F3 Knoxville

Tag: Mailbox

Be Different

THE SCENE: Upper 60s, clear, with a light breeze
F3 WELCOME & DISCLAIMER: Given
WARM-O-RAMA:
SSH x 20
THA-THANG:
Mosey to coupon pile, form 2 lines and front runner drops off and does 2 burpees then joins back of the line.

START A TIMER – 40 minutes
10-round escalator, as follows:
Round 1: Burpees x 5
Round 2: Repeat Round 1 + Squat Thrusters with CMU x 10
Round 3: Repeat Rounds 1-2 + CMU Bicep Curls x 15
Round 4: Repeat Rounds 1-3 + Merkins x 20
Round 5: Repeat Rounds 1-4 + Little Baby Crunches (LBCs) x 25
Round 6: Repeat Rounds 1-5 + Lunges x 30 (15 each leg)
Round 7: Repeat Rounds 1-6 + Carolina Dry Docks x 35
Round 8: Repeat Rounds 1-7 + Mountain Climbers x 40 (two-count)
Round 9: Repeat Rounds 1-8 + Goblet Squats with CMU x 45
Round 10: Repeat Rounds 1-9 + American Hammer with CMU x 50 (single-count)
Record results here HERE
Mosey back to flag.

CIRCLE OF TRUST/BOM:

The book UnChristian analyzes the results of an extensive, nationwide study conducted by the Barna group. The authors sought to compare the lives of Christians and non-Christians to see how they differed.
They found that Christians:
  • Cuss less in public
  • Are less likely to recycle
  • Give more to charitable causes
  • Buy fewer lottery tickets
However, Christians are just as likely as non-Christians to:
  • Visit a pornographic website.
  • Get drunk.
  • Do illegal drugs or take prescription medicines not prescribed to them.
  • Be willing to lie to get out of a difficult situation.
  • Have intentionally done something to get back at someone within the last 30 days.
This isn’t a perception of Christians by outsiders. This is self-reported. It’s not surprising, then, that 84 percent of non-Christians said they personally knew at least one believer, but only 15 percent thought that person’s lifestyle was significantly different than their own.
Non-Christians don’t think we’re different because we’re not.
Matthew 5:13, says, “You are the salt of the earth. But if the salt loses its saltiness, how can it be made salty again? It is no longer good for anything, except to be thrown out and trampled underfoot.”
In the same way that salt enhances the flavor of the food it seasons, the followers of God stand out as those who “enhance” the flavor of life in this world.
Ultimately, as Jesus followers, we are called to flavor and brighten this world and show our love of God so that others can see.
The challenge is for us to think if we are different than the non believers we’re around so that they notice. Could be coworkers, neighbors, kid’s friends and parents. It’s very easy to blend in to almost any situation and that is something I really struggle with myself but we are called to stand out and stand up for our beliefs. As we go throughout our week I hope and pray we can stand out and be salt of our communities.

ANNOUNCEMENTS:
KARM Dragon Boat Festival – June 17
Convergence – July 8th

Manten tu boca cerrada

THE SCENE: 53 and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Grass Grabbers x 10.
  • Fire Hydrant Merkin x 10.
  • Bear Crawling x 10.
  • Rope Climber x 10.
  • V-Ups x 7.
  • SSH x 15.

THA-THANG:
Mosey to the Carrier Path.

Circuit around the Carrier Path with a small detour to the CMU pile. Each 0.1 miles there was an exercise to do (sometimes more :). We rolled the dice to decide the repetitions. The luck decided 8. The exercises around the circuit were:

  • Diamond Merkins.
  • Imperial Walkers.
  • BBS
  • American Hammers.
  • Mountain Climbers.
  • Bicep curls.
  • Pull-ups
  • LBCs.
  • Burpees.
  • Squats.
  • Hello Dollies.
  • Lunges.
  • Heels to Heaven.
  • Diamond Merkins (to close the circuit :).

After we performed the last exercise in the circuit, we moved to the parking lot that was right across. There, we lined up and took “lucky papers” to decide what exercise will do the PAX while “the runner” ran across the parking lot. We did 7 different exercises.

Mosey to the new building.

We did the next exercises (20 count).

  • Toe merkins.
  • Dips.
  • Derkins.
  • Box Jumps.

Mosey to the in-front-of-the-flag pound.

We teamed up to run the pound while the other team performed two different “random” exercises. When the other team completed half lap, we had to switch to the next exercise. The the performers became runners and so on.

