F3 Knoxville

Tag: Guardrail

Smooth as Butter

THE SCENE: Just below freezing. Didn’t feel cold for long though.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
7xCherry Pickers, 15xMoroccan Night Clubs, 10xTempo Squats, 10xHairy Rockettes
THA-THANG:

Decided to take Butterknife on a trip down memory lane with the first two Q’s he came out to.

Mosey to the large north side parking lot for a little throwback to 2019 IPC Week 1.

Perform the “Killer B’s” (modified to be much easier):

  • Broad Jump to the next parking line.
  • 5 Burpies
  • 10 Bonnie Blairs
  • 15 BBS
  • Repeat x 3
  • Bernie back to the start

Performed three rounds of the above.

Mosey back to the CMU pile for a throwback to IPC week 2. “Meatloaf’s Massacre”

Grab a CMU and perform the following:

  • 5 CMU Man Makers
  • 10 CMU OHP
  • 15 CMU Swings
  • 20 CMU Squats
  • 25 CMU Derkins
  • Run up the stairs and slap the sports center

Repeat x3

Mosey back towards the flag

MARY:
15x Imperial Walkers

COUNT-OFF & NAME-O-RAMA
16 men (some from Equalizer, Shamrock, and the Project) descended upon JUCO to support Butterknife’s appointing as AOQ
CIRCLE OF TRUST/BOM:

Live third.

As men of F3 we are called to live third. Our creator comes first, followed by our community. We need to strive to put the interests of others above our own. Butterknife is a HIM that I have seen grow a ton over the last 2.5 years that he’s been out at F3. He has shared aspects of his life with us and expressed how much F3 has done for him, as it has for me as well. One aspect that I really appreciate is his desire to put others first. He is quick to pick up the six or make an FNG feel welcome. He’s been a leader at JUCO and has helped us all to grow. Today I’m excited to pass the torch of JUCO AOQ to Butterknife. I know he’ll lift up the men of JUCO and help push the mission of F3 as a whole.

Philippians 2: 1-11

2 So if there is any encouragement in Christ, any comfort from love, any participation in the Spirit, any affection and sympathy, 2 complete my joy by being of the same mind, having the same love, being in full accord and of one mind. 3 Do nothing from selfish ambition or conceit, but in humility count others more significant than yourselves. 4 Let each of you look not only to his own interests, but also to the interests of others. 5 Have this mind among yourselves, which is yours in Christ Jesus,[a] 6 who, though he was in the form of God, did not count equality with God a thing to be grasped,[b] 7 but emptied himself, by taking the form of a servant,[c] being born in the likeness of men. 8 And being found in human form, he humbled himself by becoming obedient to the point of death, even death on a cross. 9 Therefore God has highly exalted him and bestowed on him the name that is above every name, 10 so that at the name of Jesus every knee should bow, in heaven and on earth and under the earth, 11 and every tongue confess that Jesus Christ is Lord, to the glory of God the Father.

MOLESKIN:
I’m still convinced that Butterknife grows stronger every time he gets COVID.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Sins Build Upon Each Other

THE SCENE: Cold and clear. 25F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Projectivator
  2. Seal squats
  3. Cherry picker
  4. Overhead clap
  5. Mosey to the recruiting center

THA-THANG:

