F3 Knoxville

Tag: Jitters

The Sheep and the Lions

THE SCENE:  44 and clear
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

Abe Vigoda IC x 8
Seal claps IC x 8
Randy IC x 8
Motivator IC x 8
Sprints x 4
Calve raises on the curb while I explain Tha Thang…

THA-THANG:

We going to play a game called “Mutton”.  One PAX is “the sheep” – he wears a flag belt and holds an interval timer (my phone).  The rest of the PAX are “lions”.  Here’s the game;

  • 30 Second Sprint: The Sheep sprints off in whatever direction his chooses… The Lions perform an exercise called by Q (e.g. 3 fairy jacks!), then pursue the Sheep.  If they catch the Sheep, Lions pull his flag off.
  • 10 Second Recovery: If the Sheep was caught, he (alone) starts an exercise of his choice while the Lions recover.  If the Sheep was not caught, he gets to recover along with the Lions.
  • 45 Second Work: All PAX perform exercise of the Sheep’s choice
  • 15 Second Recovery: All PAX recover (and the flag belt is given to another PAX – who becomes the new Sheep…).
  • Repeat…

Stop at the coupon pile to do;

  • Colt 45s
  • Squat thrusters
  • Uneven merkins (one hand on coupon) – is there a name for this?
  • Heavy Freddies
  • Heavy Hammers
  • Hello Dolly

Start “Mutton” again and work our way back to the shovelflag.

MARY:

20 seconds core, 10 seconds merkins….repeat (e.g. LBC, merkin, side crunch, merkin, rosalita, merkin…..)

Repeat for 5 minutes

COUNT-OFF & NAME-O-RAMA

26 HIMs

CIRCLE OF TRUST/BOM:

Proverb from India (hat tip Paramahansa Yogananda).

A pregnant lioness attacked a flock of sheep.  As she sprang on her prey, she gave birth to her cub and then died.  The lion cub grew up in the company of the sheep.  As the sheep ate grass, the cub followed their example.  They bleated; the cub bleated too.  Gradually it grew to be a big beautiful lion but still acted like a sheep.  He had no idea, not even in his dreams, that he was a lion.

One day an old lion passed by and saw this young lion standing with the sheep, acting like a sheep.  So, he gave chase and got ahold of him.  The young sheep-lion said, “Please don’t!  Let me go!”.  But the old lion said, “come with me!” and dragged him to a lake.  He made him gaze into the water and said, “Look at yourself!”  So, the lion who thought he was a sheep looked and for the first time he saw his reflection.  Then he looked at the old lion, and he looked in the water again, and he let out a mighty roar.  He was never a sheep again.

3 Points

1. “The opposite of a man is not a woman; the opposite of a man is a boy” (hat tip Judge Judy). I have three boys at home, and I can tell you that they are often self-centered and short-sighted.  Boys live for gratification and pout when they don’t get their way.  As a high-impact man, you choose not to endlessly chase your own desires, but instead to live sacrificially.  You put the needs and interests of others above your own.  You operate with intentionality and have a consistent positive influence on your community.  You are a high-impact man.

2. If you are in Christ, you are a new creation; the old has gone, the new is here (2 Corinthians 5:15). The old was lust and greed (Colossians 3:5), selfishness, jealousy, envy, and rage (Galatians 5:19-21).  You no longer have a spirit of fear, but a spirit of power, love, and sound judgement (2 Timothy 1:7).  You set your hearts and minds on things above (Colossians 3:1-2).  You’ve clothed yourselves with compassion and humility (Colossians 3:12) and the Spirit of God produces in you love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, and self-control (Galatians 3:22-23).  You are a new creation.

3. This one applies to every single one of you – every one of you is the old lion in the story. In your life, there are young lions who act like sheep – and who think they are sheep (we call them “Sad Clowns”).  Grown men who live like selfish boys – men who profess Christ, but who follow their flesh instead of the Spirit.  You must pursue and get ahold of that man.  You must be an example of a high-impact man in his life and show him what he was created to be.  You may just give that man his first glance at his “imprisoned splendor” (hat tip Robert Browning).  You may just be the conduit that God uses to rescue that man from his selfishness and meaninglessness, and to call him into a life of service and sacrifice to the glory of God. 

