F3 Knoxville

Tag: Guardrail

Treasure Matters

THE SCENE: Clear, 60 degrees, 88% Humidity

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH – Reach for the sky Cherry Pickers – Willie Mays Hays – Up/Down Dog – Lower back/glute stretches – Stretch OYO – Toe Merkins

THA-THANG:

Mosey to westside entrance guardrail for 30 dips

Football Mosey to eastside parking lot. Dropped passes = 2 Burpees for both Thrower/Catcher.

Line up on curb facing east and 1 Exercise for each line

  1. Bear Crawl to the first line
  2. Duck Walk to the next.
  3. High Knees to the 3rd
  4. 30 2ct Flutter Kicks – OYO
  5. Lunge Walk to the 4th
  6. 30 2ct Freddie Mercurys
  7. Side Shuffle 2 lines to #6
  8. 30 Hello Dolly
  9. Reverse Side Shuffle 2 lines to #8
  10. 30 LBC’s
  11. Bernie two lines to the end
  12. Hard Run back to the start

Football Mosey to the Coupon Pile. Partner Up with one CMU and one Coupon. Partner 1 will run the steps, touch the building while Partner 2 does a CMU/Coupon exercise. Switch after each has a turn.

  1. Curls
  2. OHP
  3. Bench Press
  4. Bent Over Rows
  5. Skull Crushers

REPEAT AGAIN until time called.

MARY:
Football mosey back to COT. PAX call out exercise – Freddy Mercury X25

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I heard a passage on Sunday and then again on Monday when Kick Flip referenced it at Shamrock…
“Do not love the world or the things in the world. If anyone loves the world, the love of the Father is not in him. For all that is in the world—the desires of the flesh and the desires of the eyes and pride of life—is not from the Father but is from the world. And the world is passing away along with its desires, but whoever does the will of God abides forever.” (1 John 2:15-17)

God made this beautiful world and all of the good things in it, but the “from the world” John talks about in verse 16 is a reference to our hearts and the importance we place on those things and stuff.

“Do not lay up for yourselves treasures on earth, where moth and rust destroy and where thieves break in and steal, but lay up for yourselves treasures in Heaven….For where your treasure is, there your heart will be also.” John was talking about our hearts. Our treasure.

Another question that got me recently was “If someone were to ask your children what does your father love the most, or think the most about?” What would they say??

Life is fleeting. Think about the time you have left here and where you are investing it. Is it God honoring? Is it eternal or does it collect dust? Make your treasure something that matters!

ANNOUNCEMENTS:
KARM Dragon Boat Races this weekend. Father’s Day Sunday.

Be Different

THE SCENE: Upper 60s, clear, with a light breeze
F3 WELCOME & DISCLAIMER: Given
WARM-O-RAMA:
SSH x 20
THA-THANG:
Mosey to coupon pile, form 2 lines and front runner drops off and does 2 burpees then joins back of the line.

START A TIMER – 40 minutes
10-round escalator, as follows:
Round 1: Burpees x 5
Round 2: Repeat Round 1 + Squat Thrusters with CMU x 10
Round 3: Repeat Rounds 1-2 + CMU Bicep Curls x 15
Round 4: Repeat Rounds 1-3 + Merkins x 20
Round 5: Repeat Rounds 1-4 + Little Baby Crunches (LBCs) x 25
Round 6: Repeat Rounds 1-5 + Lunges x 30 (15 each leg)
Round 7: Repeat Rounds 1-6 + Carolina Dry Docks x 35
Round 8: Repeat Rounds 1-7 + Mountain Climbers x 40 (two-count)
Round 9: Repeat Rounds 1-8 + Goblet Squats with CMU x 45
Round 10: Repeat Rounds 1-9 + American Hammer with CMU x 50 (single-count)
Record results here HERE
Mosey back to flag.

