F3 Knoxville

Tag: Ginger

Loopy Guardrails

THE SCENE: 70 degrees, clear, dark and muggy just how we like it
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Moroccan Night club | Newton’s Cradle | Cherry Pickers | Mountain climbers
THA-THANG:
Count off into groups of 3 for a Railroad Run the the bottom of the parking lot by the duck pond

Parking Lot Hill Loop

  • Bernie Sanders & Wheel Barrows (or bear walk if solo)
  • Lunge Walk & Crawl Bear down
  • Sprint and Frog Jump Back up

Guard Rail Loop – 3 stations (2 on guardrails on the East side of campus)

  • Station 1: Derkins x20, Guardrail hops x20
  • Station 2: Tricep Dips x20, Guardrail climbs x20 (Plank on ground perpendicular to guardrail, climb to hands on top of guardrail plank)
  • Station 3: 4 count Flutter kick x20, One leg Turkish Get ups x20 (10 each leg)

Mosey back to AO Flag: 10 Burpies, 10 Cross climbers

COUNT-OFF & NAME-O-RAMA
19 HIM’s for the Thang, 1 FNG, Welcome Mailbox.

6 HIM’s did a long run.

CIRCLE OF TRUST/BOM:
Eph 5:15-16 Look carefully how you walk, not as unwise but as wise, making the best use of time because the days are evil.  Therefore, do not be foolish, but understand what the will of the Lord is

Discerning the will of the Lord for your life and your behavior takes some personal rules.  They apply to you and are a little different for everyone, but you should have some guardrails in your life to keep you safe.  1 yr ago this past Sunday was my biking accident and I learned two things about guardrails
1) They are hard so don’t hit them but what is on the other side is worse

2) If you are by something that needs a guardrail, don’t go alone
Guardrails protect and direct
Personal Standard of behavior – Keeps you from doing spiritual damage to your life and those you love (Borrowed this definition from Andy Stanley)
* Simple but hard example: Alcohol – if you are getting drunk or more than one person mentioned your drinking as a problem, that’s a problem; that is sin.  Set some boundaries and hold to them.  Zero drinking for some, accountability for all.
* Harder to measure but way more common: Work-a-holic or crippling financial debt – get some guard rails up.  Set some spending limits, make lifestyle changes that put God and family first and work and money in the back seat.  Get a firm stop time on work and respect family time.
* Hardest thing for most men: Sexual sin.  How are you protecting your family from your sex drive crashing your marriage into the ditch?  Make some guardrails, yes rules.  Hitting a guardrail hurts, but learn to like them being there and then don’t hit them- don’t even get close.  They are there to protect you.
 * Even something as good as Fitness may need a guardrail – we can get so into F1 that we neglect other areas – we skip devotional times to post better times or more workouts.  Have guardrails to keep fitness from becoming an idol. Fitness is good but get some guardrails to direct you to the best thing in life – a life lived for Jesus Christ.

Learn to love the guardrails – it’s not a restriction to hate but protections that show God is moving in your life.

Put up some guardrails in your life, share them with a brother – don’t go alone where the danger is high and keep your life on the most God glorifying path.

MOLESKIN:
Keeping mind that guard rails are personalized and not prescriptive for all: share in the group me some of the guardrails that you have in your life that have protected you and that you would want some brothers to hold you too if you were getting too close or over the guard rail.
ANNOUNCEMENTS:
Prayers for a fellow HIM’s wife’s cancer diagnosis, Poolboy and Judge Judy & fam.

Recruit some FNG’s…. business cards available to help with that but your personal invite will work best!

Been a long time, JUCO…

THE SCENE: 71 and clear and muggy as hell.

F3 WELCOME & DISCLAIMER: Finally did it right this time.

WARM-O-RAMA:
1. 15 SSH – 4ct, IC
2. 15 Tempo Squat – 4ct, IC
3. 10 Arm circles – 4ct, IC (both directions)
4. 15 Merkins – 4ct, IC
5. 10 Cherry Pickers – IC

Form 2 Lines: Death March (last person 3 burpees, then run to front of line) to Physical Plant.

