F3 Knoxville

Tag: Hound Dog

Move It

THE SCENE: Mid fifties with some drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arms circles forward IC x 11

Reverse Arm Circles IC x 7

Harry Rockets IC x 15

SSH IC x 20
THA-THANG:
Mosey toward Sophomore hill while doing a burpee at each tree (left side only) ~20

Four corner style: Reps of 15 at each corner (thanks 5K)

  • Knee-up jumps; Bernie up the hill
  • Staggered merkins (do an extra to keep both sides balanced); side shuffle
  • Squat jacks; mosey down (and avoid the skunk)
  • Diamond merkins; side shuffle (the other way)

Rinse and repeat.  Fill in with flutter kicks and LBCs as we wait for the six.

Mosey to the coupon pile for the next circuit.

Each person grab a coupon or CMU and head to stadium hill.

11 style workout: Slow thrusters at the bottom and Bonnie Blairs up top.  Alternate run and bear crawl as you go up on each set.

  • This was brutal….

Put away the block and mosey back to the flag.

MARY:
Finish off with plank jack until time; ~1 min.
COUNT-OFF & NAME-O-RAMA
9 HIMS!
CIRCLE OF TRUST/BOM:

If What If, by Tony and Daniel Myles.

Sometime in the near future your family will all need to be somewhere at a certain time.  It will require nothing short of pure hustle as you all get ready to leave, because while everyone seems to be moving in that direction, they will also get distracted.  This will become a moment of glory for someone who is willing to step up and rally everyone else to “move it”

God invited Abram into His revolution with a command to move his family to a new land along with a promise that all nations would be blessed through them.  Keep in mind that in Abram’s era, people worshiped idols they’d made.  So, having the true God speaking to him was a new thing.  In response to God, the Bible says, “Abram went” (v.4). Abram without hesitation chose rapid obedience to God instead of arguing back.  Although Abram later had moments where his trust in the Lord dipped, this was a great moment we can celebrate and learn from.

You and your family have that same opportunity to respond with rapid obedience to whatever God asks you to do. Don’t “get around to it later” or think that someone else will do it for you.  Growth is all about you purposefully moving beyond what’s familiar and into the unknown.

Choose to be courageous by stepping into these life-changing moments without a guarantee of how everything will turn out.  God’s revolution is more about putting our faith in Him than in circumstances anyway.  Just as He moved you in one way in the past, let Him keep moving you in other ways.  By moving we become a movement….so move it.

MOLESKIN:
Genesis 12:1-9
ANNOUNCEMENTS:
BroVember challenge for the month and Christmas party at Judge Judy’s

Give 100% to God every hour or every day!

THE SCENE: 40 degrees and awesome!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hop (IC) X 15
  • Cherry Pickers (IC) 4 CT X 5
  • Baby Arm Circles Forward X 10 (IC) followed by Michael Phelps
  • Baby Arm Circles Backwards X 10 (IC) followed by Michael Phelps
  • Overhead Claps X 10 (IC)
  • Tempo Squats (IC) 4 CT X 10
  • Tempo Merkins (IC) X 10
  • Mosey to the CMU pile
  • 15 Merkins & 15 BBS on the way

THA-THANG:

CMU & Around We Go

5 Exercises X 15 reps & then run the parking lot (rinse & repeat)

  • CMU Squats
  • CMU Overhead Press
  • CMU Tricep Extensions
  • CMU Curls
  • CMU Bentover Rows

3 Exercises X 30 (rinse & repeat)

  • CMU Pullovers
  • CMU American Hammers
  • CMU Bench Press
  • Curls on the walk to put up the coupons
  • Mosey to the Flag

MARY:

  • Flutterkicks X 20
  • LBCs X 25
  • Hello Dollies X 25
  • BBS X 15

COUNT-OFF & NAME-O-RAMA – 18 men between Rush and the Bootcamp

CIRCLE OF TRUST/BOM:

Acts 1:8 – “But ye shall receive power, after that the Holy Ghost is come upon you: and ye shall be witnesses unto me both in Jerusalem, and in all Judaea, and in Samaria, and unto the uttermost part of the earth.”

Matthew 28:19 – “Go therefore and make disciples of all nations, baptizing them in the name of the Father and of the Son and of the Holy Spirit,”

John 20:21 – “Jesus said to them again, “Peace be with you. As the Father has sent me, even so I am sending you.”

2 Corinthians 5:20 – “Therefore, we are ambassadors for Christ, God making his appeal through us.”

Throughout the Bible, we are called to share the good news to the ends of the Earth.  I haven’t done that.  Sure, I’ve given my life to Christ, I’m a believer, I’ve chosen to serve in non-profits, I’ve attended church forever, I volunteer and I’ve even invited people to church but I now realize I haven’t done enough.  If I died today, I’d consider myself a failure in evangelizing to non-believers or those that aren’t on fire for God.  We all know lots of people that say they’re Christian and not bad people but they’re not on fire for God.

I can do more.  I have to do more if I’m going to follow the word to be a witness and make disciples.

I just finished a study series about evangelism and the speaker shared some advice…he said,

  • You’re not going to your kid’s ballgame…you’re going to share the good news and when you’re there, watch the ballgame
  • You’re not going to the grocery store…you’re going to disciple to others and when you’re doing that, go ahead and get groceries

The presenter also encouraged us to make lists of concentric circles of people that we need to intentionally visit with to learn more about their faith journey.  For example, one circle should be our family, another our friends, another our coworkers.  He challenged us…ME…to be intentional and seek opportunities to share.

