Kenjo – Page 6 – F3 Knoxville

Rise and Grind

March 13, 2021 Butter Knife

THE SCENE: 50ish and dry…
F3 WELCOME & DISCLAIMER

Good morning! You gentlemen are here for F3. That stands for fitness, fellowship, & Faith. This is a free workout. You are here on your own volition. I do not know your injuries. Modify if necessary. Modification does not always mean backing down if something is too easy, I encourage you to add on. Covid guidelines make sure you maintaining 6 feet of space and we will not be sharing equipment. Let’s get started!

WARM-O-RAMA:

Side straddle hop in cadence 20

Cherry Pickers

10 tempo merkins

Arm rotations thumbs up in cadence

Reverse thumbs down in cadence

10 Windmills in cadence

Side straddle hop in cadence

THA-THANG:
Mosey to Hard Knox parking lot

Grab 2 rocks you can hold for man-makers
Line up on curb for Shaun T’s – step up, knee to opposite elbow,

Step down, backward lunge and reach to curb.

Burpee leap frogs from one curb to the other
Flutter kicks in cadence x 25
Mosey across the street to JuConte
Sprint to the hill
5 burpees at each tree on the way up
5 squats at each tree on the way down
Burnie back to the start
20 American Hammers
Mosey back to Hard Knox
Cardio Island: Karaokes, High Knees, high heels, skip, side to side low, walking lunges
Butt Dial FaceTime Mom
Flutter kicks in cadence
Mucho Chesto: Diamond, Regular, Wide, and Staggered 10x each
Freddy Mercury in cadence
Mosey back to the flag

MARY:

Walking Lunges

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:

I finished reading the Bible for the first time in my life back in February. This is probably not a feat for you guys… It took me a little more than 2 years to finish a 1 year plan. But I did it! I’ve always been around the Bible and I’ve read bits and pieces, here and there. I made a lot of attempts to read it cover to cover, and I would fizzle somewhere after the creation… If you struggle like I did, I highly recommend a Bible reading plan. Honestly, I’m excited to read it again.

Recently Guardrail did the same Q he had done previously (admittedly I was at Rush), but I caught the message and how he tied it to the importance of repetition.

Then we were challenged not to pray the same prayers or at least not just walk through the motions. This is important also. We need to expand our reach and God’s love is infinite.

I pray everyday. Some prayers are repetition. These are the prayers I’m good at. So the reps I’ve put in, make it come natural.

I joined Spotter’s monthly challenge to pray 10 minutes a day. This is taking me out of my comfort zone some days, but it’s allowing me to expand and grow as well.

Repetition, variety, and switching things up will all strengthen us. Mentally, physically, and spiritually.

Thank you gentlemen for challenging me! I have nothing but respect for you guys.

MOLESKIN:
Sign up for a Q! We will help you. Design a workout, steal shamelessly from a back-blast… It doesn’t matter. We’re here to workout together, speak our hearts and minds, and thank God for allowing us to do so, before most people are rolling out of bed.

ANNOUNCEMENTS:

Escalator vs Stairs

March 1, 2021 Spotter

THE SCENE: Warmish (relatively) and clear
F3 WELCOME & DISCLAIMER Check!
WARM-O-RAMA:
Abe Vigoda x 7, Cherry Picker x 8, SSH x 20, Tempo Merkin x 10
THA-THANG:
Mosey back to the new parking lot in front of Sophomore Hill.

Escalator workout with the following exercises:

10xBurpees
20xBBS
30xHand Release Merkins
40xSquats

Start with just the 10 then run one lap, then do 10 and 20 and run a lap, continue until you’ve completed all 4 exercsies and 4 laps. For the laps the PAX had the option to pick their own distance with the shortest of the three options being .1 mile and the longest ~.25 mile. The goal was for each man to pick the lap distance that would keep them even with the rest of the PAX. Erector was so far ahead even using the longest lap that nobody had a chance. Should’ve added a 1 mile lap option.

Mosey over to the coupon pile and grab your coupon. Surprise JAILBREAK! halfway there.

More escalators, but this time with stairs! Perform the following in the same fashion as above.

10xPicture Hangers
20xTricep Extensions
30xCurls
40xRows

Run up to the pull-up bars for max pull-ups in between sets.

Recover back to the shovel flag.

