F3 Knoxville

Tag: Kenjo

JUCOnapolis 500

THE SCENE:  Perfect Morning
F3 WELCOME & DISCLAIMER: Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

WARM-O-RAMA:
Cherry Pickers IC, Harry Rockettes IC; Grady Corns in Squat IC, Projectivator IC
THA-THANG:

Indianapolis 500 may have been cancelled this week but the JUCOnaplis 500 was a GO!

Quick mosey to Coupon Pile – stopping for 20 Merkins halfway.   Grabbed a coupon and started tabata timer – 10 AMRAP exercises for 50 seconds each with 10 second recovery between exercises for a nice 500 second push.  Did Walkover Merkins, Swings, Curls, Goblet Squats, Tricep Extensions, Heavy Freddy Mercuries, Overhead Press, Rocky Balboas, Bench Press and Squat Thrusters.   Dropped the coupons and headed over to the parking lot for our time trials.

Lined up on the curb across the parking lot.   Ready / Set / Go!   5 Burpees – Sprint to other side of Parking Lot; 5 Burpees; Bernie Back; 5 Burpees; and line up in the order you finish.

Now that we had our pole positions set it was time for the race.   Everyone ran the first lap (0.4 mi) without stopping at the pit (pain) stops.   At the start of the the second lap the pit (pain) were now open.  When you came to an open cone with no one at it you would stop and do the exercise on the ground then get up and start running again.  Ended up modifying to have two at each cone to make sure we didn’t run too much.  There were 10 cones with 50 reps at each cone.  10 exercises were Merkins, SSH, Flutter Kicks, Iron Mikes, Box Cutters, Single Leg Calf raises, Plank Jacks, Hello Dolly, Overhead Claps in Squat, and Mountain Climbers.

Mosey back to the AO; with a tire squealing JAILBREAK at the end.

MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA
20 HIMS in attendance
CIRCLE OF TRUST/BOM:

Here is my best effort to put several rambling thoughts into one message for the day.   We talk about it often in F3 that we are all called to be HIMs (High Impact Men).    While we all got the Man part down…even clean shaven.   I know for me personally I can struggle with the first part – HIGH IMPACT.    When I reflect on my life, I often question am I making the high impact I am called to.   While I know I am far from perfect, I can make myself feel pretty good when I think about serving and impact those closest to me.  My family, my friends, co-workers, church community and next door neighbors (or at least those I know and like).     Where I have struggled in being a HIM is serving those that have nothing to give me in return.

You read from Matthew 5 and 6 – Jesus sermon on the mount and in Matthew 5:46-47 – Jesus says….If you love those who love you, what reward will you get?   Are not even the tax collectors doing that?  And if you greet only your own people, what are you doing more than others?  Do not even pagans do that?

Those are hard words to speak, to hear, to digest.  Because I know if I am honest with myself they expose the realities of my sinful nature.   But they are in red letters, Jesus is calling us to be different, to be set apart.   Mark 10:45   For even the Son of Man came to serve, not be served and to give his life as a ransom for many.   Jesus during his entire life was serving and ultimately gave his life to people who had nothing to give in return.

I can click on the link to donate money or hand out a $20 dollar bill here and there to the cause of the day and try to convince myself I am doing my part to help those in need but I know that in that moment that small token of generosity, while the right thing to do isn’t really a sacrifice.    Once again if I am honest how often am I willing to sacrifice myself, my time, my comfort, my needs, for those in true need, the orphans, widows, foreigners, poor.   That is the part of my life where I have been feeling God pull at me to make a change.   I am far from a finished product but want to be a doer of the Word, not just one who hears (James 1:22).  One who without hesitation knows the right thing to do and does it.   (James 4:17)

I stand here today thankful for many things.   Thankful for men around this circle who are constantly speaking truth and challenging one other to be the men God called us to be.   Men who are challenging each other to spend more time in scripture and prayer.   Men who are encouraging self reflection and repentance.  Men who are challenging one another to step up and help those in need.   Men who are living on mission day in and day out in the forgotten places and looking for others to join them.   I know I wouldn’t have done it on my own, I am too selfish.   But luckily, I have found you all and I have chosen to not do life alone.   

MOLESKIN:

ANNOUNCEMENTS:
Coffeeteria at DD still on even if GUMP isn’t here.