Think about that…if 100% of what you did was for Christ how would that change your life or your actions or laying on the horn when someone cuts you off or won’t go.  This is pretty deep and I’ve doing a lot of soul-searching and I’m proud of how I live and serve most of the time but I’m not “all in” all of the time…I’m not actively seeking out non-believers or fair-weather Christians like I need to be.

So, I’m 50 years old and a little pissed off at myself for not listening to what I’ve heard through the years.  I’m a bit ticked off that I didn’t hear someone at 25 or 35 tell me to get my head out of my “you know what” and start living an abundant life by proudly sharing my faith with other.  I’m challenging you to not be like me and to start spreading the good news today and don’t wait until you’re an old man like me.

ANNOUNCEMENTS:

  • Sign Up To Q/VQ
  • Trunk or Treat this Saturday in parking lot across from JUCO
  • Coats for the Cold – bring them in every workout

Do the leg work

THE SCENE: 50’s and clear
F3 WELCOME & DISCLAIMER: Yep
WARM-O-RAMA:
22xlbac fwd, 15xlbac bck, 7xCherry Pickers, 10xTempo Merkins, 20xSSH

THA-THANG:
Mosey to the courtyard of the new building for some 11’s.

11’s of Box Jumps in the courtyard and Diamond Merkins on the road at the bottom of the stairs.

Mosey to the light poles heading toward the Information Center.

Lunge forward one light pole and perform 15 merkins, 15 squats, and 15 BBS then Bernie back one light pole. Once there, sprint forward two poles. Repeat till at the road.

Mosey to the information center and partner up to complete 100xBaby Merkins & 100xCalf Raises.

One partner performs exercise while the other runs one lap around the information center.

Mosey back to the flag.

MARY:
No time

COUNT-OFF & NAME-O-RAMA
16 men willing to do the leg work.
CIRCLE OF TRUST/BOM:

I’ve been studying church organization/leadership and one thing that I keep coming back to in everything I read is that we still have responsibility for ourselves. Yes, there are men elected to roles of leadership and charged with overseeing the congregation, but we ourselves still retain responsibility. We need to recognize that responsibility and not forsake it. Take the talents that God has given you and use them for good works.

Luke 12:48b – “From everyone who has been given much, much will be demanded; and from the one who has been entrusted with much, much more will be asked.”

MOLESKIN:
Great to see the numbers coming back at JUCO. Keep EHing!
ANNOUNCEMENTS:
nada

ab-day-2021

THE SCENE: Balmy

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • reach for the sky
  • left/right foot hang
  • tempo squat
  • arm circles
  • tempo merkins
  • SSH

THA-THANG:
Mosey to big front parking lot. Welcome to Ab day.

Find 10 exercise marked in parking spots. Partner up and pick an exercise. Both partners complete the exercise then mosey to light pole. Do 5 burpees. Mosey back and pick a different exercise. Rinse and Repeat.

Exercises are:

  • Flutter kicks (100)
  • ABC’s
  • Hello Dolly (100)
  • Plank (90 Sec)
  • LBC ( 100)
  • BBS (50)
  • Mountain Climbers (100)
  • Pickle Pounders (50)
  • Freddy Mercurys (100)
  • Side Crunch (25 per side)

After completion, do an Al Gore while waiting for the 6.

Gather up and recover, just in time to take a lap around the lake.

Times almost up, head back to the flag.

MARY:
15 4ct Imperial Walker
15 squats on your own

CIRCLE OF TRUST/BOM:
Isaiah 44:1-8

Isaiah 44:6

Thus says the Lord, the King of Israel and his Redeemer, the Lord of hosts:

I am the first and I am the last; besides me there is no god.

Excerpt from New Morning Mercies:

If God is in control of every aspect of your world and his grace covers all your sin, why would you ever give way to fear?

  • Paul David Tripp; New Morning Mercies

The reason we might is we forget the sovereignty of God. We forget He is in control. When we focus on the world around us, it becomes really big and God becomes small. The problems around us overwhelm us.
Today be reminded of who God is, that he’s in control and if we’re in him, he’s covered all our sin.

We have no reason to fear, besides Him these is no god.

The Dirty Dozen Tour De JUCO

THE SCENE: 60 degrees with a beautiful sunrise.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
Arm rotations thumbs up in cadence
10 Windmills in cadence
Reverse thumbs down in cadence
Mountain Climbers 20
8 Count Merkins AKA Bouble Burpees

THA-THANG:

We did 1 lap around the campus.

  • Mosey w/ the person in back weaving his way to the front. AKA Black Snake
    10 8 ct merkins
    20 squats
    30 flutter kicks
  • Mosey w/ the person in the front falling off for 2 burpees
  • Pit stop 🛑 at coupon pile
    15 thrusters
    25 curls
    25 triceps
  • Mosey w/ the person in back sprinting to the front.
    10 8 ct merkins
    20 squats
    30 flutter kicks
  • Mosey w/ the person in back weaving his way to the front.
    10 8 ct merkins
    20 squats
    30 flutter kicks
  • Mosey w/ the person in the front falling off for 3 burpees
  • Line up on the curb for toe taps.
  • 10 8 ct merkins
    20 squats
    30 flutter kicks
  • Cardio Island: walking lunges, high knees, high heels, side lunge hops, sprints, and side to side low
  • Mosey back to the flag, with a jail break.
  • 10 8 ct merkins
    20 squats
    30 flutter kicks

MARY:
Insert information about any additional post-THANG work (if applicable).
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:
“For we are God’s handiwork, created in Christ Jesus to do good works, which God prepared in advance for us to do.” – Ephesians 2:10

Your potential is huge. Reach for it.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Workday at Wesley House – show up between 8a-9a
1719 Reynolds St, Knoxville, TN 37921

CSAUP – 7.24.21 – OFF THE CHAIN