F3 Knoxville

Tag: Lil’ Spice

Will Power has limits

THE SCENE: 23° wonderful dry and windless
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Grasshoppers (thanks Dartgun for the introduction to those), SSH, Butt kicks, Reverse Planks, grady corns and tempo merkins
THA-THANG:
Mosey to the guardrail for 10 colds dips, then at each stopsign or crosswalk burpee till the 6 arrives and do 1 more.  We were going to go around campus but the east side was too icy so just a big arch to the lake and back where we did 4 corners.

  • 1st Corner: 20 SSH, 15 High Knees, 10 Butt kicks and back up the ladder. Bonus: mtn climbers
  • 2nd Corner: 20 Flutter, 15 Freddy, 10 Reverse Planks.  Bonus:Superman
  • 3rd Corner: 20 Merkins, 15 Dry docks, 10 Wide merkins. bonus: Welsh dragon
  • 4th Corner: 20 Jump Squats, 15 Squats, 10 Pistol squats.  Bonus:  Toy soldiers

A little CMU time to make sure they were  not too cold or frozen to the ground.
MARY:
American Hammer and Hello Dolly
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
“so shall my word be that goes out
from my mouth; it shall not return
to me empty, but it shall accomplish that which
I purpose, and shall succeed in the thing for which I sent it.
Isaiah 55:11 ESV
Being out here we’ve found our limits
We also have limits when it comes to will power.
I read about a guy who had a resolution for a Cold shower every day.  He grew to like it, then hate it.  But he put on 15-20lbs because he used up his will power and didn’t eat right or do other things.
In my case, step goal streak.  I let my steps and hitting my goal every day this year take up too much of my thought, family time and will power.  Didn’t blow off the important things, but could have done them better.
It’s less about streaks and goals and more about habits, character and who we really are.

Prayer life or Cold showers?
Step goal or time face to face with your wife and kids?
Sticking to some strict diet or getting deeper relationships with some men at f3?
Becoming more accomplished in your career or becoming more like Christ to those you work with?

None of these are mutually exclusive, but at some level they are.  God is infinite. We are not.
Choose how you will spend your 2023 wisely.
Choose habits and trends that produce more fruit where you really want to see it.
2 Tim 4:5 As for you, always be sober minded, endure suffering, do the work of an evangelsit, fullfill your ministry.
“1 Tim 4:8 For physical training is of some value,
but godliness has value for all things,
holding promise for both the present life and the life to come.”

ANNOUNCEMENTS:
Convergence January 7th.

The Real Santa

THE SCENE: 28 Degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
5 burpees on your own
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Side straddle hop in cadence 20

THA-THANG:
Grab a CMU do 20 curls, 20 squat to shoulder throws with CMU.
Return CMU and do 1 BDE Burpees (Burpee, Bonnie Blair, Squat)

  • Mosey to JUCOmanjaro
  • Srint from the bottom to the Cul De Sac
  • Bernie 2 spaces
    5 BDE Burpees (Burpee, Bonnie Blair, Squat)
    10 Merkins
    15 squats
    20 flutter kicks
    Rinse and Repeat to the top
  • Mosey throught the woods to the water towers and regroup
  • Mosey down Valley Vista and back to the flag.

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:
It’s easier to prepare children than to repair a broken man.

ATTENTION TO ALL PARENTS WHO NEED TO TELL THE TRUTH ABOUT SANTA 🎅
Son: “Dad, I think I’m old enough now. Is there a Santa Claus?.”
Dad: “Ok, I agree that your old enough. But before I tell you, I have a question for you. You see, the “truth” is a dangerous gift. Once you know something, you can’t unknow it. Once you know the truth about Santa Claus, you will never again understand and relate to him as you do now. So my question is: Are you sure you want to know?”
Brief pause…
Son: “Yes, I want to know”
Dad: “Ok, I’ll tell you: Yes there is a Santa Claus”
Son: “Really?”
Dad: Yes, really, but he’s not an old man with a beard in a red suit. That’s just what we tell kids. You see, kids are too young to understand the true nature of Santa Claus, so we explain it to them in a way that they can understand. The truth about Santa Claus is that he’s not a person at all; he’s an idea. Think of all those presents Santa gave you over the years. I actually bought those myself. I watched you open them. And did it bother me that you didn’t thank me? Of course not! In fact it gave me great pleasure. You see, Santa Claus is THE IDEA OF GIVING FOR THE SAKE OF GIVING, without thought of thanks or acknowledgement.
When I saw that woman collapse on the subway last week and called for help, I knew that she’d never know that it was me that summoned the ambulance. I was being Santa Claus when I did that.”
Son: “Oh.”
Dad: “So now that you know, you’re part of it. You have to be Santa Claus too now. That means you can never tell a young kid the secret, and you have to help us select Santa presents for them, and most important, you have to look for opportunities to help people. Got it?”
Help each other this Christmas🎄🎅 and…be kind ❤💕

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Dec 21st Sunrise Hike. Guardrail plans to pick up any Juconians that are interested and meeting Rainbow and the Asylum crew at the Asylum.