MARY:
Flutterkicks x 50
COUNT-OFF & NAME-O-RAMA
12 men riding the escalators at JUCO
CIRCLE OF TRUST/BOM:
March JUCO monthly challenge:

The challenge for March is to set aside a block of 10 minutes every day for prayer/meditation. If you would like to join the challenge, like the post in the JUCO slack page and I’ll add you to the JUCO monthly challenge channel.

Philippians 4:4-9
4 Rejoice in the Lord always. I will say it again: Rejoice! 5 Let your gentleness be evident to all. The Lord is near. 6 Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. 7 And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.
8 Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things. 9 Whatever you have learned or received or heard from me, or seen in me—put it into practice. And the God of peace will be with you.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Launch of the new AO “The Arsenal” is next Saturday at 7am in Maryville

Be That Man

February 12, 2021 Kick-Flip

THE SCENE: 39 and a little drizzly. Perfect!
F3 WELCOME & DISCLAIMER: Administered
WARM-O-RAMA:

Moroccan nightclub
Squats
Finkle swings
Seal jacks
Mosey to the small lot
10x Mountain climbers then suicide – line 1, 2, then 3
20x BBS then suicide – line 1, 2, then 3

THA THANG:

Mosey to the big lot

Catch the Rabbit. Eight lines spaced about 60’ from each other. One PAX is the Rabbit – the rest of us are trying to catch him. All PAX do an exercise then advance to the next line. The Rabbit starts with a head start but has a disadvantage… Any PAX that catch the rabbit advance at the same pace as the original rabbit….

Round 1: PAX do 2 burpees then sprint. Rabbit (starting at line 2) does 4 burpees then sprint.

Round 2: PAX do 5 BBS then sprint. Rabbit (starting at line 2) does 7 BBS then bernie.

Round 3: PAX do 8 bobby hurleys then sprint. Rabbit (starting at line 3) bear crawls.

Racing Quarter Pounder. Two Teams. One team runs the QP forward – the other Team runs it backward. Which team will finish first?

Sprint 25 yards, 25 Merkins, sprint back
Sprint 50 yards, 50 Squats, sprint back
Sprint 75 yards, 75 mountain climbers, sprint back
Sprint 100 yards, 100 SSH, sprint back

Mucho chesto

10x diamond merkins
10x merkins
10x werkins
10x staggered merkins L
10x staggered merkins R

Railroad run back to the shovel flag

MARY:

Jelly legs: 30 sec Al Gore, 30 squats, sprint… Repeat

Another Mucho Chesto

COUNT-OFF & NAME-O-RAMA

13 Strong!

CIRCLE OF TRUST/BOM:

In anticipation of the upcoming holiday on Monday, I want to give you all something to think about over the weekend. That’s right – Monday is…World Hippo Day! Do you know there’s only two places in the world to see hippopotamuses is in the wild? One is Africa. The other is Columbia, South America.

The former Columbian drug lord, Pablo Escobar (not a HIM!), was killed by police almost 30 years ago. With a net worth of around $30 billion, he was believed to be the seventh richest person in the world. He used that wealth to buy houses, cars, islands, TWO submarines… He also started his own personal zoo, with elephants, rhinos, lions….and hippos.

In 1991, Escobar surrendered to authorities and the Columbian government seized all his assets and wealth. They turned over his exotic animals to the Colombian Zoo, but there were four hippopotamuses they didn’t know what to do with because the zoo had no infrastructure for them. So, authorities decided to just release them into the Magdalena River.

In Columbia, hippos have no natural predators. There are no seasonal droughts, like there are in Africa. There is an abundance of food. Today, the hippo population is exploding in Columbia. The conditions have been described as a “Hippo Heaven” and estimates suggest that there will be thousands of hippos in Columbia within a few decades.

As the seventh richest man in the world, Pablo Escobar had tremendous potential to impact his family and his community. He could have done so much good with his wealth and talent! But just 30-years after his death the lasting legacy of this man, who once lived like a king, is that he inadvertently created a Hippo Heaven. That’s it. That’s it?!? What a ridiculous legacy!

So, here’s the question that I want you to reflect on this weekend;

“What will be said of your life 30 years after you are dead?”

That day is coming. What will your children and grandchildren say about your memory? Will it be something inadvertent and ridiculous…because you just let life happen? Will they say nothing at all – because you lived an unremarkable existence? Will they remember you in a way that you wish they would not? Or, during the short time you have on earth, will you live with intentionality and have a passion to leave a great legacy?

