F3 Knoxville

Tag: Guardrail

Doing the DID (Dips, Irkins, Derkins) at JUCO

THE SCENE: It was cold.
F3 WELCOME & DISCLAIMER: Accomplished
WARM-O-RAMA:

Quick jog around the parking lot
Windmill
SSH
Tempo Merkins
Tempo Squats

THA-THANG:

Mosey to the new math building; stopping at the wall to do the following
50 Dips
50 Irkins
50 Dirkins
Do a run around the building between each set
Mosey to the Guardrail across from Shopping Center; repeat the above exercise, except 50/40/30
Mosey across the street to the Shopping Center over by Tomo Poke; repeat the above exercise except running up the stairs and around the parking lot

MARY:
Freddie Mercuries, Flutter Kicks, LBCs

CIRCLE OF TRUST/BOM:
Matthew 5:3 “Blessed are the poor in spirit, for theirs is the kingdom of heaven.”
MOLESKIN:
This Scripture tells us that when we acknowledge our spiritual bankruptcy, this is when God can use us the most. Counter to the culture which is all about you, God gives us a different path. Let us focus on God and see how He, in turn, allows us to see His work and His Kingdom rule in our lives

Early Life of Moses (again)

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

  • Projectivator – 11
  • Overhead clap
  • Tempo squat
  • Cherry picker

THA-THANG:

  1. Draw him from the water:  1min of Walpies
  2. Raised as an Egyptian:  1min of inverse rows
  3. Murder the Egyptian:  1min of murder bunnies w/out blocks
  4. Flee to Midian:  hustle to K25 hill
  5. Burning bush: 1min of Al Gore
  6. 10 Plagues on the hill (1min of exercises then run up/down the hill)
    1. Merkins
    2. Big boys
    3. Mountain Climbers
    4. LBCs
    5. Basilisk
    6. Hello Dolly
    7. Squats
    8. Lunges
    9. Side Straddle Hop
    10. Burpies
  7. 17 When Pharaoh let the people go, God did not lead them by way of the land of the Philistines, although that was near. For God said, “Lest the people change their minds when they see war and return to Egypt.” 18 But God led the people around by the way of the wilderness toward the Red Sea. And the people of Israel went up out of the land of Egypt equipped for battle.
    1. Run around ORAU campus back to the flag

MARY:
Skip the length of the parking lot.

CIRCLE OF TRUST/BOM:
Moses was flawed but was used by God for good. Unlike most stories (Biblical, heroic, fairy tale, etc), we see most of Moses’s life and it doesn’t end with “happily ever after.”  It ends with his death in failure after a life of great achievement.

ANNOUNCEMENTS:
Family Q on February 12th

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)