Honeydew – Page 12 – F3 Knoxville

Election

November 7, 2022 Pool Boy

THE SCENE: Clear and cool. Just a hint of summer remaining with the fall weather.
F3 WELCOME & DISCLAIMER – Administered
WARM-O-RAMA:
10 x Overhead Clap IC
10 each Tie Fighters forward & backward IC
10 Forward lunges in place OYO
10 Reverse lunges OYO
10 x Tempo Squats IC
5 x Hand Release Merkins OYO
5 x Burpees
5 x Werewolves OYO
10 x TN Rocking Chair IC

Part 0 – Party Affiliation (Falling Indian Run with Upper or Lower Choosing)
Pick your party: Upper Body or Lower Body? Along the way to the Cheatsheet Memorial Merkin Parking Lot do:
Merkins
Squats

Part 1 Primaries in the Cheat Sheet parking lot
List 2 types- primaries
Upper
30 Merkins or Bat Wings (20 each of Baby Arm Circles Forward, Baby Arm Circles Backward, Seal Claps, Overhead Claps)
Lower (30 Squats, 100 Toe Merkins, & 20 Lunges)

So I’m going to let you vote in both parties if you want (some people even register as one and vote as another?). You get to do the “vote twice!” (or you can cancel yourself out haha)

We ended up doing this 3x actually.

Part 2 Total Democracy (election #1)
Everybody votes on every decision
We go with the majority for every exercise (listed at the CMUs)
Repeat after 10 (basically with or without CMUs)
CMU circle (10 or 20 each)
CMU Thrusters 10 or Air Presses
CMU Bench or Merkins
Blockee or Burpees
CMU row or Seal Claps

Core Circle (10-15 each)
Dolly or Leg lifts
Pickle Pounders or Pickle Pointers
Big Boy Situps or V-ups
LBC or Leg Lifts
Left or Right side Crunches

Repeat if time (we had time)

Fellowship mosey to the corner then regular mosey to the flag (thanks for the sprint push Baby Boomer!)

MARY:
Dealer’s choice with several exercises that were clearly not core (Burpees included!)
COUNT-OFF & NAME-O-RAMA
14 Electoral Voters strong today!

CIRCLE OF TRUST/BOM:

Circle of Trust

I don’t even remember signing up for this Q. But because I actually showed up Friday I decided to keep it. I’m no politician but I hope to keep my word. Tomorrow we have a lot of choices – to vote for many things. It’s a responsibility we should take seriously, but also we need to understand what we’re doing too.

We live in a democratic republic. This means you elect a representative who, unless specifically presented to voters as an amendment, vote on things for us. This is, more or less, a feature and not a bug of our 3-branch government system. Today we walked through a few (but certainly not all) types of government.

Regardless of the type of government we’re under, the Bible says a few things:

1 Timothy 2:2-4 – 1 First of all, then, I urge that supplications, prayers, intercessions, and thanksgivings be made for all people, 2 for kings and all who are in high positions, that we may lead a peaceful and quiet life, godly and dignified in every way. 3 This is good, and it is pleasing in the sight of God our Savior, 4 who desires all people to be saved and to come to the knowledge of the truth.

1 Peter 2:17 – Honor everyone. Love the brotherhood. Fear God. Honor the emperor.

Romans 13:1 – Let every person be subject to the governing authorities. For there is no authority except from God, and those that exist have been instituted by God.

Today we’re doing something different here: I’m going to pray for prayer requests but then I’m also going to echo a prayer that one of my pastors yesterday prayed during our meeting for our country because it had such an impact on me as crying out to God for righteousness and mercy to be fruit of these elections.

