F3 Knoxville

Tag: Guardrail

Milestones

THE SCENE:  High 50s and clear.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

  • RFTS / LIH
  • Cherry Pickers
  • Willy Mays Hays
  • Down/Up Dog
  • Merkins
  • Mountain climbers
  • Projectivator

THA THANG:

Mosey to the big lot.  Flutter kicks for the six.

Run the length of the lot.  At each line, rotate 90 degrees – so you sprint, side shuffle, bernie, side shuffle, sprint, etc until the end.  LBC for the six.

Mosey to Sophomore Hill and partner up. (Hat tip, Archie!)  Pairs spread out across 6 stations.  At each station there is a “stationary” exercise and a “move” exercise.  First partner does the “stationary” exercise until the second partner does the “move” exercise to the cone and back.  Two minutes each station.  20-second recovery and rotate.  Performed 10 sets.

Exercises were;

  • Station 1:  Bear crawl / Flutter kick
  • Station 2:  Sprint / Carolina Dry Dock
  • Station 3:  Broad Jump / Heels 2 Heaven
  • Station 4:  Sprint / Burpee
  • Station 5:  Lunge / Merkin
  • Station 6:  Sprint / Mountain Climber

Mosey back to the big lot.  Dolly for the six.  Run and rotate again – same as before.

MARY:

Imperial walkers

Jailbreak!

COUNT-OFF & NAME-O-RAMA

Me and 13 of the best men I know

CIRCLE OF TRUST/BOM:
Joel 1:3, “Tell it to your children, and let your children tell it to their children, and their children to the next generation.”

Ps 78:1-4, “Give ear, O my people, to my teaching; incline your ears to the words of my mouth!  …We will not hide them from their children, but tell to the coming generation the glorious deeds of the Lord, and His might, and the wonders that He has done.”

Ephesians 6:4, “Fathers, do not exasperate your children; instead, bring them up in the training and instruction of the Lord.”

We will have a theme for you during the BOM this week – and the theme is Family Discipleship.

Family discipleship is telling the coming generation about the character of God – and teaching them His instructions – or, to use F3 language, teaching them to live and lead virtuously.

Each of the Qs this week is going to present one way that can be done.  These are not exclusive of each other – rather, they really complement each other…

This morning, I talked about milestone occasions.  It’s not very often that we get these opportunities…  BIG moments – special times when your words and actions as a father – which are already so powerful – are magnified tenfold again!  Things like;

  • Birthdays
  • First / last day of school year
  • Move homes
  • Buying their first car
  • Profession of faith
  • First breakup with boyfriend / girlfriend
  • Death of a loved one
  • Formative talks (e.g., the sex talk)

These days could come and go like any other – or, with some planning and deliberateness on your part, these could be memorable or even life changing moments in your child’s life.  You have an awesome opportunity to mark your children and make those occasions like a pillar on the timeline of their lives.

What can you do to make these times deeply meaningful?  Maybe…

  • A well-thought out talk, speaking blessings into their lives.
  • A special gift that reflects the occasion.
  • A trip with just that child.
  • A hand-written letter.
  • Others!

I talked about one way that I’m doing that in my children’s lives.  Every fourth birthday, my sons have received a special gift and a blessing from me.  Each of those birthday blessings is about two paragraphs that I’ve scripted to say exactly what I want to say to them – and it is themed around 2 characteristics that I want my sons to grow to be as men.

We are striving to be men of high-impact.  Where that begins – where we have the MOST IMPACT – and where it is MOST IMPORTANT – is at HOME.

MOLESKIN:

This morning was about discipling your kids by planning for and facilitating meaningful milestones in their lives.  Come back for Part 2 on Wed and Part 3 on Fri!

ANNOUNCEMENTS:

Ring Around the Mosey

THE SCENE:

Few clouds, 59 Degrees, 93% Humidity (not 100!!)

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
1. Cherry Pickers (x5), 2. BACF (x10) 3. BACB (x10), 4. Tempo Squats (x10), 5. SSH (x15), 6. Mountain Climbers (x10)

THA-THANG:

Mosey up the Hard Knox hill & grab the guardrail for 25 dips.

Pick up a rock for each hand and 25 Front Claps and 25 OH Claps

25 Merkins OYO.

From that corner we will Lunge Walk to the next short corner and do (5) Burpees. Mosey to the far end and then Bear Crawl to the next short corner. Will then do 5 Burpees, 25 Squats. Mosey to the far end and then Lunge Walk to the next corner. 5 Burpees, 25 Squats, 20 Shoulder Taps, etc. Mosey, repeat…

After each lunge/crawl we add a set:
(5) Burpees,
(25) Squats,
(20) Shoulder Taps,
(15) SSH,
(10) Leg Raises,
(5) more Burpees to end.