THA-THANG:
1. CMU: 20 bicep curls, 20 overhead presses, 20 squats, 20 BBS w/CMU
2. Bear crawl dragging CMU to Hill
3. Doras (partner-up): 1 partner starts on 100 merkins, 200 BBS, 300 squats while other partner starts on sprint w/CMU up/down the hill – switch off with partner until rep count complete. Return CMUs to Physical Plant.

4. Final Push: Sprint in big parking lot – light pole to light pole.

Mosey to Shovel Flag for Marys.

MARY:
Weed Whacker led in Flutter Kicks and WAXJOB led the Wax Job Special: ROW, ROW, ROW YOUR BOAT.

COUNT-OFF & NAME-O-RAMA
Booster, Mandolin, Spotter, Nutmeg, Finger Food, Trolley-RESPECT, Pool Boy, Guard Rail, Ginger, Mermaid, Commission, Chaco-RESPECT, Anchor Man, Jitters, Wax Job, 5K,5 Sgt Slaughter, Erector, Weed Whacker, J-Lo, Focus, Nadia, Gump, and me, Snaggletooth

CIRCLE OF TRUST/BOM:
We commit time and discipline to strengthening our physical bodies. How are we strengthening our spirits for the battles we are in? Ephesians 6: 10-18 gives us a good picture of the spiritual battle that wages around us.

The Armor of God
10 Finally, be strong in the Lord and in his mighty power. 11 Put on the full armor of God, so that you can take your stand against the devil’s schemes. 12 For our struggle is not against flesh and blood, but against the rulers, against the authorities, against the powers of this dark world and against the spiritual forces of evil in the heavenly realms. 13 Therefore put on the full armor of God, so that when the day of evil comes, you may be able to stand your ground, and after you have done everything, to stand. 14 Stand firm then, with the belt of truth buckled around your waist, with the breastplate of righteousness in place, 15 and with your feet fitted with the readiness that comes from the gospel of peace. 16 In addition to all this, take up the shield of faith, with which you can extinguish all the flaming arrows of the evil one. 17 Take the helmet of salvation and the sword of the Spirit, which is the word of God.

18 And pray in the Spirit on all occasions with all kinds of prayers and requests. With this in mind, be alert and always keep on praying for all the Lord’s people.

MOLESKIN:
Once again, I’m moved by how blessed we are to be able to get better together. But I’m also amazed by the struggles that we have in our individual lives: marriage, family, work, church. Life is tough and not all of us are winning in our struggles, but there is tremendous hope in Christ: We are more than conquerors through Christ who loved us.

ANNOUNCEMENTS:
A few announcements were made…

JUCO IPC week 4-DONE!

THE SCENE: Nice! mid 60s at JUCO
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Quick:  15 SSH, 10 mountain climbers
THA-THANG:
Iron PAX challenge Week 4.  LAST ONE!!!

  • 100 merkins/squats and 200 yd coupon carry
  • 100 Bonnie Blairs/coupon swings and 200 yd coupon carry
  • 100 Walking lunges/squat thrusters w/ coupon and 200 yd coupon carry

3 rounds total for 900 total reps and 1800 yds of carries.

MARY:
Nada.  Some PAX helped others finish up.
COUNT-OFF & NAME-O-RAMA
22 crushed Iron PAX challenge week 4.
CIRCLE OF TRUST/BOM:
1 Thess. 5:17 “Pray without ceasing”.  My pray life has been something of a constant struggle. I just simply haven’t made it the priority it should be.  It should be part of our everyday lives and practically a constant state of mind.  Jesus warns against “meaningless repetition” in Matthew 6:5-8.  In context, it sounds more like he is calling out people who may try to sound good before men with their prayers and don’t have their focus on the fact that they are speaking to God.  However, I think it is reasonable to apply any meaningless prayer that one may say.  For example, I tend to have a standard before-meal prayer that I always use.  There is no real meaning and no true thankfulness behind it.  He says to “pray to your Father in secret” so that you don’t focus on being seen by men.  Make sure you are keeping your focus on speaking to your Creator.  Maintaining a relationship with God requires spending time in prayer with Him just like any relationship requires a time investment.  Sometimes it may be difficult to find the words, but if we put in the time, God will hear even if we don’t know what to say.
MOLESKIN:
Nice job to all the PAX this month for completing the Iron PAX challenge!
ANNOUNCEMENTS:

