F3 Knoxville

15 Days Away…

AO: juco
Q: Windex
PAX: Guardrail, Mailbox, Love Shaq, Wheelchair (Jonathan Perelman)
FNGs: None
15x SSH, LBAC Forwards and Backwards, Tempo Squats, Tennessee Rocking Chair

Mosey to the big lot – stop, drop and do 1 Merkin w/ 4 Plank Jacks and progress through 2,8 – 3,12 – 4,16 – 5,20.
Mosey around a few islands and find a tree with some grass – stop, drop and do 1 BBS w/ 4 (2 count) American Hammers and progress through 2,8 – 3,12 – 4,16 – 5,20.
Mosey to the quad and find the brick wall(s) and get down on some 15’s. As follows:
1 Dip (one side of wall), 1 Merkin (on top of wall), 1 Dip (other side of wall). That’s :point_up:. Run to the covered area down the stairs and do 14 Squats. Repeat until finished with 15’s.
Mosey back the way we came and stop at the last stop sign before the flag – do 15 Burpees collectively (3 each). Mosey to the flag.

Flutter Kicks, Freddy Mercurys, Hello Dollys, and LBC.

UnCOVEred this Saturday. Dad camp in August.

Jeremiah 29:11
For I know the plans I have for you, declares the Lord. Plans to prosper you and not to harm you, plans to give you hope and a future.
– The plans He has for us always exceeds our wildest expectations because it aligns with what we are meant to be doing, not what we expect we should be doing.

Proverbs 27:1
Do not boast about tomorrow, for you do not know what a day may bring.
– This does not forbid preparing for tomorrow, but presuming upon tomorrow

God’s Perfect Timing

On June 25th my daughter went about her normal Tuesday stuff, and Beki and I took my mom up to Cades Cove. The entire time we were up there, Beki felt stressed about not having cell service. The second that we got out of the park, and her phone got service, she got a phone call from a stranger who was with Maddie and stopped to help. She didn’t miss a call, there weren’t a bunch of voicemails…it was literally that the service bars came back, and the phone rang. Perfect timing. We rushed to UT and were there when the ambulance showed up. Perfect timing. Work was at a point that I could step away and be there the entire time. Perfect timing.

But in all of this, I’m looking for, and becoming more aware of God’s timing. My daughter has been struggling with anxiety and depression, and then, boom, throw this on top of all of that. I just have to keep remembering that there is a plan in all of this, because God’s timing for everything, no matter what, is never off.

When I think about Maddie’s accident, I can’t help but wonder “how does this align with what she is meant to be doing?” I don’t know the answer to that question, but I pray that Jesus would reveal the answer to her, because I know that she is wondering as well.

Thank you guys for all the prayers and support. I’m extremely happy to say that she’s coming home tomorrow!! 😃

The Pentecost of Pentecost

AO: juco
Q: Commission
PAX: Wheelchair (Jonathan Perelman), Love Shaq, Ike, Data, Guardrail, Windex, Fetch, Mailbox, Lt. Dan
FNGs: None
Side straddle hop x 25 (4 count)
Cherry pickers x 5 (4 count)
Tempo merkins x 10 (4 count)
Tempo squats x 10 (4 count)
Flutter kicks x 10 (4 count)

Mosey to Sophomore Hill

50 merkins, 50 bear crawls and jog the remainder to top of hill
50 raised leg crunches (alternate at 25), 50 shuffle steps to the right and jog the remainder to the corner
50 monkey humpers, 50 lunges and jog the remainder down the hill
50 flutter kicks, 50 shuffle steps to the left and jog the remainder to the corner

50 sets of stairs (up counts as two, down counts as two)
50 mountain climbers (4 count)
50 American Hammers (4 count)
50 Heels to Heaven (4 count)
50 LBCs

This is the 50ish day follow up bootcamp from Pentecost workout that followed 50 days after Easter and the resurrection of Jesus. A life changing, world changing and eternity changing thing happened over those 50 days after the resurrection and the men of JUCO were invited to do some powerful in their lives with 50 days.

Updates as follows:

Love Shaq has been hitting up camps with his students to develop better relationships and has some professional development coming up later this summer that should equip him with some better tools for the classroom.

Fetch – Some journaling has happened but he wants to be more consistent with it.

Guardrail – Solid on pullups but injured his wrist doing hand walking. Wants to do better with encouragement and prayer.

Commission – This push has been just what I needed to kickstart the development I hope to build and everything is on track with the timeline I set.