CIRCLE OF TRUST/BOM:

The book UnChristian analyzes the results of an extensive, nationwide study conducted by the Barna group. The authors sought to compare the lives of Christians and non-Christians to see how they differed.
They found that Christians:
  • Cuss less in public
  • Are less likely to recycle
  • Give more to charitable causes
  • Buy fewer lottery tickets
However, Christians are just as likely as non-Christians to:
  • Visit a pornographic website.
  • Get drunk.
  • Do illegal drugs or take prescription medicines not prescribed to them.
  • Be willing to lie to get out of a difficult situation.
  • Have intentionally done something to get back at someone within the last 30 days.
This isn’t a perception of Christians by outsiders. This is self-reported. It’s not surprising, then, that 84 percent of non-Christians said they personally knew at least one believer, but only 15 percent thought that person’s lifestyle was significantly different than their own.
Non-Christians don’t think we’re different because we’re not.
Matthew 5:13, says, “You are the salt of the earth. But if the salt loses its saltiness, how can it be made salty again? It is no longer good for anything, except to be thrown out and trampled underfoot.”
In the same way that salt enhances the flavor of the food it seasons, the followers of God stand out as those who “enhance” the flavor of life in this world.
Ultimately, as Jesus followers, we are called to flavor and brighten this world and show our love of God so that others can see.
The challenge is for us to think if we are different than the non believers we’re around so that they notice. Could be coworkers, neighbors, kid’s friends and parents. It’s very easy to blend in to almost any situation and that is something I really struggle with myself but we are called to stand out and stand up for our beliefs. As we go throughout our week I hope and pray we can stand out and be salt of our communities.

ANNOUNCEMENTS:
KARM Dragon Boat Festival – June 17
Convergence – July 8th

Manten tu boca cerrada

THE SCENE: 53 and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Grass Grabbers x 10.
  • Fire Hydrant Merkin x 10.
  • Bear Crawling x 10.
  • Rope Climber x 10.
  • V-Ups x 7.
  • SSH x 15.

THA-THANG:
Mosey to the Carrier Path.

Circuit around the Carrier Path with a small detour to the CMU pile. Each 0.1 miles there was an exercise to do (sometimes more :). We rolled the dice to decide the repetitions. The luck decided 8. The exercises around the circuit were:

  • Diamond Merkins.
  • Imperial Walkers.
  • BBS
  • American Hammers.
  • Mountain Climbers.
  • Bicep curls.
  • Pull-ups
  • LBCs.
  • Burpees.
  • Squats.
  • Hello Dollies.
  • Lunges.
  • Heels to Heaven.
  • Diamond Merkins (to close the circuit :).

After we performed the last exercise in the circuit, we moved to the parking lot that was right across. There, we lined up and took “lucky papers” to decide what exercise will do the PAX while “the runner” ran across the parking lot. We did 7 different exercises.

Mosey to the new building.

We did the next exercises (20 count).

  • Toe merkins.
  • Dips.
  • Derkins.
  • Box Jumps.

Mosey to the in-front-of-the-flag pound.

We teamed up to run the pound while the other team performed two different “random” exercises. When the other team completed half lap, we had to switch to the next exercise. The the performers became runners and so on.

MARY:
No time for this.
COUNT-OFF & NAME-O-RAMA
7 Chicos Divertidos.
CIRCLE OF TRUST/BOM:

Proverbs 21:23. “He who guards his mouth and his tongue guards himself from troubles.”
Reflected about the importance of guarding our mouths and tongues, if something good is not going to be said, it is better not to say it.

MOLESKIN:
Prayed to be committed to keep silent when necessary.

Mighty Morphin Power Rangers

THE SCENE: 58 degrees and a calm and beautiful morning

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Karate Jacks, Tempo Squats, Tempo Merkins, Grady Corns, Stretch on your own

THA-THANG:

Ruggers Run: modified Indian run with a rugby ball – pass it back, last man sprints it back to the front of the line.

The mission: Gather the required hash (tally) marks for each exercise group.  Most hash marks required multiple reps to count, and approved modifications to earn a tally were included.

