F3 Knoxville

Tag: Guardrail

Run with Wisdom

THE SCENE: 56 degrees, no humidity, quite nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH
Tempo Squat
Windmill
Merkins

THA-THANG:

Mosey to Large Parking Lot Adjacent to the Pond
50 1-count Flutter Kicks
Run 75% to the other end, about 250 meters
50 Merkins
Run back to the beginning, that’s 1 set
Perform 4 sets
Mosey to Duck Pond
Burpee Mile
15 at the beginning of the loop
15 half-way through the loop
Tried to get 4 laps in; decreasing 5 burpees per round with each lap
Mosey back to AO

MARY:
A bit of time left for Hello Dolly

CIRCLE OF TRUST/BOM:

Seeking and exercising Wisdom in light of today’s uncertainty
1 Kings 3
Desire Wisdom
Discover Wisdom
Demonstrate Wisdom

 

Fibonacci Unity

THE SCENE: Upper 60s. Dew on the ground. Fibonacci about to happen
F3 WELCOME & DISCLAIMER – Administered + cell phone check
WARM-O-RAMA:
IC Moroccan Night Club x 10
IC Imperial Squat Walker x 10
IC Hillbillies (thanks to Kick-Flip for introducing me to this one!)
OYO Lunges in Place x 5 each leg
IC Tempo Merkin x 7
IC Tennessee Rocking Chair x 10
OYO Flying Squirrel x 5
IC Dancing Bear x 10

THA-THANG: Fibonacci time!

Mosey toward coupon pile. Stop along the way to do some exercises and build up the current Fibonacci number (start with 0 and add the previous two numbers together to get the current one)

  • 0 Star Gazers, 0 Fartsacks
  • 1 ea x Burpee, Donkey Kick
  • 1 ea x Squat Jump, Jumping Spider (0 + 1 = 1)
  • 2 ea x Burpees, Donkey Kicks (1 + 1 = 2)
  • 3 ea x BBS, Flutter Kicks (IC) (1 + 2 = 3)

Upon arrival at the CMU pile, each PAX grabbed a CMU and did:

  • 5’s Heavy American Hammers (bottom of the steps), Pull-ups at the top

Mary at the end fro PAX who finish before the 6.
After 5’s, mosey to Freshman Hill

  • 8’s with CMU’s: Monkey-humping goblet squat (leave CMU at bottom of the hill), Bobby Hurley’s (at the top of the hill)

Q cut this short as it was brutal and we returned the CMU’s to their home. Mosey to the newer back parking lot beside Sophomore Hill

  • 13’s next: (Air) Thrusters (originally planned to be at Freshman Hill with CMU’s), LBC’s

Mosey to other parking lot.

  • 21 each: Single count dancing bears, single count merkins

Mosey to other half of parking lot.

  • 34 each: Merkins, single leg calf raises

MARY:
Mosey to AO with just enough time for 30 seconds of pickle pounders (and even invented a new exercise – the pickle jumper where forearms stay on the ground but toes come off the ground when hips are elevated)
COUNT-OFF & NAME-O-RAMA
9 men at the beatdown but 9 men built up.

COT also added 10 yes TEN guys for JUCO Rush).

All HIMs. Not a Fibonacci number but maybe next time we can get to 55 (the next Fibonacci number)
CIRCLE OF TRUST/BOM:
Guardrail sent me a text ~2 months ago asking me what I’d been working to memorize lately. I’d been slacking on Romans 15:1-7 but I determined that week I’d memorize it. It’s been an encouragement to me since then:

15 We who are strong have an obligation to bear with the failings of the weak, and not to please ourselves. 2 Let each of us please his neighbor for his good, to build him up. 3 For Christ did not please himself, but as it is written, “The reproaches of those who reproached you fell on me.” 4 For whatever was written in former days was written for our instruction, that through endurance and through the encouragement of the Scriptures we might have hope. 5 May the God of endurance and encouragement grant you to live in such harmony with one another, in accord with Christ Jesus, 6 that together you may with one voice glorify the God and Father of our Lord Jesus Christ. 7 Therefore welcome one another as Christ has welcomed you, for the glory of God.