For generations after you are gone, will they tell stories of your greatness and of how your life and faith was such a blessing to the family?

If you want to know how to leave a meaningful legacy, start by reading Psalm 112. It tells us “the generation of the upright will be blessed” and “the righteous…will be remembered forever”.

Psalm 112 describes the characteristics of a memorable man, a man who will leave a legacy of greatness.

Read through this list, and reflect on each trait. Ask yourself how this characterizes your life – or what, if anything, you will change starting today…

The man who will leave a legacy of greatness…

He lives a righteous and blameless life (Psalm 112:4)
When others disappoint him or don’t meet his expectations, that man…gives them grace (Psalm 112:4).
When others wrong him, that man….shows mercy (Psalm 112:4).
With his time and money, that man….is generous (Psalm 112:5 and 9)
That man…loves justice (Psalm 112:5)
That man…is not afraid of the future because he trusts in the Lord (Psalm 112:7-8)
To those who are less fortunate than him, that man…shows compassion (Psalm 112:4)
That man…fears the Lord (Psalm 112:1)

That’s a description of a man that I would certainly tell stories about long after he were gone.

Be that man! Be a little more like him today than you were yesterday! Be that man!

MOLESKIN:

Psalm 112 (ESV)

1 Praise the Lord! Blessed is the man who fears the Lord, who greatly delights in his commandments!

2 His offspring will be mighty in the land; the generation of the upright will be blessed.

3 Wealth and riches are in his house, and his righteousness endures forever.

4 Light dawns in the darkness for the upright; he is gracious, merciful, and righteous.

5 It is well with the man who deals generously and lends; who conducts his affairs with justice.

6 For the righteous will never be moved; he will be remembered forever.

7 He is not afraid of bad news; his heart is firm, trusting in the Lord.

8 His heart is steady; he will not be afraid, until he looks in triumph on his adversaries.

9 He has distributed freely; he has given to the poor; his righteousness endures forever; his horn is exalted in honor.

10 The wicked man sees it and is angry; he gnashes his teeth and melts away; the desire of the wicked will perish!

Read more in the F3 QSource, Q4 Leave Right

Hat tip to Levi Lusko for turning me onto the crazy story about Pablo Escobar’s hippos.

Read more about Pablo Escobar’s Hippos; https://en.wikipedia.org/wiki/Pablo_Escobar%27s_hippos or check out the National Geographic documentary, Cocaine Hippos.

ANNOUNCEMENTS:
Set your alarms Monday morning. The Judge will be on Q!

Snow Day

February 1, 2021 Butter Knife

THE SCENE: 35 degrees and snowy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
13 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Cherry Pickers
Touchdowns
Moroccan nightclub 20
Side straddle hop in cadence

THA-THANG:
Mosey to Hard Knox parking lot for 24 flutter kicks in cadence. Mailbox requested 100.
Mosey to the entrance for 20 Merkins
Indian Run to the campus entrance for plank jacks.

Mosey to the parking lot by the duck pond for some speed/agility cone drills.

26 flutter kicks in cadence.

11’s w/ squats and burpees
Do 1 squat, Walking lunges forward 1 space, do 10 burpees, Bernie back two spaces. Rinse and repeat adding to the squat count and reducing the burpee count until we’re at 10 squats and 1 burpee.

Back to the cones for speed/agility drills.
30 flutter kicks in cadence.

Mosey back to the flag with 2 lines. The leader of each line dropping off for two burpees. Until the Jailbreak.

MARY:
Suicides
20 flutter kicks in cadence. We got our 100 in.

COUNT-OFF & NAME-O-RAMA
1 FNG Gary Bogus
Age: 40
F3 Name: Manhole
gbogus18@gmail.com
865-384-0443

CIRCLE OF TRUST/BOM:
Thank you for putting in the work and continuing to challenge me. Don’t be afraid to ask for God’s favor in all that you do. Ask and you shall receive!

https://www.bible.com/111/pro.16.3.niv

Proverbs 16:3
Commit to the Lord whatever you do, and He will establish your plans.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Make sure to fill the Q calendar.

Let There Be Light

January 27, 2021 Survivor

THE SCENE: Mostly moony, 40 degrees F
F3 WELCOME & DISCLAIMER

Welcome to F3: Fitness/Fellowship/Faith

I am Survivor and will be on Q today.

