F3 Knoxville

Tag: Kenjo

The Power of Encouragement

THE SCENE: Warm and humid…August
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Abe Vigoda x7, Cherry Picker x6, Tempo Merkins x10
THA-THANG:
Mosey to the courtyard and partner up:

One partner runs down to the ERC and crawl-bears up the stairs the runs back to the courtyard.

The other partner works through these:

  • 100 x BBS
  • 100 x Step Ups
  • 100 x Dips
  • 100 x Star Jacks

Next up, suicide ladder. Start with 5 x Diamond Merkins and 5 x Bobby Hurleys increasing by 5 each round.

Exercises were performed at opposing corners of the grassy area between the ERC and the courtyard. To transition from one corner to the other, run, karaoke left, bernie, karaoke right.

Mosey to the large parking lot for some sprints. Sprint to farthest light pole then crawl-bear to the six, sprint again. Performed 20 Flutter Kicks. Next, sprint back to the start and Bernie til you reach the six, sprint again.

Moseyed back to the flag stopping for some BBS in cadence along the way.

MARY:
Steering wheels courtesy of Dart Gun. LBCs from Stye. Somehow Commission though Burpees were a good Mary exercise. A few imperial walkers followed by some planks to finish it off.
COUNT-OFF & NAME-O-RAMA
14 men encouraged one another to get better
CIRCLE OF TRUST/BOM:
Acts 11:22-24

Only 10 times in scripture is the phrase “a good man” used. One of these times is in describing Barnabas. In this passage, Barnabas is sent to encourage the brethren at a struggling church. His encouragement earned him a status as a good man. Let’s all strive to encourage one another in all areas of our lives.
MOLESKIN:
Called out Butter Knife for his constant encouragement of the PAX. I really appreciate his attitude during the Q’s, never complaining and always pushing.

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Burpeevators? Thanks Curveball…

THE SCENE: Hot, humid. Just barely missed a torrential downpour.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10xWindmills, 10xSeal Claps, 10xOverhead Claps, 10x Tempo Merkins, 10xHairy Rockettes, 10xTempo Squats
THA-THANG:
Mosey towards the CMU pile stopping at various spots to perform Burpeevators (credit to Curveball for inventing these)

Burpeevators = Burpees with increasing merkins on each rep. We performed 3, then 6, then 8. That was enough…

Grab a CMU and wander over to the maintenance building parking lot.

Four part circuit:

  1. Merkins, bear crawl to first parking line where you placed your CMU
  2. CMU thrusters, carry your CMU to the second parking line
  3. CMU Swings, leave your CMU and lunge to the other curb
  4. BBS

Run a lap around the parking lot and repeat in reverse.

Started with 10 reps of each and added 10 reps after each lap. Made it to the 30 rep round.

Put up the CMUs and moseyed over to Sophomore Hill.

At Sophomore Hill performed an elevator with Burpees/Bobby Hurleys. Start with 5 burpees at the bottom of the hill, bernie up, 5 Bobby Hurleys, mosey back down. Add 5 reps after each round. Made it through 10.

Mosey back towards the flag stopping for some Mary along the way.

MARY:
On the mosey towards the flag we stopped for: Flutter Kicks, Freddie Mercuries, Planks, and American Hammers.
COUNT-OFF & NAME-O-RAMA
11 men, 1 2.0, and 3 runners hit up JUCO for some work.
CIRCLE OF TRUST/BOM:
Philippians 3:20

But our citizenship is in heaven, and from it we await a Savior, the Lord Jesus Christ.

Let’s always be srue to remember that our ultimate citizenship is in heaven, not on this Earth. It’s easy to get caught up in the things of this world. Having just celebrated July 4th we are all very aware of the pride and love for this country that most people have. While there is nothing wrong with being thankful to God for living in a country that grants us religious freedom and allows for the church to grow and operate freely, we need to keep ourselves in check in regards to taking pride in our identification as “Americans”. Paul in Galatians says that we should boast in nothing except for the cross of Jesus Christ. Let’s be thankful, but remember to place our pride and identification in something greater than things of this world.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Giving 110% in 100% humidity

THE SCENE: According to pool boy it was 100% humidity, but no rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cherry Pickers, tempo squats, pointer dogs, sprints and calf raises
THA-THANG:
Small detour to the center courtyard, due to a skunk sighting.

The many faces of Merkins and Abs

  • 20 Inclined, run lap
  • 20 Declined, run lap
  • 20 regular, run lap
  • 20 shoulder tap, run lap
  • 25 LBC, lap
  • 25 American hammers, lap
  • 25 Side crunches each side, lap
  • Mosey to coupon pile for 25 curls, triceps, then top of the hill for leg lifts on the pull up bars

MARY:
Didn’t make it back in time, but did some mary on the way back for breaks.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Romans 2 vs 1 and 10, John 8.  Remember let us who are free of sin cast the first stone.  Instead of judging others, turn the mirror on ourselves and see what we can do to improve and become more Christ-like.
MOLESKIN:
Help guides all these men in decisions about life and work.  Please give us health and courage to share your love.

Bold Tree Removal

THE SCENE: 67 °F, air nice ‘n thick
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Windmills, Mountain Climbers, Tempo Merkins, Side straddle hop and Chinooks
THA-THANG:
30 Guardrail dips on the way to Jucomajaro

  • Split into 2 teams of 4; at each line (100ft), team had to do 8 burpees and 8 squats to the tree
  • At the tree, 1 team cut branches off the dead tree with a saw that happened to be there while the rest of the team did a stationary exercise, then carried wood up the hill
  • The  other team was doing a moving exercise and took over sawing when they got back.
  • Stationary Exercises: Merkins, Burpees, Flutter Kicks and squats
  • Moving: Bear crawl, crab walk, lunges and bernie.

The tree was cleared from the road; only took a couple years.

MARY:
Time for 5 whole big boy sit ups

CIRCLE OF TRUST/BOM:
The wicked flee when no one is pursuing them, but the righteous are as bold as a lion.  Proverbs 28:1

Starting with a side bar: My non-running daughter prefers the version of this verse that says, “only the wicked run when no one is chasing them”  But I want to focus on the second half of the verse and the topic of Courage as it relates to being bold in facing failures aka shortcomings aka lies aka sin (that’s what God calls it) in our life.  Are we masters of “perception management” knowing what people think of us and keeping our image up? Or are we real, transparent and bold/courageous enough to be real with people and confess our sins to God and then to others?  It’s hard to be bold.  It’s hard to be honest, but that is what we are called to.

Allows me a silly analogy to the tree removal we did this morning.  Removing the clutter and lies from our life isn’t easy work and we get used to operating by just walking/working around them.  Pretty soon, we don’t even see them. But God will show us, through other guys in our lives most often, that we need to remove the things that block our full potential.   I hope the time off today for many of us allow us time to have God show us where lies are in our life.

The other part of this verse that got me thinking is this sounds like a chicken or the egg thing.  The Boldness can comes from Righteousness and Righteousness comes from Boldness.

So what starts it?   (Hint: The church answer works here)  God.   God starts the work in our heart.  Righteousness comes from God; and when being right with God can boldly face life.  But it takes courage to face the sin in our lives.  Only the Holy Spirit can give us the boldness to face our sin and that is through the finished work of Jesus Christ.

ANNOUNCEMENTS:
5K BYOS (bring your own steak) Tuesday night.  See slack for details.

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.