F3 Knoxville

Tag: Honeydew

Gratefully Being Told What to Do

THE SCENE: Not too hot… but so muggy I felt like I might get robbed *ba-dum-tss!*
F3 WELCOME & DISCLAIMER– Administered (Fitness, Fellowship, Faith / Not a Professional / Modify as necessary / $Free.99 / Cell phone for Uber Eats or an emergency)

WARM-O-RAMA:
“Not a warm-up at all”
“The hardest warm-up ever”
“Sounds like a Trolley warm-up to me!”
(all of these were heard or in some variation today during the following warm-up)

This was taken from Trolley’s Q “Slot Cars: The Grateful Grid (and my first F3 workout ever).

1. Plank Destroyer
2. Crabet
3. Freddy Mercuries
4. Mountain Parkers
5. Peter Parkers
6. Squat Walkers
7. Donkey Kicks
8. Iron Mikes
9. Burpees
10. Clap Merkins

THA-THANG:
Mosey to the Cheatsheet parking lot.

Slot Cars… but only back and forth between rows of parking spots. Basically the warmup with a 60 second stretch between called by each PAX (we had exactly 10 today!). I didn’t write down all of the stretches but a few examples I remember:

Saigon Stretch (from our FNG Braden aka Tapas!)
Pickle Pointer aka Glute Bridge Hold
Pretzel Knee stretch
Up dog (S/O to Flintstone for getting my joke on this!)

Mosey to the CMU pile for “Heavy Air”:
Reach for the sky
Let it hang
Down dog
Up dog
Hold a glute bridge with your feet on the CMU
Skull crusher (horizontal reach for the sky)

Repeat without a CMU

Mosey to Shovel Flag -> Jailbreak was called

MARY:
Q gave PAX the choice of Dealer’s Choice or Baseball stretches. PAX (Betty) chose Dealer’s choice. We got about 5 reps into SSH’s (while the Q was doing lunges) when time was called.

 

COUNT-OFF & NAME-O-RAMA
10 Grateful men.

 

CIRCLE OF TRUST/BOM:
A journey of a thousand miles starts with a single step.

 

3 years ago I was in the middle  of separation that ended in me losing my marriage. I had been humbled & was the most broken in my life I’ve ever been. I sowed & I reaped:
“Do not be deceived: God is not mocked, for whatever one sows, that will he also reap. For the one who sows to his own flesh will from the flesh reap corruption, but the one who sows to the Spirit will from the Spirit reap eternal life.” –‭‭Galatians‬ ‭6:7-8‬ ‭ESV‬‬
Over those following months (which you can read about my journey if you starting here and working your way forward), but rather than focus on the negatives, today I want to focus on ‘the grateful grid’:
“Let your speech always be gracious, seasoned with salt, so that you may know how you ought to answer each person.” – ‭‭Colossians‬ ‭4:6‬ ‭ESV‬‬
I’m going to shoutout men who have shield locked with me- and most of these have been done unofficially but very intentionally- & why I keep coming back. These are several of the men I’m grateful for:
Ribbed– you held my feet to the fire & made sure my faith, hypocritical in the past, was true & refined as more valuable than gold.
Trolley– you showed me what I was capable of when I pushed beyond when I want to give up as well as  such joy & camaraderie. Miss you brother.
Guardrail– you reached out even though you had no idea who I was. You’re a faithful brother who was so surprised ‘are you this open with most people?’, but my confidence in God’s ability to work & heal through a friend like you has been a great source of encouragement.
Jitters– you’ve kept in touch even though our paths don’t cross much. Your steadfast faith encourages me.
Anchorman– you just keep showing up. You’re positive & sacrifice for your family.
Mermaid– you’ve been there pretty much the whole time. You’re beyond consistent- you’re persistent! You don’t give up, you don’t let sad clowns go, & you don’t play disc golf much anymore either! Thankful to have shared 3 years of your 3 years & 2 week journey with you.
Judge Judy– you have showed me what it means to follow, lead, & lead well. Your challenges get me in a way that checks my ego just enough to make me want to get better for the right reason. Soli Deo Gloria.
Baby Boomer– we met at F3 even though we are members of the same church. What nonsense is that & yet what divine Providence to have a friend & brother in Christ like you.
And for the rest of you- your story is still unfolding.
Be the man you want as a friend.
Seek wisdom & counsel from those who you see laying down their lives for others.
Gladly assume sacrificial responsibility & when you do the authority will fall squarely on your shoulders to use it for the good of others and God’s glory alone.
“Let your speech always be gracious, seasoned with salt, so that you may know how you ought to answer each person.”
‭‭Colossians‬ ‭4:6‬ ‭ESV‬‬
Grace be with you, my F3 brothers.
MOLESKIN:
Prayed for the teachers going back to school already/soon.
Hard to believe 3 years has passed! Missed Mermaid a good bit this morning as he’s been a part of the journey and a huge influence at Shamrock. Next time, sir!
ANNOUNCEMENTS:
Sign up to Q – I’m glad to help or get someone else to co-Q with you!