(Took prayer requests) Dumpster Dive, Tail Hook, Jenner

Additional Prayer

Father, the great truth that we just sang is such a rich encouragement to us. We do believe that all is well with our souls because of Jesus Christ our Savior and His gracious, sovereign rule over all things. And that reality is a special encouragement to us in prayer. It is an encouragement to us this week, Lord, as our nation is in another cycle of local, state, and national elections. So, as Your people we would like to begin this week in obedience to Your Word that tells us to pray for all people, including ‘kings and all who are in high positions’ (1 Timothy 2:2a)’ we pray this so that we, Your people, might live ‘peaceful and quiet life, godly and dignified in every way’ (1 Timothy 2:2b). So Lord, we pray this morning for our city and for our county mayors and all local government leaders.

We pray also for our state legislature and for our governor. We pray for the United States congress, supreme court, and president. We pray that You would give our government leaders wisdom and skill in leading. We pray that our nation would remain a place where we can freely worship You and share the Gospel of Jesus Christ. You tell us, Lord, that it is Your desire for all people to be saved and to come to the knowledge of the truth (1 Timothy 2:4); so we pray for a great outpouring of Your Holy Spirit in our country.

But whatever may happen, we pray that you would strengthen us; that you would help us to love our neighbors, to be patient with those we may disagree with, and to extend the grace, mercy, and love of Christ to those around us. We thank you for Christian people who serve in government everyday. We pray specifically for [man currently serving as legal counsel to senators in Washington, DC]. Bless [him] and others like him who work in government. Help them to see good and godly fruit from their efforts and raise up more people like [him] who seek to honor you in government service.

So we’re glad this morning in this election week to commit the needs of our country to Your care and to ask you to help us to be ambassadors for Jesus Christ in our country.

MOLESKIN:
It was good to be back even though I don’t remember signing up for this Q!
ANNOUNCEMENTS:
Food drive still ongoing and other donation stuff this holiday season. See Slack for all the details and if you didn’t get our new Nantan’s newsletter this week rectify that in Slack as well by sending Abort or Ratchet a DM!

Dynamite

October 21, 2022 Kick-Flip

THE SCENE: 31 and clear
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:

Projectivators
Cherry pickers
RFTS / LIH
Merkins
Imp Lunges
OAT Planks
Doubletap Squats
Mosey

THA THANG:

10 stations laid out in a 2×5 grid. Perform exercises, alternating between sprint and bear crawl to get from one station to the next. Exercises were;

25 Carolina dry docks
30 monkey humpers
25 4-count flutter kicks
20 Iron Mikes
40 Merkins
20 Doubletap squats
20 mountain climbers
35 LBCs
15 Shoulder taps (4 ct)
30 Imp lunges (15 each side)

Short mosey.

B.O.M.B.S. P1 runs a loop while P2 does exercises. Switchero.

50 Burpees
100 O.A.T. Planks
150 Merkins
200 BBS
250 Squats

Get home!

MARY:

One minute left – Betty called burpees

COUNT-OFF & NAME-O-RAMA

Me and 10 of the best men I know

CIRCLE OF TRUST/BOM:

The Word this morning was about “legacy”.

We started by wishing a very happy birthday to Alfred Nobel, who was born Oct 21, 1833 – he would be 189 years old if he were still with us today. You’ll know his name from the prestigious prizes given for advances in Physics, Chemistry, Medicine, Literature, and Peace – but are you familiar with how he made his fortune? He was a prolific inventor – and held 355 patents. His most famous and most lucrative invention was dynamite.

In F3, we call fitness “The Magnet” – it is probably why you came out here in the first place. We call the fellowship “The Glue” – it is probably why you keep coming out here. And the faith, we call “The Dynamite”. Faith is what fills the hole of purposelessness in your life. Faith is a belief is something bigger than yourself that compels you to live for others above yourself. “Faith is a living, daring confidence in God’s grace, so sure and certain that a man could stake his life on it a thousand times.” – Martin Luther

There is a story about Alfred Nobel that goes like this… When his brother died, a French newspaper mistakenly ran the obituary for Alfred. The article was an unflattering account of his life – how he made his fortune selling armaments – saying he “found ways to kill more people faster than ever before” and summarized his passing with “the merchant of death is dead”. Nobel read that and was appalled at the idea that he would be remembered in this way. He wanted to leave a positive legacy in the world. So, in his last will and testament he left nearly all of his vast fortune to establish a trust and institution which would annually recognize those who “conferred the greatest benefit to humankind”.

