F3 Knoxville

Tag: Guardrail

Sacrifice Needs To Become A Habit

THE SCENE: 27 and great in the gloomn!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops (IC) X 10
  • Cherry Pickers (IC) 4 CT X 10
  • Overhead Claps X 10 (IC)
  • Seal Claps X 10 (IC)
  • Tempo Squats (IC) 4 CT
  • Mountain Climbers (IC) X 10
  • Hand Release Merkins X 10
  • Mosey to Sophomore Hill

THA-THANG:

Dora The Explorer – Partner Workout (One Runs While One Exercises)

  • 50 Diamond Merkins
  • 100 Lunges
  • 150 Merkins
  • 200 Squats
  • Mosey to Junkyard

Coupon Work

  • 10 CMU Overhead Press
  • 10 CMU Tricep Extension
  • 10 CMU Swings
  • 10 CMU Bentover Rows
  • 10 CMU Curls
  • Run, Rinse, Repeat
  • Mosey to the Flag

Mary:

  • Hello Dollies X 20
  • BBS X 20

COUNT-OFF & NAME-O-RAMA  9 men in attendance

CIRCLE OF TRUST/BOM:

Sacrifice – Do we sacrifice for our families, friends and God all of the time?  Of course not.  We’re human. We sin.  We think of ourselves too much.

However, sacrifice can become a habit like prayer, exercise, etc. so let’s all strive to make sacrifice for God and others a part of our every day life.

1 John 3:16  By this we know love, that he laid down his life for us, and we ought to lay down our lives for the brothers.

Ephesians 5:25   Husbands, love your wives, as Christ loved the church and gave himself up for her,

John 13:34   A new commandment I give to you, that you love one another: just as I have loved you, you also are to love one another.

Galatians 6:9   And let us not grow weary of doing good, for in due season we will reap, if we do not give up.

Hebrews 13:15-16    Through him then let us continually offer up a sacrifice of praise to God, that is, the fruit of lips that acknowledge his name. Do not neglect to do good and to share what you have, for such sacrifices are pleasing to God.

John 15:13    Greater love has no one than this, that someone lay down his life for his friends.

Philippians 2:3-4     Do nothing from rivalry or conceit, but in humility count others more significant than yourselves. Let each of you look not only to his own interests, but also to the interests of others.

ANNOUNCEMENTS:

  • Sign Up To Q/VQ
  • CSAUP on February 26th at the Asylum
  • JUCO Shirt Order

Stone Cold “Pax” of Weirdos

THE SCENE: What you picture when you say SYITG. Cold and wet.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Someone said Fitness, Faith, and Fellowship
Cherry Pickers (while someone did 10 burpees)
10 Windmills in cadence
Side straddle hop in cadence 20
10 tempo merkins
Tempo squats
Motivators 8x
10 fighter merkins
THA-THANG:
5 mins of CORE
Crunchy frogs 🐸 x20, BBS,Plank w/ variations, Superman, BBS, etc…
Mosey to the coupon pile

  • 20 merkins
  • Run the stairs
  • 5 pull ups
  • BBS x 20
  • Run down the stairs
  • Curls x 20
  • Walking lunges to the dumpster
  • Bernie back
  • Thrusters x 15
  • Rinse and repeat 🔁

Mosey to the center of campus

  • Shawn T’s 45 seconds or so…each side

Mosey to the more centerer of campus

  • Tricep Dips x 20
  • Derkins x 20

Mosey to the Arts building

  • American Hammers
  • Flutter Kicks
  • Fighter Merkins

MARY:
Jail Break (if that counts?)
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:
Last Friday Spotter passed the flag to me. I’m very honored and hope to do YOU and JUCO justice.

I wanted to take a minute to thank Spotter for his leadership. He did a great job as our AOQ. He exemplifies what a true HIM is. He pushed us to be better on and off the court. As I’m sure he will continue to do.

I think it’s really cool that he was able to catch some random guy jogging through the parking lot and bring him into F3. And then to be able to pass the flag off to the person he recruited. That’s exactly what we’re supposed to do.

Truth is he found a broken man and gave him hope and another chance. I’m so thankful he did!

