F3 Knoxville

Tag: Lil’ Spice

Tri till you Curl Up Jucomajaro

THE SCENE: 64°, dry and a bit too bright out
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Reach for the sky, Let it hang, Cherry Picketers, Mountain Climbers, Windmills
THA-THANG:
Mosey to the Guardrail behind the strip mall for 20 Dips, 20 Triceps, 20 Curls, then run around the building with the rocks.  More Triceps and Curls (30 each) then mosey to the base of Juco.

Ran 2 lines, then animal moved (Duck walk, Bear crawl, Crab walk, Bernie)  Did some core at the top of the hill.  Mosey down with some squats on the way.

Back to the CMU pile for Tri’s and Curls and some CMU merkins.  Core on the way back to a ring of fire and some more core.

CIRCLE OF TRUST/BOM:

My sheep hear my voice, and I know them, and they follow me. John 10:27
I need to let you all know that my cousin, Doug died Sunday night.
We have prayed for him for a long time and his last days were horrible.  This isn’t the way we would want it.  He was only 42 and throat and mouth cancer spreading everywhere meant he died of not being able to drink or swallow. He lost most of his ability to speak a few months back.
His only expression of faith I know of, one I believe to be genuine, was by text message with my mom.

So we can learn a few things from Doug
1) Never smoke or dip – it is not worth it. Don’t let your loved ones do it either.
2) Express your faith while you still have a voice and breath
Expressing that is a gift to your family and what God wants.
My sheep hear my voice, and I know them, and they follow me.
John 10:27
God knows them. He isn’t letting anyone slip through the cracks
Not the sheep know Him. He knows the Sheep.
We are the sheep, if you hear His voice, do not harden your heart
Some will hear his voice and mistake it for Thunder
Father, glorify your name.” Then a voice came from heaven: “I have glorified it, and I will glorify it again.” The crowd that stood there and heard it said that it had thundered. Others said, “An angel has spoken to him.”
John 12:28‭-‬29 ESV
There are so many competing voices, but he way the Secret Service handles counterfeit.  You study the real thing till you know it so well, it is easy to distinguish the real thing.

MOLESKIN:
Prayers appreciated for my family – Wake and Funeral are Friday and Saturday in Chicago Burbs.

ANNOUNCEMENTS:
Dragon Boat festival coming up soon!

Coach Me Up!

THE SCENE: Too nice to call it the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops (IC) X 15
  • Cherry Pickers (IC) 4 CT X 10
  • BIG Baby Arm Circles Forward X 10 (IC)
  • BIG Baby Arm Circles Backwards X 10 (IC)
  • Seal Claps (IC) 4 CT X 10
  • Overhead Claps (IC) 4CT X 10
  • Lineup to run the mile

THA-THANG:

The Murph – modify as needed

  •  1 Mile
  • 100 Pull-Ups
  • 200 Push-Ups
  • 300 Squats
  • 1 Mile

COUNT-OFF & NAME-O-RAMA – 12 men participated
CIRCLE OF TRUST/BOM:

On June 28, 2005, Lt. Michael Murphy was the officer-in-charge of a four-man SEAL element in support of Operation Red Wing tasked with finding key anti-coalition militia commander in Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates.

By the end of a two-hour gunfight that careened through the hills and over cliffs, Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz and Sonar Technician 2nd Class (SEAL) Matthew Axelson had fallen. An estimated 35 Taliban were also dead.  The fourth SEAL, Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell, was blasted over a ridge by a rocket-propelled grenade and knocked unconscious. Though severely wounded, the fourth SEAL and sole survivor, Luttrell, was able to evade the enemy for nearly a day; after which local nationals came to his aide, carrying him to a nearby village where they kept him for three more days. Luttrell was rescued by U.S. Forces on July 2, 2005.

Lt. Murphy was buried at Calverton National Cemetery less than 20 miles from his childhood home. Lt. Murphy’s other personal awards include the Purple Heart, Combat Action Ribbon, the Joint Service Commendation Medal, the Navy and Marine Corps Commendation Medal, Afghanistan Campaign Ribbon and National Defense Service Medal.