Here’s the question and application… One day, your body will be ashes – and the memories and impressions that you leave on those who remain will be your legacy. What is it going to be? If you could, like Nobel, somehow read your own obituary, what would it say? Would it be;

Unflattering? “He was difficult to know, difficult to love, a slave to his vices…”

Neutral? “He mostly pursued his own interests and comfort. He lived an unremarkable existence”

Or would your obituary describe the life of a high-impact man? For generations, will your descendants tell stories of how they were blessed by your life?

Your best bet for leaving that positive legacy is NOT your job or position. It is certainly not any THING that you will leave. It’s NOT even the love you have for your family. Your best bet for being a blessing to your family and leaving a positive legacy is…your dynamite – your faith. “The greatest legacy one can pass on to one’s children and grandchildren is not money or other material things accumulated in one’s life, but rather a legacy of character and faith.” – Billy Graham. “…Character”: A life lived with deep integrity will leave an enduring legacy. “The righteous man walks with integrity, and his children are blessed after him.” Proverbs 20:7. “…and Faith”: A life exhibiting faith in good times and bad will leave an enduring legacy.

Read Psalm 112 and think more on a meaningful legacy. It tells us, “the generation of the upright will be blessed” and “the righteous…will be remembered forever”. The Psalm goes on to describe a memorable man, a man who will leave a legacy of greatness.

He lives a righteous and blameless life (Verse 4)
When others disappoint him or don’t meet his expectations, that man…gives them grace (Verse 4).
When others wrong him, that man…shows mercy (Verse 4).
With his time and money, that man…is generous (Verses 5 and 9)
That man…loves justice (Verse 5)
That man…is not afraid of the future because he trusts in the Lord (Verses 7-8)
To those who are less fortunate than him, that man…shows compassion (Verse 4)
That man…fears the Lord (Verse 1)

That’s a description of a man that I would certainly tell stories about long after he were gone.

MOLESKIN:

Psalm 112

1 Praise the Lord! Blessed is the man who fears the Lord, who greatly delights in his commandments!

2 His offspring will be mighty in the land; the generation of the upright will be blessed.

3 Wealth and riches are in his house, and his righteousness endures forever.

4 Light dawns in the darkness for the upright; he is gracious, merciful, and righteous.

5 It is well with the man who deals generously and lends; who conducts his affairs with justice.

6 For the righteous will never be moved; he will be remembered forever.

7 He is not afraid of bad news; his heart is firm, trusting in the Lord.

8 His heart is steady; he will not be afraid, until he looks in triumph on his adversaries.

9 He has distributed freely; he has given to the poor; his righteousness endures forever; his horn is exalted in honor.

10 The wicked man sees it and is angry; he gnashes his teeth and melts away; the desire of the wicked will perish!

ANNOUNCEMENTS:

F3 tent at the Oak Ridge Halloween event – Oct 27 6:00-8:00 PM

Brolympics Nov 5

Unofficial CPR Training. I’m Still Not A Professional.

October 5, 2022 Honeydew

THE SCENE: Clear, brisk morning. Temperatures around mid to upper 40’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills in on a 4-count x 15

Baby Arm Circles forward 4-count x 10

Baby Arm Circles Backward 4-count x 10

Rockettes 4-count x 20

Merkins 4-count x 10

Cherry Pickers x 5

Some upper body stretching

Mosey to the CMU pile. we did 2 sets of 21’s arm curls, then 10 Over head presses

THA-THANG:

Upon leaving the CMU pile we encountered an FNG with no arms and legs unresponsive on the ground. This workout is centered on know some basic CPR skills and first responder actions to take in a case of an emergency. With thanks to the Fort Sanders Regional Medical Center for allowing me to use a CPR mannequin to demonstrate and show how to perform proper and effective chest compressions.