Shamrock – Double CMU experiment

THE SCENE: Hot & muggy
F3 WELCOME & DISCLAIMER Yup!
WARM-O-RAMA:

Mountain Climbers – IC – 15 – 4 count 

Tie Fighter 4 CT x 10 each

Side Straddle hop (IC) 4 CT x 15

Cherry Pickers x5

Buns of steel balance (lean forward balancing on 1 foot with other leg balancing you behind, then do 4-count little up and down moves with rear leg while trying to maintain balance. We did 1 set of 10 per side.

THA-THANG:

Mosey to Curb

Tricep dips – 20 

Rocky Balboa – 20 – 4ct

Calf raises – 20

Repeat for 1 more round

CMU pile 

25 Bench Press / 25 Curls / 25 Shoulder Press / 25 Goblet squats / 25 Triceps

30 Bench Press / 30 Curls / 30 Shoulder Press / 30 Goblet squats / 30 Triceps

Test out double CMU bench press with partner – a little scary for the 1st couple of reps, but it was nice to double the weight and take it slow to let it really work the arms. I think it passed the test and will be back soon. 

Mosey across Cedar Bluff to the school to the grassy hill. 

10 Monkey Humpers (Or Squats) / 10 Merkins then run up and down the stairs, keep repeating to see how many rounds we can do. I think we did 8-10 rounds of this. About sucked the life out of us. 

Slow walk for a few minutes to catch our breath, then mosey back to the flag. 

MARY:

Dealers choice :  snow angels, side crunch, LBC, mountain climbers, SSH, flutter kicks. 

COUNT-OFF & NAME-O-RAMA
9 including FNG – Caveman – Mike Compton

Anchorman, Curry, Mermaid, Betty, Honeydew, Waxjob, Curveball, Jitters
CIRCLE OF TRUST/BOM:

1 Thessalonians 5:11

11 Therefore encourage one another and build each other up, just as in fact you are doing.

Let’s take this challenge outside of F3. I have to make an effort to ask people questions about themselves. It’s so encouraging when a brother takes the time to really talk to you. Dig in, get past small talk, follow up and encourage. 

 

Patient Declaration, Undivided Loyalty

THE SCENE: Muggy as all get out

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

THA-THANG:
Falling Indian Run to the Cheatsheet Merkin’ parking lot.

Modified exercise: Werewolves on Route 66 in ‘Murica:

Lunge across 1 parking space.
Do 1 Werewolf
Mosey/jog/run back to the start.
Do 1 Merkin.
Lunge across 2 parking spaces.
Do 2 Werewolves.
Mosey/jog/run back to the start.
Do 1 Merkin.
Lunge across 3 parking spaces.
Do 3 Werewolves.
Mosey/jog/run back to the start.
Do 1 Merkin.
All the way to 11 parking spaces & 11 Werewolves.

Finish with a Salute to America:
10 x American Hammers
5 x Merkins
(the 6 was up or there would have been a 10 second rest before repeating)

Mosey to CMU Pile

Air CMU Runs – 10 each of the following:
Air
Air Press
Squat
Lunges
Merkin
Freddie Mercury

Add a CMU
Thruster
Goblet Squat
CMU Lunges
CMU Merkins (or Bench Press)
Heavy Freddies

Run all the way through the Fia parking lot (since Fia wasn’t there) and back.

The Q called an audible and we only repeated the Air part and then put the CMU’s up.

