F3 Knoxville

Tag: Hound Dog

Impact

THE SCENE: 37 degrees and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 baby arm circles in cadence

10 reverse baby arm circles in cadence

10 cherry pickers in cadence

50 SSH in cadence

warm up mosey around the lot
THA-THANG:
Assfaults AO Assault- 6 stations- 1 minute work then 20 seconds to bear crawl to next station 4 rounds

  • Man makers
  • Burpee mountain climbers
  • Flutter kicks
  • Burpee with 2 merkins
  • Burpee
  • hello dolly

MARY:
50 SSH in cadence

25 4 ct American hammers in cadence
COUNT-OFF & NAME-O-RAMA
21 no FNGs: Frenchie, Uncle Rico, Mailbox, Wax Job, Frosty, Butters, Repeat, Spotter, Hound Dog, Assfault, Pool Boy, Dart Gun, Wanderer, Commision, Kickflip, Guardrail, Survivor, Archie, Erector, Booster, Butterknife
CIRCLE OF TRUST/BOM:
Referenced the Q source regarding the meaning of IMPACT

Running is Easy

THE SCENE: Perfect crisp morning. Dark and upper-30s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Moroccan Night Club IC x 10

Over Head Clap IC x 10

Harry Rockets IC x 10

SSH IC x 20
THA-THANG:

Mosey to Sophomore hill in two lines, back pax sprinting forward.

Four corners (3 laps):

10 knee-ups (jumps) then Bernie up

5 each side offset merkins then side shuffle

10 squat jacks then mosey

10 diamond merkins then side shuffle

Hello Dolly and Heels to Heaven until the six was back.

Mosey to the coupon pile:

Inch worm and then Rifle Carry your coupons to Stadium hill.

Focus on form: Tempo merkins and Tempo squats 

Form punishment: Bear crawl stadium hill with a burpee at the top.

As we wait for the spilled merlot to settle: curls and overhead press with tricep extension with you coupon (20 each).

Mosey back to the guardrail and polish off 30 Derkins and Dips.

Thanks to Wheelchair; Suicides down every other parking spot.

MARY:
20 Imperial Walkers IC

BBS to time (about three)
COUNT-OFF & NAME-O-RAMA
13 HIMs, no FNGs
CIRCLE OF TRUST/BOM:

Have you guys ever fasted?  The act of withholding food (and sometimes water) for an intentional predetermined period of time?

I recently had someone provide some great insight about his experiences with fasting and I’ll be honest….I had never done it before.

The Purpose of Fasting

1. Natural reaction to grief over the loss of a loved one (David)

2. More often, fasting was done to purposely “afflict the soul (Leviticus 23:26-32)” or chasten the soul (Ps 69:10)”

3. The purpose of such affliction was to “humble” the soul (Ps 35:13), and not for any affect it might have on the body (i.e., dieting should not be the primary driver for a fast to the Lord).

4. Evidently, they felt that by so humbling themselves they would more likely incur God’s favor–Ezra 8:21-23 (Is 57:15; 66:1-2)

a. It seemed to work!  Think of Jonah, Ahab (1 Kings), Nehemiah

5. Because of the seeking of God’s favor, fasting would almost always be accompanied with prayer

The last one is where I decided to focus recently.  I took a day and decided to spend some time in prayer and focus about a couple of topics that have been hanging over me or pulling at my heart.

I want to encourage you guys to look at your heart or think about a topic that may be something you could benefit from spending some time in prayer or internal focus by fasting.

MOLESKIN:

Prayers lifted for those who have family members and friends who have passed or are sick along with words for everyone to reflect on “Susie” who is truly struggling to make ends meat and how we should be humbled and look for opportunities to help others.
ANNOUNCEMENTS:
F3 Arsenal launch tomorrow at 7:00.

Check Your Hearing

THE SCENE:  35 and clear
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

Moroccan Nightclub
Overhead Claps
Tempo Squats
Up/Down Dog
Black snake to the back lot
Bernie the length of the lot
Lunge/broad jump/lunge the length of the lot

THA THANG:

Five Lines spaced ~50’ apart. 

  • Bear crawl to 1st line.  40 merkins.  Sprint to the 5th line and back to start.
  • Bear crawl to 2nd line.  30 merkins.  Sprint to the 5th line and back to start.
  • Bear crawl to 3rd line.  20 merkins.  Sprint to the 5th line and back to start.
  • Bear crawl to 4th line.  10 merkins.  Sprint back to start.

Lunge walk/mosey to the coupons

Diego

P1:  Up the steps – touch the wall – come back
P2: Exercise

100 – Uneven Merkins
150 – Overhead press
200 – Heavy LBC
250 – Curls
300 – Coupon Squat

Mosey to the benches – Bulgarian split squats x 20 each

Mosey home.

MARY:

PAX Choice with some Dolly, American hammer, heels to heaven, plank

COUNT-OFF & NAME-O-RAMA

9 + 5 Rushians

CIRCLE OF TRUST/BOM:

Today is International Ear Care Day.  Last year’s theme for IECD was “Check Your Hearing” – and that’s what we are going to talk about this morning…checking our hearing…

What do you think about when we talk of “listening for the voice of God”?  What does that look like?  What does God’s voice sound like?  Should we expect an audible voice? A flash of lightning? A vision in the clouds?  I’d love to hear an audible voice – but I don’t expect it.  Instead, I think about hearing God’s voice when I “listen” with my heart and my spirit.