6 total exercise stops & 3 full laps around.

Mosey down and east along Hardin Valley Rd. back into the east parking lot. Did some Mary and some Flutter Kicks (x15). Mosey back through the lot to the COT

MARY:
At COT finished off with Hello Dolly (x15), Side crunches (x15) each side, Heels to Heaven (x10), LBC’s (x15)

COUNT-OFF & NAME-O-RAMA

17 HIMS including (1) 2.0, (9) RUSH

CIRCLE OF TRUST/BOM:

What is Fellowship? The dictionary defines it as A Community of interest, activity, feeling, or experience.

Sounds kind of shallow by definition but we do need fellowship. We need deeper fellowship. It’s a cornerstone of this group.

I believe it’s true that we also need friendship. We all know men that simply don’t have many friends. They are married, too busy, they just prefer to be alone. If married, your Wife shouldn’t have to carry that stress or burden of being our only friend and we know that isolation is not good for us. (Proverbs 18:1 – Whoever isolates himself seeks his own desire; he breaks out against all sound judgment).

We need each other!

In John chapter 15, Jesus tells his disciples “This is my commandment, that you love one another as I have loved you. Greater love has no one than this, that someone lay down his life for his friends.”

How can we love someone we don’t know? How can we lay down our life for a friend if we don’t have any friends?

There are lots of lonely men out there and they need friendship. Understand that in Christ you have been saved through faith by grace, and not by anything you did or can do. Nothing. When we realize that, we are free to share with other men who we really are.

I believe God calls men to take the lead, make sacrifices. Look at where we are right now!

There’s little good to be gained without some form of pain.

So take a chance to reach out and get to know someone, even of it means rejection. Maybe make it a goal to learn something new about someone here every morning. That’s where Fellowship leads to real friendship.

MOLESKIN:

Prayer for Butterknife and his family after the passing of his Uncle Kevin. Room Service’s father had some test results that were not positive. Prayers for his treatment going forward. Data and his boys.

JUCO Care Bear IPC

THE SCENE: Not bad, about 65 degrees.

WARM-O-RAMA:

IPC – little time to stretch, most folks came early to stretch on your own

THA-THANG:

Move to the adjacent parking lot
Format – AMRAP for 45 min
Start at cone 1 and bearcrawl to cone 2 and perform 25 air squats
After the squats, bearcawl to the left to cone 3 and perform 25 merkins
After the merkins, reverse bearcrawl to cone 4 and perform 25 big boy situps
After the big boy situps, bearcrawl to the right to cone 1 and perform 25 burpees
Various mods through (some lunged, LBCs, mosey, side shuffle, etc)

CIRCLE OF TRUST/BOM:

Isaiah 1:1-16-17
Wash and make yourselves clean.
Take your evil deeds out of my sight;
stop doing wrong.
Learn to do right; seek justice.
Defend the oppressed.[a]
Take up the cause of the fatherless;
plead the case of the widow.

MOLESKIN:

Message is simple, stop doing wrong, learn to do right.  Only through the power of Jesus can we do right

 

I Hope

THE SCENE: Low 70’s and clear
F3 WELCOME & DISCLAIMER

25 SSH

5 Cherry pickers

10 Tempo Merkins

10 Tempo Squats

THA-THANG:

  • Mosey to Sophomore Hill
  • 4 Corners
    • 20 BBS, Bernie Up
    • 20 Single Count Lunges, shuffle right
    • 20 4 Count Swimmers, jog down
    • 20 Squats, shuffle left
    • 2 laps
  • Mosey to the Coupon Pile
  • DORA – Partners swap between coupon work and a wall sit
    • 100 Curls
    • 100 Bent Over Rows
    • 100 Raisers (with the coupon fully extended, touch your thighs then raise the coupon to eye level)
  • Mosey to the 2nd largest parking lot (can’t believe we don’t have a name for that)
  • Suicides
    • at the farthest line of each increasing rep
      • 3 head, shoulders, knees and toes taps with a merkin
      • 10 monkey humpers
      • 5 Get Ups (from standing, touch your shoulder blades to the ground and then get up to standing)
  • Mosey to the Flag

CIRCLE OF TRUST/BOM:

I hope you are had a good workout. [Use hand to show my modest level of hope]

I hope I have pizza for dinner. [Use hand to show my low level of hope]

I am sure many of you hope UT wins a national championship  [Use hand to show a high level of hope]

I hope that Jesus is the son of God, that his life was pure, perfect and sinless, that his death atoned for my sins, that he overcame death in his resurrection and that he is seated at the right hand of God while his spirit fills my heart and walks with me daily. [Use hand to show my highest level of hope]

Romans 8:18 For I consider that the sufferings of this present time are not worthy to be compared with the glory that is to be revealed to us. 19 For the anxious longing of the creation waits eagerly for the revealing of the sons of God. 20 For the creation was subjected to futility, not willingly, but because of Him who subjected it, in hope 21 that the creation itself also will be set free from its slavery to corruption into the freedom of the glory of the children of God. 22 For we know that the whole creation groans and suffers the pains of childbirth together until now. 23 And not only this, but also we ourselves, having the first fruits of the Spirit, even we ourselves groan within ourselves, waiting eagerly for our adoption as sons, the redemption of our body. 24 For in hope we have been saved, but hope that is seen is not hope; for who hopes for what he already sees? 25 But if we hope for what we do not see, with perseverance we wait eagerly for it.