9-11 Memorial Workout

THE SCENE:  Clear and comfortable

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
3 count Moroccan NIght Club x 10, 5 Burpees Cherry Pickers x 10, 4 Burpees, Little Baby Arm Circles-Front x10, Little Baby Arm Circles-reverse x10, 3 Burpees, Tempo Squats x10, 2 Burpees – Mosey

THA-THANG:

Mosey to Mt. Jucomajaro. Proceeded to attempt 4 ascents to the top, 1 ascent is equal to approximately 25-30 flights of stairs. The goal was to attain 110 flights, equal to 1 of the World Trade Center Towers. some PAX added burpees , etc. at the top of each lap to add to their challenge. a few completed 4 laps. most got a solid 3 to 3-1/2 in.

MARY:
Group finishing their last lap at base of Mt. Juco held an Al Gore until most arrived, Flutter Kicks x20, Freddie Mercury x20
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Shared Matthew 5:38:39 in light of the days significance. See the link to the youtube video I mentioned.https://youtu.be/VV6BtdNaI8E

Matthew 5:38-48 English Standard Version (ESV)

Retaliation

38 “You have heard that it was said, ‘An eye for an eye and a tooth for a tooth.’ 39 But I say to you, Do not resist the one who is evil. But if anyone slaps you on the right cheek, turn to him the other also. 40 And if anyone would sue you and take your tunic,[a] let him have your cloak as well. 41 And if anyone forces you to go one mile, go with him two miles. 42 Give to the one who begs from you, and do not refuse the one who would borrow from you

MOLESKIN:
Prayer Requests for Mermaids moms surgery and Trolleys family member with a Thyroid issue. (Apologies Trolley, I forgot the person you mentioned name)
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Full Body Burn

THE SCENE: Beautiful calm morning.  Watch out for Ants
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, SSH, Partner Leg Swings

THA-THANG:
Reverse Indian Runs to CMU pile: Squats, Merkins, Burpees

4 Corners (75% mosey on the long stretch, recovery mosey on the short stretch).  Drop last Corner each round until only 1st Corner remains:

  • 1st corner w/ CMU’s
    • 25 Squats
    • 25 OH Press
  • 2nd corner(4 count)
    • 25 Freddie Mercuries
    • 25 Flutter Kicks
  • 3rd Corner
    • 25 Merkins
    • 25 Plank-Ups
  • 4th Corner
    • Superman Hold – 30 Seconds
    • 50 Feet Crossovers (single count)

Upper Body Burn

  • 25 Curls
  • Jog to other end
  • 5 Burpees
  • Jog back to start
  • 25 Tricep Extensions
  • Jog to other End
  • 5 Burpees
  • Jog back to start
  • 15 Curls
  • Jog to other End
  • 5 Burpees
  • Jog back to start
  • 15 Tricep Extensions
  • Jog to other end
  • 5 Burpees
  • Jog back to start
  • Calf Raises

MARY:
No Time for Mary!
COUNT-OFF & NAME-O-RAMA
25 Hims
CIRCLE OF TRUST/BOM:
A strong-hearted man mean having the power and freedom to be the man you want to be, no matter the circumstance and also knowing the only real and true thing about us is what God says about us

Faith is never static… If it is not increasing, it is decreasing.  Just like we exercise our bodies, we need to exercise our faith each day.
MOLESKIN:
Prayer Requests: Pool Boy – Finances/Family, Judge Judy – wife’s anxiety, Mr Rogers, Jim Johnson

ANNOUNCEMENTS:
N/A