Everyone was split into partners as one partner was performing chest compressions with me observing and guiding the other was doing squats. The rest of the group one partner was dragginh CMU to the end of the parking lot to perform 5 star jacks to symbolize flagging down the ambulance. The other partner was performing the following exercising while waiting for that partner to return.

LBC’S
Jungle Boi Squat jumps
Rockettes

Each person got to practice 1 minute of doing 30 compression and imitating 2 breaths, or mouth to mouth. Once everyone had a chance to complete at least one minute of compressions we went on a mosey to the entrance of the AO and performed money humpers to help alert the ambulance as to where to pull in.

We returned to the CMU’S and performed 20 windshield wipers. Returned the CMU’s and headed back to the AO.

MARY:
Flutter Kicks x 20

Mermaids (side crunches) 10 on each side

Pickle Pounders x 20

Held Plank for 30 seconds
COUNT-OFF & NAME-O-RAMA

Mermaid
Pom-Pom
Betty
Dumpster Dive
Jenner
Smelly Cat
Base Salary
Baby Boomer
Honeydew

CIRCLE OF TRUST/BOM:
The term “Good Samaritan” comes from “The Parable of the Good Samaritan.” Luke 10:25-37. Jesus speaks of a traveler from Jerusalem on his way to Jericho, who was attacked by thieves. They stripped him of his clothes, beat him severely and left him to die right there by the road. Several people saw the man and walked past him because of how dangerous of an area this part of the road was. Some of the people that walked past the man in need were a priest and a Levite. The only person to stop and help the person was a Samaritan who took pity on the man, cared for the man and even escorted him to an inn where he helped the man recover from his injuries.

Jesus used this man a test to find a good man. The reasons the Levite and the priest did not stop to lend was because of how dangerous the road was, and they thought “If I stop to help this man, what will happen to me?’ But… the good Samaritan reversed the question and asked, “If I do not stop to help this man, what will happen to him?”- Martin Luther King, Jr.
MOLESKIN:
Remember to be an effective HIM it requires us to help our fellow man. By dragging our CMU’s it symbolized dragging a person from a dangerous situation to help render aid. The “Good Samaritan” Law is in place to protect you if you are to render CPR to someone and keeps you from being sued in case ribs are fractured while rendering CPR. We should never be afraid to help based on what could happen to us but think what would happen to them if I don’t act.
ANNOUNCEMENTS:

Brolympics will be returning at Asylum on November 5th.

Dips-for-Dayz-Shamrock

October 3, 2022 Curveball

THE SCENE:

Partly Cloudy	Temperature	Feels Like	Humidity	Wind Speed	Wind Direction
Partly Cloudy	54 ℉	54 ℉	89%	5.2 mi/h	NNE

F3 WELCOME & DISCLAIMER.
Delivered as desired. I am not a professional.

Stolen from Lasso and Gas Station @ F3 Tornado Alley

WARM-O-RAMA:
Monkey Humpers – 10IC
Cherry Pickers – 4IC
Monkey Humpers – 10IC
Pickle Pounders – 12 IC
Willie Mays
Monkey Humpers – 10IC
Seal Claps – 13 IC
Monkey Humpers – 10IC

THA-THANG:

Mosey to concrete area near football field. 10 Merkins along the way.

5 Rounds
Squats:20 reps
Merkins 10 reps
Hindu Merkins10 reps
Lunges 20 reps
Burpees: 5 reps
Dips 15 reps

Head to CMUs. 10 BBS along the way.

With coupon:
3 Rounds
10-15 Curls
10-15 Triceps
10-15 Press

Head back to flag. 11s along the way. Squats and Merkins

MARY:
20 Flutter Kicks
10 LBCs
7 Freddie Mercurys
COUNT-OFF & NAME-O-RAMA
12 Good Men.
CIRCLE OF TRUST/BOM:

MOLESKIN:
For Jenner and new job opportunities. For all the sick and suffering. And for the unsaid prayers in our hearts.