In the book of Jerimiah…starting in Chapter 7 the prophet is standing at the gate of a city and relaying God’s words to the occupants.  As he reminisces on the Israelites experience after they left Egypt, Jeremiah says (speaking from God’s perspective), “I have spoken to you time and again, but you wouldn’t listen and I have called you but you wouldn’t answer” (vs 13). Later (vs 24), “(I gave) them this command, ‘Obey me, and then I will be your God, and you will be my people. Follow every way I command you so that it may go well with you”.  Then, “but they harkened not, nor inclined their ear.”

The Hebrew word from this passage which we translate as “inclined” is natah.  Traced to its Semitic root, you find it is a musician’ term, used for the tightening of strings on an instrument to tune it.  The Hebrew word for “ear” is ‘azan, which means ear – but also in the Semitic, it is a term used for a musical instrument.  So, the idea of “inclining one’s ear” is really a word picture of tuning a musical instrument so that it is in harmony with other instruments.  “Hearing the voice of God” might be a matter of tuning the strings of your spirit or heart…so that you are in harmony with His mind and heart.

How do we tune our hearts?

By doing many of the things that we talk about in this circle!

  • Through prayer and guided meditation (hat tip Spotter, Pool Boy, Erector, others…) we commune with His Spirit and, over time, become more in harmony.
  • Through reading and studying scripture (hat tip Guardrail, Wanderer, others…) we learn about His character.
  • Through living obediently (hat tip Archie, Hound Dog, others…).  Because disobedience is a sure sign of living out of tune.

Check your hearing!  Maybe the way you come to know God’s will is by tuning your heart to be in harmony with His heart.  Work at this by prayer, mediation, studying scripture, and living in obedience.

MOLESKIN:

Prayers for Wanderer’s family as they grieve a loss and make plans to travel.

Prayers for Butterknife’s wife as she courageously steps out to look for employment that she is passionate about.

Borrowed most of this from a Word that I did back in October – apologies to Snaggletooth, who heard it twice!

Hat tip to Chaim Bentorah for inspiring this Word.  Read more about natah ‘azan.

ANNOUNCEMENTS:

Update on prayer

THE SCENE: mid 30s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo Merkins, 15 Imperial walkers, 10 tempo squats, 15 Moroccan night club
THA-THANG:
Mosey to the highschool main entrance. Do 11s starting with 10 wall-ups beside the bottom of the stairs and 1 diamond merkins over near the garage doors.

Line up single file and begin the Bataan Death March. PAX in the back drops and does 3 burpees and then sprints to the front of the line. As the sprinter passes the PAX in the back, that PAX drops for the burpees. Repeat.

We took the long way around to the playground. 10 pull-ups at the playground, 20 derkins at the amphitheater, 20 2-ct flutter kicks, and 10 prison cell merkin burpees at the top of the hill. AMRAP

MARY:
15 Freddie Mercury, protractor
COUNT-OFF & NAME-O-RAMA
8 including Colonel from Johnson City
CIRCLE OF TRUST/BOM:
So, at the first of the year, YHC stated that I was going to start to take a few minutes to start my day in prayer. I am sad to report that I have failed miserably. I may have gotten a couple of days at the beginning, but that was it. At JUCO, Spotter has been issuing a monthly challenge. His choice for March: 10 straight minutes of prayer and meditation. Before beginning, I thought “how am I going to fill 10 minutes”? Sad right? You know what? It was super easy! I just started talking to God about all the things on my mind and before I knew it, 10 minutes were gone. Here is my challenge: participate in this monthly challenge. What a way to build our relationship with the Father!
MOLESKIN:

ANNOUNCEMENTS:

Escalator vs Stairs

THE SCENE: Warmish (relatively) and clear
F3 WELCOME & DISCLAIMER   Check!
WARM-O-RAMA:
Abe Vigoda x 7, Cherry Picker x 8, SSH x 20, Tempo Merkin x 10
THA-THANG:
Mosey back to the new parking lot in front of Sophomore Hill.

Escalator workout with the following exercises:

  • 10xBurpees
  • 20xBBS
  • 30xHand Release Merkins
  • 40xSquats

Start with just the 10 then run one lap, then do 10 and 20 and run a lap, continue until you’ve completed all 4 exercsies and 4 laps. For the laps the PAX had the option to pick their own distance with the shortest of the three options being .1 mile and the longest ~.25 mile. The goal was for each man to pick the lap distance that would keep them even with the rest of the PAX. Erector was so far ahead even using the longest lap that nobody had a chance. Should’ve added a 1 mile lap option.

Mosey over to the coupon pile and grab your coupon. Surprise JAILBREAK! halfway there.

More escalators, but this time with stairs! Perform the following in the same fashion as above.

  • 10xPicture Hangers
  • 20xTricep Extensions
  • 30xCurls
  • 40xRows

Run up to the pull-up bars for max pull-ups in between sets.

Recover back to the shovel flag.

MARY:
Flutterkicks x 50
COUNT-OFF & NAME-O-RAMA
12 men riding the escalators at JUCO
CIRCLE OF TRUST/BOM:
March JUCO monthly challenge:

The challenge for March is to set aside a block of 10 minutes every day for prayer/meditation. If you would like to join the challenge, like the post in the JUCO slack page and I’ll add you to the JUCO monthly challenge channel.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Launch of the new AO “The Arsenal” is next Saturday at 7am in Maryville