  • Karate Jacks (4 count)
    1 hash = 20 KJ’s
    40 hash marks required
  • Rings Pull-ups
    2 Inverted Rows : 1 PU
    1 hash = 5 PU*, 10 IR
    40 hash marks required
  • Running Laps
    1 hash = 1 lap**
    30 hash marks required
  • Imperial Squawkers (4 count)
    1.5 squats : 1 IS
    1 hash = 20 IS, 30 squats
    40 hash marks required
  • Bird Dogs (4 count)
    1 Big Boy : 1 BD
    3 LBC : 1 BD
    1 hash = 20 BD, 20 BB, 60 LBC
    40 hash marks required
  • Derkins
    1 merkins : 1 Dk
    3 incline merkins : 1 Dk
    1 hash = 15 Dk, 30 Mk, 45 IM
    40 hash marks required

* A rather heavy towing chain was present.  Any that did pull-ups wearing the chain got to put a bonus hash mark in any category.

** A 45 lb weight vest was present.  Any that ran the lap wearing the vest got to put a bonus hash mark anywhere they wanted.

Mission was accomplished in record time!

Ruggers Run back, taking the long route behind the building and around to the front, all while carrying the gear!

MARY:
Partial shoulder burn, followed by tribute Mary from all the current AOQ’s present and the Nan’tan
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

“Be completely humble and gentle; be patient, bearing with one another in love. Make every effort to keep the unity of the Spirit through the bond of peace.” (Ephesians 4:2-3, NIV)

Humility is a dying virtue.  As one person put it, we live in the Culture of Narcissism.  We are infected with the IDI Syndrome (I-Deserve-It).  The IDI-ology places a premium on the needs of the self over the needs of others.  According to the IDI Syndrome, having a “meaningful relationship” means someone is “meeting my needs.”  We live in a consumer culture where luxuries have become necessities and we have moved from “need” to “want” to “deserve.”  I want it, therefore I need it, therefore I deserve it and I’ll kill to get it.  We are overdosing on everything: food, data, relationships, possessions, pleasure…  What we “need” is to become more “Christ-centered” and less self-centered.  We need to become “small-minded” if we want to get “big-hearted.”  Small acts of kindness and faithfulness are often great acts of courage.

MOLESKIN:
A big thanks to Median for coming out to be our impromptu photographer!  He easily got in twice as many steps as any one of the rest of us.  Looking forward to seeing some of the shots!

Felt honored and privileged to have two former AOQ’s, three current AOQ’s and the Knoxville Nan’tan join me and the others today.  We had enough superheroes today to make a cartoon series and a movie trilogy!

ANNOUNCEMENTS:
Hardship Hill after action meeting tonight at 7pm & Crafter’s Brew; KARM Dragon Boat Festival on June 17th

Get Up Again

THE SCENE: 59 and slightly cool. Perfect beatdown weather.

F3 WELCOME & DISCLAIMER: Administered


WARM-O-RAMA:
Motivators, Dive Bombers, Cherry Pickers, Windmills, Baby Arm Circles Forward/Back, 30 seconds OYO

THA-THANG:

  • Mosey to big parking lot. Perform burpess on the “Get Knocked Down” in Chumbawamba’s song, “Tubthumping”
  • Mosey to the top of sophomore hill and perform 11’s between squats at the trailers and rows on the handrails.
  • Mosey to the coupon pile and partner up for a DORA. 100 curls, 200 bent rows, and 300 heavy hammers. One partner performs the exercise while the other runs a lap around the small parking lot.

MARY:
No time.

COUNT-OFF & NAME-O-RAMA
10 RUSHers and 6 Bootcampers (no tag for 2.0, S.O.S.)

CIRCLE OF TRUST/BOM:
Lately, I’ve been running close to my house and my 4-year-old son, Paul, wanted to join me one day. Around the 1-mile point, he slipped on some gravel and cut his hand up pretty good. There were tears and we took a couple of minutes to reset, but he got back up and ran the half mile back home. Of course, I was proud and I’ve used that story over and over with him when he needs some extra encouragement, reminding him of how tough and brave he can be.

T-claps to 5K for his openness last Friday. I appreciate the courage to speak out about a very important topic. As I was thinking about his words, I kept coming back to the story with my son. It’s easy to become discouraged when we stumble and fall, but it’s getting back up again when our Father holds out his hand that’s important.

Proverbs 24:16 (NLT) – The godly may trip seven times, but they will get up again. But one disaster is enough to overthrow the wicked.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.

ANNOUNCEMENTS:
June 17 – KARM Dragon Boat race is coming up soon. Booster needs more rowers!