F3 Knoxville

Tag: Judge Judy

CORAM DEO

THE SCENE: Mid 30s and dry
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
(All IC): LBACF, LBACB, OHC, Tempo Squats, Tempo Merkins, Mountain Climbers, Cherry Pickers, Windmills
THA-THANG:

  • Mosey to Large Parking Lot and line up on the West side curb.  Perform 10 Merkins, Run to other side.  15 Merkins, Run to other side.  20 Merkins, Run to other side.  25 Merkins, Run to other side.  Same sequence and reps with Squats and then Heals to Heaven.
  • Mosey to Triangle-ish shaped Median for the Bearmuda Triangle: Bear Crawl to one corner, Perform 3 Burpees. Bear Crawl to next corner, perform 6 Burpees.  Bear Crawl to last corner, Perform 9 Burpees.
  • Mosey to base of Sophomore Hill for a quick DORA:  One Partner Bernies to top of hill and performs 3 Burpees while other Partner does Squats. Once Partners reach 100 reps, mission complete.
  • Mosey to Coupon Pile and grab a coupon.  25 Curls, 25 Tricep Press.  20 Curls, 20 Tricep Press, 15 Curls, 15 Tricep Press, 10 Curls, 10 Tricep Press (all without rest).
  • Mosey back toward the Shovel Flag with a quick stop at the short brick wall for an EMOM: Every Minute on the Minute Perform 10 Wall Jumps and 10 Derkins.  Repeat for 4 Rounds.

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
11 Strong

CIRCLE OF TRUST/BOM:
There was a time last year when I was struggling with the sin of self-pity.  I felt as if I was doing all this serving for others and my family and no one was seeing any of it, evidenced by the lack of acknowledgment or thanks.  My heart began to harden and I became bitter, wondering if anyone really cared.  Make no mistake men, this is sin – plain and simple.  Don’t be like that.  Lead and serve without expectation of thanks or anything in return.  To act otherwise is not leadership at all.  It’s evil.  So….

As I was sitting in the drive-thru at Culvers with my 7 year old daughter I began to wallow in this sin with melancholy thoughts.  My seven year old kept asking me, “Daddy, look.”  I kept ignoring her, thinking it was just another attempt to gain attention and I wasn’t in the mood.  After numerous pleas, to my annoyance, I finally turned to look and tell her to keep quiet.  She had one of those kid-writing tablets with the crossbar eraser.  On the board was written “El Roi.”  I then remembered she had been learning the names of God in Church.  I asked her what that meant.  Her response: “Daddy, it means ‘God sees’.” My heart melted and an overwhelming call to repent rang in my ears.

God works in mysterious ways, sometimes thru a seven year old. We are to work not for others or their recognition, but for Him.  Even when no one else seems to notice, God sees.  He is there during the workouts.  He is there when you are on the computer and tempted to look at something you shouldn’t.  He is there during times of depression.  He is there and he sees you.  To live in this reality is to live Coram Deo – a Latin phrase that means to walk in the face of God, as if He is right there………..because He is. To live and walk this way will help you battle sin.

MOLESKIN:
Good to be back out at JUCO and I enjoyed the fellowship after at Coffeeteria!
ANNOUNCEMENTS:
CSAUP, Wesley House Donations, Please sign up to Q workouts

MR. ROGERS @ 50

THE SCENE: CLEAR AND COLD.  VERY NICE.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
2 OF ;  GET-UP, NAVY SEAL BURPIE, V-UP, IRON MIKE, MERKIN, BIG BOY SIT UP, MT. CLIMBERS, AMERICAN HAMMER, SIDE STRADDLE HOP, BEAR CRAWL (1), SQUAT, RUN TO FOOTBALL FIELD
THA-THANG:
AT THE FOOTBALL FIELD:

EXERCISES AT EACH GOAL LINE AND EVERY 10 YARD LINE.  O E YOU COMPLETE THE 1ST EXERCISE RUN DOWN THE FIELD AND BACK . REPEAT THE FIRST EXERCISE MOVE UP 10 YARDS AND DO THE NEXT EXERCISE, RUN DOWN THE FIELD AND BACK REPEAT THE 1ST 2 AND MOVE TO THE 3RD.  AND SO ON.

