F3 Knoxville

Fellowship Together

THE SCENE: JUCO in the 30’s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 SSH, 15 Mountain climbers, 10 tempo merkins, 10 tempo squats, 15 Moroccan night club, 10 windmills
THA-THANG:
Mosey to the Sophomore for a four corners workout:

  • 25 squats at the bottom, Bernie Sanders to the top
  • 25 merkins, run to the next corner
  • 25, 2-ct flutter kicks, run to the next corner
  • 10 burpees, back to start
  • Repeat once

Mosey to the coupon pile and grab your favorite. 2 rounds of the following.

  • 25 OHP
  • 26 lunges
  • Run to the top of the stairs
  • 25 merkins
  • 5 pull-ups

Mosey down to the parking lot just north of the middle of campus for a burpee suicide. Do 2 at the first line and run back to start, run out to the second line and do 5 burpees, go back to start, run out to the third line and do 8 burpees. Then, scale back down the ladder.
MARY:

Flutter kicks

COUNT-OFF & NAME-O-RAMA

7 at JUCO today 

CIRCLE OF TRUST/BOM:
“So then, those who had received his word were baptized; and that day there were added about three thousand souls. They were continually devoting themselves to the apostles’ teaching and to fellowship, to the breaking of bread and to prayer. Everyone kept feeling a sense of awe; and many wonders and signs were taking place through the apostles. And all those who had believed were together and had all things in common; and they began selling their property and possessions and were sharing them with all, as anyone might have need. Day by day continuing with one mind in the temple, and breaking bread from house to house, they were taking their meals together with gladness and sincerity of heart, praising God and having favor with all the people. And the Lord was adding to their number day by day those who were being saved.”
Acts 2:41‭-‬47 NASB1995
The 1st century Church was really good at fellowship. They shared everything, they knew when there was a need and provided for it, and the spent time together sharing meals. How much time do we spend sharing together? This could be a meal, spending time together having fun, or studying God’s word. This could also be time spent building each other up when we are down. Or encouraging someone who needs to get refocused on what life is all about.

Fellowship is what holds this group of men together. It should also be a core of value in our life as a whole. So, reach out to someone who needs some fellowship. They are probably pretty easy to spot in a crowd.
MOLESKIN:
It was nice to see Messy Hobbs out with us for his second F3 workout. Welcome to F3! It was great to once again lead a workout. It has been too long!
ANNOUNCEMENTS:
Convergence is tomorrow!

SMART Goals – Make GOD the main goal in 2023

THE SCENE: 45 and nice…nearly too nice for the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops (IC) X 10
  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles Forward X 10 (IC)
  • Baby Arm Circles Backwards X 10 (IC)
  • Tempo Squats (IC) 4 CT
  • Hand Release Merkins X 10
  • Mosey

THA-THANG:

4 Corners –

  • 5 squats, 5 diamond merkins, 5 big boys per corner & run to the next
  • Rinse & repeat and go to 4 per corner, 3 per corner, etc.
  • When finished, go to center of parking lot & plank
  • Mosey to CMU Pile

 Coupon Work –

  •  20 CMU Curls
  • 20 CMU Tricep Extension
  • 20 CMU Bentover Rows
  • 20 CMU Overhead Press
  • Run the stairs
  • Rinse, Repeat

MARY:

Flutterkicks, LBCs, Big Boys

COUNT-OFF & NAME-O-RAMA

8 men including FNG Messy
CIRCLE OF TRUST/BOM:

A S.M.A.R.T. goal is one that is Specific, Measurable, Achievable, Relevant and Time-bound.

Specific (simple, sensible, significant) Be simple, clear and specific in what it is you want to accomplish. This should answer the ‘W’ questions: Who, What, When, Where, Why and Which. What specifically do you want to accomplish? When do you want to accomplish this by? Why does this need to happen?

Measurable (meaningful, motivating) How will you measure the progress of your goals? Set some short and long-term goals. This helps to identify tangible progress and allows you the space to adjust along the way.