“A good man brings good things out of the good stored up in his heart, and an evil man brings evil things out of the evil stored up in his heart. For the mouth speaks what the heart is full of.”
Luke 6:45 NIV
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:

  • JUCO Shirt Orders extended 2 weeks. Let’s order some shirts fellas! Special Thank You to Pool Boy for taking the lead on this.
  • CSAUP Feb 26th
  • Camping/Hiking Trip with The Project bros 4/1

Lil’ Changes

THE SCENE: Calm, Dry Wonderful 37°

F3 WELCOME & DISCLAIMER Delivered
WARM-O-RAMA:
Overhead Claps: Seal Claps: Tempo Squats: Imperial Squat Walkers (poorly counted): Tempo Merkins: Cherry Pickers: OYO stretch
THA-THANG:
Mosey to the stairs by the new building.

1st Lap Bear crawl up the stairs, skip, crawl bear down, 3 Burpees (thanks for the HC reduction) Bernie back

Little change

2nd Lap Crawl Bear up the stairs, skip, Bear crawl down, 3 burpees, Bernie back

Mosey to the new half wall

22 Dips at top with feet far, 2 diamond Merkins & 2 Wide merkins at the bottom.

Little change for 2nd round: feet close; Little change for 3rd round: One foot up

Mosey to the courtyard

Run a lap: little change: Long stride.  Little Change: short stride: Little change; No arm (half lap)

Mosey to the loading dock

Plank, 2 at a time, jump up on the dock, run down the ramp and release 2 more, newtons ramp style.

Mosey to the far end of the big lot

At each lot entrance 5 Kick throughs.  Got between spots with bear crawls, bernie, long jumps, wheel barrows and finally skipping.

Mosey to the guardrail for some derkins; Finished with sprints between the arrows.  Little change: Flat, then uphill, then downhill and then flat again.

MARY:
Got to spend some time doing Freddy Mercury, Starfish, BBS, Heel touches
COUNT-OFF & NAME-O-RAMA
13 Men, 5 rushers
CIRCLE OF TRUST/BOM:

If your spiritual life is in a rut, maybe it’s not big changes you need.  If your not being fruitful or it’s ineffective take little steps.

Consider 2 Peter 1 5-7

For this very reason, make every effort to supplement your faith with virtue, and virtue with knowledge,
and knowledge with self-control, and self-control with steadfastness, and steadfastness with godliness,
and godliness with brotherly affection, and brotherly affection with love.

A small faith, supplemented with virtue: Might just be keeping your word and coming out here b/c you said you would. Or the virtue of opening your heart to your family and being present despite distractions.
Virtue with knowledge: Take some time to study God’s word and take it seriously; hint: don’t go it alone
Knowledge with self control: Figure out how to control your body, desires and ambitions. That’s a differentiator.
Steadfastness: Do it for a long time and you get godliness
godliness which results in brother affection because God is full of affection for every brother.  Finally resulting in Love.  Just as Jesus loved us.

Be faithful to your Savior, Be faithful to your family, be faithful to your Church
But try a new time of day for study, a new setting for prayer, Try a new posture
Reach out to a friend and pick a 3 day reading plan together or a short book of the bible

For this very reason, make every effort to supplement your faith with virtue, and virtue with knowledge,
and knowledge with self-control, and self-control with steadfastness, and steadfastness with godliness,
and godliness with brotherly affection, and brotherly affection with love.
For if these qualities are yours and are increasing, they keep you
from being ineffective or unfruitful in the knowledge of our Lord Jesus Christ.
2 Peter 1:5-8

ANNOUNCEMENTS:
CSAUP at the end of the month, Camping trip in April and T shirt order (see slack for details on all 3)

All burpees in His name

THE SCENE: cold, dry at JUCO
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 10 imperial walkers, 10 Moroccan night club, 10 tempo squats
THA-THANG:
Insert information about the workout.

  • 25 merkins, crawl bear 20 paces and Bernie Sanders the rest of the hill
  • 25 squats
  • Mosey to next corner
  • 10 burpees
  • Mosey to next corner
  • 25, 2-ct Freddie Mercury

Mosey to the coupon pile

  • 25 curls
  • 25 tricep extensions
  • Up the stairs for 5 pullups
  • Mosey back down
  • 15 heels to Heaven

Mosey to the large parking lot northeast of campus for a burpee suicide.