Philippians 2:3-4 – Do nothing from rivalry or conceit, but in humility count others more significant than yourselves. Let each of you look not only to his own interests, but also to the interests of others.

Hebrews 13:16 – Do not neglect to do good and to share what you have, for such sacrifices are pleasing to God

John 13:34 – A new commandment I give to you, that you love one another: just as I have loved you, you also are to love one another.

COACH ME UP Podcast with Jimmy Dikes and Chris Burke podcast focuses on sports and faith; this is an awesome podcast! Lots of coaches and athletes sharing their faith. Jimmy and Chris are accountability partners to each other and encourage each of us to have someone in our lives.

Each of us needs someone to coach us up AND/OR to be accountable to; let’s all prayerfully consider being a part of a shield lock or a small group.

What is a shield lock? Be a part of a small group of 3-6 men, meet 1-2 times a mont to share, listen, pray, etc. It can be before, during or after a regular F3 Q OR on an opposite day OR on a Sunday morning for breakfast, etc.  There’s no set time…whatever works for the 3-6 men you are linked with.

Contact Guardrail if interested in being a part of a Shield Lock.

ANNOUNCEMENTS:

  • Hardship Hill on Monday
  • KARM’s Dragon Boat Race – June 17 – Need Rowers & Donations
  • Sign up to be a part of a Shield Lock

Passing The JUCO Flag

THE SCENE: 60 degrees and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
5 burpees on your own
Cherry Pickers
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Bearcrawl in and hi five a HIM /Crawl bear out
6 Windmills in cadence
Side straddle hop in cadence 20

THA-THANG:
2 lines person in front falls off for 2 burpees to big parking lot

Line up on the curb
Bear crawl, lunge, burpee leapfrogs, lunge w/ twist (Rinse & Repeat)

2 lines person in front falls off for 2 burpees to Sophomore Hill

Partner up
Wheel barrow up switching halfway

Mosey to coupon pile
Dora partner runs stairs and does 5 pull ups
while you do Blockees x2

2 lines person in front falls off for 2 burpees to the duck pond

8ct Merkins
Mosey around the pond to the Information Center

Minkey Humpers

Line up at light post
Run to next post 10 Squats
Bernie to next post 10 Squats (Rinse and Repeat)

Bear Crawl/Mountain Climbers/Bear Crawl/Shoulder Taps

Mosey back to the flag w/ Jailbreak

MARY:
No time
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:
Gentlemen I’ve had a good run 🏃‍♂️ Thank you for the opportunity! It’s been an honor and a pleasure.

I couldn’t think of a better person to pass this flag to. I’ve had a lot of discussions with a lot of you as well as several members of the leadership team.

First off I feel super blessed to have such a great group of leaders to choose from. Obviously I wanted someone that represented all 3 F’s. Beyond that, I was looking for consistency. Who’s always here? Who’s leading by example? Who’s bringing ideas to challenge us? Who’s trying to strengthen the bond we have?

I wrote down Legacy when I was considering this role.

What is an example of a legacy?

For example, some people consider a legacy to be real estate or money. But the most treasured forms of legacy are found in intangible gifts: values, memories, friendship, love, and respect. I like the intangible ones…

The other was Passing the baton.

Where did the phrase passing the baton come from?

The phrase “passing the baton” is thought to have originated in the Olympic relay race around 1967, signifying duty and denoting that a successful outcome requires collective effort. This understanding of collaboration was embodied by passing an emblematic baton from competitor to competitor. I like that as well.

Run the good race my brother!! I’ll be here to support and cheer you on!!

