F3 Knoxville

Tag: Guardrail

Hills and Valleys

THE SCENE:  So nice.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

Cherry pickers
Al Gore
Squats
Michael Phelps
Down/up dog
Mountain climber
Projectivator

Mosey to the big lot.  Run across.  At each line, turn 90 degrees (i.e., sprint, side shuffle, bernie, side shuffle, etc.)

Dolly
Flutter kicks

THA THANG:

Mosey to the coupons.  Grab a block.  Walking 20 curls, 20 overhead presses, 20 tricep extensions

Line up at the cones in a low plank.  At “3-2-1, Go!”, get up and sprint to the top of the hill.  First person to touch leaves on a tree wins and gets to watch while everyone else does burpees at the top.

Back down the hill.  Winner starts 50’ further back.  Do one block exercise then hill sprint again.
Repeat the sequence – each time adding one more block exercise.

  • 5 plyo merkins
  • 10 block pullovers
  • 15 heavy LBCs
  • 20 lunges (10 each side)
  • 20 single arm thrusters (10 each side)
  • 10 CMU swings
  • 6 uneven merkin T planks (3 each side)

Murder bunny thrusters up the hill.

Walking 20 curls, 20 overhead presses, 20 tricep extensions

Twenty-ones on the steps.  CMU exercise (your choice) + pull ups.

Rack ‘em.

MARY:

Indian run in two lines.  PAX call out 3-2-1-Go!, last man in each line races up the middle of the lines.  Repeat until we are close to the flag.

Mountain climbers

Jailbreak!

COUNT-OFF & NAME-O-RAMA

15 for bootcamp, 3 for rush

CIRCLE OF TRUST/BOM:

It was common in ancient pagan nations to perceive each god or goddess as having a particular domain or sphere of power on earth.  A goddess of fertility…  A god of the forests, or the river… Monotheism was unique and the idea that any god was supreme in all areas was unheard of.

In 1 Kings Chapter 20, we read about the Israelite city of Samaria under attack by the Syrians, a rival nation.  The Syrian king gathered 32 other kings – and brought a massive army to besiege the city.  Against all odds, and with their God’s intervention, the Israelites repel the attack.  The Syrians retreat and regroup to strategize.  Since the city of Samaria is in the hill country of Israel, they mistakenly think that the God of the Israelites must be a god of the hills.  So, they make a new plan, assemble another massive army, and attack Israel again – this time in the plains (where, presumably, the Israelite God does not dwell and has no authority).  Speaking on behalf of God, a prophet tells the Israelite king, “Because the Syrians have said, “The Lord is a god of the hills, but he is not a god of the valleys,” therefore I will give all this great multitude into your hand…” – and He does.  The Israelites rout their enemy in the valley, just as they did in the hills.  The one true God is sovereign over all – He is a God of both the hills and the valleys. 

For me, May 20 is a date unlike any other.

Five years ago, May 20th, my son Caleb was born.  He is a beautiful kid – he is everything that you would want in a son; wicked smart, good natured, daring, funny, creative, kind, loving – he is a great kid.  The day he was born into this world was joyful and exciting and amazing – it was heaven!  May 20th is the anniversary of one of the best days of my life!

But…

One year ago, May 20th, I was heartbroken.  My wife was pregnant again, but this time the pregnancy was not going well.  Several days before, we had been told that the baby had no heartbeat, and we would very likely have a miscarriage in the coming weeks.  We prayed that God would reveal his strength in a miraculous way and the baby would live…But short of that, if we had to walk that terrible road in the next few weeks, we prayed that the miscarriage would not happen on Caleb’s fourth birthday.  But it did.  The day we lost that baby was devastating and painful and raw – it was hell. May 20th is the anniversary of one of the worst days of my life. 

Life’s hills and valleys – the one true God is sovereign over them all.  Life is full of both wonder and wounds.  How does our faith stand up to them?  The “hills” of life can draw us closer to Him in joy and with grateful hearts – or they can arouse in us an arrogance which causes us to forget His presence.  The “valleys” of life can drive us into His arms and onto our knees – or can drive us to curse and blame our Creator with misplaced resentment.

We need to keep working toward having a faith that thrives in both the hills and valleys of life.

Closed with a pair of Pslams.

For when you go through a valley –

Psalm 4: God, you are my righteousness, my Champion Defender. Answer me when I cry for help! Whenever I was in distress, you enlarged me. I’m being squeezed again—I need your kindness right away! Grant me your grace, hear my prayer, and set me free!