Falling Indian Run (Squats again) 2x through and then fellowship mosey back to the #shovel-flag.

MARY:
Dealer’s Choice (1x through and then Betty led Flutter kicks til time was called).

COUNT-OFF & NAME-O-RAMA
5 PAX. Basically the fab five.

CIRCLE OF TRUST/BOM:
Today we celebrate the Declaration of Independence being signed on July 4, 1776. But today’s cultural climate is very different from what can be summed up in the following verses say:
Judges 17:6, 21:25 – In those days there was no king in Israel. Everyone did what was right in his own eyes.
I want to be a Christian – wholly, through and through. What are some terms we have that mean things aren’t
consistent. Bifurcated, hypocritical, house-divided, tension.

All of these things describe our culture. But the distinction is stark and we need to reconsider culturally where we are going and the consequences of many in society assuming what I’ve heard termed “the myth of neutrality” (meaning that politics and religion can be separated like you can split a person and say you believe one thing and do another). As John Adams said “Our Constitution was made only for a moral and religious people. It is wholly inadequate to the government of any other.”

Of course, Jesus said the same thing in Matthew 6:24 – “No one can serve two masters, for either he will hate the one and love the other, or he will be devoted to the one and despise the other. You cannot serve God and money.[a]

So in reflecting on today and how we are split, divided, hypocritical…

But on July 4, 1776, the following words were signed not hastily or arrogantly, but as a means of last resort to be whole:
When in the Course of human events, it becomes necessary for one people to dissolve the political bands which have connected them with another, and to assume among the powers of the earth, the separate and equal station to which the Laws of Nature and of Nature’s God entitle them, a decent respect to the opinions of mankind requires that they should declare the causes which impel them to the separation.

They didn’t separate lightly. It wasn’t done after much longsuffering (aka PATIENCE!). I challenge you to not be a split, hypocritical, divided person. Serve the Lord with gladness. Love your neighbor. Sacrifice for your children. Ask your wife to forgive you (but only if you’ve actually done something wrong).
As Jesus said in Matt 16:25 For whoever would save his life[g] will lose it, but whoever loses his life for my sake will find it.
MOLESKIN:
Before the workout began Betty said (subject matter doesn’t quite matter because of how applicable it can be used in various situations going forward) “That was under the old leadership. We’re under new leadership now.” HILARIOUS and will definitely be quoted many times going forward.

ANNOUNCEMENTS:
Sign up to Q! July has more days than most months but that isn’t an excuse to Knox Roll (or any other kind of roll!).

Are We Our Brother’s Keeper?

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops (IC) X 15
  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles Forward X 10 (IC) Plus Michael Phelps
  • Baby Arm Circles Backwards X 10 (IC) Plus Michael Phelps
  • Windmills X 10 (IC)
  • Tempo Squats (IC) 4 CT
  • Temp Merkins X 10
  • 30 second stretch – anything you still need to stretch
  • Mosey to get CMUs – Farmer Carry to next parking lot

THA-THANG:

Coupon Work –

Round 1 – 15 CMU Thrusters, 15 CMU Squats, 20 CMU Overhead Press, Run the parking lot

Round 2 – 15 CMU Single Arm Rows – Left, 15 CMU Single Arm Rows – Right, 20 Merkins, Run the parking lot

Round 3 – 15 CMU Swings, 15 Tricep Extension, 20 Curls, Run the parking lot

Rinse & Repeat

  • Mosey to CMU Pile – Rifle Carry

MARY:

Imperial Walkers X 10 (IC)

COUNT-OFF & NAME-O-RAMA

11 men including Shuttlecock – not tagged in system

CIRCLE OF TRUST/BOM:

Love people where they are. Don’t judge them. Love them regardless because they’re Gods child just like you and I are.  It’s easy to say but difficult to do.

It ticks me off when people complain about how horrible America is. While we’re not perfect, we’ve got lots of freedoms that others around the world don’t have.

Lots of people are acting horrible after the Row V. Wade decision…that includes Pro-Life and Pro-Aborion (choice) advocates. I’m 100% Pro-Life. Again, very easy for me to say. What happens if my teenage daughter or yours gets raped and pregnant? What if it the decision is to have the baby and the Mom dies? These cases happen…yes, they are not large numbers but they happen.