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

Trying Something New

THE SCENE: Humid and 64
WARM-O-RAMA:

SSH
Tempo Squats
Merkins
Mountain Climbers
TN Rocking Chair

THA-THANG:

Mosey to the Anytime Fitness Parking Lot
  25 Merkins
  40 2-count Freddy Mercuries
  50 Squats
  Run around the back of the parking lot & repeat 2 times
Mosey along the back road behind Pellissippi
  Mary along the way; merkins, LBCs
Pellissippi Portable Parking Lot Stations
  10 Burpees
  40 2-count Flutter Kicks
  50 Squats
  Run around the back of the parking lot & repeat 2 times
Mosey back to the flag; Mary along the way

MARY:
Imperial Walkers

CIRCLE OF TRUST/BOM:

Phil 3:14-15
13 Brothers and sisters, I do not consider myself yet to have taken hold of it. But one thing I do: Forgetting what is behind and straining toward what is ahead, 14 I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus.
15 All of us, then, who are mature should take such a view of things. And if on some point you think differently, that too God will make clear to you.
– As I grow older, I feel God “making clear to me” the need to 1) acknowledge how much more I need to learn, and 2) use that realization to try and rekindle a love for God’s Word and seek him more fully. Encourage HIMs to do this as well

 

CMUs, Cards, and Spicy Dragons

THE SCENE: 50 and clear…perfect weather for a beatdown
F3 WELCOME & DISCLAIMER: administered
WARM-O-RAMA:

  • 20 SSH
  • 10 Baby Arm Circles Forward
  • 10 Baby Arm Circles Backward
  • 10 Merkins
  • 15 Moutain Climbers
  • 5 Cherry Pickers
  • 30 Seconds OYO

THA-THANG:
Everyone grab a CMU and mosey towards the duck pond. Stop at road signs along the way.

  • Stop 1 – 20 OHP
  • Stop 2 – 20 Curls
  • Stop 3 – 20 Squats

Drop the CMUs at stop sign by the duck pond and take the big loop around campus. At every road sign, stop and pull a card from the F3 Workout Deck. Q choice on number of reps if not listed on card. Cards pulled were as follows:

  • Low, Slow Squat
  • Carolina Dry Dock
  • Calf Raises x100
  • WWII Situps
  • Wide-arm Merkins
  • Low Plank (60 seconds)
  • Backward Lunge
  • Merkin
  • Ranger Merkin
  • Bulgarian Split Squat
  • Squat
  • WOJO Squat
  • High Knees
  • Merkin
  • Squat Thrust
  • Sprint 400m

After the above exercises we made it back to the duck pond and did Spicy Dragons up the hill. Similar to Welsh Dragons but low plank instead of shoulder taps and increment by 1 up to 10 or until your arms fall off.

Grabbed our CMUs and moseyed back to the flag. Stopped at a sign along the way for 20 curls.

MARY:
No time

COUNT-OFF & NAME-O-RAMA
7 RUSHers and 8 Bootcampers

CIRCLE OF TRUST/BOM:
Butterknife delivered the word today after leading RUSH:

Message:
The warrior ethos (AKA Jedi Training) consist of 13 pillars: commitment, honor, respect, prepared, faithful, fighter, hungry, humble, lover, teachable, firestarter, truthful, and generous.
Each one is tied to a Bible verse. Today I’m discussing the 13th pillar which is the final pillar:
Generous

The verse for this pillar is Proverbs 11:25“The generous will prosper; those who refresh others will themselves be refreshed.”

‭‭Proverbs‬ ‭11‬:‭25‬ ‭NLT‬‬You can’t out give God! I encourage you to be more generous… This is not just with money, but with time as well. We were put here to serve. Give blood, volunteer for something you’re passionate about, help someone without expecting or wanting anything in return. These acts not only help others, but they are so rewarding. You feel good!!Jesus shows us how it’s done
In 2 Corinthians‬ ‭8‬:‭9‬ it says

“You know the generous grace of our Lord Jesus Christ. Though he was rich, yet for your sakes he became poor, so that by his poverty he could make you rich.”
‭‭2 Corinthians‬ ‭8‬:‭9

‬Keep giving and you will never be without!!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.

ANNOUNCEMENTS:
No announcements today.