BIG 3 BEATDOWN FRIDAY

THE SCENE: 60s and misty

F3 WELCOME & DISCLAIMER – Complete + COVID

WARM-O-RAMA:
Cherry Pickers x7 (IC), Windmills x7 (IC), Tempo Squats x7 (IC), Tempo Merkins x7(IC)
THA-THANG:
Divide PAX  (24) into 3 teams.  Mosey to bottom of Mt. Juconte.  Three stations separated by a comfortable distance.  Each team starts at a different station.  Teams rotate stations (1-2-3) every time station 1 is completed.  Stations:

  • Station 1 (cardio) – Mosey up Juconte, 3 Burpees at every tree (21 Burpees total). When complete, mosey to Station 2 and bump that team to Station 3.
  • Station 2 (core) – At one cone perform 100 LBCs, Frog Jump to next cone and perform 100 Flutters. Repeat until Station 1 team is done. When “bumped” by Station 1 team, mosey to Station 3 and bump that team to Station 1.
  • Station 3 (strength) – 6 trees in the median.  Teams work their way up one side performing 10 merkins at every tree, then back down the other side performing 10 squats at every tree. Repeat until bumped to Station 1.

Each team got to do each Station twice.  Mosey back to shovel flag parking lot.

JELLY ARMS/JELLY LEGS – (ARMS) PAX hold six inches for time, then perform reps of merkins as called by the Q (three rounds), PAX hold an Al Gore for time, then perform reps of squats as called by the Q (three rounds).

MARY:  Freddy Mercury (assist from Erector – thanks, dude!), Flutter Kicks

COUNT-OFF & NAME-O-RAMA
24 HIM

CIRCLE OF TRUST/BOM:
Words are powerful.  God says so.  Throughout the Bible we see a constant theme where gossiping, talking too much, and careless mouths are warned against.  This is something that I struggle with.  It is very easy to get sucked into gossip, especially if it’s true.  But does truth matter when we are using our words to tear someone down? Let’s look at Scripture:

Proverbs 18:21 “The tongue has the power of life and death”

Ephesians 4:29 “Let no unwholesome talk come our of your mouths, but only what is helpful for building others up according to their deeds, that it may benefit those who listen”

Exodus 23:1 “Do not spread false reports”

James 1:26 “Those who consider themselves religious and yet do not keep a tight rein on their tongues deceive themselves”

Proverbs 10:19 “Sin is not ended by multiplying words, but the prudent hold their tongues”

Proverbs 11:9 “With their mouths the godless destroy their neighbors”

Proverbs 16:28 “A perverse person stirs up conflict”

Psalm 141:3 “Set a guard over my mouth, Lord; keep watch over the door of my lips”

As you can see, the Lord treats our words and the intent behind them very seriously, even if what we are saying is true.  I would encourage each of you to consider your words wisely, use them to build others up (even if we “feel” they deserve to be torn down).  There is a lot of wisdom in keeping our mouths shut, living a quiet existence and letting our actions speak for us.  There have been so many times in my 39 years I’ve wished I could take something I said back.  Be mindful of what you speak and learn to tame the tongue.

ISI……….

MOLESKIN:
Prayers for Kick-Flip and his family.  We are with you, brother.  Psalm 34:18 “The LORD is close to the brokenhearted; he rescues those whose spirits are crushed.”

ANNOUNCEMENTS:
Sign-up for meal train for Farragut mother and son.

IMPROMPTU BEAT DOWN

THE SCENE: 50s and no Q in sight.
F3 WELCOME & DISCLAIMER: Completed
WARM-O-RAMA:
LBACF, LBACB, OHC (ALL IC, x25), Tempo Merkins x20, Cherry Pickers x7,  Tempo Squats x20, High Knees with a Burpee x3
THA-THANG:
Separate into two groups of 9 and mosey to assigned parking lot for 4 corners (1 Exercise, 40-30-20-10). Once corners are complete, switch parking lots and do another 4 corners of different exercise.  We did Merkins/Squats, Hello Dollies/4ct Flutters, Mountain Climbers/SSH.

Stay in assigned parking lots, groups travel across lots as called by the Q.  We did 3 rounds of Bear Crawl down, Lunge Back.

MARY:
Burpees! x10, x8, x6
COUNT-OFF & NAME-O-RAMA
18 Strong
CIRCLE OF TRUST/BOM:
Commission volunteered to do the BOM.  What is God calling you to do that you keep giving an excuse (a “but”) NOT to do? We see this several times in the Bible and the results that come from not following God’s call.
MOLESKIN:
Fingerfood’s alarm let him down!
ANNOUNCEMENTS:
Sign up to Q!