We, as Christians, are going to have to step up and help support teenagers and adult women who aren’t mentally or financially prepared to raise a child. Our churches will have to step up and do the same. I’d love to adopt but my wife keeps telling me how old we are…she’s right but what am I doing to help the hundreds of thousands of kids in the foster system? What will I do for the potential millions who will be in there after unfit mothers have their kids taken from them?

We have to pray about it and make a difference in the lives of the mothers, babies/children and the fathers that are trying to raise their kids. Let’s love them and pray for them because like you and me, they’re Gods child.

Romans 3:23 ESV For all have sinned and fall short of the glory of God,

Matthew 6:14-15 ESV For if you forgive others their trespasses, your heavenly Father will also forgive you, but if you do not forgive others their trespasses, neither will your Father forgive your trespasses.

1 John 1:8 ESV If we say we have no sin, we deceive ourselves, and the truth is not in us.

Matthew 7:1-29 ESV “Judge not, that you be not judged. For with the judgment you pronounce you will be judged, and with the measure you use it will be measured to you. Why do you see the speck that is in your brother’s eye, but do not notice the log that is in your own eye? Or how can you say to your brother, ‘Let me take the speck out of your eye,’ when there is the log in your own eye? You hypocrite, first take the log out of your own eye, and then you will see clearly to take the speck out of your brother’s eye. …

Psalm 7:11 ESV God is a righteous judge.

Mark 12:31 ESV “‘You shall love the Lord your God with all your heart, and with all your soul, and with all your mind. ‘ This is the greatest and first commandment. And a second is like it: ‘You shall love your neighbor as yourself.

ANNOUNCEMENTS:

Convergence on Saturday at JUCO at 6:00 a.m. followed by breakfast and devotional at Hardin Valley Academy

200 Merkins, A Simple Workout

THE SCENE: Mid 60’s and glorious
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Even though Pool Boy was in attendance, we did zero Side Straddle Hops
Tempo Merkins
Tempo Squats
Baby Arm Circles forward and backward
Moroccan Night Club
Cherry Pickers, nice and slow

THA-THANG:
Mosey to to the pull up bars.
Simple workout, just do 200 merkins, and a twist.
The twist is that you do this routine every time you stop doing merkins:
5 Pull ups
10 Big Boy Sit ups
15 Squats
resume merkins and repeat until you hit 200 merkins.

Once over half of the group reached 200, time was called and we ran to the CMU’s.
Each HIM grabbed a CMU and repeated this 3X:
25 Curls
10 Tri ext (after 200 merkins)
25 Bench Press

Mosey back to the AO for the Mary

MARY:
The first exercise called was LBC’s and someone said take us to 100, so we did 50 LBC’s in cadence equaling 100.  Be careful what you ask for.  Then we did 36 flutter kicks only because I failed to stop at 35, finally we all did 10 big boys on our own, and for the last few seconds dumpster dive had us do jumping beans.

COUNT-OFF & NAME-O-RAMA
We did have one FNG, named Carter.  We named him Flintstone because he was wearing minimalist running sandals, and was practically barefoot!
CIRCLE OF TRUST/BOM:
I talked about my struggle to pray when times are good, and my desire to pray when times are tough.  I recently dropped my daughter off at a camp in Palo Alto CA.  She is 15, and we were both struggling at the prospect of her being on her own.  I finally left her, and I was a wreck emotionally.  I took a long walk around the Stanford Campus to clear my head and spent a lot of time in prayer.

My daughter met some people and did great, and I hailed an UBER back to San Francisco.  I encountered the best driver I have ever had.  He had over 28,000 trips and maintained a 4.99 star rating out of 5.  Nasim was a Jordanian immigrant.  He retired from the grocery business, and drives UBER for fun.  He loves people, and was raised as a Christian in Jordan, before immigrating to the US.  We had a delightful conversation, and he was an answer to prayers, and maybe even an angel.  Nasim and I swapped numbers and he texted me the next day (Father’s Day) to see how I was doing.

We need God all of the time, not just when things are rough, the challenge this week is to remember that and spend some time in prayer.  God is real, He is there just waiting for you to have a relationship with Him.
MOLESKIN:

ANNOUNCEMENTS: