F3 Knoxville

Tag: Guardrail

JUCO March Metric UvU

THE SCENE: 41° dry & calm – will will be wishing for that in 6 months
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Harry Rockets, Cherry Pickers, 8 Count merkins, Baby Arm circles, and a short lap around the parking lot.
THA-THANG:

Line up at 1st line
Start the timer.  We used 2 parking spaces as the lines.
All PAX perform each exercise for 1 full minute (no rest interval between sets).
After each 50 reps, move forward one line.
Immediately following the 10th set (no rest), perform 5 minutes of CMU Thrusters (keep counting toward your total # of reps).
Total duration: 15 minutes

1-minute of CMU OHP
1-minute of CMU Goblet Squats
1-minute of CMU Bent Over Rows
1-minute of CMU BBS
1-minute of CMU Biceps curls
1-minute of CMU Lunges
1-minute of Derkins (feet elevated on CMU)
1-minute of CMU LBCs
1-minute of CMU Triceps extension
1-minute of CMU Deadlifts
5-minutes of CMU Thrusters

Record 1st Round # of reps
Rest 3 minutes

Now…REPEAT the full routine – starting over with your rep count

Great work 7 HIMS + a runner:

Log your scores here: Form

CIRCLE OF TRUST/BOM:
Gal 2:20 Now…REPEAT the full routine – starting over with your rep count
I have been crucified with Christ, it is no longer I who lives but Christ who lives in me
and the life I now live in the flesh I live by faith in the Son of God who loved me and gave His life for me.

From AW Tozer, Crucified Life: last time I spoke of living the crucified life – it has a currency. We have to give some things up. Pay something.  This is not salvation – Jesus Christ paid that price in full, but for our sanctification, it costs something.
We looked at Fun
Also consider: Safety |Convenience |Popularity| Worldly Success

Let me be clear, these are not things we have to give up – but if God asked us to, would we.
Would we write the check that says.
All our security and safety?

It would be safer to be at a gym where no one is going to ask you to lead
It would be safer to store up more treasures on earth in case things fall apart in the future
It would be safer to stay in comfortable, familiar settings and not risk it

It would be safer to not go on that missions trip.

It would have been safer for Bonhoeffer to stay in England and not fight the evil of Nazi Germany.
But God calls us to live the crucified life because it is worth it. Eternity is on the line
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Wed Still Open.  Build your escape from Haw Ridge teams.  Painting Cardinal’s widow’s house Saturday

Mujeres y Dia Internacional de la Mujer

THE SCENE: 49 and drizzling.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Sometimes

  • Baby arm circles forward x 11.
  • Baby arm circles reverse x 10.
  • Plank position (30 seconds).
  • Shoulder taps x 11.
  • 30 seg. stretching oyo.

THA-THANG:
Mosey to the new building.

The goal was to go around the building and perform the exercises that were indicated in each of its 7 entrances. The number of repetitions will be dictated by throwing a dice. We repeated the loop twice and the destiny decided to beat us with 20 repetitions each time :). Below the exercises.

  • Squats.
  • Lunges.
  • Burpees.
  • Derkins & Toe Merkins.
  • Box jumps & Dips.
  • BBS.
  • Heels to heaven.

Mosey the CMU pile.

The goal here was to do an inverse ladder with exercises using a CMU and then going up the hill to do some pull-ups. Below the exercises:

  • At the top of the hill we will start with 10 pull-ups and decrease by 1 each time.
  • At the bottom we will perform the following exercises with a CMU: bicep curls, triceps and over-head press. We started at 20 and decrease by 2 each time.

We were not able to complete the whole ladder due to timing restrictions :).

MARY:
We let the dice decide the number of repetitions of each exercise. We did some push-ups and some burpees.
COUNT-OFF & NAME-O-RAMA
8 HIMs.
CIRCLE OF TRUST/BOM:
Reflected on the importance of Women in our lives, remembered the IWD.