Some Pain, Some Reflection

THE SCENE: Dark (obviously), dry, calm and mid-30s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 15

Grasshopper IC x 10

Sun gods (all arms) IC

Harry Rockets IC x 10
THA-THANG:
Welcome to my third anniversary…when I joined I had the pleasure of joining Trolley’s deck-of-pain.  Since then, I inherited the deck and we will keep that going.

We will take turns drawing from the deck and touring campus to perform the workouts.  The kicker is to push yourself in the mosey to each location (not quite a jail-break).

  • Upright merkins – maintenance center
  • Reverse bear crawl up the stairs at the library
  • Burpee-broad jumps at the performing arts center
  • Pull ups at the rec-center
  • CMU carries up the stairs at the rec-center
  • squatted side-shuffles in the 05 parking lot
  • 30 lunges at the pond

Various exercises while we wait for the six after each interval.

30 dips on the guardrail

Jailbreak back

MARY:
Dealers choice – hello dolly’s, BBS, LBCs
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
What does this holiday season and specifically Christmas look like for you.

It may be a time of hardship and sadness because of a loss in the family, which breaks some tradition…

It may be easy to think about the self enjoyment of a break from work…

It may be all focused on the presents and what we want out of it…

We need to remember that it’s an opportunity to give or help others that may be in need.  We need to remember why we celebrate this time of the year and what Jesus has done for us.

Also, it’s the perfect time to start a new tradition, relax, reset your mental state.  I’ve been reading the Bartholomew’s Passage book with the kids to get them in the habit of reflecting this season and while it may be hard to corral the kids at times, I’ve seen improvement in their desire to read it and remove some of the consistent materialistic attitudes.

Spend time with your families and take care this holiday season!
MOLESKIN:
ANNOUNCEMENTS:
Coffeteria…Who’s got Monday..??

Round and Round We Go

THE SCENE:  42 and clear.
F3 WELCOME & DISCLAIMER:  Skipped!
WARM-O-RAMA:

  • Push the block up
  • Let the block pull you down
  • Grady corns
  • Seal squats
  • CMU merkins
  • Stretch OYO 30 seconds

Bear crawl to line 1, 20 merkins then plank.  Bernie back

Bear crawl to line 1, 20 merkins, lunge to line 2, Al Gore.  Bernie back

Bear crawl to line 1, 20 merkins, lunge to line 2, Al Gore.  Crab walk to line 3.

 

THA THANG:

Grab a block…

16 stations.  Perform exercise at the station and move to the next clockwise.  Every 2 minutes a timer will sound – when it sounds, run a lap around the house.  Remember your location and rep and count!  When you return from your lap, pick up where you left off.

Stations were;

  1. 20 Heavy lunges (10 each side)
  2. 40 Shoulder Presses
  3. 30 Heavy LBC
  4. 20 Bobby Hurley
  5. 40 Triceps
  6. 20 BBS with press
  7. 20 Thrusters
  8. 40 Curls
  9. 20 Good mornings
  10. 10 Heels to Heaven (4-ct)
  11. 10 Burpee jumpovers
  12. 25 CMU Swings
  13. 20 Heavy Freddy (4-ct)
  14. 10 Plyo Merkins (10 each side)
  15. 25 Goblet squats
  16. Colt 45

MARY:

PAX choice for the last 2 minutes

CIRCLE OF TRUST/BOM:

When a man has the courage to talk about his struggle, we don’t owe him acceptance.  We owe him something far better – alliance.  We become his allies in battle.  There is zero condemnation – because each one of us has garbage in our heart that we are fighting against.  We don’t accept where he is – we challenge him to be better.  That is iron sharpening iron.

Proverbs 27:17, “Iron sharpens iron, and one man sharpens another.

Proverbs 27:5-6, “Better is open rebuke than hidden love. Faithful are the wounds of a friend…”

MOLESKIN:

From Tooth Fairy, (paraphrased)  It’s hard to be transparent about struggles because society/culture tells us to just ‘man up’.  Let’s father our children better than that – so they can grow up to be emotionally vulnerable in a healthy way.