We live in such a time of division. There’s so much information out there. But we can be unified in bearing with the failings of the weak (and admitting when we are weak so our brothers can do this for us). We can choose to bear with those failings (meaning it will be harder for us) and letting whatever scorn and reproach fall on us, remembering that Jesus did it for us. Then as we spend time in the Word, the things that were written in former days, we will endure and be encouraged from those and THAT will give us to glorify God with one voice as a barbershop quartet or a magnificent choir ends on the same note and you get goosebumps from the sound. That is how God will work in and through us as we do these things.

MOLESKIN:
Praise for Guardrail’s daughter’s stomach issues being able to be treated with medication. Continued prayer for Jitters Dad (Stem Cell treatment begins this week) and Spotter & Gump’s mom (doing well but still undergoing chemo). Pray for Butterknife’s vasectomy on Friday.

ANNOUNCEMENTS:
Sign up for a Q or ask me or another PAX to co-Q with you. F3 is about ISI (Proverbs 27:17) and as HIM’s we are called to humbly lead.

BIG 3 BEATDOWN FRIDAY

THE SCENE: 60s and misty

F3 WELCOME & DISCLAIMER – Complete + COVID

WARM-O-RAMA:
Cherry Pickers x7 (IC), Windmills x7 (IC), Tempo Squats x7 (IC), Tempo Merkins x7(IC)
THA-THANG:
Divide PAX  (24) into 3 teams.  Mosey to bottom of Mt. Juconte.  Three stations separated by a comfortable distance.  Each team starts at a different station.  Teams rotate stations (1-2-3) every time station 1 is completed.  Stations:

  • Station 1 (cardio) – Mosey up Juconte, 3 Burpees at every tree (21 Burpees total). When complete, mosey to Station 2 and bump that team to Station 3.
  • Station 2 (core) – At one cone perform 100 LBCs, Frog Jump to next cone and perform 100 Flutters. Repeat until Station 1 team is done. When “bumped” by Station 1 team, mosey to Station 3 and bump that team to Station 1.
  • Station 3 (strength) – 6 trees in the median.  Teams work their way up one side performing 10 merkins at every tree, then back down the other side performing 10 squats at every tree. Repeat until bumped to Station 1.

Each team got to do each Station twice.  Mosey back to shovel flag parking lot.

JELLY ARMS/JELLY LEGS – (ARMS) PAX hold six inches for time, then perform reps of merkins as called by the Q (three rounds), PAX hold an Al Gore for time, then perform reps of squats as called by the Q (three rounds).

MARY:  Freddy Mercury (assist from Erector – thanks, dude!), Flutter Kicks

COUNT-OFF & NAME-O-RAMA
24 HIM

CIRCLE OF TRUST/BOM:
Words are powerful.  God says so.  Throughout the Bible we see a constant theme where gossiping, talking too much, and careless mouths are warned against.  This is something that I struggle with.  It is very easy to get sucked into gossip, especially if it’s true.  But does truth matter when we are using our words to tear someone down? Let’s look at Scripture:

Proverbs 18:21 “The tongue has the power of life and death”

Ephesians 4:29 “Let no unwholesome talk come our of your mouths, but only what is helpful for building others up according to their deeds, that it may benefit those who listen”

Exodus 23:1 “Do not spread false reports”

James 1:26 “Those who consider themselves religious and yet do not keep a tight rein on their tongues deceive themselves”

Proverbs 10:19 “Sin is not ended by multiplying words, but the prudent hold their tongues”

Proverbs 11:9 “With their mouths the godless destroy their neighbors”

Proverbs 16:28 “A perverse person stirs up conflict”

Psalm 141:3 “Set a guard over my mouth, Lord; keep watch over the door of my lips”

As you can see, the Lord treats our words and the intent behind them very seriously, even if what we are saying is true.  I would encourage each of you to consider your words wisely, use them to build others up (even if we “feel” they deserve to be torn down).  There is a lot of wisdom in keeping our mouths shut, living a quiet existence and letting our actions speak for us.  There have been so many times in my 39 years I’ve wished I could take something I said back.  Be mindful of what you speak and learn to tame the tongue.