ANNOUNCEMENTS:
Bro Olympics Nov 5th.
Fort Sanders Regional Medical Center in need of Mens clothes/socks/shoes for patients.

Birthday Burpees Bring Big Blessings

September 21, 2022 Pool Boy

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMERWARM-O-RAMA:
Ankle Roll x 5 ea OYO
Calf Raises x 10 + x 5 ea OYO
Cherry Picker x 5 IC
Drinking Bird (Flamingo) x 5 ea OYO
Tempo Squat x 10 IC
El Capitan x 8 (2 forward, turn around and 2 back out)
Werewolf x 5 OYO
Overhead Clap x 10 IC
Neck Roll x 5 ea OYO

THA-THANG:
Falling Indian Run – Burpees / Merkins / Squats to the football field parking lot or the hill

El Capitan up the hill if we have to go around
Squats at the top 10 each person / til the 6 gets up the hill.

Mosey carefully down to the Bleachers.

Snake up and down – every other row a PAX stops.
Incline Merkins going up
Squats going down
Overhead Clap at the bottom

Repeat for all of the bleachers

May modify this depending on the PAX’s mood:
Burpee Broad Jump on the track (5 each) back followed by El Captain or if it’s not too tiring / finishes quickly repeat in reverse. Mod = Core to let the PAX catch their breaths and Lunge and then core (also can do if we don’t have to run around)

Mosey back
Crawl bear down the hill
5 Burpees at the Bottom. Plank for the 6 if necessary.

Falling Indian Run – Burpees back to the #ShovelFlag

Burpees Squared –
PAX pair up. Each PAX runs the squar but at each corner the PAX does a Burpee starting with the corner where all PAX are. While the burpee running is happening other pax does one exercise:

LBC Pickle Pointer Fluter Kick Squat

MARY:
Dealer’s Choice (almost ended with Pickle Pointer Ring of Fire (starting with 3)
Dealer’s choice but every exercise has to be a Burpee)

COUNT-OFF & NAME-O-RAMA
9 men got their weekly dose of burpees!

CIRCLE OF TRUST/BOM:

Today’s my birthday! I’m so happy to share it with you men at the start!

As many of you know, lately I’ve had my thoughts on a certain person. She’s gotten my attention and my thoughts go there often. But the best part about her? She fills my thoughts with the Word of God. We talk about it all of the time.

We discuss what we’re meditating on, what we’re reading through, what our devotionals that we read says (we even discovered we have the same daily devotional book)!

Many people probably know what the greatest two commandments are. Love God and love others. This fulfills the whole law! The Jews counted up 613 different laws from the Torah to be followed and yet if you did these two things you would fulfill the law.

Coupled with this is what Jesus said with your heart – what you meditate on, what you think about, will overflow. This is also stated in the same passage that Jesus quotes when asked about the Greatest Commandment in Deuteronomy 6:4-9:

4 “Hear, O Israel: The Lord our God, the Lord is one.[b] 5 You shall love the Lord your God with all your heart and with all your soul and with all your might. 6 And these words that I command you today shall be on your heart. 7 You shall teach them diligently to your children, and shall talk of them when you sit in your house, and when you walk by the way, and when you lie down, and when you rise. 8 You shall bind them as a sign on your hand, and they shall be as frontlets between your eyes. 9 You shall write them on the doorposts of your house and on your gates.

Obedience to God’s law is threefold: immediately, completely, and joyfully. We can ask God to help us follow through, especially with our hearts, as we think about The Good News of Law as my church put it during a study we did this summer.

So today, dwell upon, meditate on, talk about, and think of God’s law. You will see the fruit of thinking about how good it is all the time with a heart that overflows with belief of the same.

MOLESKIN:
Birthday Q’s seriously make your day go so well. 11/10 would recommend any opportunity you get to Q on your bday to do it!
ANNOUNCEMENTS:
IPC still happening. Brolympics 11/5/2022 at The Asylum. Watch Slack for sign-ups.