For when you are on a hilltop –

Psalm 100: Enter his gates with thanksgiving and his courts with praise; give thanks to him and praise his name.  For the Lord is good and his love endures forever; his faithfulness continues through all generations.

MOLESKIN:

This workout and word was inspired by Monday’s great workout and word – offered up by the true HIM, Mailbox.

PRAYERS / ANNOUNCEMENTS:

Prayers for our good friend, Spotter, and for his family

Prayers for Stitch’s family relationships

Prayers for Jordon

What goes up must come down

THE SCENE: Perfection including a beautiful sunrise
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:
Eased Fingerfood back into it with a little reach for the sky and let it hang.   Threw in some baby arm circles forward and back.   Dropped for something new called countdown low plank or something like that.   Held plank and then dropped to 6” low plank hold for 10 count, back up then down for 9 count, etc.   Finished with some Windmills.  By that time Houndog had arrived and we knew it was time to get on with it.

THAT Thang:

Mosey across HV road stopping in front of AnytimeFitness for a few side plank dips, continued our journey over to Mt Juconte.   Started at bottom and gave it all she got to get to the top of the 13.3% grade.   At the top found a few transported coupons and did some curls into overhead presses.   On way back down did a little Route 66 with some Derkins at each tree.   Finished up with 20 Heels to Heaven at the bottom.

Rinse and repeat with Squat Thrusters up top, Squats on Route 66, and Box Cutters on round 2.   Round 3 was again back up…bench press / skull crusher combo, with SSH Route 66 back down and Big Boys to recover.   We were having to much fun at that point that not even Erector would join for Round 4.   But everyone else did as we finished back up top with coupons swings, Monkey Humpers on Route 66 and maybe some other AB work or maybe not..can’t quite remember.   Headed back to the “flag” and waited at the light for everyone in HV to drive by missing out on any extra Mary

MARY:
No Time…

COUNT-OFF & NAME-O-RAMA
14 HIMs…13 of who could remember their F3 name.   But we were glad to have FingerFood back even if we had to help him with his name.

CIRCLE OF TRUST/BOM:

Two biggest lies in America….the first one is by clicking this box I acknowledge that I have read and agree to the terms and conditions listed above and number two is our answer to the question “How are you?”  As men especially I think it is easy to hide and avoid sharing feelings, weakness, or hurt.   I am not good about it either, typically because I feel what I am going through is minuscule compared to the challenges of others.   But I do also think it is good to honestly answer that question too as it allows others to be open about their feelings too, especially when you know they are in a rough season.   But I specifically want to do a better job about reaching out to friends that I know are hurting.   Just as we remember birthdays…we also need to remember sad days / challenging times in our friends lives and acknowledge and reach out to them to let them know it’s okay to not be fine on those days too.   

Recently Facebook has reminded me about the anniversaries of loved ones lost and the continued grieving of those closest to them.   I want to be a better friend and family member that I don’t rely on Facebook to remember to reach out to my friends on their sad days.   Let’s remember and practice Romans 12:15 on a routine basis.

“Rejoice with those who rejoice, weep with those who weep.”

‭‭Romans‬ ‭12:15‬ ‭ESV‬‬

Prayers for DartGuns Uncle and Survivors friend who is recover from cancer treatments.

 

 

Pocket Q JUCOmanjaro

THE SCENE: a little drizzly at JUCO
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:
When you sign up to Q at the last minute the night before, a trip up JUCOmanjaro is always a good choice. Mosey to the base of the hill. Starting at the bottom and at every 4th mark on the way up, perform 15 Merkins and 15 big boy situps (5 stops). Mosey back down. Do another trip up with 5 burpees and 20 squats at each stop. Mosey back down. There wasn’t enough time for a third trip, but we ran to the first cul-de-sac and back down. 15 flutter kicks to catch our breath.

Mosey to the Maple Street shopping center to begin our Mary. 15 Freddie Mercury and run to the next corner. 10 Peter Parker Merkins and mosey to the flag.

MARY:
10 side crunches on each side.
COUNT-OFF & NAME-O-RAMA
7 worked hard today
CIRCLE OF TRUST/BOM:
YHC is not a good on-the-fly thinker, but I figured this morning I could share a little summary of some of the reminders that I often need. One of those is being a good example to your children. It is painful to see two spatting children that sound just like you when upset. Remember they are watching you.

The next thing I thought of was the need for fellowship. We get a great resource for fellowship through F3, but we need to take advantage of it. Be courageous and reach out to someone to be that brother you can lean on during hard times. We need those kind of relationships in our lives.