JUCOManjaro with Some Bacon Smell

THE SCENE: Chilly, but nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Stance Jacks (demo required) x 20
Mt Climbers x 15
Pickle Pounders x 10
4-count Merkins x 10
Captain Thor (6 count) x 10
Catalina Wine Mixer (6 count) x 11

THA-THANG:

Section 1
Mosey to Maple Street Biscuit, Enjoy the Bacon Smell – 4 Corners x 3
Corner 1
Stance Jacks 20 4-count
Merkins 20 4-count
Corner 2
Derkins 20 4 count
Dips 20 4 count
Corner 3
Freddy Mercurys 20 4-count
Flutter Kicks 20 4-count
Corner 4
Pickle Pounders 20 4-count
Squats 20 4-count
Section 2
Mosey to JUCOmanjaro (Cones up and back)
Station 1
5:20 Captain Thor
Station 2
Merkins 10 4-count
Station 3
5 Catalina Wine Mixer
Station 4
10 Burpees

CIRCLE OF TRUST/BOM:

1 Pet 3:7
Are we living with our wives in an understanding way?  Are your prayers being hindered?

 

March Slaughterhouse

THE SCENE: Dark and gloomy, high chance of smoke
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
S.S.H. x 10 IC;  Cherry Picker x 5 IC;  OHC x 10 IC

THA-THANG:
Mosey to the “new” parking lot, brief stations in the first corner, split into 4 groups of 3 for the main event.  4 corners of the lot, each has 2 exercises x20 reps to complete.  After completing corner reps, run 3/4 of a lap to next station, moving as a group.  AMRAP.  Each group completed at least 2 full 4-corner laps.

  • Corner 1:  diamond walk ; 10kg bushwhacker (lunge while swinging a 10kg kettle bell in front of the face)
  • Corner 2:  burpees ; smurf jacks
  • Corner 3:  CMU pullovers ; CMU BBS
  • Corner 4:  broad jumps ; 4ct American Hammers
  • Mosey back to AO

MARY:
Roughly 2 minutes remained upon arrival back to AO, just enough time for 50 Overhead claps, in cadence.  Judging by the grumbling, this was the correct recipe.
CIRCLE OF TRUST/BOM:
This was a tough one men.  I knew walking in that I would struggle to hold it together, and almost didn’t make it through the first paragraph of the poem.  My grandfather cut a poem out of a newspaper sometime in the 1940’s or early 50’s, titled “Thoroughbred Man” that he gave to my dad circa 1953.  My dad carried it in his wallet for 50+ years, to the point that he had to laminate it with a new typed copy just to preserve it.  He passed it on to me in 2002 before my first trip into a warzone.  Years later, I had it emblazoned on a plaque for him to put up on his wall.  He passed away in January 2015 after struggling through dementia and alzheimers’ for several years.  That was the longest day of my life, standing watch at his bedside for 20 hours, praying and talking to him.  I had siblings rushing in from as far away as Colorado.  About an hour after the last of us got to spend some 1 on 1 time with him, we all held him as he breathed his last, then his stubborn heart (if you knew him, you’d understand) went on for another 5 minutes.  I didn’t have the composure to share all of this in the BOM, so here it is.  I prayed for him.  I wanted more time with him, but I also knew that it would only prolong his suffering.  I prayed for God to take him.  After I took the plaque down off his wall, it stayed hidden, in a closet.  When I moved I put it up in my workshop, but still didn’t see it often.  I spent a lot of time embarrassed and ashamed of the man that I had become.  I wasn’t living up to what I was responsible for.  F3 has changed that in me.  Laziness, fear, and anxiety are afterthoughts now.  The plaque is in a spot where I see it daily, where it should be, as a reminder of how I need to live for my family.  It reads:

Am I the thoroughbred man, I want my laddie to be:

In the days that are now his future, Do I want him to be like me?

Nature’s put my mark on his features, I’m putting my stamp on his soul.

Can I help my boy reach the highlands, If I strive for a lesser goal?

’tis a sobering thought for fathers, aye a sobering thought for me;

As my boy sets on life’s ocean, shall he chart his course by me?

Shall he think the thoughts that I think; shall he say the things that I say;

Shall he live the life that I live; when I come to the end of my way?

To our boys is the task of the future, we’ll soon leave the world in their care.

As a father, I’ll help or hinder my boy’s life burdens to bear.

For this law is not to be broken, ’tis almighty God’s wonderful plan-

I must be a thoroughbred father, if I’d sire a thoroughbred man.

HIMs, we can’t be perfect.  But, we can do better than we are.  If you have to think twice about doing something, odds are it is sinful.  If you are about to do something that you wouldn’t want your wife, kids, or God to see you do, stop.  If you don’t want your son to grow up to be like you, change.  And, if you wouldn’t want your daughter to bring you home to meet you, sins and all, do something about it.

ANNOUNCEMENTS:
JUCO is hosting convergence on 3/28/20, put it on your calendars and get out there!  Mermaid and myself will be heading up a pre-ruck from 0600-0700 before the beatdown, full smokey plus the third leg.