F3 Knoxville

Tag: Guardrail

When We Are Weak, He Is Strong

THE SCENE: Mid 60s with some sprinkles
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x 7, Harry Rockettes x 10, Lil’ Baby Arm Circles x 10 forward and backward, tempo squats x 5 then hold an Al Gore, tempo merkins x 5 then hold plank.

THA-THANG:
Mosey to the Courtyard for 21s

  • Start at the wall and do 20 box jumps onto the wall
  • Run to second overhang, stop and do 5 BBS at middle overhang
  • Do 1 hand release merkin at second overhang.
  • Eventually moved to 11s and got down to 6 box jumps and 5 hand release merkins

Mosey to the Coupon Pile

  • Get a coupon
  • Do 10 curls, 10 triceps, 10 swings, rifle carry up the first two staircases then back down
  • Take off 2 off each workout each time and go all the way to zero.

Mosey to the Parking Lot

  • Start at the first line doing 3 squats, duck walk to the line, lunge back to the start.
  • Then do 2 squats, duck walk, lunge
  • 1 squat, duck walk, lunge

Mosey back to the flag

CIRCLE OF TRUST/BOM:
Read 2 Corinthians 12:8-10: “Concerning this, I pleaded with the Lord three times that it would leave me. But He said to me, ‘My grace is sufficient for you, for my power is perfected in weakness.’ Therefore, I will most gladly boast all the more about my weaknesses, so that Christ’s power may reside in me. So I take pleasure in weaknesses, insults, hardships, persecutions, and in difficulties, for the sake of Christ. For when I am weak, then I am strong.”

This is so opposite of our culture and really the opposite of what men think. It is difficult to admit our weaknesses and even boast in them, but this is what Paul says and we see throughout Scripture that we are to be dependent on God and rely on Him and not ourselves. We see throughout the Psalms that David cries out to the Lord to help Him. He knows that He is weak and often in danger, so he constantly cries out to God for help. And this is how we should look to God. It is like a child doing something and he is struggling and his father is right there waiting for the child to ask for help. The child (us) is stubborn, but the father (God) is right there waiting for us to ask Him for help and it is His desire and pleasure to help us and give us strength because He gets the glory in that, not us.

What’s a Bearpee?

THE SCENE: no rain, not too hot at JUCO
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 mountain climbers, 10 tempo merkins, 15 Moroccan night club, 15 imperial walkers, 10 tempo squats
THA-THANG:

Mosey to the south parking lot

Bearpees halfway across the parking lot. OYO 1 Burpee followed up by 4 count bearcrawl forward.  Increase burpees by 1 each time and bearcrawl by 4 (1:4 ratio).

Mosey to the Sophomore. Dora 1-2-3. 100 merkins, 200 2-ct flutter kicks, 300 squats.  Partner is running up the hill.

Mosey to coupon pile. Do 25 overhead presses, 25 curls, 25 tricep extensions and 25 thrusters. Run up the hill and do 5 pull-ups between each set.

MARY:
Flutter kicks, hello Dolly
COUNT-OFF & NAME-O-RAMA
12 PAX today at JUCO.
CIRCLE OF TRUST/BOM:

“My brethren, if any among you strays from the truth and one turns him back, let him know that he who turns a sinner from the error of his way will save his soul from death and will cover a multitude of sins.”

James 5:19‭-‬20 NASB

There is so much in the book of James. This particular passage points to our responsibility to turn back an erring brother from sin. Of course, we ourselves are only helping to point out the error in their life. God will provide forgiveness.  Note that if they need to be turned back, that means that they once were in the truth. Not only do we have the responsibility to help correct, but we have to have the humility to accept correction as well. Be willing to face your brother one-on-one. No gossip but straight to the source.

MOLESKIN

It has been too long since Qing at JUCO. Sign up!
ANNOUNCEMENTS:
Remember those requesting prayers.

CMU Ladder

THE SCENE: Nondescript. Not hot, not cold.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10x Abe Vigoda, 7x Cherry Pickers…Let’s mosey!
THA-THANG:
Mosey towards CMU pile stopping for 5 burpees OYO at two different spots.

Grab yourself a coupon and head to the start line to the west of the maintenance building.

CMU Ladder:

  1. 10 x CMU Thrusters
  2. 20 x CMU Swings
  3. 30 x CMU Tricep
  4. 40 x CMU Curls

Run to Cones:

  1. 10 x BBS
  2. 20 x HTH
  3. 30 x LBC
  4. 40 x Flutter Kicks

Start round 1 with both 1’s above, on round 2 do both 1 & 2 above, and so on.