1 MOVEMENT EVERY 10 YARDS, STARTING AT THE GOAL LINE. 1 GET UP.  5 NAVY SEALS , 10 V-UPS, 15 IRON MIKES, 20 MERKINS, 25 BIG BOY SIT UPS, 30 MT. CLIMBERS, 35 AMERICAN HAMMERS, 40 SIDE STRADDLE HOPS, BEAR CRAWL 10 YARDS, 50 SQUATS.

 

MARY:
SOME AMERICAN HAMMERS AND SOME BOX CUTTERS
COUNT-OFF & NAME-O-RAMA
23
CIRCLE OF TRUST/BOM:
AT 50 YEARS OLD I ASK MYSELF, WHY AM I DOING THIS? ALL OF US HAVE SOME KIND OF DRIVE KEEPING US MOVING.

THE ANSWER TO MY QUESTION,  PERSONALLY,  IS…I HAVE NO ANSWER.  I TRULY DON’T KNOW WHAT MY DRIVE IS OR WHY.  I DO KNOW I FEEL A DRIVE.  I ALSO KNOW NOW, AT 50, THAT ITS OK TO NOT KNOW.

YOU MAY NOT KNOW WHY OR WHAT DRIVES YOU BUT AS LONG AS THE DRIVE IS A POSITIVE ONE, ITS OK TO NOT KNOW.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

THE TRUCK STOP FUNERAL

THE SCENE: Cool but Nice!
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
LBACF, LBACB, Tempo Squats, Tempo Merkins, Mountain Climbers, Cherry Pickers
THA-THANG:
Divide up into 4 teams, one team at each corner of the main parking lot.  At each corner is a cone with 5 exercises and reps written in chalk.  Round 1: Perform all exercises and reps at each corner of the parking lot, recovery mosey in between each corner.  Round 2: Perform just the bottom 4 exercises and reps at each corner, recovery mosey in between each corner. Round 3: the bottom 3.  Round 4: the bottom 2. Round 5: just the last exercise and reps.  Exercises were as follows:

Corner 1: 10 Merkins, 9 Jump Squats, 8 Burpees, 7 Mountain Climbers, 6 Monkey Humpers

Corner 2: 10 SSH (4ct), 9 Windmills (4ct), 8 Body Builders (8ct), 7 Seal Claps, 6 Plank Jacks

Corner 3: 10 Squats, 9 BBS, 8 Diamond Merkins, 7 Werkins, 6 Calve Raises

Corner 4: 10 Flutters (4ct), 9 Hello Dolly (4ct), 8 Box Cutters, 7 Heals to Heaven, 6 4x4s

Mosey to Concrete Stadium Bleachers for EMOM.  We did about 10 rounds of x10 Box Jumps/ x10 Squats and another 5 rounds of x15 Dips/ x15 Calve Raises.

Long Recovery Mosey back to Flag

MARY:
No time but had planned something with a frozen ham that Tail Pipe had brought for Cosmo.  Too bad, so sad.
COUNT-OFF & NAME-O-RAMA
11 Strong
CIRCLE OF TRUST/BOM:

Luke 12:16-20

16 And he told them this parable: “The ground of a certain rich man yielded an abundant harvest. 17 He thought to himself, ‘What shall I do? I have no place to store my crops.’

18 “Then he said, ‘This is what I’ll do. I will tear down my barns and build bigger ones, and there I will store my surplus grain. 19 And I’ll say to myself, “You have plenty of grain laid up for many years. Take life easy; eat, drink and be merry.”’