Finally, be ready. The Bible compares Jesus’ return to a thief in the night. We don’t know when He will return, but we need to always be ready. If we have sin in our lives, we need to address it ASAP.
MOLESKIN:
Sign up to Q, so you don’t get punished on JUCOmanjaro!
ANNOUNCEMENTS:

Remembering Scripture and Remembering Dung Beetle’s

THE SCENE: A nice, crisp 50 a clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x 7, Little Baby Arm Circles x 10, Little Baby Arm Circles Backwards x 10, Apollo Ohno’s x 10, Tempo Merkins x 10, 10 BBS.

THA-THANG:
Mosey to the Big Parking Lot, do a moving workout to each line and do 20 calf raises at each line.

  • Walking Merkins (Alligator Merkins)
  • Lunges
  • Bear Crawl
  • Frog Jump
  • Frog Jump
  • Bear Crawl
  • Lunges
  • Walking Merkins

Mosey to the coupon pile, take the coupons to the parking lot and partner up

  • One partner does a coupon push to the opposite parking lot line and then dung beetle’s back.
  • The other partner runs up the hill, does 1 burpee and then runs back.
  • When they meet, they do 10 curls.

Put the coupons back and keep the same partners

  • One partner runs and does 3 pull ups.
  • The other partner holds a wall sit or plank.

Mosey back to the flag

CIRCLE OF TRUST/BOM:
James 1:22-25 says, “But be doers of the word, and not hearers only, deceiving yourselves. For if anyone is a hearer of the word and not a doer, he is like a man who looks intently at his natural face in a mirror. For he looks at himself and goes away and at once forgets what he was like. But the one who looks into the perfect law, the law of liberty, and perseveres, being no hearer who forgets but a doer who acts, he will be blessed in his doing.”

Unfortunately, as fallen humans, we forget things. We are told one thing and then minutes later we forget the thing we had been told. Not necessarily intentionally, we just tend to forget things. So, we do different things to help ourselves remember. We write things down, we put it on a calendar, we put it on a sticky note, we repeat it back to people. And I think we can do similar things with Scripture. Because so often, like James says, we hear the Word or read it and then instantly forget it and think about other things, therefore we cannot do what it says. So, I wrote down a few things that help me remember what I read. It’s not extensive, but I got 4 things that help me remember Scripture.

  1. Write it down and meditate on it throughout the day. Put it on a notecard and put it on your desk. Meditate on it, mumble it to yourself to remind yourself of what you read and how you can use it in your life.
  2. Memorize it. This is similar to number one, but the more we read a verse, then we can memorize it and hide it in our hearts.
  3. Sing it. This one is a little different and can be awkward, but it helps because remembering a tune is a lot easier than just remembering a sentence. So, my wife now has a song for Psalm 23 and sings it every now and then.
  4. Have a partner to talk to about Scripture and to encourage you in working to remember what you’ve read.

JUCO Parking Lot Pain

THE SCENE: Pleasant 63 degrees – very nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH
1 Burpee
Tempo Squat
2 Burpees
Tempo Merkin
3 Burpees
Freddy Mecuries
4 Burpees
Imperial Walkers
5 Burpees

THA-THANG:

Mosey to the large parking lot
10 Thrust Merkins
9 Iron Mikes
8 Elbow Planks
7 Body Builders
6 Squat Jumps
5 Should Taps
4 Round the Clock Merkins
3 Monkey Humpers
2 Big Boy Situps
1 Diamond Merkin
Run to the other side of the Large Parking Lot
Knock off the last exercise
Repeat forever…or until about 6:10

CIRCLE OF TRUST/BOM:

Job 38: 1-11

1Then the Lord answered Job out of the whirlwind and said:
2“Who is this that darkens counsel by words without knowledge?
3 Dress for action like a man;
I will question you, and you make it known to me.
4“Where were you when I laid the foundation of the earth?
Tell me, if you have understanding.
5Who determined its measurements—surely you know!
Or who stretched the line upon it?
6On what were its bases sunk,
or who laid its cornerstone,
7when the morning stars sang together
and all the sons of God shouted for joy?
8“Or who shut in the sea with doors
when it burst out from the womb,
9when I made clouds its garment
and thick darkness its swaddling band,
10and prescribed limits for it
and set bars and doors,
11and said, ‘Thus far shall you come, and no farther,
and here shall your proud waves be stayed’?

MOLESKIN:

F3 = Unit Cohesion – Appreciate the fitness, but cherish the fellowship, encourage others to take up the mantle of leadership with the Q community

Trust in our sovereign Lord – He is in control of everything even we don’t see/feel it

ANNOUNCEMENTS:
Booster mentioned going to the Quacken on Wed evenings to support the AO.