After completing the CMU work, run to the cones (spaced about 50 yards apart) and complete the work.

Round 1 = 1&1; Round 2 = 1,2&1,2; Round 3 = 1,2,3&1,2,3; Round 4 = 1,2,3,4&1,2,3,4

Clear as mud.

Finished up the ladder work and moseyed over to the big parking lot for a taste of the Kraken.

8 Cones in a circle around the light pole. Start at any cone and perform the prescribed exercise until the timer PAX finished the 3 burpees (5 burpees on round 2).

Exercises were Burpees, Squats, Diamond Merkins, Monkey Humpers, X Factors, BBS, HRR Merkins, LBC

Made it two rounds through the Kraken.

Mosey back to the shovel flag for a bit of Mary.

MARY:
Flutter Kicks and Freddies
COUNT-OFF & NAME-O-RAMA
11 men got after it.
CIRCLE OF TRUST/BOM:
Talked about Galatians ch. 2 when Peter was rebuked by Paul for not following his own teachings regarding accepting the Gentiles as they were. Talked about not forcing others to fit into a box that we have created with no basis. Make sure that you are practicing what you preach.
MOLESKIN:
IPC is in session, and it hurts.

ANNOUNCEMENTS:
Hardship Hill is coming up. I need help preparing the obstacles and we need to fill out the JUCO team.

Favorite Things and Horrible Jokes

THE SCENE: 67 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Newtons Cradle, Tempo Squats, Maracan Night Club, Mountain climbers
THA-THANG:
Mosey to the base of jucamajaro, with a stop at the guardrail for some dips.

At every other line we did an exercise till the 6 was up and then did a few more.  Ran 2 lines, repeat.  Merkins, downhill merkins, Squats, LBC’s, downhill bbs, lots of abs on the way down.  This is where the jokes started and it was all downhill from there.

Dirkins on the guardrail, some SSH and other things till be bernie’d up the hill to the pull up bars.  3 pull ups, then we had to get some steps to make the middle bar closer.  1 CMU rifle carry, 2nd time Curls.  2 bricks was enough for the Q to reach the high bar, double carry down.  Indian run back with the line bernie and the back running to the front.  Jokes got so bad we did some Burpies and a ring of fire.

MARY:
LBC, Hello Dolly’s
COUNT-OFF & NAME-O-RAMA
12 HIM, half Rush, half not

CIRCLE OF TRUST/BOM:
Let love be genuine. Abhor what is evil; hold fast to what is good. Love one another with brotherly affection. Outdo one another in showing honor. Do not be slothful in zeal, be fervent in spirit, serve the Lord. Rejoice in hope, be patient in tribulation, be constant in prayer. Contribute to the needs of the saints and seek to show hospitality.  Romans 12:9-13

This passage made me think of the story I heard recently.  With all the horror of Afghanistan the story of one TN marine who was not slothful in zeal but was fervent in spirit and served the Lord by serving his dear brother, his interpreter from his time in Afghanistan.  His love, being genuine, flowed naturally to giving to the needs of others and showing hospitality.

Challenge 1: Read https://mydearbrother.org/ and as the Lord leads consider giving https://www.gofundme.com/f/my-friend-my-interpreter

Challenge: Memorize the above passage.

ANNOUNCEMENTS:
IPC on Friday!  Keep on pushing it.

Fill up the calendar or you’ll have more poorly planned Q’s that go from Jucomajaro to the pull up bars with jokes that make it feel twice as long.

Killer B’s

THE SCENE: Not too hot or wet but a whole lot of goose poop
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, tempo merkins and squats, cherry pickers, and Imperial walkers.
THA-THANG:
Thought it was for sure rain so I wasted a “rain inspired” playlist

  • Jog to each parking line, 5 burpees, 10 big boys, 15 Squats, Bernie back a line and then jog 2 forward, rinse and repeat.  Once we reach the other end we Bernie, Broad Jump, & Bear Crawl home
  • Jog to the new building for some fresh Dips and incline merkins with a shuttle run down the steps. AMRAP

MARY:
LBC and American hammers
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Would you recommend you for________? This could be for a dad, husband, boss, friend, co-worker, etc.  If not, why not? And how can you change that?
MOLESKIN:
Pray for all with COVID and for all of us to have patience and compassion.
ANNOUNCEMENTS:
Sign up for Iron pax