Genesis 2:18

Then the Lord God said: “It is not good that the man should be alone; I will make him a helper fit for him”.
MOLESKIN:

ANNOUNCEMENTS:
Trying to start a new AO in Melton Lake Park. Workouts on Sat.

Bringing Habits HOME – Year 2

THE SCENE: 41 and windy
F3 WELCOME & DISCLAIMER: Administered

WARM-O-RAMA:

  • SSH x20 (IC)
  • Cherry Pickers x5 (IC)
  • Little Baby Arm Circles (IC) x10, both forward and reverse
  • Dive Bombers x5 (IC)
  • Squats x10 (IC)
  • 30 seconds on your own

THA-THANG:

Mosey to the quad.

Ghostman Baseball -Split into two teams. First team runs to first, completes the exercise, returns home while the other team does the Home exercise. Switch when running team returns. Second round: Run to 1st, do the exercise, run to second, do the exercise, return home. Continue the pattern until you reach home. You do not need to run back from home.

  • First Base
    • 15 Merkins
    • Big Boys at Home
  • Second Base
    • 30 Smurf Jacks
    • American Hammers at Home
  • Third Base
    • 5 Burpees
    • Flutter Kicks at Home
  • Home Plate
    • 30 Squats
    • Plank at Home

Mosey towards the duck pond and stop for 50 Boosters (Toe Merkins) on the curb

  • Welsh Dragons up the hill near the duck pond parking lot (bear crawl forward x4, 1 merkin, tap each shoulder, plank jack – repeat and increment merkin, shoulder tap, plank jack each time until you get to 10 or your arms fall off!)

Mosey to parking lot west of the flag.

  • Seven of Diamonds (7, 14, 21, 28 of each exercise) at the four light poles
    • Split back into same two teams from baseball.
    • One team will do exercises clockwise and other will be counter-clockwise. First team to complete all exercises wins.
    • Round 1 – Squats
    • Round 2 – LBCs
    • Round 3 – SSHs (single-count)

MARY:
PAX choice for a few rounds to finish out
COUNT-OFF & NAME-O-RAMA
12 total – 6 Bootcampers and 6 RUSHers
CIRCLE OF TRUST/BOM:

It’s been right at one year since I led my first F3 Q. Over that time, several things have changed in my life. I’m now a father of 3. I’ve changed jobs. Despite the changes in my personal and home life, F3 has been a constant steady source of encouragement, wisdom and physical strengthening.

I’ve participated in a convergence at JUCO, a CSAUP at The Asylum, Brolympics, and a memorial Q for Cardinal. Every one of these events was a ton of fun, but there’s something deeper just below the surface if you take a minute to pause, look for, and appreciate it.

Each of you here has that thing within you and I know it because you are here this morning. You set an alarm, you got up and drove here when most people are still in bed. You were intentional.

Intentionality is one of the things F3 has given me over the last year. I’m by no means perfect but I’m better than I was before.

My challenge to you this morning is to pick one part of your life and be more intentional in pouring into it the rest of the week. It could be your marriage, a friendship, your children or maybe even a hobby for yourself. Whatever it is, be intentional because that’s how change is made and that’s how we get better.

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

3/18 – Painting for Cardinal’s widow
4/14 – Escape From Haw Ridge (pre-order a shirt by 3/10 if you want one)

 

RunNGun…

THE SCENE: 44 degrees with a full moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Tempo squats
Cherry Pickers
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
10 Hairy Rockettes
10 Windmills in cadence
5 burpees on your own
THA-THANG:
Single File Mosey with the HIM in the back sprinting to the front

  • BBS
  • Side 2 side lunge with a shuffle from one line to the next facing the tree line
  • 20 Flutter kicks
  • Side 2 side lunge with a shuffle from one line to the next facing the school
  • 20 BBS with claps

    Single File Mosey with the HIM in the back snaking to the front to the coupon pile

  • 30 curls
  • Run stairs
  • 5 pull ups/10 LBCs Rinse and repeat
  • 20 Curls
  • Rifle carry to the Stadium
  • Bear Crawl to the top with CMU
  • Rifle carry to the coupon pile and put your coupon up

Single File Mosey with the HIM in the front falling off for 2 burpees

  • 20 Crunchy Frogs
    Single File Mosey with the HIM in the front falling off for 2 burpees

    • 20 Rainbow Drops

Sprint fron Crosswalk to crosswalk.