Achievable (agreed, attainable) The goal should be challenging, but it should not be something that is unattainable. You should feel motivated and inspired, not depleted and discouraged by your goal. So be realistic and plan accordingly.

Relevant (reasonable, realistic, resourced, results-based) The goal should be relevant to you and those that are involved. And it should be able to move things forward in a positive way. Answer these questions about the goal:

  • Is it worthwhile? Is it applicable? Am I the right person?
  • Is now the right time? Does this line up with the Word of God?

Time-bound “A goal is a dream with a deadline” ~Napoleon Hill

Timelines will help you to stay on task. And deadlines will help to create a sense of urgency. A little tension produces a reachable outcome. But be realistic when setting the goal. Make sure the goal can actually be achieved in the timeframe that has been set, and consider all of the other components of S.MA.R.T.

What about something like prayer?  Often, this is an area where we set ourselves up for failure by creating unattainable goals like, “Pray for an hour every day.”

Now, is this goal specific? Yes. Is it measurable? Yes. What about attainable? This is where we’re running into problems. Depending on your lifestyle, it might be hard to work in an hour of prayer into your schedule. If you don’t have a regular habit established of praying every day, going from 0-60 minutes might not allow you to develop a consistent habit, especially if your days already feel full!

For someone who was not praying regularly, transforming this goal to be SMART would look like creating a goal similar to, “For the next 2 weeks, pray for 10 minutes every morning.”

If you write down your goal, you are 42% more likely to achieve it!

MOLESKIN:

Make God the focus of every New Year’s Resolution!

ANNOUNCEMENTS:
Convergence this Saturday in Blount County

31 Degrees of Exercise

THE SCENE:

Clear, 31 Degrees, Nice crescent moon

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
1. Cherry Pickers (x5) 2. SSH (x20), 3. BACF (x10) 4. BACB (x10), 5. Merkins (10 OYO), 6. Tempo Squats – (x10),

THA-THANG:

Mosey to the guardrail. Do 31 Dips. Football Mosey (Run and Pass duos with drops to do 2 Burpees) around Career Path Way to CMU pile. Grab CMU and do 31 Curls.

Circle back around to the far east lot (next to the big duck pond). Regroup at the curb. Bear crawl to the first line and back to start as 1st exercise, mosey to 2nd line for 2nd exercise, back to start, etc. (see below)

  1. Bear Crawl to 1st line and back

2. SSH (x31)

3. Squats (x31)

4. Merkins (x31)

5. Heels to Heaven (x31)

6. Iron Mikes (x31)

7. Carolina Dry Docks (x31)

8. Freddie Mercury’s (x31)

9. Monkey Humpers (x31)

Mosey back to COT. Sty called out American Hammers.

COUNT-OFF & NAME-O-RAMA

7 HIMS including 3 RUSH

CIRCLE OF TRUST/BOM:

Contending for the Faith

A few years ago I attended a worldview conference at my church. During that weekend, I listened to a Christian apologist and radio show host named Greg Koukl. An apologist is defined as a person who offers an argument in defense of something controversial. In this case the controversy would be Christianity.

The weekend was centered around gaining an understanding of the Gospel and helping Christians think more clearly about why they believe what they believe. There were sessions about the types of challenges Christians face, how we can respond gracefully, and how we can challenge others to think more critically about their own worldviews. I loved it! I am a truth seeker. Always a believer, but at that time I was still really struggling with my own faith and what it meant for my life. I needed purpose and understanding.

Recently, I found an article by Mr. Koukl that reminded me of this Timothy theme, which is central to a men’s group I’m in (The Good Fight), but also sounded a warning and a challenge (which we also do here). Jude v3 says “Beloved, while I was making every effort to write you about our common salvation, I felt the necessity to write to you appealing that you contend earnestly for the faith which was once for all handed down to the saints.”