AO: juco
Q: Erector
PAX: Breadstixx, Fetch, Booster, Guardrail, Dart Gun, Wanderer, Windex, Love Shaq, Erector
FNGs: None
15 SSHs, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan Night Club, 10 tempo squats, 5 cherry pickers
Mosey to JuConte. 8 cones were placed along the way up the hill and around the corner at the top. Perform the prescribed exercise and move on to the next. Complete all exercises and return to start for AMRAP.
-15 Burpees, 30 lunges total, 25 merkins, 50 SC mountain climbers, 30 squats, 20 staggered merkins total, 50 calf raises, 20 Carolina Drydocks.
PAX led: flutter kicks, pickle pounders, Freddie Mercury, merkins, LBCs
UnCOVEred coming up
My wife and I had a “staycation” this week. We took the kids to visit with grandparents, and I took a couple of days off from work. We get so busy in our day to day that we tend to forget how much of a blessing a wife is to us and our families. Proverbs 31 contains a description of a wife’s worthiness. In particular, verse 10 tells of her worth. “Her worth is far above jewels.” Our wives are a treasure that is far above value. If you are anything like me, you probably don’t tell her this often enough. There are far too many marriages that end for many reasons. Don’t let lack of appreciation for all she does be a reason for strife in your marriages. Remember to thank her for her contributions to the family. Show her that you love her. Make time to spend with her. She needs to feel appreciated.

Johnny 5 is Alive – Short Circuit

AO: juco
Q: Butterknife
PAX: Waffles, Windex, Dart Gun, Guardrail, 5K, Lt. Dan, Wanderer, Butterknife, Love Shaq
FNGs: None
Tempo Merkins
Tempo Squats
Cherry :cherries: Pickers

Line up and mosey to the spot with the leader falling off and doing 2 burpees

Drills around our circuit: shuffle, high knees, high heels, and skipping

12 station circuit 45 seconds at each station running all stations and stopping at the next.

Fighter Merkins
Curls w/ CMU
Tris w/ CMU
Agility Ladder drills
Thrusters w/ med ball
Flutter kicks
Kettlebell Swings 35lb
Mountain Climbers
BBS on stability ball
Man makers w/ 20 lb dumbbells
Walking Lunges

Run the stairs
Pull ups x 5
Merkins x 10
Run the stairs
Squats x 20
Rinse and repeat :repeat: x 3

Mosey to the large lot for Striders.

Jailbreak to the flag

No time

Hardship Hill on Monday

2 Timothy 1:7
“For God has not given us a spirit of fear and timidity, but of power, love, and self-discipline.”

At church we’re going through a study called soundtracks. 🔈

What you see impacts what you hear 👂
What you hear impacts what you think 💭
What are the soundtracks in our lives?

Neither negative or positive situations or thoughts 💭 should take you away from God.

We need to learn and adjust the volume on the soundtracks in our lives.

Turn down 👎
I am abandoned

Turn up ⬆️
I am loved and chosen

Turn down 👎
I am a failure

Turn up ⬆️
I am more than a conquerer

Turn down 👎
I am not good enough

Turn up ⬆️
I am a son of God the most high!

Turn over worry and fear to the Holy Spirit.
Be a Victor not a Victim!!

Watch out for Tares

AO: juco
Q: Erector
PAX: Dart Gun, Love Shaq, Guardrail, Lt. Dan, Mailbox, MC Fraud (Chris Trice), Data, Erector
FNGs: None
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan Night Club, 10 Imperial walkers, 5 cherry pickers
Mosey to the west parking lot. Start at the first parking bay and do 15 merkins. Then, bearcrawl to the next line and do 15 squats. Run to the next and repeat the merkins. Continue the same pattern to the end of the parking lot. Mosey to the back of campus. Grab a coupon and do 10 manmaker merkins. Then, do 11s at The Wall (grassy hill). Heels to Heaven at the top and lunges at the bottom (2-ct). Mosey to the large east parking lot. Do 5 burpees at the first line and run to the next. Do Captain Thor (1 situp and 4, 2-ct American hammers) and then return to the start. 5 burpees and run to the second line continuing Captain Thor (now 2 situps and 8 American hammers). Continue until time is called, i.e., 3rd line, 4th line, etc.
Hardship Hill
COT:Continuing my study in Matthew, I just read the parable of the tares in chapter 13. Here is Jesus’ explanation to His disciples.
‭Matthew 13:36-43 NASB1995‬
[36] Then He left the crowds and went into the house. And His disciples came to Him and said, “Explain to us the parable of the tares of the field.” [37] And He said, “The one who sows the good seed is the Son of Man, [38] and the field is the world; and as for the good seed, these are the sons of the kingdom; and the tares are the sons of the evil one; [39] and the enemy who sowed them is the devil, and the harvest is the end of the age; and the reapers are angels. [40] So just as the tares are gathered up and burned with fire, so shall it be at the end of the age. [41] The Son of Man will send forth His angels, and they will gather out of His kingdom all stumbling blocks, and those who commit lawlessness, [42] and will throw them into the furnace of fire; in that place there will be weeping and gnashing of teeth. [43] Then the righteous will shine forth as the sun in the kingdom of their Father. He who has ears, let him hear.
Based on this, it is possible that there are tares among us in the Church itself. Notice that they are sown while the men of the farm were sleeping in the parable. They had their guard down. The tares remind me of Matthew 7:15 as well.
‭Matthew 7:15-16 NASB1995‬
[15] “Beware of the false prophets, who come to you in sheep’s clothing, but inwardly are ravenous wolves. [16] You will know them by their fruits. Grapes are not gathered from thorn bushes nor figs from thistles, are they?
We will know these individuals by their fruits. Keep watch, and don’t fall asleep on the job.