F3 Knoxville

Tag: Lil’ Spice

New Year, New Opportunities

THE SCENE: 33 and snowing…it was awesome!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 10
  • Overhead Claps X 10 (IC) followed by Michael Phelps
  • Baby Arm Circles Forward, then Backwards X 10 (IC)
  • Tempo Squats (IC) 4 CT
  • Tempo Merkins (IC) X 10
  • Mosey to the covered area by the Library

THA-THANG:

Modified Seabiscuit

  • 20 Merkins, 30 squats, 40 FlutterKicks (Dollies) then run 1 lap around the courtyard
  • Repeat exercises, run 2 laps
  • Repeat exercises, run 3 laps
  • Repeat exercises, run 4 laps
  • Repeat exercises, run 3 laps
  • Repeat exercises, run 2 laps
  • Repeat exercises, run 1 lap

MARY:

Part of Q; AMRAP of Toe Merkins (Calf Raises)

COUNT-OFF & NAME-O-RAMA

12 Men started the new year right

CIRCLE OF TRUST/BOM:

John Gordon is an author and speaker on the topics of leadership, culture, sales, and teamwork.  He has great books and provides wonderful, positive quotes and commentary in this negative world we live.

21 Tips for a Positive New Year

Updated for 2022

  1. Stay Positive. You can listen to the cynics and doubters and believe that success is impossible or you can trust that with faith and an optimistic attitude all things are possible.
  2. Take a daily “Thank You Walk.” You can’t be stressed and thankful at the same time. Feel blessed and you won’t be stressed.
  3. Eat more foods that grow on trees and plants and less foods manufactured in plants.
  4. Talk to yourself instead of listen to yourself. Instead of listening to your complaints, fears and doubts, talk to yourself with words of truth and encouragement.
  5. Post a sign that says “No Energy Vampires Allowed.” Gandhi said, “I will not let anyone walk through my mind with their dirty feet,” and neither should you!
  6. Be a Positive Team Member. Being positive doesn’t just make you better, it makes everyone around you better.
  7. Don’t chase success. Decide to make a difference and success will find you.
  8. Get more sleep. You can’t replace sleep with a double latte.
  9. Don’t waste your precious energy on gossip, energy vampires, issues of the past, negative thoughts or things you cannot control.
  10. Look for opportunities to Love, Serve and Care. You don’t have to be great to serve but you have to serve to be great.
  11. Live your purpose. Remember why you do what you do. We don’t get burned out because of what we do. We get burned out because we forget why we do it.
  12. Remember, there’s no such thing as an overnight success. Love the process and you’ll love what the process produces.
  13. Trust that everything happens for a reason and expect good things to come out of challenging experiences.
  14. Implement the No Complaining Rule. If you are complaining, you’re not leading.
  15. Read more books than you did in 2021.

16. Don’t seek happiness. Instead live with love, passion and purpose and happiness will find you.

  1. Focus on “Get to” vs “Have to.” Each day focus on what you get to do, not what you have to do. Life is a gift not an obligation.
  2. The next time you “fail” remember that it’s not meant to define you. It’s meant to refine you.
  3. Smile and laugh more. They are natural anti-depressants.
  4. Boost your immune system and health. Eat wild salmon, turmeric, blueberries. Take vitamin C, D and zinc.
  5. Enjoy the ride. You only have one ride through life so make the most of it and enjoy it.

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Just Desk Work

THE SCENE: 52, dry surfaces, minimal fog
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Reach for the stars, Let it hang, Windmill, Tempo Squats, Tempo Merkins, Maracan Night club
THA-THANG:

8 HIMs ended the year right with a little desk work.
Mosey through the courtyard with mountain climbers to start, then side shuffle across each walkway.

Ended with Bernie to the old chair style desks by the PODS.   No CMU’s today.  Just an old desk.

  • Up and Over (step on the chair and hop over)
  • Curls of the deks
  • Derkins on the desk
  • Overhead Press with the desk
  • Squats
  • Float between 2 desks (while your partner ran the hill)
  • Dips between 2 desks (while your partner ran the hill)

The color of your chair/desk determined the number of reps you did each round.  10, 15 or 21

MARY:
On the mosey back, each stop sign or crosswalk one HIM called a core excercise: Imperial walkers, Flutter kicks, Hello dolly, LBC, Heels to heaven.  Ended with 5 burpees and a start jump
CIRCLE OF TRUST/BOM:
Elementary School was basic. Reading, Writing, Math.
The Christian Walk is basic too. Prayer, Bible Reading, Worship and Service
Today I want to focus on how we finish off this year well with prayer.
I’ll share an article I read just recently and has already made a difference in my prayer life. https://www.thegospelcoalition.org/article/stop-having-quiet-times/
In the gospels we are told Jesus went away to pray 20+ times.
To get away from distraction. but also to talk out loud to His Father.  I encourage you to do the same.
Luke 5:16 But he would withdrawal to a desolate place to pray.
This year, get away, pray out loud and see if it doesn’t breath new life into your prayer life.
Mat 6:6 But when you pray, go to your room and shut the door

MOLESKIN:
Be sure to get away  from it all and pray out loud before the year is up

ANNOUNCEMENTS:
Happy New Year!  Great job in 2021.  2022 is going to be even better.

Don’t Die Hard! Die Right With The Lord!

THE SCENE: 33 degrees and it felt great!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 10
  • Overhead Claps X 10 (IC)
  • Baby Arm Circles Forward & Backwards X 10
  • Randys – up 6-12 and down 6-12 inches X 20
  • Tempo Squats (IC) 4 CT
  • Tempo Merkins (IC) X 10
  • Mosey to CMU Pile

THA-THANG:

Nakatomi Plaza Tower from Die Hard had 35 floors, so we did 35 squats to kick off the workout.

John McClanes versus Hans Grubers

We re-enacted Hans Gruber falling out of Nakatomi Tower by seeing who could hang on the pulll-up bars; 2 groups of 6 men; Lil Spice won Heat A & Wheelchair won Heat B; we all did wall squats while we waited.

This is fun battle between McClane and Gruber which featured 15 reps of the following exercises in cadence:

  • CMU squats
  • CMU press
  • CMU curls
  • CMU swings
  • CMU triceps

At the end of these exercises, 1 McClane team member and 1 Gruber team member were timed for 1 minute to see who can do the most reps of one of the exercises in the round.

  • Round 1:         Hand Release Merkins
  • Round 2:         Squats
  • Round 3:         Big Boy Sit-Ups
  • Round 4:         American Hammers
  • Round 5:         Merkins
  • Round 6:         Calf Raises

Hans Gruber’s team won…but not in the movie…which WAS A CHRISTMAS MOVIE!

MARY:

Planks to Little Drummer Boy by Bing Crosby – we did merkins during (rump bump bump bump)

COUNT-OFF & NAME-O-RAMA

16 men combined between Rush and Bootcamp

CIRCLE OF TRUST/BOM:

Drew & Laura Stockton are from Sweetwater but sold everything and are full-time missionaries in Nicaragua.  I met Drew back in 2018, helped him develop a fundraising plan to ask family, friends, neighbors, church members and churches to help them fulfill God’s calling to sell everything and move to the 2nd poorest country in the Americas to serve the poor and unchurched.

Since 2018, my wife and I support them monthly.  On Sunday, they came to speak to my church Life Group (they are in the US visiting family over Christmas).

They shared triumphs and tribulations along with some valuable life lessons.

They miss a community of friends to hang out with, encourage, and support each others (especially her) – Lesson – be a community to those in your sphere of influence; even if serving as a missionary is your calling, we all need a community!

If God keeps telling you something, listen and do it (ie. become full-time missionaries or teaching English for free to help people get out of poverty)

If God asks you to do something and you don’t know how, he will find the way to make it happen

Things happen on God’s time, not ours.  When it’s meant to be, it will!

Luke 11:28 “He replied, “Blessed rather are those who hear the word of God and obey it.”

1 John 5:14 “This is the confidence we have in approaching God: that if we ask anything according to his will, he hears us.”

Matthew 7:24 “Therefore everyone who hears these words of mine and puts them into practice is like a wise man who built his house on the rock.”

