F3 Knoxville

Tag: Guardrail

ab-day-2021

THE SCENE: Balmy

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • reach for the sky
  • left/right foot hang
  • tempo squat
  • arm circles
  • tempo merkins
  • SSH

THA-THANG:
Mosey to big front parking lot. Welcome to Ab day.

Find 10 exercise marked in parking spots. Partner up and pick an exercise. Both partners complete the exercise then mosey to light pole. Do 5 burpees. Mosey back and pick a different exercise. Rinse and Repeat.

Exercises are:

  • Flutter kicks (100)
  • ABC’s
  • Hello Dolly (100)
  • Plank (90 Sec)
  • LBC ( 100)
  • BBS (50)
  • Mountain Climbers (100)
  • Pickle Pounders (50)
  • Freddy Mercurys (100)
  • Side Crunch (25 per side)

After completion, do an Al Gore while waiting for the 6.

Gather up and recover, just in time to take a lap around the lake.

Times almost up, head back to the flag.

MARY:
15 4ct Imperial Walker
15 squats on your own

CIRCLE OF TRUST/BOM:
Isaiah 44:1-8

Isaiah 44:6

Thus says the Lord, the King of Israel and his Redeemer, the Lord of hosts:

I am the first and I am the last; besides me there is no god.

Excerpt from New Morning Mercies:

If God is in control of every aspect of your world and his grace covers all your sin, why would you ever give way to fear?

  • Paul David Tripp; New Morning Mercies

The reason we might is we forget the sovereignty of God. We forget He is in control. When we focus on the world around us, it becomes really big and God becomes small. The problems around us overwhelm us.
Today be reminded of who God is, that he’s in control and if we’re in him, he’s covered all our sin.

We have no reason to fear, besides Him these is no god.

Friendship and Servant Leadership

The Scene: 70 and humid

Welcome/Disclaimer – YES

Warmup: SSH, Tempo Merkins, Mountain Climbers, Overhead Clap, LBAC-fwd/bckwd, Projectivator, Cherry Pickers

The Thang
• Follow the Leader to Library Parking Lot: mosey, side step, karaoke, bear crawl, skip, high knees to library parking lot: burpee broad jump toward Amphitheater
• Mucho Chesto @ Amphitheater: 10 – merks, 10 – werkins, 10 – diamond merks, 10 – stagger right, 10 – stagger left (hold plank – someone lead until 6)(rinse/repeat)
• 10 Box Jump/Step Up and Bernie up hill, 10 jump squats at top. (rinse/repeat)
• @ Playground: Baby Murph – 5 pull-ups, 10 merks, 15 squats (5 rounds) = 25 pull-ups, 50 merks, 75 quats
• Bear Crawl to Pool: 10 Wallups
• Follow the Leader to Friendship Bell: mosey to Parallel Bars – hold Al Gore till each pax has a chance to hand walk across bars, BBS till 6, mosey to Friendship Bell for Mary

MARY:
Kick-Flip to lead, other AOQs and guests, and Judge Judy

COUNT-OFF & NAME-O-RAMA
16 STRONG

CIRCLE OF TRUST/BOM:
2 years and 2 months ago, David Greer became Kick-Flip. (He pointed out that I was on Q that day!) Today we know him as a man of character, a leader among men. When he leads, he’s creative, he’s personal, he pushes us. He serves us by leading. So many of his Qs are memorable, the workout, the word, his leadership and drive, his friendship and encouragement. We are all better men because of him and we are glad to give him the Shovel Flag as our AOQ at the Project.
Maybe one of you will be AOQ after him. I hope you will all step up to Q soon. Just as we need Kick-Flip to show up, we all need you/each other to show up. It’s not only how we get better as men and leaders, it’s how we see and experience the diversity and creativity of God in fitting us together, in both our leading and our following. Your strengths pushes us in our weakness and vice versa. We are all disciples, followers/fellow travelers, friends, of Jesus. In Christian friendship, we disciple each other. We encourage each other. We call each other higher up and further in. Friendship is discipleship when Christ is in you. When you Q, you both lead and serve the men around you as friends. It is both friendship and servant leadership.

MOLESKIN:
Much appreciation to Judge and guys from other AOs who came to support and celebrate the passing of the The Project Shovel Flag to Kick-Flip. Shout out to Trolley who began the tradition of taking the picture at the Friendship Bell.

PRAYER:

Ribbed’s wife, men at Equalizer and other AOs whose marriages are struggling, Kick-Flip’s wife and new baby on the way

ANNOUNCEMENTS:
July 24 CSAUP “Off the Chain”

 

The Dirty Dozen Tour De JUCO

THE SCENE: 60 degrees with a beautiful sunrise.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
Arm rotations thumbs up in cadence
10 Windmills in cadence
Reverse thumbs down in cadence
Mountain Climbers 20
8 Count Merkins AKA Bouble Burpees

THA-THANG:

We did 1 lap around the campus.

  • Mosey w/ the person in back weaving his way to the front. AKA Black Snake
    10 8 ct merkins
    20 squats
    30 flutter kicks
  • Mosey w/ the person in the front falling off for 2 burpees
  • Pit stop 🛑 at coupon pile
    15 thrusters
    25 curls
    25 triceps
  • Mosey w/ the person in back sprinting to the front.
    10 8 ct merkins
    20 squats
    30 flutter kicks
  • Mosey w/ the person in back weaving his way to the front.
    10 8 ct merkins
    20 squats
    30 flutter kicks
  • Mosey w/ the person in the front falling off for 3 burpees
  • Line up on the curb for toe taps.
  • 10 8 ct merkins
    20 squats
    30 flutter kicks
  • Cardio Island: walking lunges, high knees, high heels, side lunge hops, sprints, and side to side low
  • Mosey back to the flag, with a jail break.
  • 10 8 ct merkins
    20 squats
    30 flutter kicks

MARY:
Insert information about any additional post-THANG work (if applicable).
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:
“For we are God’s handiwork, created in Christ Jesus to do good works, which God prepared in advance for us to do.” – Ephesians 2:10

Your potential is huge. Reach for it.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Workday at Wesley House – show up between 8a-9a
1719 Reynolds St, Knoxville, TN 37921

CSAUP – 7.24.21 – OFF THE CHAIN

No Isolation

THE SCENE: 73
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops, Cherry Pickers, Mountain Climbers, Tempo Merkins, Donkey Kicks, Side lunges, Overhead claps.
THA-THANG:
We were all over the campus today.