  • 15 burpees at the first parking row
  • Suicide back to start and then go to 3rd row for 10 burpees
  • Back to start and then run to the 5th row for 5 burpees
  • Return and begin to descend until time is called

MARY:
Hello Dolly, LBC beatdown
COUNT-OFF & NAME-O-RAMA
A dozen got warm quick at JUCO.
CIRCLE OF TRUST/BOM:
“So, as those who have been chosen of God, holy and beloved, put on a heart of compassion, kindness, humility, gentleness and patience; bearing with one another, and forgiving each other, whoever has a complaint against anyone; just as the Lord forgave you, so also should you. Beyond all these things put on love, which is the perfect bond of unity. Let the peace of Christ rule in your hearts, to which indeed you were called in one body; and be thankful. Let the word of Christ richly dwell within you, with all wisdom teaching and admonishing one another with psalms and hymns and spiritual songs, singing with thankfulness in your hearts to God. Whatever you do in word or deed, do all in the name of the Lord Jesus, giving thanks through Him to God the Father.” Colossians 3:12‭‭-‬17 NASB1995

All of what we do should be to glorify God. This should be in every aspect of our lives: work, family, entertainment, how we treat each other, how take care of our bodies, etc. It shouldn’t be about what we want but what God wants.

MOLESKIN:
Way to keep going on those long moseys!
ANNOUNCEMENTS:
CSAUP coming up at Asylum.

Honor in the Asking

THE SCENE: 28 and CLEAR
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Lap around Parking Lot (Senior Center and back to Flag), Tempo Squats, Imperial Walkers, Tempo Merkins, 5 Burpees, Cherry Pickers, Stretches OYO, Mosey to Parallel Bars

THA-THANG:

3 Stations/3 Rounds (Parallel Bars to Pool Wall to Playground, Rinse/Repeat)

Arms/Chest: 10 dips + 10 hand release merkins – bear crawl to halfway tree then mosey to Pool Wall – 10 wallups + 10 diamond merkins – mosey to Playground – 10 werkins + pullups + 50 sec plank

Legs: 10 squats + Monkey Humpers (2-ct) +– broadjump to halfway tree then mosey to Pool wall – 10 squats + lunges each leg – mosey to Playground –10 Bonnie Blairs + squats each leg

Abs: 20 LBC + Freddy Mercury (2-ct) – crabwalk to halfway tree then mosey to Pool wall – 20 LBC + Starfish each side – mosey to Playground – 20 LBC + Heals-to-Heaven

Ring of Fire (plank circle, merkins 1-5-1)

Senior Parking Lot: Sprint to end of parking lot, easy bernie back, rinse-repeat

MARY:
PAX Choice/PAX Lead

COUNT-OFF & NAME-O-RAMA
7STRONG: Kick, Mathlete, Rocket, Slappy, Bobbit, Guardrail, Snaggletooth

CIRCLE OF TRUST/BOM:

James 1:5

And if anyone longs to be wise, ask God for wisdom and he will give it! He won’t see your lack of wisdom as an opportunity to scold you over your failures but he will overwhelm your failures with his generous grace. (TPT)

If you don’t know what you’re doing, pray to the Father. He loves to help. You’ll get his help, and won’t be condescended to when you ask for it. Ask boldly, believingly, without a second thought. (MSG)

  1. Humble Admission/confession of our need: we don’t know everything/anything. Humility is good for all of us. We hate to admit when we don’t know something or need help. We hate to ask for help.
  2. Simple Belief in God’s goodness, wisdom, power. Isaiah 55: “As the heavens are higher than the earth, so are my way higher than your ways, and my thoughts higher than your thoughts.”
  3. Simple Transaction of Asking – There is honor in the asking. It establishes a relationship between God as our Father, and us as His sons. However, it is contingent upon faith/belief in Jesus as the Son of God who was sacrificed for our sins that separated us from intimacy with God. Jesus says, “No one comes to the Father except through me.” That’s how we become sons – through Jesus Christ.

MOLESKIN:
For familiar passages like this, I like to read it from a contemporary translation like the Passion Translation or The Message for a fresh hearing of the Scriptures. Prayed for Guardrail’s Aunt Marilyn in open-heart surgery for healing and salvation for his cousin. Also prayed for several guys and their families recovering from COVID: Borg, Three-peat, Tuba, Kick.

ANNOUNCEMENTS:
Family Q – Saturday, Feb 5, 10:00AM, Kickflip on Q! Weather-permitting – we’ll call it on Thursday.

CSAUP @ Asylum end of the month – see Slack for deets.