Sins build upon each other 2 Samuel 11

  1. Lazy – 1 blockees
    1. verse 1 In the spring of the year, the time when kings go out to battle, David sent Joab, and his servants with him, and all Israel. And they ravaged the Ammonites and besieged Rabbah. But David remained at Jerusalem. 
    2. Carry block across parking lot – 20 curls
  2. Lust – 2 blockees
    1. verse 2 It happened, late one afternoon, when David arose from his couch and was walking on the roof of the king’s house, that he saw from the roof a woman bathing; and the woman was very beautiful. 3 And David sent and inquired about the woman. And one said, “Is not this Bathsheba, the daughter of Eliam, the wife of Uriah the Hittite?”
    2. Carry block across parking lot – 20 kettle bell swings, 10 curls
  3. Adultery – 3 blockees
    1. verse 4 So David sent messengers and took her, and she came to him, and he lay with her. (Now she had been purifying herself from her uncleanness.) Then she returned to her house. 5 And the woman conceived, and she sent and told David, “I am pregnant.” 
    2. Carry block across parking lot – 20 tricep extensions, 10 kettle bell, 10 curls
  4. Lies – 4 blockees
    1. verse 6 So David sent word to Joab, “Send me Uriah the Hittite.” And Joab sent Uriah to David. 7 When Uriah came to him, David asked how Joab was doing and how the people were doing and how the war was going. 8 Then David said to Uriah, “Go down to your house and wash your feet.” And Uriah went out of the king’s house, and there followed him a present from the king. 
    2. Carry block across parking lot – 20 squats, 10 tricep extensions, 10 kettle bell, 10 curls
  5. Jealousy – 5 blockees
    1. verse 9 But Uriah slept at the door of the king’s house with all the servants of his lord, and did not go down to his house. 10 When they told David, “Uriah did not go down to his house,” David said to Uriah, “Have you not come from a journey? Why did you not go down to your house?” 11 Uriah said to David, “The ark and Israel and Judah dwell in booths, and my lord Joab and the servants of my lord are camping in the open field. Shall I then go to my house, to eat and to drink and to lie with my wife? As you live, and as your soul lives, I will not do this thing.”
    2. Carry block across parking lot – 20 overhead press, 10 squats, 10 tricep extensions, 10 kettle bell, 10 curls
  6. Conspiracy – 6 blockees
    1. verse 12 Then David said to Uriah, “Remain here today also, and tomorrow I will send you back.” So Uriah remained in Jerusalem that day and the next. 13 And David invited him, and he ate in his presence and drank, so that he made him drunk. And in the evening he went out to lie on his couch with the servants of his lord, but he did not go down to his house. 
    2. Carry block across parking lot – 20 heave hammers (2 count), 10 overhead press, 10 squats, 10 tricep extensions, 10 kettle bell, 10 curls
  7. Brief intermission to do 5 pull ups each
  8. Murder – 7 blockees
    1. verse 14 In the morning David wrote a letter to Joab and sent it by the hand of Uriah. 15 In the letter he wrote, “Set Uriah in the forefront of the hardest fighting, and then draw back from him, that he may be struck down, and die.” 
    2. Carry block across parking lot – 20 thrusters, 10 heavy hammers, 10 overhead press, 10 squats, 10 tricep extensions, 10 kettle bell, 10 curls

 

MARY:

  1. Mosey to the pool wall for 7 wall ups
  2. Mosey to the parallel bars for 17 inverted rows
  3. Mosey to the Friendship bell for 17 dips
  4. Return to base
  5. Sprint the parking lot
  6. Mathlete led us through Kickflips weekly challenge of pushups and planks (pull ups already completed; see above)

CIRCLE OF TRUST/BOM:

  1. Sins build upon each other.  Nathan came to confront David and deliver God’s judgement.
  2. We spoke about how nobody around David confronted him earlier in his path and how hubris is a fatal trap of leadership.
  3. Accountability and true friends are needed for leaders.

ANNOUNCEMENTS:
Juco change of AOQ tomorrow.  Family workout on Feb 5th.

Hi-Jacked Q

THE SCENE: 30 degrees and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
A Begonias
10 tempo merkins
Cherry Pickers
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Tempo squats
Motivators 8x

THA-THANG:
Cardio Island

  • High knees
  • Butt Kickers
  • Karaoke
  • Lunges
  • Sprints
  • Skips
  • Side to Side lunges

Mosey to Hard Knox. (Borrowed from Brother Rooney at the Asylum)
4 stations around the outside. Each station has 3 exercise options. Choose one to complete and then run to the 3rd station and pick an exercise. Rinse & repeat choosing a different exercise on repeat stations.
Exercises were as follows:
• Station 1 (Core)
• HELLO DOLLYS (20, 4 CT)
• PICKLE POUNDERS (20)
• BIG BOYS (20)
• Station 2 (Legs)
• SQUATS (20, 4 CT)
• MONKEY HUMPERS (20)
• BOBBY HURLEYS (20)
• Station 3 (Core)
• BOX CUTTERS (20)
• LBCS (20, 4 CT)
• SCISSOR KICKS (20, 4 CT)
• Station 4 (Arms)
• MERKINS (20)
• DIPS (20)
• CAROLINA DRY DOCKS (20)

MARY:
Not today…
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:
It’s pretty easy to come up with a Q. I jacked this one from the #backblast channel. It came from @Rooney at the Asylum. It’s great to come up with new workouts as well. I typically will take pieces from different workouts and make them my own.

What do you see when you look in the mirror?
How do you talk to yourself?
Do you say things like, “I’ll never be able to do that…” or is it more like, “I can do anything I put my mind to!” or “I can do all things through Christ who strengthens me.”