MARY:
No time for this.
COUNT-OFF & NAME-O-RAMA
7 Chicos Divertidos.
CIRCLE OF TRUST/BOM:

Proverbs 21:23. “He who guards his mouth and his tongue guards himself from troubles.”
Reflected about the importance of guarding our mouths and tongues, if something good is not going to be said, it is better not to say it.

MOLESKIN:
Prayed to be committed to keep silent when necessary.

Get Up Again

THE SCENE: 59 and slightly cool. Perfect beatdown weather.

F3 WELCOME & DISCLAIMER: Administered


WARM-O-RAMA:
Motivators, Dive Bombers, Cherry Pickers, Windmills, Baby Arm Circles Forward/Back, 30 seconds OYO

THA-THANG:

  • Mosey to big parking lot. Perform burpess on the “Get Knocked Down” in Chumbawamba’s song, “Tubthumping”
  • Mosey to the top of sophomore hill and perform 11’s between squats at the trailers and rows on the handrails.
  • Mosey to the coupon pile and partner up for a DORA. 100 curls, 200 bent rows, and 300 heavy hammers. One partner performs the exercise while the other runs a lap around the small parking lot.

MARY:
No time.

COUNT-OFF & NAME-O-RAMA
10 RUSHers and 6 Bootcampers (no tag for 2.0, S.O.S.)

CIRCLE OF TRUST/BOM:
Lately, I’ve been running close to my house and my 4-year-old son, Paul, wanted to join me one day. Around the 1-mile point, he slipped on some gravel and cut his hand up pretty good. There were tears and we took a couple of minutes to reset, but he got back up and ran the half mile back home. Of course, I was proud and I’ve used that story over and over with him when he needs some extra encouragement, reminding him of how tough and brave he can be.

T-claps to 5K for his openness last Friday. I appreciate the courage to speak out about a very important topic. As I was thinking about his words, I kept coming back to the story with my son. It’s easy to become discouraged when we stumble and fall, but it’s getting back up again when our Father holds out his hand that’s important.

Proverbs 24:16 (NLT) – The godly may trip seven times, but they will get up again. But one disaster is enough to overthrow the wicked.

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

ANNOUNCEMENTS:
June 17 – KARM Dragon Boat race is coming up soon. Booster needs more rowers!

Words can hurt

THE SCENE: nice, warm JUCO morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 10 tempo merkins, 15 Imperial walkers, 10 tempo squats, 5 cherry pickers, 15 Moroccan night club
THA-THANG:
Mosey to JUCOmanjaro. Perform the exercises listed below in order, one set at each line. Repeat list to the top.

  • 5 burpees
  • 10 merkins
  • 15 squats
  • 20, 2-ct Freddie Mercury

Mosey back to the six and finish with them. Once all have reached the top, mosey back down and to the Maple Street parking lot. Perform a 4 corners workout around the building. Run along the long sides and bear crawl the short sides.

  • 20, 2-ct mountain climbers
  • 20 lunges
  • 20 heels to Heaven
  • 20 derkins

AMRAP until time is called.
MARY:
PAX choice, LBCs, side crunches, hello Dolly, big boys
COUNT-OFF & NAME-O-RAMA
9 got it done this morning!
CIRCLE OF TRUST/BOM:
We have all heard the expression “Sticks and stones may break my bones, but words will never hurt me.” We have all probably also heard that this is not a true statement. Words have a major impact on us and our relationships. What we say can make or break someone. I would like to focus specifically on what we joke about. It is enjoyable to laugh, but we need to be careful what we joke about. For example, the most important earthly relationship as a married man is the one with our wife. Making jokes about “the old ball and chain” are entirely inappropriate and reflect at least to some degree what we actually feel. Despite our claim that it is only a joke, it did come from within us.

Mark 7:20-23 – 20 And He was saying, “That which proceeds out of the man, that is what defiles the man. 21 For from within, out of the heart of men, proceed the evil thoughts, [h]fornications, thefts, murders, adulteries, 22 deeds of coveting and wickedness, as well as deceit, sensuality, envy, slander, pride and foolishness. 23 All these evil things proceed from within and defile the man.”

James 3:6 – And the tongue is a fire, the very world of iniquity; the tongue is set among our members as that which defiles the entire body, and sets on fire the course of our life, and is set on fire by hell.

We need to guard our thoughts and our words against these things so that they do not defile us. We are called to love our wives as Christ loved the church and gave Himself up for her (Eph. 5:25).
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Dragon boat race coming up

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!