Single File Mosey with the HIM in the front falling off for 2 burpees

    • 20 Pendilum Crunches
    • 20 dips
    • Bear Crawl across the street and crawl bear back
    • 20 dips
  • Columbine drills:
  • side shuffels x2, high skips (no smiles), and walking lunges

MARY:
No Time…
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Message:
The warrior ethos (AKA Jedi Training) consist of 13 pillars: commitment, honor, respect, prepared, faithful, fighter, hungry, humble, lover, teachable, firestarter, truthful, and generous.
Each one is tied to a Bible verse.

Lover: the 9th pillar
The verse for this pillar is Mark 12:30-31

“And you must love the Lord your God with all your heart, all your soul, all your mind, and all your strength.’”
“The second is equally important: ‘Love your neighbor as yourself.’ No other commandment is greater than these.””
Mark 12: 30-31

Be a lover of Christ. LEAD WITH LOVE ❤️

I spoke about losing my cool with someone who honked at me during my run yesterday. I was super embarassed after the fact. I was not a High Impact Man… I was a clown and felt like it.

It’s not about how hard we fall, it’s about how we pick ourselves back up. I’m thankful we have a forgiving God. I hope the gentleman that honked at me, knows I was out of character, and that I actually love him (even though my actions did not show it).

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Painting for Cardinal’s widow 3/18 in Karns

Need a JUCO representative for Hardship Hill Obstacles

 

A Better Way to Work

THE SCENE: Tropical 58 degrees and wet but not raining
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH-cadence x 20
  • Arm circles-cadence each direction x 10
  • Cherry pickers x 10
  • Merkins in cadence x 5
  • 30 sec on own

THA-THANG:

Mosey to open square with short wall

  • step ups x 20
  • dips x 20
  • Heels to heaven x 20 in cadence

Mosey to coupon pile and partner up

Below with partner. While partner takes CMU to start of parking lot, does blockee, then back to switch with partner. Do total of 100 reps of each

    • CMU OHP
    • CMU Squats
    • CMU Rows
    • CMU BBS
    • CMU curls
    • Lunges
    • Derkins
    • CMU LBCs
    • CMU Triceps
    • CMU Thrusters

Mosey to flag

COUNT-OFF & NAME-O-RAMA
7 PAX

CIRCLE OF TRUST/BOM:

This was taken from a devotional by J.D. Greear called “A Better Way to Do Christian Work”

Christians often think that if they want to serve God in the workplace, they have to take a more obvious step like opening up a coffee shop called Jehovah Java.

Really, though, your faith in Jesus will be much more effective in displaying a set of attitudes that are shaped by the gospel, including:

Integrity: When others can get away with pilfering or deceit, you don’t, because God sees. You are working and stewarding for a greater Boss and an eternal reward.

Excellence: You’re not just doing the minimum required to get by; you are trying to bless your employers and coworkers.

Servanthood: You see your work as an act of service toward other people, an attitude shaped by the belief that God created the world in an imperfect state and put men and women here as his co-creators, to develop the raw materials of the world for his glory and the benefit of fellow humans.

Hope: As a believer, your work doesn’t define you, which allows you to not take it too seriously or cheat to get ahead. You’ve found your identity as part of God’s family and not in your work. A believer is defined by his position with God, not his position on a flow chart.

The summary is the better way to “make the teaching about God our Savior attractive” (Titus 2:10 NIV) is by working with integrity, excellence, service, and hope.

ANNOUNCEMENTS:
Mailbox needs someone to take over his role for Hardship Hill