Are your resources of time, money and thought focused on this hope or have you placed your hope elsewhere?

It’s Football Time at JUCO, Tennessee!

THE SCENE: 

Clear, 68, humid

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
1. Tempo Cherry Pickers (x5), 2. Hairy Rockettes (x10) 3. Tempo Merkins (x10), 4. Tempo Squats (x10), 5. SSH (x20), 6. Toe Merkins (x30)

THA-THANG:
Count off and remember your number (*will need later). Partner up. Line up single file, in partnership and mosey around the outer loop to the coupon pile. With a football, 1 partner will throw a pass out front to 2nd partner. After completed catch, ball goes to the next two in line and partners fall to the back of the line. Continue on to the next 2. If you drop or incomplete a pass, both partners will drop and each do 2 burpees and fall to the back. Continue until we reach the coupon pile.

Each duo will grab one coupon. One partner to start the following exercises and total rep countdown while the second partner runs to top of the stairs and does 2 burpees. When partner returns, they switch roles and continue countdown to 100. When all 300 are complete, they are finished:

  • 100 Curls
  • 100 Tricep Press
  • 100 Overhead Press

Mosey to the far eastside parking lot with football passes. Again, if you decide to pass and drop, 2 burpees.

At the parking lot, everyone will start the following exercises while 3 (*Numbers 1-3, 4-6, etc.) will take turns running single pass routes as QB, WR, DB (just for fun).

  • 20 Single Count Lunges
  • 20 Squats
  • 20 SSH
  • 25 Freddie Mercury’s
  • REPEAT until everyone has had a turn at passing or time expires.

MARY:
Mosey back to COT with football passes. 1. Flutter Kicks – Two count (x20) 2. Hello Dolly (x25)

COUNT-OFF & NAME-O-RAMA

22 HIMs including 9 RUSH. 1 FNG: @Fab Five (Mark Tichon)

CIRCLE OF TRUST/BOM:

I was reading a devotional by Paul David Tripp. On one day he says “If God intended for all the days of your life to be easy, they would be. No, in grace, he intends for your days to be his tools of refinement.”

If it was up to me and MY agenda, everyday would bring peace, comfort, pleasure, predictability. I’d have all the money I needed. I’d never be sick. My relationships would be flawless. Suffering would not be part of that. Waking up at 4:50 to exercise would not be part of that. Losing a job, marriage, a friend or a family member would not be in that equation. We like to define God’s goodness, faithfulness, love by how he meets our agenda.

But…

‘Consider it a great joy, my brothers and sisters, whenever you experience various trials, because you know that the testing of your faith produces endurance. And let endurance have its full effect, so that you may be mature and complete, lacking nothing. ‘
James 1:2-4

‘You rejoice in this, even though now for a short time, if necessary, you suffer grief in various trials so that the proven character of your faith — more valuable than gold which, though perishable, is refined by fire — may result in praise, glory, and honor at the revelation of Jesus Christ. ‘
1 Peter 1:6-7

‘Therefore, since we have been justified by faith, we have peace with God through our Lord Jesus Christ. We have also obtained access through him by faith into this grace in which we stand, and we boast in the hope of the glory of God. And not only that, but we also boast in our afflictions, because we know that affliction produces endurance, endurance produces proven character, and proven character produces hope. This hope will not disappoint us, because God’s love has been poured out in our hearts through the Holy Spirit who was given to us. ‘
Romans 5:1-5

There are many passages like this…God is not working to meet our personal definition of happiness. And when we are expecting that, we are going to be disappointed. We’re going to wonder where he is and if he really loves us. But if we understand that just maybe God is after something better, which is our becoming holy (sanctified). We don’t get stronger when we “fart-sack”, right? We don’t learn how to win until we’ve been beaten a few times and we see the better plan. So just remember that his love and his plan is much greater than ours. He offers true hope and redemption and I hope you’ll take that with you today. Trust in that and have courage.

ANNOUNCEMENTS:

F3 family picnic on September 11 from 4 pm to 8 pm at Victor Ashe Park.

Registration is still OPEN for the 2022 Iron PAX Challenge.