95% of your emotions are determined by how you talk to yourself. – Zac Stephen’s

Too many Christians are not looking for Peace in God, but pieces of God.

Choosing what’s convenient for what they have going on right now, instead of basking in the peace God offers, once surrender your heart to him.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Camping at Cove Lake first weekend of April

Failing the Test

THE SCENE: Drippy, cool 30s. Perfect morning for the back porch
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Moroccan nightclubs, Overhead claps, Tempo squats, Tempo merkins
THA-THANG:
Grabbed a block and headed around to the back porch of the senior center for some Dora, Dora, Dora!

  • 300 curls, 300 squats, 5 burpees
  • Mosey on over to the playground to get in some pull ups for the day
  • 200 OHP, 150 CMU swings, 5 burpees
  • Gather the 6 in plank, then do 30 seconds more
  • 100 rows (each side), then Heavy Freddies until time
  • Baby Mucho Chesto – 10 Merkins, 10 Wide Merkins, 10 Diamond Merkins, 10 Stagger Merkins (each side)

MARY:
About 60 seconds in Al Gore just to finish out.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
1 Corinthians 10:13 – No temptation has overtaken you that is not common to man. God is faithful, and he will not let you be tempted beyond your ability, but with the temptation he will also provide the way of escape, that you may be able to endure it.

This is a challenging passage because it says outright that every time I have succumbed to temptation, it is my fault. I have never been so overwhelmed that I could not resist, though I have often believed otherwise.

Temptation and testing are ideas often used together in the bible. When I think about a test, I naturally default to the kind of testing used in school. Its purpose is simply to determine if I have the knowledge I am supposed to, and the results will inevitably be either a gold star for achievement or a black dot demerit. However, this is not the model that the biblical authors had in mind.

The word for test often used by the bible’s authors is connected with the process used to test gold, and this analogy is also often employed. The key difference here is that when gold is placed in the crucible and tested, it is not intended to leave the gold unchanged. While the process does reveal the amount of impurity, that very same process of testing gold also purifies it. This is vital to understanding the way God tests us.

God’s tests are not disinterested measurements intended to inform his judgements about us. Rather the test is the very process by which God intends to purify us. Through repeated testing, He can strip away the impurities that reside within our hearts, preparing us to one day endure his presence. For though Christ has won the victory over death and opened the way for us to access the presence of the Father, His presence is dangerous to the impure and unholy. Christ has justified us, but still we must be sanctified that we might enter into new creation and reside in the very presence of the Father, free from all fear and knowing only his boundless Love.
MOLESKIN:
Great to see Guardrail out to spend some quality time out back. This was a fall back plan for the weather, so another day I will have to reveal my planned Dora the Explora Q…
ANNOUNCEMENTS:
Weekly challenge is up to 30 pushups, 3 pull ups, and 30 second plank – this Q met standard for today. Check in on Slack to mark your progress. While you are there, read about Lizards, Bullfrogs, and Leeches.

Family Q is coming up February 5th.

Grit up the hill

THE SCENE: 32 Degree, Dry and Nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills, Cherry Pickers, Bonnie Blairs, Butt Kicks, Newton’s cradle Merkins
THA-THANG:
Brief stop for some rocks (overhead claps, seal claps) at the guardrail (dips) before we headed to Jucomajaro and at each line did 10 or more of the exercises till we made it to the top (where there was a Jeep parked with someone in it).  Between the lines on the way up we alternated between bear crawl, bernie and mosey.

  • Newton’s cradle merkins
  • Burpee
  • Mtn Climbers
  • BBS
  • LBC
  • Side crunches
  • Downhill Merkins
  • Superman
  • Kick throughs
  • Imperial walkers
  • Squats
  • and a bunch of other things we called out on the way up and then did the same of on the way down.

MARY:
Enough time for some toy soldiers, flutter kicks and protractor
COUNT-OFF & NAME-O-RAMA
9 HIMS

CIRCLE OF TRUST/BOM:

Philippians 2 says: work out your salvation with fear and trembling.
Out here, God gives us the breath and the chance to be here.
We bring some good old fashion grit and make a trip up Jucomajaro
Or we are motivated to do more pushups than we would do on our own.
So thank you.
But The Christian walk isn’t like that. But we do bring something.

The difference is explained in the next verse:

for it is God who works in you, both to will and to work for his good pleasure.

I don’t have it figured out, we work at it. He does the work.  Pray that God will empower your spiritual life to be greater than just trying hard, but that God would move through you.