ANNOUNCEMENTS:

  • Pool Boy on Q Friday at JUCO
  • 2.0 Workout at the Project on Friday

JUCOmanjaro through the woods…

THE SCENE: Pretty chilly at 31 degrees, but otherwise clear.
F3 WELCOME & DISCLAIMER: executed
WARM-O-RAMA:

SSH
Merkins
Tempo Squat
Hairy Rockett
Burbees
Freddy Mercuries

THA-THANG:

Mosey to Guardrail
25 Dips
25 Dirkens
Mosey to JUCOmanjario
– Ladder Run Up the Mt, stopping at each marker doing the following
10 Burpees
20 Squats
30 Merkins
40 Freddie Mercuries (2-count)
50 Flutter Kicks (2-count) — Rabbits back to the 6
40 Freddie Mercuries (2-count)
30 Merkins
20 Squats
10 Burpees (Rabbits back to the 6)
– Through the Woods to the Water Tower
Mosey Back to the AO
– Every 4 minutes, alternate between 10 Burpees & 30 Squats, along with some Monkey Humpers on Hardin Valley Road

MARY:No time

CIRCLE OF TRUST/BOM:

The Wonder of Christmas
Luke 2:7And she gave birth to her firstborn son and wrapped him in swaddling cloths and laid him in a manger, because there was no place for them in the inn.
Do we really take time to think about how incredible this is?  How incredible – the God of the Universe coming down in the form of a baby to reconcile humanity with Himself
This same God-child causes us to fight for our marriages
This same God-child causes us to raise our children differently from the world’s standards
This same God-man walked in our shoes so he can intercede with the Father with first-hand knowledge
This same God-man causes us to fight fleshly desires because we know our bodies are a temple of the Godhead
This does not happen (consistently) because we desire to be good, because in our own power we fail…this is because God came to us in the form of a Baby

Playing Cards in the Rain

THE SCENE: Upper 50s with a constant drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Moroccan Night Club IC x10

Harry Rockets IC x10

Tennessee Rocking Chair (also known out west as the Back Woods Poopin Man)….we’ll stick with the TN version, IC x10

SSH IC x 20

Burpees with a plank jack at the bottom, 5 OYO

THA-THANG:
Anniversary Q, the Deck…of…Pain (thanks to Trolley).  Rotate picking a location and exercise from the deck, with a 75% mosey between locations.

Rec Center – 10 Pull-ups, Al Gore for the six

Performing Arts – Burpee Broad Jump to stop sign, repeat for the six

ERC – Crawl bear up the steps with a mosey down the ramp x 3, plank for the six

Maint. Center – 50 CMU curls, wall site for the six with an extra 25 count

Bagwell center brick wall – Derkins x30, step ups for the six

Pond/Lake – 30 lunges, LBC for the six

Center quad brick wall – Dips x 30, then repeat another 30 half with each leg up – squat jacks for the six

Information center – 30 pickle pounders

Mosey back to flag

MARY:
No time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Investing in others.  Building legacy. Advancing his kingdom – three part series

Part 1 (kick flip on mon): be grateful for those who have invested in your life.  Show gratitude.  Be humble enough to realize that many people paved your road.

Part 2 (commission on wed): Be a man who is investing in others.  Give of your time and experience.  Look for ways to lead by example. Counsel those who need counseling and share.

Part 3 (me): how to be a good mentor.  Characteristics of a good mentor are:  Listener, speaking truth, encourager, knowledgeable, and nonjudgemental.

Do you live in a way that can be considered an example to others?

“Why do you see the speck that is in your brother’s eye, but do not notice the log that is in your own eye?”

‭‭Matthew‬ ‭7:3‬ ‭ESV‬‬

We’re all sinners and truly fall short of the glory of God but that doesn’t mean we should sit on the sidelines. We should constantly be seeking knowledge and relationships that we can learn from or teach in.

Mentors should still seek out other mentors. Some of the best mentorship’s are the ones that aren’t prescribed in any formal manner.

Think about how Jesus mentored the 12 disciples. He spent nearly all of his waking time in an effort to build them up

Proverbs 22:6 ESV

Train up a child in the way he should go; even when he is old he will not depart from it.

Proverbs 27:17 ESV

Iron sharpens iron, and one man sharpens another.

We can all think of at one person who has been a mentor to ourselves but have you told them thank you?

MOLESKIN:

ANNOUNCEMENTS:
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