  • Guardrail dips and Heavy Seal claps behind Dickey’s
  • 71 BBS, V-ups and flutter kicks as part of the tour of the new building
  • 100 Squats, burpees, Leg raises and Lunges
  • 171 CMU bench press, Curls, pull ups and thrusters  (it’s the 171’st day of the year)
  • Ring of Fire: Merkins and Planks.  Mailbox

MARY:
Imperial Walkers and time ran out
COUNT-OFF & NAME-O-RAMA
18 HIM’s making the most of a Monday
CIRCLE OF TRUST/BOM:
Today’s third F is about the 2nd F: Fellowship.

Proverbs 18:1
He who isolates himself seeks his own desire; he breaks out against all sound judgement

Transparency is the currency of intimacy so make yourself known.  Most of all to your family; share your heart with your wife and kids.  But also to guys out here.

When was the last time you opened your home; showed hospitality and avoided isolation.  It is possible to be a part of F3 and still isolated.  It is possible to go to church and remain totally isolated.  You have to open up and allow yourself to not go it alone.

A man of many companions may come to ruin, but there is a friend who sticks closer than a brother.
Proverbs 18:24 ESV

Disc Golf Baskets – Risk It – If The Lord Wills, We’ll Wait

THE SCENE: Muggy but beautiful.

F3 WELCOME & DISCLAIMER – Administered (No more COVID disclaimer but distancing as comfortable was encouraged)

WARM-O-RAMA:
TN Rocking Chair
IC Cherry pickers x 5
IC Mountain climbers x 10
IC Shoulder taps x 10
IC Pickle pounders x 10
IC Crabby Pickle Pointer x 7
IC Pickle Pointer x 7
OYO Forward Lunges x 5 each leg
OYO Side lunges x 5 each leg

THA-THANG:
Falling Indian Run to Hole 1 Tee Pad (aka Burpee Mile parking lot) – Spotter suggested Merkins (~3 / loop so pretty doable for everyone).

Today we are playing a round disc golf. Kind of. At each basket YHC will set up two cones from which we putt. Once someone makes it or once 1 minute passes, we switch to another exercise that is (supposedly) easier.

Hole First exercise Second exercise (after made basket)
1 Crabby Pickle Pointer Pickle Pointer
2 Plank Cherry pickers
3 Mountain climbers Shoulder taps
4 OHP Seal Clap Squats
5 Kettle Bell Swings Reach / let it hang
6 Thrusters Squats
7 Bonnie Blair Iron Mike
8 Lunges Side lunges
9 Merkins Pickle pounders

So many great shots from the PAX that helped us have a fun and solid workout We got to Hole 8 and it was 6:11am. YHC did not get to take a shot but all PAX worked hard. Mosey back to #shovelflag and did a short Wagon Wheel where Sunrise showed some extra energy once I called Jailbreak. Good times. 🙂

MARY:
No time for that.

COUNT-OFF & NAME-O-RAMA
9 PAX – 1 per each of the 9 holes we were supposed to play today!

CIRCLE OF TRUST/BOM:
Trying something new. You could fail. But one characteristic of Christians, especially of men who are Christians, is that we do not play it safe. We are called to lay down our lives as Christ did for us- for our family & friends. We don’t just take risks to be taking risks or to make us look good- we take risks not knowing how they will turn out here. Today we didn’t get done with all 9 holes on the disc golf course. There are varying degrees of risk but as Christian men we are called to consider 3 things related to risk:

1. Risk it – “Courage is being scared to death, but saddling up anyway.” – John Wayne (my pastor quotes him often). Scripturally we can look at Psalm 27:14 – Wait for the Lord; be strong, and let your heart take courage; wait for the Lord!
2. Risk it for the right things. (choose that biscuit wisely)
James 4:15 says “if the Lord wills, we will do this or that”
We do wise “Risk vs. Reward Analysis”, but we know that we need to know what Hill to die on. Calvary is one of them with Christ as our example.
3. Risk it – but wait for the Lord
When we take risks, we don’t know how things are going to turn out in the details. Ultimately we do (Revelation 21-22 tells us what the end result of Genesis 3), but as we see throughout the Bible we say “how long O Lord?” Isaiah 64:4 tells us what we have to continue to do:
From of old no one has heard or perceived by the ear, no eye has seen a God besides you, who acts for those who wait for him.

So. Take a risk. For God. And wait for Him to act in that risking until He fulfills it.
“He is no fool who gives what he cannot keep to gain what he cannot lose.” – Jim Elliot

MOLESKIN:
Prayed for Data’s marriage, Median’s wrist, & Dart Gun’s recovery from surgery. And the BOM was super sweaty but I’m thankful we can do that once again.

Earliest sunrise of the year provided a great backdrop and clear visibility for the holes after hole 2 today. Still a little GLOOMy but hey, that’s where SYITG comes from.

ANNOUNCEMENTS:
DP Off the Chain coming up – July 24 at 0630 (show up by 615).