Kenjo – Page 3 – F3 Knoxville

That is a lot of goose poop

August 27, 2021 Tank

THE SCENE: Beautiful morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Mosey to the parking lot with the least amount of goose poop. Start at first cone. Do qty of 1 of 1st exercise. Move to next cone, do qty of 2, next cone qty of 3 etc. Total of 8-9 cones across lot. Run a lap around the lot after completing all cones and go back to start doing same exercise adding up again. switch to second exercise, then 3rd,4th. While waiting on the six, do LBCs or hold plank.

exercises with travel movements are:

Merkins with runs
Squat jumps with bear crawls (every other line)
Dry docks with Bernie Sanders
Lunges with side shuffle

mosey back to start but 4 of the PAX became “injured” and had to be carried.
Mosey to AO stopping for 5 burpees.

MARY:
No time for her today.
COUNT-OFF & NAME-O-RAMA
15
CIRCLE OF TRUST/BOM:
Short worried about sacrifice and helping others. Spent most of the BOM talking about the Hardship Hill and participation from the PAX.
MOLESKIN:
Man! there is a lot of goose poop at the JUCO. I went to set up early this morning and the parking lot I was going to use was literally filled with hundreds of geese and thousands upon thousands of piles of goose poop. No go. I found a much better parking lot above and to the side of the school. Freshly paved no pebbles, perfect for today’s workout. It’s amazing how much poop a goose can churn out for the size of that animal. I mean, take a look at an Alpaca. It’s a big animal and it poops out little rabbit pellets. Did you know that alpaca poop is actually referred to as black gold. It is highly sought after for fertilizer. Also, alpacas and llamas are not the same animal. One time I did a llama race for charity. I got to run around the lawn at worlds fair park with a llama named Betty I think. I’m not real good with horse size animals. Never really get along with horses very well. I’m not intimidated by much, but horses are so big and one kick in the Jimmy would put you down for a long time. Well, I gotta get to work so no more time for the rambling poetic waxing of this PAX member. I will leave you with this. The only thing worse than it raining after you washed your car is having to poop after you get out of the shower. Leave a ???? emoji on the slack post it you read this far and you will be an honorary member of the I read Tank’s BB club.
ANNOUNCEMENTS:
Hardship Hill and snacks for Wesley house.

The Power of Encouragement

August 9, 2021 Spotter

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…

July 12, 2021 Spotter

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:

Merkins, bear crawl to first parking line where you placed your CMU
CMU thrusters, carry your CMU to the second parking line
CMU Swings, leave your CMU and lunge to the other curb
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

July 9, 2021 Stye

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

July 5, 2021 Guardrail

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.