This is a free workout.
I’m not a professional.
You’re here on your own volition.
Modify as needed.
I have a phone.

WARM-O-RAMA:

Reach for the Sky
Let it Hang
Roll Necks
Arm Circles Forward/Backward
Hip Circles (in cadence)
Cherry Pickers
Tempo Merkins
Side Straddle Hops

THA-THANG:
Let’s Rock – Shopping Mall West End:

Small Rocks – Arm Raises Forward, 45, Side, OH Clap x 25 each
Medium Rocks – Curls, Tricep Extensions x 25 each
Large Rocks – Shrugs/Calf Raises x 50

New Toboggan with LED (unsolicited Christmas present) must be used to Light the way up JUCOmanjaro:

Run to first white line, face right shuffle to next white line, burnie to next white line, face left shuffle to next white line, run to next white line and repeat to the top.
Stop 1/2 way for 25 LBCs in cadence
Resume run, shuffle, burnie, shuffle, run to top.
(No recollection of exercise at top of JUCOmanjaro)
Mosey back to 1/2 way for 10 Burpees
Mosey to bottom of the hill for 25 merkins and 25 mountain climbers (each leg)

Back to Let’s Rock – Shopping Mall West End:

Large Rocks – 30 Squats, 20 Shrugs/Calf Raises
Medium Rocks – Curls, Tricep Extensions x 25 each
Small Rocks – Arm Raises Forward, 45, Side, OH Clap x 15 each

MARY:
Partner up in Parking Lot – Pro-agility Shuttle while partner alternates Plank / Al Gore, then continue to switch for 3 minutes.

25 Big Boys
25 Supermans
20 Heels to Heaven
15 Pickle Pounders
10 sec stargazers
25 merkins

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Salvation spreads by the blood of the lamb and the word of our testimony. I just came out of a spiritual fog last week where I experienced no clarity, nothing going right, and God feeling distant, which had lasted a few weeks. I am proud (through Christ in me) to proclaim that during that time I made no agreements with the enemy, with those feelings of despair, no agreements about losing God’s favor and no giving in to old sins. There are things I no longer struggle with through freedom granted by healing, truth, warfare and union with God. I’ve shared my cancer survival story and about having a baby post cancer, and I decided to share my testimony of salvation today. (Note that was not said today – I have not shared this story to more than a few friends outside of family.)

I was saved at age 6 when my grandfather took me to the front of a Billy Graham crusade. I was baptized and believed, trusted and worshipped God, but over time, my sin, hate for my step-dad, and agreeing with the lies of the world choked out any evidence of salvation. At age 23, I found myself in a one-bedroom apartment in St. Petersburg, Florida with my nearest friend 100 miles away and knew it was time to seek Jesus. One night, I was given a picture of all the layers of sin, evil and hate that had crusted over my heart all those years, suddenly being pierced by streams of light that kept growing and breaking away chunks until all the layers of my hardened heart were blown away by a light too bright to view. I opened my eyes, stunned by the image, and to this day wish I could have kept my eyes closed. I had never experienced anything like it before. I also knew that the hate was still present for my step-dad, and Jesus was asking me to forgive him, as well as, ask for forgiveness for my part in it. Years later after on this new path, I read 2 Corinthians 4:6 and I was blown away that I got to experience this firsthand. “For God, who said, ‘Let there be light out of darkness,’ has shone in our hearts to give the light of the knowledge of the glory of God in the face of Jesus Christ.” (Proceeded to read much of 2 Corinthians 4. Read 2 Corinthians 3 while you are at it.)

Psalm 91:1 on fridge before I left the house, “Whoever dwells in the shelter of the Most High will rest in the shadow of the Almighty.”

MOLESKIN:
I have not shared my testimony in the past because of fear of opening up too many unknowns and questions, but I know I need to because of 2 Corinthians 4:13, “Since we have the same spirit of faith according to what has been written, ‘I believed, and so I spoke,’ we also believe, and so we speak.” Therefore, you do not need a vision to know without a doubt that if you believe, trust, worship and seek oneness with God thru Jesus Christ, you will “have this treasure in earthen vessels (body)” 2 Cor 4:7 which is the light in your hearts of the knowledge of the glory of God in the face of Jesus Christ (2 Cor 4:6)!
ANNOUNCEMENTS:
Prayers for 5K and Guardrail’s family friend’s marriage. Guardrail announced needing help to move a friend in need at 1pm today.