First of all, Jude points to a specific message and content, the “faith once for all handed down”— which is the foundation of “our common salvation.” Second is the recommendation to “contend earnestly” for that faith—to proclaim it, guard it, and defend it. And then, Jude reminds us that it has been “handed down” to the saints—passed on from the disciples to the next generation in the church.

Here is why those three elements of Jude’s council are critical for you and me right now. We are engaged in a cultural and theological fight. The attack is coming from many directions. Atheists are tearing down God’s Truth and the integrity of our authority base, The Bible. Our children our under attack. The moral rulebook is being rewritten; Right has become wrong, and wrong is right. It’s clearly seen! These challenges are coming from not only our culture but even in some Christian denominations, the Gospel is seen as a message of hate.

2 Timothy was Paul’s spiritual last will and testament. It was the last thing he ever wrote. He was very clear and to the point in addressing the challenges for that day and practically to the ones we face today. Second Timothy gives the answer to our question about guarding the gospel, because that is the book’s theme, found explicitly in chapter 1, verse 14: “Guard, through the Holy Spirit who dwells in us, the treasure which has been entrusted to you.” That message is absolutely vital to each one of us today because he tells us exactly what it looks like in any century to “contend earnestly for the faith”.

The early church was under a great attack in that culture. Christians were falsely accused and tortured (and still today in some places). Paul’s response and message was simple…

“You, however, continue in the things you have learned and become convinced of, knowing from whom you have learned them, and that from childhood you have known the sacred writings which are able to give you the wisdom that leads to salvation through faith which is in Christ Jesus. All Scripture is inspired by God and profitable for teaching, for reproof, for correction, for training in righteousness; so that the man of God may be adequate, equipped for every good work.” (2 Tim. 3:14–17)

Simply put, Paul tells Timothy to guard the gospel by continuing in the truth already revealed. When all else fails, read—and follow—the directions. But, there’s more…

In the 2008 Summer Olympics in Beijing, American runners suffered a humiliating defeat in the 4 X 100 relay. In the anchor leg, Darvis Patton handed the baton to Tyson Gay, but Gay never got it. In the middle of the handoff, they dropped the baton.

Tyson Gay was our best sprinter. We had the fastest team. It didn’t matter. They dropped the baton, so we lost the race. In fact, we never even finished that race.

Paul told Timothy, “If anyone competes as an athlete, he does not win the prize unless he competes according to the rules” (2:5). In other words, Paul said, “Timothy, you cannot drop the baton.” And we cannot drop the baton, either. If we do, we lose.

As Husbands, Fathers, Sons, Brothers, Co-workers…we do 2 things; We continue in the things handed down and second, we pass the baton.

If we disregard Paul’s solution, we should not be surprised when we remain children, tossed here and there by waves and carried about by every wind of doctrine, by the trickery of men, by craftiness in deceitful scheming (Eph. 4:14).

If we don’t pass the baton, we should not be surprised when we will not endure sound doctrine, but wanting to have our ears tickled, we accumulate for ourselves teachers in accordance with our own desires, and turn away our ears from the truth, and turn aside to myths (2 Tim. 4:3–4).

If we are to survive the current spiritual onslaught, we 1) Guard the gospel by continuing in the truth already revealed then 2) we pass the baton. Proclaim the truth faithfully, guard it diligently, and pass it on carefully.

MOLESKIN:
Praying for Cosmo’s mother as she enters hospice care.

ANNOUNCEMENTS:
Low low temps for Friday! Be smart and safe out there and Happy Christmas to All!!

The Real Santa

THE SCENE: 28 Degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side straddle hop in cadence 20
Cherry Pickers
5 burpees on your own
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Side straddle hop in cadence 20

THA-THANG:
Grab a CMU do 20 curls, 20 squat to shoulder throws with CMU.
Return CMU and do 1 BDE Burpees (Burpee, Bonnie Blair, Squat)

  • Mosey to JUCOmanjaro
  • Srint from the bottom to the Cul De Sac
  • Bernie 2 spaces
    5 BDE Burpees (Burpee, Bonnie Blair, Squat)
    10 Merkins
    15 squats
    20 flutter kicks
    Rinse and Repeat to the top
  • Mosey throught the woods to the water towers and regroup
  • Mosey down Valley Vista and back to the flag.

