Kenjo – Page 11 – F3 Knoxville

Dora Day on Sophomore Hill

June 15, 2020 Booster

THE SCENE: 60 degrees &perfect in the gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers (IC) 4 CT X 10
Side Straddle Hops (IC) X 20
Baby Arm Circles Forward X 10 followed by Michael Phelps
Baby Arm Circles Backward X 10 followed by Michael Phelps
Tempo Squats (IC) 4 CT X 10
Diamond merkins X 20
Hand release merkins X 20
Mosey to Sophomore Hill

THA-THANG:

Sophomore Hill at Fitness Center – Up & Downs – Partner Workout – One partner worked while the other ran up & down the hill. Switched every lap.

50 burpees
100 BBS
200 Merkins
300 Squats

Behind Maintenance Building – Coupon Pile

25 Overhead Press
25 Curls
25 Bentover Rows
Rinse & repeat for 2-3 rounds
Mosey to AO

MARY:

Calf Raises (for 2 minutes)
Flutterkicks (IC X 20)
Pickle Pounder Pops (IC X 30)

COUNT-OFF & NAME-O-RAMA

15 HIMs including Southerland from F3 Cleveland, Ohio who was in town due to a death in his family.

CIRCLE OF TRUST/BOM:

In the movie, “The American President” the president, played by Michael Douglass says:

“America isn’t easy. America is advanced citizenship. You’ve gotta want it bad, ’cause it’s gonna put up a fight. It’s gonna say, “You want free speech? Let’s see you acknowledge a man whose words make your blood boil, who’s standing center stage and advocating at the top of his lungs that which you would spend a lifetime opposing at the top of yours.” You want to claim this land as the land of the free? Then the symbol of your country cannot just be a flag. The symbol also has to be one of its citizens exercising his right to burn that flag in protest. Now show me that, defend that, celebrate that in your classrooms. Then you can stand up and sing about the land of the free.”

Tonight, 500 or so students will graduate from Hardin Valley Academy. Some of them are going to kneel during the national anthem with one possibly being my daughter. One of her best friends is black and my daughter has seen her being discriminated against because of the color of her skin. I’m all for a peaceful protest but do not believe it should be during the national anthem. I’m not sure what will happen but my daughter & I are going to discuss it today.

Our country is so divided & people can’t seem to respectfully “agree to disagree” when we don’t agree on some issue. Our society has lost its ability to have a civil conversation about what’s important to us & respect someone because they disagree.

The solution starts with us. Each of us needs to stand up for what we believe while being civil & loving our neighbor. That doesn’t mean we don’t say what we think but say it with respect for the other person. Our world needs us to listen, lead & love now more than ever.

John 15:13 ESV / 78 Greater love has no one than this, that someone lay down his life for his friends.

Matthew 22:37-40 ESV / And he said to him, “You shall love the Lord your God with all your heart and with all your soul and with all your mind. This is the great and first commandment. And a second is like it: You shall love your neighbor as yourself. On these two commandments depend all the Law and the Prophets.”

“…if my people, who are called by my name, will humble themselves and pray and seek my face and turn from their wicked ways, then I will hear from heaven, and I will forgive their sin and will heal their land.” – 2 Chronicles 7:14

ANNOUNCEMENTS:

CSAUP on July 18

JUCOnapolis 500

June 1, 2020 Mailbox

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

May 22, 2020 Judge Judy

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

May 17, 2020 Judge Judy

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

May 11, 2020 5K

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?