MOLESKIN:

ANNOUNCEMENTS:

  • Prayers for PoolBoy’s house to sell quickly
  • Brolympics November 9th

JUCO Circuits

THE SCENE: 58 Degrees and a full moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, SSH, Baby Arm Circles, Tempo Squats, Tempo Merkins – waiting on Trolley
THA-THANG:
Mosey to clean parking lot

  • Circuit Workout.  45 Seconds Work, 15 Second Recover between Stations
    • Squat w/ coupon
    • Merkins
    • Squat Side Walk
    • American Hammers
    • Side Lunge
    • Plank
    • Mountain Climbers
    • Wide/Diamond Merkins
  • 5 x 35 Yard Sprints.  10 Second Recovery in between
  • Repeat Circuit
  • 5 x 35 Yard Sprints.  10 Second Recovery in between

Mosey to Coupon Pile

  • Groups of 3 Circuit.  Work 30 Seconds.  15 Second Recover in between.
  • Curls
  • Tricep Extensions
  • Big Boy Sit Ups

MARY:
3 minutes of stretching after a tough week of workouts
COUNT-OFF & NAME-O-RAMA
19 HIMs this morning.  18 doing Circuits and 1 Rucking
CIRCLE OF TRUST/BOM:
Psalm 19:21 – “Many are the plans in the mind of a man, but it is the purpose of the Lord that will stand.”

As we go through each day, we have our dreams and desires, but ultimately we need to put our faith in God’s plan for us and lean on His will and not our own.
MOLESKIN:
Praise for Mandolin’s asthma and shin splints, Prayer that we continue reaching out to our community and welcoming future FNG’s to our AO’s.

ANNOUNCEMENTS:
November 9 – Brolympics

JUCO Leg Day

THE SCENE: A cool, partly cloudy day with a beginning temperature of 59 degrees.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Cherry Pickers
Baby Arm Circles Forward
Baby Arm Circles Backward
Arm Stretches


THA-THANG:

Indian Run to Sophomore hill
“El capitan” up hill (deep lunge with both hands on the ground)
Rocky Balboa (toe taps on curb)
20 pull ups on Handrail
60 Calf Raises toes pointed in, middle, pointed out  20 ea
Mosey To adjacent parking lot
Ascending Exercises at each interval.  7 intervals in total, ascending from 1-7.
Merkin/Bear Crawl at first stations
Monkey Humpers / Walking Lunges at second station
Groiners/Duck Walk at third stations
Pistol Squats (2 count, for each leg)/Bernie Sanders at final station
Mosey to parking lot
Suicides on parking lot
Mosey Back

MARY:

Windshield Wiper
American Hammers
LBC’s and Pickle Pounders

COUNT-OFF & NAME-O-RAMA
20 doing the boot camp, and 6 doing the speed work, for a total of 26
CIRCLE OF TRUST/BOM:
Matthew 22:35-40  Jesus’s most important commandments.  Love the Lord your God with all your heart and with all your soul and with all your mind.  And the second is like it: Love your neighbor as yourself.  All the Law and Prophets hang on these two commandments.

I shared about a struggle with a neighborhood kid who I am trying to love, but its challenging because of his behavior.  I am trying to embody the second commandment, but its a challenge I struggle with.  The challenge was issued to all men to take these commandments to heart and LOVE OTHERS.
MOLESKIN:
No Prayer requests
ANNOUNCEMENTS:
Food drive, Abscess will tell us when to bring food for pick up.  Brolympics on the Horizon.  Judge Judy challenged JUCO to hit 40 people by year end.  Mermaid picked up the Q at Equalizer Saturday, and encouraged HIM’s to attend.  Last week they had 3.

Been a long time, JUCO…

THE SCENE: 71 and clear and muggy as hell.

F3 WELCOME & DISCLAIMER: Finally did it right this time.

WARM-O-RAMA:
1. 15 SSH – 4ct, IC
2. 15 Tempo Squat – 4ct, IC
3. 10 Arm circles – 4ct, IC (both directions)
4. 15 Merkins – 4ct, IC
5. 10 Cherry Pickers – IC

Form 2 Lines: Death March (last person 3 burpees, then run to front of line) to Physical Plant.

