F3 Knoxville

Tag: Hot Pants

Sk8er hops are fun

THE SCENE:

Perfectly Gloomy
F3 WELCOME & DISCLAIMER

Administered appropriately

WARM-O-RAMA:
Side straddle Hops,Squats,BAC F/B,Cherry Pickers, Back Stretch,Mosey

THA-THANG:

Mosey around the car parking lot a few time to confuse the PAX

We then performed a “Jeremy Scott Fitness Sunday Advanced Metcon” on a Monday.

10 inchworms w/ 2 merkins, 15 river rock squat presses, 10 spiderman steps, 15 chest flys, 5 slow monkey humpers, 50 seal jacks, 50 sk8er hops w/ toe touch. Run around parking lot. Rinse and Repeat 4x

MARY:
Hello Dolly, Flutter Kicks, LBS, Heels to Heaven, 1 burpee
COUNT-OFF & NAME-O-RAMA
15 HIM
CIRCLE OF TRUST/BOM:
An empty LaCroix is easily crushed but a filled and sealed LaCroix can withstand at least 240lbs of pressure. As men, we need to be filling ourselves with God’s word, the right relationships, and accountability to others around us. That way when the trials of life come our way we are filled and sealed like a new can of LaCroix that is not easily crushed under the weight of the trials. I am thankful for F3 and the men that are in my life that hold me accountable to not drain down too empty.
MOLESKIN:

ANNOUNCEMENTS:
Haw Ridge April 14th. Sign up now and get on a team.

Shield Locks starting soon at Shamrock. Reach out to me if you are interested in locking shields with a few good men and putting another guardrail in your life to keep you on the path.

Shamrock – Trivia

THE SCENE: 22F really dang cold
F3 WELCOME & DISCLAIMER – Yup
WARM-O-RAMA:

Run in circles 

Side Straddle hop (IC) 4 CT x 10

Quad stretch 

Tie Fighters X10 

Cherry Pickers  x5

Toe Merkins 4-ct IC – 10

THA-THANG:

For the entire workout we are going to do merkins and play trivia. 

10 Merkins, then team 1 answers 1st question within 10 seconds as we walk.  Always on the slow move. 

Then we do 10 more Merkins, then team 2 takes the next question. 

We ended up with 480 Merkins per person.

MARY:
20 more Merkins to get us to 500 for the day thanks to Mermaid’s suggestion.
COUNT-OFF & NAME-O-RAMA
14 men:  8-seconds, Slappy, Dumpster Dive, Betty, Nadia, Skid Mark, Hot Pants, Anchorman, Curry, Fabio, Kick-Flip, Mermaid, Voo Doo, Waxjob
CIRCLE OF TRUST/BOM:

Listen to words from the Holy Spirit from songs, the Bible, sermons or just out from nowhere. 

A few weeks ago while running, the Lord’s Prayer popped into my head. I was searching for what I should pray for and the Holy Spirit prompted me to pray the Lord’s Prayer.  I got stuck on the “Thy Kingdom Come” 

I spent the rest of the time considering, “What did Jesus mean by this? What did he want his disciples and future Christians to take away from this? 

When I finished my run and got back to my hotel I opened a devotional book to the next section I was planning to read titled “Meditation”

It started out with this verse – The Kingdom of God is within you (or within your grasp) says the Lord. Luke 17:21

It goes on to say “Turn, then, to God with all your heart. Forsake this wretched world and your soul shall find rest. Learn to despise external things, to devote yourself to those that are within, and you will see the kingdom of God come unto you, that kingdom which is peace and joy in the Holy Spirit.”

I found an article that helped with 3 points about it:

https://www.thegospelcoalition.org/blogs/erik-raymond/mean-pray-thy-kingdom-come/

I have pasted only parts of it below. 

Cry of Loyalty

When we pray, “Your kingdom come” there is a real sense of yearning and loyalty. We are anticipating the coming kingdom, on board with God’s agenda and that we love the King himself. Those who love the King eagerly yearn for his kingdom.

And through our prayers, it’s as if the Holy Spirit lifts our chins above our earthly horizon to see the fleet of God’s coming kingdom advancing on the open sea. And we cry, “Make haste! Come, O King and kingdom!”

Cry of Treason

When I talk about this prayer being a cry of treason I mean that Jesus is teaching his followers to pray for the overthrow of the kingdom of this world, the coup of its leader, and the establishment of a new king. This is a cry of dissatisfaction. It wants a chance.

But, please note, I am not talking about the overthrow of the U.S. government—or any other natural government. Instead, I’m talking about the spiritual government of this world, led by Satan. He is the spiritual king of this world. Scripture calls him the god of this world (2 Cor. 4:4). He has a ruling seat (Rev. 2:13). His kingdom is darkness (Col. 1:13). He planted his flag in the ground in Genesis 3. He has set up dominion by storming the castle of our minds and hearts (Eph. 2:1-3; 2 Cor. 4:1-4).

When we pray for the kingdom of God to come we are pleading for the kingdom of Satan to be toppled. Like is so often the case when a tyrant is displaced, we want his statues to be defaced, toppled, and dragged in open view. We want Satan and all of his demonic scheming, tactical assaults, deadly seduction, hissing lies, and destructive systems to be shattered!

Cry of Conquering

As we await the full realization of the inaugurated kingdom, we cry for the kingdom to come and conquer souls.

Ever since the garden of Eden, we have turned our hearts from upon God and towards ourselves and our pleasures. It is a spiritual ignorance, even a darkened ignorance. Thomas Watson observed,

Ignorance is a black veil drawn over the mind. Men by nature have a deep reach for the things of the world, and yet are ignorant of the things of God. In 1 Samuel 11.2 Nahash the Ammonite would make a covenant with Israel to thrust out their right eyes. Since the fall our left eye remains, a deep insight into worldly matters, but our right eye is thrust out, we have no saving knowledge of God. Ignorance draws the curtains around the soul so that we are blind and in darkness.

But, when God awakens a person to behold the glory of Christ, he conquers their rebellious hearts and makes them his. Those who formerly would not give Christ honor but pledged allegiance to another (John 19:14-15) are brought into the kingdom of Christ (Col. 1:13-14).

When we pray for the kingdom of God to come we are praying that God would conquer souls! And that he would shine the kingdom of grace upon the hearts of men, women, and children so that they would see and savor the kingdom of glory!

So we pray: “Lord, your kingdom come, your will be done! Conquer hearts by your Holy Spirit to set up the administration of grace in their hearts! Let them see the beauty and worth of your glory! Like Narnia melt the ice of winter and give way to the buds of grace and the dawning day of the kingdom of glory! We know you can do this and delight to do it because you’ve done it to us!”

 

Shamrock February You vs You

THE SCENE: Beautiful morning. Clear and 52°.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx10ish IC
Windmillx10 IC
Hairy Rockettsx10 IC

THA-THANG:
February You vs You

  • Max BBS in 1 minute
  • Max merkins in 1 minute
  • Max pull-ups
  • 1.5 mile run for time
  • Max burpees in 5 minutes

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Romans 5:3-5

“Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.”

Don’t let the artificial distract you.

THE SCENE: Rainy with a heavy downpour that let up mid-workout.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Run in place, Arm Circles X 10, Leg swings X 10, Air Squats X 10, Merkins X 10
THA-THANG:
HIIT/ Tabata: 5 stations/rounds, 5 exercises per round. 1 minute 10 seconds of work, 20 seconds of rest. 60 Break between rounds.

  • Station 1: Squat jumps, Mountain climbers, Plank jacks, Merkins, Big Boy Sit-ups
  • Station 2: Lunges, High knees, Burpees, Freddie Mercury, AirJump rope
  • Station 3: Side Straddle Hops, American Hammer, Plank hold, Tricep dips, Wall step-ups
  • Station 4: Wall sits, Skaters, Superman hold, Leg raises, Low Plank -> High Plank -> Merkin Progression
  • Station 5: Alternating side lunges, Butt kicks, Shoulder Taps, Peter Parkers, Merkin Jacks

CIRCLE OF TRUST/BOM:

How do you feel about this workout? I confess that I did not build that workout, and I did not copy anyone else’s. What if I told you that the workout was designed by an AI Bot?

The way technology has developed never ceases to amaze me. I often tell my kids how funny it is that we used to see video games released and how great the graphics were. And now there are times when the graphics honestly do look realistic. Think about how easy it is to connect with others now. Facebook, Twitter, cell phones, etc.

With the technology available I was able to prompt a program to create this workout in 10 seconds and make minor alterations; I swapped 3 exercises. It is amazing the developments that humans are making.
But how often do we get distracted by the things of this world that we change our focus (and not just the niceties, it’s the stresses and struggles too)?

While these things truly are amazing, on any given day there are a number of reasons and ways God shows his love and awesomeness. Whether it’s the beauty found in nature. Or it’s a child who gives that extra big hug, at the exact minute you need it without prompting. I recently shared that my wife hasn’t been feeling well; the amazing part of this is that you could tell that the 5-month-old could realize it. He would look at my wife and you can see he just wants to ask what’s wrong? and sometimes it’s a group of men you know you can count on to be there, physically, mentally, or spiritually…

I’m aware that I often fall victim to these distractions. Often times I get so distracted by work and finances, vehicle and house issues, social media, or games. They eat and consume so much of our time, but only if we let them.


In Matthew 22 there is a story about Jesus. The Pharisees up to their tricks again tried to trap Jesus and asked about paying taxes. In verse 21 Jesus replies ‘render to Caesar the things that are Caesar’s and to God the things that are God’s.’ That doesn’t begin and end with taxes or money. It’s our attention, our affection, our praise, our respect, our acknowledgment.

The point is that as incredible as this world is and the accomplishments mankind is making its full of distractions that take on minds away from where our ultimate focus should be. Our master is infinitely more remarkable and we can see that everywhere.  So the challenge for you today is to give that extra attention to noticing the blessings of God in our lives and to thank and praise him for all the ways he pours his love over us.

Slippery Slippery Steps

THE SCENE: A Deceivingly cold Gloom

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

x15 Side straddle hops.

x15 Calf Raises

x10 Forward Lunges

x10 Overhead Arm Pull

x5 Cherry Pickers

THA-THANG:

After warmup, We headed down to the football field, I placed a cardboard piece with 3 sets of two exercises on it at the starting point. The workout continued like this.

  • We ran the track over to the bleachers
  • We ran up and down the bleachers until we got back on the track
  • Once back at starting point we did the first set of two exercises
  • We repeated those steps, progressing through the sets until Recover
  • Tried not to slip and die.

MARY MARY NICE AND HAIRY:
No Mary Needed.

CIRCLE OF TRUST/BOM:
My biological father was never very affectionate, he was a good father, he took care of us, gave us nice things, but he never verbalized his love. I think, because God was often to remind us of his love for us, we as humans rely on being told we’re loved, and crave that affection, and not being given it does not lead to healthy mindsets, doubt can arise, and regret from both parties. When my parents passed away, I was lucky enough to be able to tell my Mom I love her before i went to bed, and I was able to hear it back, as well as a book I have with a voice recording. However with Dad, I wasnt as lucky, and I would give so much just to hear him say “I love you.” You’re never guaranteed tomorrow, and you’re never guaranteed another second. Tell your family you love them, it costs nothing, but it’ll pay huge dividends.