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
It’s easier to prepare children than to repair a broken man.

ATTENTION TO ALL PARENTS WHO NEED TO TELL THE TRUTH ABOUT SANTA 🎅
Son: “Dad, I think I’m old enough now. Is there a Santa Claus?.”
Dad: “Ok, I agree that your old enough. But before I tell you, I have a question for you. You see, the “truth” is a dangerous gift. Once you know something, you can’t unknow it. Once you know the truth about Santa Claus, you will never again understand and relate to him as you do now. So my question is: Are you sure you want to know?”
Brief pause…
Son: “Yes, I want to know”
Dad: “Ok, I’ll tell you: Yes there is a Santa Claus”
Son: “Really?”
Dad: Yes, really, but he’s not an old man with a beard in a red suit. That’s just what we tell kids. You see, kids are too young to understand the true nature of Santa Claus, so we explain it to them in a way that they can understand. The truth about Santa Claus is that he’s not a person at all; he’s an idea. Think of all those presents Santa gave you over the years. I actually bought those myself. I watched you open them. And did it bother me that you didn’t thank me? Of course not! In fact it gave me great pleasure. You see, Santa Claus is THE IDEA OF GIVING FOR THE SAKE OF GIVING, without thought of thanks or acknowledgement.
When I saw that woman collapse on the subway last week and called for help, I knew that she’d never know that it was me that summoned the ambulance. I was being Santa Claus when I did that.”
Son: “Oh.”
Dad: “So now that you know, you’re part of it. You have to be Santa Claus too now. That means you can never tell a young kid the secret, and you have to help us select Santa presents for them, and most important, you have to look for opportunities to help people. Got it?”
Help each other this Christmas🎄🎅 and…be kind ❤💕

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Dec 21st Sunrise Hike. Guardrail plans to pick up any Juconians that are interested and meeting Rainbow and the Asylum crew at the Asylum.

Some Pain, Some Reflection

THE SCENE: Dark (obviously), dry, calm and mid-30s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 15

Grasshopper IC x 10

Sun gods (all arms) IC

Harry Rockets IC x 10
THA-THANG:
Welcome to my third anniversary…when I joined I had the pleasure of joining Trolley’s deck-of-pain.  Since then, I inherited the deck and we will keep that going.

We will take turns drawing from the deck and touring campus to perform the workouts.  The kicker is to push yourself in the mosey to each location (not quite a jail-break).

  • Upright merkins – maintenance center
  • Reverse bear crawl up the stairs at the library
  • Burpee-broad jumps at the performing arts center
  • Pull ups at the rec-center
  • CMU carries up the stairs at the rec-center
  • squatted side-shuffles in the 05 parking lot
  • 30 lunges at the pond

Various exercises while we wait for the six after each interval.

30 dips on the guardrail

Jailbreak back

MARY:
Dealers choice – hello dolly’s, BBS, LBCs
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
What does this holiday season and specifically Christmas look like for you.

It may be a time of hardship and sadness because of a loss in the family, which breaks some tradition…

It may be easy to think about the self enjoyment of a break from work…

It may be all focused on the presents and what we want out of it…

We need to remember that it’s an opportunity to give or help others that may be in need.  We need to remember why we celebrate this time of the year and what Jesus has done for us.

Also, it’s the perfect time to start a new tradition, relax, reset your mental state.  I’ve been reading the Bartholomew’s Passage book with the kids to get them in the habit of reflecting this season and while it may be hard to corral the kids at times, I’ve seen improvement in their desire to read it and remove some of the consistent materialistic attitudes.

Spend time with your families and take care this holiday season!
MOLESKIN:
ANNOUNCEMENTS:
Coffeteria…Who’s got Monday..??