20 “But God said to him, ‘You fool! This very night your life will be demanded from you. Then who will get what you have prepared for yourself?’

I had the honor of attending Sgt. Chris Jenkins’ funeral this week.  He was tragically killed on the highway while trying to remove a ladder from the roadway.  The funeral was extremely sad and unfortunately I’ve been to one too many law enforcement funerals.  Not only was his life taken too soon but his son (also an officer), gave a heart-felt eulogy that I will never forget.

Funerals can give one alot of wisdom.  They make you contemplate your own funeral.  I wanted the men at truck stop to pause today and think about their own funeral – who would be there? what would be said about them? would they have any regrets?

After thinking that through, I encouraged them to contemplate their own funeral today and whatever you would regret – whether that’s where your treasure is (like the rich fool in Jesus’ parable), or someone you need to forgive, or telling your children you love them more often, or telling your wife how appreciative you are of her friendship and love – DO IT TODAY.  Life can be taken from us at any moment.

MOLESKIN:
Mayberry was a few minutes late rescuing and cuddling with his new cat.
ANNOUNCEMENTS:
CSAUP – February 26. REGISTER NOW.

getting better in 2022

THE SCENE: calm, mid 20s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH
Cherry Pickers
toy soldiers
It band stretch
calf stretch

Routine:
20 side hops (left leg)
20 side hops (right leg)
20 merkins
20 leg curls
20 tuck jumps

THA-THANG:

  • 3 laps around parking lot median (duck walks, run, bear crawl, bernie mix)
  • roamed around park repeating the Routine (3x)
  • playground stations: pull-ups, dips, WW1s, jump squats, shoulder taps, heels to heaven
    • 30s on, 15s break and switch.
    • repeated all exercises 2x
  • catch me if you can on soccer field
    • inch-worm merkins and SSH (30 single) to midfield
    • boo boo bear crawl and mountain climbers (20 single) to finish full field
  • roamed the park completing 2 more Routines
  • Back to the flag to do striders around the median (sprint straights walk edges)

MARY:
Wrote everyones name.
COUNT-OFF & NAME-O-RAMA
some dudes
CIRCLE OF TRUST/BOM:
Don’t wait to make changes. If you really believe change is needed, you’ll do it right away and with intention.
MOLESKIN:

ANNOUNCEMENTS:

Lapping the Park @ Truck Stop 1-8-22

THE SCENE: Cold and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretch the legs; tempo squats; grady corns; tempo merkins; mosey to the back of the parking lot
THA-THANG:

1 – Lunge to the first light pole and back (approx 30 yards), then Imperial Walker to the first light pole and back

2 – Side Straddle Hop x 15 on a 4-count

3 – Mountain Climber (2=1) x 10

4 – Reverse Crunch x 10

5 – Take a Lap (0.6 miles)

    • pit stop at the Bath House for 20 Inverted Rows and 20 burpees

6 – Merkins x 20 upon crossing the finish line

7 – Repeat

* All PAX completed 4 laps

** The 4th Lap’s pit-stop was modified to 20 total reps of a combination of burpees and rows

MARY

Tempo Squat x 10; Flutter Kick IC x 25; 20 Merkins OYO; 120 seconds of individual stretching

COUNT-OFF & NAME-O-RAMA
12 – Mayberry, Doubtfire, Earmuffs, Tailpipe, Cosmo, La-Z-Boy, Butters, Judge Judy, Biscuits, I-Beam, Trunk, School Zone
CIRCLE OF TRUST/BOM:

Remembering Channon Christian and Chris Newsom on the 15 year anniversary of their untimely deaths.  Live your lives with legacy in mind, practice gratitude, and love and care for those around you.  Remember that our God is a God of grace, who can turn tragedy into triumph for His Kingdom

ANNOUNCEMENTS:
Opportunity to serve at the Veteran’s Cemetery in South Knoxville on the morning of January 15th.  Check Lebowski’s post on the main Slack channel for details