ISI……….

MOLESKIN:
Prayers for Kick-Flip and his family.  We are with you, brother.  Psalm 34:18 “The LORD is close to the brokenhearted; he rescues those whose spirits are crushed.”

ANNOUNCEMENTS:
Sign-up for meal train for Farragut mother and son.

Burpin’ Bernie is still kickin’ butts

THE SCENE: 40ish, just about perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10-Cherry Pickers
  • 10 – Windmills
  • 10 – Hairy Rockettes
  • 15 – lbac forward/backward
  • 10 – Tempo Merkins

THA-THANG:
Mosey to the hill adjacent to the large parking lot.

11’s with Diamond Merkins at the bottom of the hill and squat jumps at the top

Mosey to the large parking lot for the return of an old friend.

Burpin’ Bernies

The large parking lot has 10 parking rows. Starting on the West side of the parking lot, run to the first row (Level 1) and perform 1 burpee, Bernie back to the start and perform the level 1 exercise, run to the second row (Level 2) and perform 2 burpees, Bernie back to the start and perform the level 2 exercise. Complete until finished with level 10.

  1. 10 – Carolina Dry Docks
  2. 20 – Monkey Humpers
  3. 30 – Plank Dips
  4. 40 – Merkins
  5. 50 – Smurf Jacks
  6. 60 – Flutter Kicks
  7. 70 – Shoulder Taps
  8. 80 – Air Squats
  9. 90 – Freddie Mercuries
  10. 100 – Side Straddle Hops

In total there were 550 reps of the level exercises and 55 burpees. We ran 3/4 mile forwards and 3/4 mile backwards. I think we had 4-5 HIMs finish all ten levels.

MARY:
No time.

COUNT-OFF & NAME-O-RAMA
14 HIMs. One FNG, Welcome Glass Joe!

CIRCLE OF TRUST/BOM:
Be considerate of others opinions and beliefs. They are often based or constructed around personal experiences that we may have never had. It’s essential during this time of uncertainty to repect those around us even if we do not agree with them. This is not the time to be pedantic by trying to always be “right”. Ultimately, the only thing that matters in this life is that we lead others to Christ. Let’s let our Christian lights shine in a way that points to the things above and does not push others away due to things of this world.  

MOLESKIN:

It’s been great to see the JUCO HIMs come back out in force.

ANNOUNCEMENTS:
None

IMPROMPTU BEAT DOWN

THE SCENE: 50s and no Q in sight.
F3 WELCOME & DISCLAIMER: Completed
WARM-O-RAMA:
LBACF, LBACB, OHC (ALL IC, x25), Tempo Merkins x20, Cherry Pickers x7,  Tempo Squats x20, High Knees with a Burpee x3
THA-THANG:
Separate into two groups of 9 and mosey to assigned parking lot for 4 corners (1 Exercise, 40-30-20-10). Once corners are complete, switch parking lots and do another 4 corners of different exercise.  We did Merkins/Squats, Hello Dollies/4ct Flutters, Mountain Climbers/SSH.

Stay in assigned parking lots, groups travel across lots as called by the Q.  We did 3 rounds of Bear Crawl down, Lunge Back.

MARY:
Burpees! x10, x8, x6
COUNT-OFF & NAME-O-RAMA
18 Strong
CIRCLE OF TRUST/BOM:
Commission volunteered to do the BOM.  What is God calling you to do that you keep giving an excuse (a “but”) NOT to do? We see this several times in the Bible and the results that come from not following God’s call.
MOLESKIN:
Fingerfood’s alarm let him down!
ANNOUNCEMENTS:
Sign up to Q!