Aye!!

PRAYERS / ANNOUNCEMENTS:

Prayers for Mrs. and Baby Spotter.  Praise for Stitch’s mom.  Prayers for Shrubbery and Wagon Wheel.

How the Grinch Stole Juco

THE SCENE: 31 degrees and ultra-gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side-Straddle Hops; Cherry Pickers; Tempo Squats; Froyo (Frozen Yoga); Tempo Merkins
THA-THANG:

Rugby shuttle run to the CMU pile

The mission: Gather the required hash (tally) marks for each exercise group.  Most hash marks required multiple reps to count, and approved modifications to earn a tally were included.

** This time the grinch was there!  He made someone carry a ~12.5 lb weight vest for a lap around the building and hand it off the ‘fun’ to a different victim.  Stop drop and burpee for all if the vest stops moving or someone does two laps in a row!

  • Bodybuilders
    2 burpees (w/ merk) : 1 BB
    3 burpees (no merk): 3 BB
    1 hash = 5 BB, 10 with, 15 w/o
    20 hash marks required
  • Pull-ups
    10 Bent Over Rows : 1 PU
    1 hash = 5 PU, 50 BOR
    40 hash marks required
  • Running Laps
    1 hash = 1 lap
    20 hash marks required
  • Clean & Press (with CMU)
    2 squats : 1 C&P
    4 OHP : 1 C&P
    1 hash = 10 C&P, 20 squats, 40 OHP’s
    40 hash marks required
  • Heels to Heaven
    2 Big Boys : 1 H2H
    5 LBC : 1 H2H
    1 hash = 10 H2H, 20 BB, 50 LBC
    40 hash marks required
  • Spidermans
    20 merkins : 1 SM
    30 knee merkins : 1 SM
    1 hash = 1 SM, 20 m, 30 km
    40 hash marks required

** Ahh, but the Grinch’s heart grew three sizes that day.  He took the weight vest back and cut the number of required hash marks in half.  It’s a Christmas Miracle!  Thanks to the grinch’s kindness, the mission got accomplished just in time!

Victory Rugby Shuttle Run back to the flag

MARY:
Did some Freddies in the middle of our shuttle run back, but arrived at the flag right at time.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Daily Bible Verse:  “Sink your roots in him and build on him.  Be strengthened by the faith that you were taught, and overflow with thanksgiving.”   Colossians 2:7 (GW)

Attitude of Gratitude (by Rick Warren).  An attitude of radical gratitude is God’s will for you because it develops your faith.

How does gratitude develop your faith? It happens when times are tough—when things don’t make sense, when you can’t figure it out, when your prayers are unanswered, when everything is going the way you didn’t want it to go. It happens when you can say in those circumstances, “God, I know you’re in control. I know you love me, and I know you can bring good out of this. I’m thankful that you’re bigger than my problem.”

Anybody can thank God for good things. But if you can thank God even in the bad times, your faith will grow stronger as your roots go deeper.

Habakkuk was going through tough times. He said, “Though the fig tree does not bud and there are no grapes on the vines, though the olive crop fails and the fields produce no food, though there are no sheep in the pen and no cattle in the stalls, yet I will rejoice in the LORD, I will be joyful in God my Savior” (Habakkuk 3:17-18 NIV).

In the midst of all the bad things that went wrong, Habakkuk rejoiced. What caused his gratitude? He decided to find joy in God: “I will be joyful in God my Savior.”

When everything else stinks in life, you can be grateful because the Lord is your Savior. He will pull you out. You are not alone. He hasn’t abandoned you. Give thanks to God!

Can you thank God when life stinks? That is the ultimate test of the depth of your faith. When you’re going through tough times, don’t look at what’s lost. Look at what’s left—and be grateful for it!

You can be thankful to God just for who he is. He has promised to see you through those tough situations, and your faith will grow even stronger because of it.

Colossians 2:7 says, “Sink your roots in him and build on him. Be strengthened by the faith that you were taught, and overflow with thanksgiving” (GW).

God’s will for you is radical gratitude—giving thanks in all things. Radical gratitude honors God, creates fellowship, and develops your faith.

Prayer:  Sovereign Lord, “though the cherry trees don’t blossom and the strawberries don’t ripen, though the apples are worm-eaten and the wheat fields stunted, through the sheep pens are sheepless and the cattle barns empty,” may I sing joyful praise to You. Because I’m counting on Your Rule to prevail, I take heart and gain strength. Amen.

MOLESKIN:
Props to Wanderer for coming out while working through the ankle injury.  Prayers for those sick and injured.
ANNOUNCEMENTS:
None