.  Here are a few nuggets of wisdom from the book;

  • Train them (your children) remembering continually the influence of your own example
  • Instruction, advice, and commands will profit little unless they are backed up by the pattern of your own life
  • Your children will never believe you…so long as your actions contradict your counsel
  • They will seldom learn habits which they see you despise or walk in paths in which you do not walk yourself
  • What they see has a much stronger effect on their minds than what they are told

Your actions speak much louder than your words.  Are you demonstrating right living?

You must be demonstrating for your sons and daughters, habits which will produce healthy bodies (exercise, eating well…).  More importantly, you must demonstrate habits which promote healthy relationships (trustworthiness, self-control, kindness, vulnerability…).  Most importantly, you must be persistently demonstrating through observable action, habits which promote a healthy soul (charity, prayer, reverence for the Name of God, studying the Word of God…).

“Whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable…excellent…and praiseworthy” (Philippians 4:8).  You must fill your own mind with these things – and DEMONSTRATE them to your sons and daughters.

They are observing you, Dad!  Are your behaviors promoting the young men and women that you want them to be?

The parent who tries to train without setting a good example is building with one hand and pulling down with the other.” – J.C. Ryle

A lot of today’s exercises we did to failure.  Do you ever fail at being the example you want your children to follow?  I wish I could say that I never have setbacks – that I can always tell my sons, “Imitate me, just as I imitate Christ” (1 Corinthians 11:1) – but that’s not the case.  I fail sometimes, and those failures are counterproductive to my hard work.  Just three days ago, at the end of what had been an incredible and memorable boys-only weekend, I lashed out at my oldest and called him a “stupid ass” (for nearly blinding his little brother by directing a leaf blower right into his face…).  For all the time and energy my wife and I spend building him up and up… with that emotional outburst, I tore some of our hard work down.

For I do not do the good I want to do, but the evil I do not want to do—this I keep on doing” (Romans 7:18) – (Hat tip to Anchorman for his Q last week)

Inevitably, you’re going to fail as well.  What then?  Here’s what I did last weekend (after the emotion died down)…  I explained my reaction – I was volcanic at him because he could have very seriously hurt his brother.  I admitted my mistake – which was assuming that he’d done it on purpose for a laugh.  I asked his forgiveness and talked to him about how I could have reacted differently.  He sees me trying hard to be a better father.

DEMONSTRATE right living for your children, men.

 

3 CHALLENGES for today – from easiest to hardest…

#1: Commit this to memory;
Proverbs 20:7 “The righteous man walks in his integrity; His children are blessed after him.”

#2:  What is something that you want your kids to do or be that you will START DEMONSTRATING for them?
(For me, it’s reading scripture.  I often read on my phone, but for all my sons know I could be playing Candy Crush…  I need to be more deliberate about outwardly demonstrating that habit – it can be as simple as reading an actual paper Bible, or including them in discussion)

#3:  What is one unhealthy part of you that you do not want your kids to do or be – and you will STOP DEMONSTRATING for them?
(For me, it’s reacting emotionally)

MOLESKIN:

  • Prayers for Guardrail’s family in Chicago, for Gump and his wife as they have a baby today (!), praise for Mailbox’s answered prayers from Monday!
  • Here’s a link to the book I quoted above.  At only 25 pages, it’s a quick read.  Review pages 20-21.  https://chapellibrary.org:8443/pdf/books/dopa.pdf
  • The workout didn’t seem nearly hard enough today.  I’ll be scheming about how to bring more pain next time I’m on Q.
  • If you’re up for it, share in JUCO Group Me about life changes you will make to better demonstrate right living (Answer Challenge 2 and/or 3)

ANNOUNCEMENTS:

Convergence December 7th!!!!

Juco 1500 II

THE SCENE: cold, dark and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 ct cherry picker, 10 ct Moroccan night club/little baby arm circles (sort of) get your CMU and mosey to the big lot

THA-THANG:

The 2nd Monthly “JUCO 1500” performed in the big parking lot, the backside of campus.  each station was a parking space. The bear crawls, lunges and cmu mosey were all from line to line from one end of the lot to the other. If all 5 rds were performed the total reps would equal 1500 and the total distance would be approximately 1.5 miles. Below is a link to the spreadsheet to enter your reps if you’re interested in keeping count and tracking your improvement. I’ll be glad to enter your # for you as well if you want to send it to me. If you don’t care that’s okay also.

https://docs.google.com/spreadsheets/d/1QvJB3KJoW9XvUVQYBBMQ-kUdJR3yOgKx_jjZbzyHQxY/edit#gid=0

The JUCO 1500 will be repeated on 2019-12-18!

MARY:
N/A


FF & NAME-O-RAMA
21in attendance
CIRCLE OF TRUST/BOM:

 

I spoke briefly about the power of prayer and shared about how praying out loud and together very specifically about a situation has resulted in a very specific response. a few verses to support this are below.

James 5:16 New International Version (NIV)

16 Therefore confess your sins to each other and pray for each other so that you may be healed. The prayer of a righteous person is powerful and effective.

Philippians 4:6 New International Version (NIV)

Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God.

 

 

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
This same workout will be repeated on Wednesday, December 18th for anyone that wants to get in on the next one. for those there today, be sure to send me your accumulated reps if you want it logged