F3 Knoxville

Tag: Guardrail

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.

21s and Lunges

THE SCENE: Cool, crisp, high 20s, snow on the ground.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry picker, side straddle hops, 5 burpees, little baby arm circles forward/backward, tempo squats, tempo merkins.

THA-THANG:
Mosey to the first overhang

  • BBS x 15
  • Hand-Release Merkins x 15
  • Squat Jumps x 15

Mosey to the Library overhang

  • 21s, Monkey humpers and hand release merkins with a bear crawl in between
  • After one set, jog to the other overhang, lunge to the other end, hand stand on the wall for 20 seconds.

Mosey back to first overhang

  • BBS
  • Flutter kicks
  • Boat and canoe
  • Hello dolly’s
  • Planks
  • Freddie Mercury’s

Mosey to the flag

CIRCLE OF TRUST/BOM:
The Lord knows that we are dust. Psalm 103:4 says, “for he knows how we are formed, he remembers that we are dust. The life of mortals is like grass, they flourish like a flower of the field; the wind blows over it and it is gone, and its place remembers it no more.” The Lord knows we are but flesh and we will fail. With that in mind, I love the new year. It brings about a hope for a new year, a cool kind of energy and anticipation. But, because we are humans and dust, the hope and anticipation fades as we fail to meet our goals or resolutions and go back to doing the same old things we did last year. 

But! Because we are Christians, we know that the Lord is merciful and gracious. Lamentations 3:22-23 says, “The steadfast love of the Lord never ceases; his mercies never come to an end; they are new every morning; great is your faithfulness.” So, even though the Lord knows that we will fail, He gives us new mercies every day, a new hope every day. We will fail to meet our goals. We will fail to be good husbands, good dads, good friends. We will fail in all areas some days. But for the Christian, we can wake up with a new hope every single day because of the Lord’s mercy towards us. 

Stopping Around JUCO

THE SCENE: Cold, 25 degrees
WARM-O-RAMA:

High Knees
Butt Kicks
SSH
Tempo Merkins
Tempo Squats
Mt Climbers

THA-THANG:

Mosey to Road around JUCO (mostly Career Path Wy); stopping at every stop sign and doing the following each loop
10 Burpees
20 Dry Docks
30 American Hammers
40 Merkins
50 Squats
We got in 3 laps, about 2.4 miles
Mosey Back to the Flag

MARY:
Freddy Mercuries

Flutter Kicks

CIRCLE OF TRUST/BOM:

The God of Second Chances
I will restore to you the years that the swarming locust has eaten, the hopper, the destroyer, and the cutter, my great army, which I sent among you.
Joel 2:25 ESV
You may be going through your own set of “swarming locusts” (disappointments, failures, trials), but this verse shows how God, who even at times may bring these “locusts,” is faithful and true and will restore you in His perfect timing.

What love is not

THE SCENE: cold and a little breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 15 Imperial walkers, 10 tempo squats
THA-THANG:
Mosey to coupon pile for an AMRAP style workout.

  • 20 curls
  • 20 thrusters
  • Run up the stairs
  • 20 merkins
  • 5 toes to bar or 10 leg lifts
  • Run back down and to the left
  • At the end of the parking lot, 5 burpees
  • Run back to start
  • Rinse and repeat

MARY:
20 flutter kicks IC, 15 Heels to heaven, Protractor
COUNT-OFF & NAME-O-RAMA
14 enjoyed the chilly morning.
CIRCLE OF TRUST/BOM:
“Love is patient, love is kind and is not jealous; love does not brag and is not arrogant, does not act unbecomingly; it does not seek its own, is not provoked, does not take into account a wrong suffered, does not rejoice in unrighteousness, but rejoices with the truth;”-1 Corinthians 13:4‭-‬6 NASB1995

I thought I would share this passage as a reminder to us all how we should act. We need to remember to act with humility in all we do – no bragging. We should act honorably and think of others needs before our own. We should not keep a tally of all that someone has wronged us, but we should truly forgive. We should rejoice in the Truth.

MOLESKIN:
Great to be back leading a workout at JUCO!