THA-THANG:
1. CMU: 20 bicep curls, 20 overhead presses, 20 squats, 20 BBS w/CMU
2. Bear crawl dragging CMU to Hill
3. Doras (partner-up): 1 partner starts on 100 merkins, 200 BBS, 300 squats while other partner starts on sprint w/CMU up/down the hill – switch off with partner until rep count complete. Return CMUs to Physical Plant.

4. Final Push: Sprint in big parking lot – light pole to light pole.

Mosey to Shovel Flag for Marys.

MARY:
Weed Whacker led in Flutter Kicks and WAXJOB led the Wax Job Special: ROW, ROW, ROW YOUR BOAT.

COUNT-OFF & NAME-O-RAMA
Booster, Mandolin, Spotter, Nutmeg, Finger Food, Trolley-RESPECT, Pool Boy, Guard Rail, Ginger, Mermaid, Commission, Chaco-RESPECT, Anchor Man, Jitters, Wax Job, 5K,5 Sgt Slaughter, Erector, Weed Whacker, J-Lo, Focus, Nadia, Gump, and me, Snaggletooth

CIRCLE OF TRUST/BOM:
We commit time and discipline to strengthening our physical bodies. How are we strengthening our spirits for the battles we are in? Ephesians 6: 10-18 gives us a good picture of the spiritual battle that wages around us.

The Armor of God
10 Finally, be strong in the Lord and in his mighty power. 11 Put on the full armor of God, so that you can take your stand against the devil’s schemes. 12 For our struggle is not against flesh and blood, but against the rulers, against the authorities, against the powers of this dark world and against the spiritual forces of evil in the heavenly realms. 13 Therefore put on the full armor of God, so that when the day of evil comes, you may be able to stand your ground, and after you have done everything, to stand. 14 Stand firm then, with the belt of truth buckled around your waist, with the breastplate of righteousness in place, 15 and with your feet fitted with the readiness that comes from the gospel of peace. 16 In addition to all this, take up the shield of faith, with which you can extinguish all the flaming arrows of the evil one. 17 Take the helmet of salvation and the sword of the Spirit, which is the word of God.

18 And pray in the Spirit on all occasions with all kinds of prayers and requests. With this in mind, be alert and always keep on praying for all the Lord’s people.

MOLESKIN:
Once again, I’m moved by how blessed we are to be able to get better together. But I’m also amazed by the struggles that we have in our individual lives: marriage, family, work, church. Life is tough and not all of us are winning in our struggles, but there is tremendous hope in Christ: We are more than conquerors through Christ who loved us.

ANNOUNCEMENTS:
A few announcements were made…

JUCO IPC week 4-DONE!

THE SCENE: Nice! mid 60s at JUCO
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Quick:  15 SSH, 10 mountain climbers
THA-THANG:
Iron PAX challenge Week 4.  LAST ONE!!!

  • 100 merkins/squats and 200 yd coupon carry
  • 100 Bonnie Blairs/coupon swings and 200 yd coupon carry
  • 100 Walking lunges/squat thrusters w/ coupon and 200 yd coupon carry

3 rounds total for 900 total reps and 1800 yds of carries.

MARY:
Nada.  Some PAX helped others finish up.
COUNT-OFF & NAME-O-RAMA
22 crushed Iron PAX challenge week 4.
CIRCLE OF TRUST/BOM:
1 Thess. 5:17 “Pray without ceasing”.  My pray life has been something of a constant struggle. I just simply haven’t made it the priority it should be.  It should be part of our everyday lives and practically a constant state of mind.  Jesus warns against “meaningless repetition” in Matthew 6:5-8.  In context, it sounds more like he is calling out people who may try to sound good before men with their prayers and don’t have their focus on the fact that they are speaking to God.  However, I think it is reasonable to apply any meaningless prayer that one may say.  For example, I tend to have a standard before-meal prayer that I always use.  There is no real meaning and no true thankfulness behind it.  He says to “pray to your Father in secret” so that you don’t focus on being seen by men.  Make sure you are keeping your focus on speaking to your Creator.  Maintaining a relationship with God requires spending time in prayer with Him just like any relationship requires a time investment.  Sometimes it may be difficult to find the words, but if we put in the time, God will hear even if we don’t know what to say.
MOLESKIN:
Nice job to all the PAX this month for completing the Iron PAX challenge!
ANNOUNCEMENTS: