F3 Knoxville

Tag: Mailbox

Monday Punday

THE SCENE: Rain stopped but still wet

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The usual
THAThang

Mosey to coupons, audible to pull-up bars.   5 pull-ups, 20 Merkins, a couple times

Grab a coupon/CMU and mosey to Rec Center Hill.   One PAX run to top of hill and do a burpees while rest try to avoid counting while doing exercises until they return.   Start new exercise and next PAX run.   Q had a few suggestions and then passed the run around.   Good mumble chatter while trying not to count, harder to do then you would think.   Puns were provided in appropriate fashion, Data would have been proud.
MARY:
Just a little…
COUNT-OFF & NAME-O-RAMA
Fabulous Five

CIRCLE OF TRUST/BOM:
Remember to say yes.  For me, most fulfilling times as a father are when our family and kids are laughing and having fun together.   Most of the time this happens as a random request to play a game or throw a ball or go get ice cream, etc.   As my kids have grown and reality sinks in of our remaining time together dwindles, I am more convicted then ever to make sure I say yes and try to prioritize quality time with each of my children regardless what that might be.  We still play hide and go seek in the dark and enjoy trying to scare each other.    The requests have changed over the years but my hearts desire to say yes hasn’t.  When looking in the mirror at time that has gone by nothing really was more important then making sure your children felt prioritized and valued.

MOLESKIN:

ANNOUNCEMENTS:
Shovel flag hand off next Friday – Guardrail next AOQ

Dora and Ducks

THE SCENE: 39 and chilly, but clear
WARM-O-RAMA:

SSH
Tempo Squats
Diamond Merkins
Mountain Climbers
Windmill
Diamond Tempo Merkins

THA-THANG:

Mosey to the Courtyard – Dora up
100 Diamond Derkins
200 2-Count Flutter Kicks
300 Squats
Mosey to the Duck Pond
Burpee half-mile; 1 small lap around the pond, stopping 5 times to do ~10 burpees
Mosey back to flag for Mary

MARY:

Dips
Freddy Mercuries
Hello Dolly
Imperial Walkers

CIRCLE OF TRUST/BOM:

Eccl 4:9-10
9 Two are better than one, because they have a good reward for their toil. 10 For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up!

MOLESKIN:

– Great to have the fellowship of brothers to lift you up…I appreciate the great prayer and support since my mom’s passing

 

Blocks, the Sequel

THE SCENE:

Crisp, clear, 45 degrees

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
1. SSH 2. Morrocan Nightclubs 3. Imperial Walkers 4. Tempo Squats 5. Burpees OYO

THA-THANG:

Football Mosey – Run and Pass duos with drops to do 2 Burpees (both), around Career Path Way to CMU pile.

Grab a CMU and walk to the base of Stadium Hill. 6 sets of 50 Reps (broken into 2 sets of 25). Between each 25, take one lap up Stadium Hill and back.

1. OHP (25 Reps x 2)

2. Curls (25 Reps x 2)

3. Tricep Press (25 Reps x 2)

4. Bench Press (25 Reps x 2)

5. Lawnmower Pulls (25 Reps x 2)

6. Skull Crushers (25 Reps x 2)

Rifle carry CMU’s back to pile.

Everyone finish with 10 Burpees.

Football Mosey (with burpees) back to COT with 1 stop for Mary (Flutter kicks)

Back at COT, we got in some Hello Dolly, Hover Crunches (not the name), Box Cutters, Freddie Mercuries

COUNT-OFF & NAME-O-RAMA

12 HIMS, including 7 RUSHers

CIRCLE OF TRUST/BOM:

MAKING REAL CONNECTIONS

I’ve always struggled to listen intently to others. A few years ago, I was really put to the test when I went to work for a bank, taking on the role of a “Personal” banker! I was going to have to start listening to people. I was going to have to listen intently to their story and provide solutions that fit their individual needs…not mine. I was going to have to start putting THEM first.

If you call yourself a Christian, it’s important that, more often than not, we put others before ourselves. In Philippians chapter 2:3-4, Paul challenges us to be Christ’s example and “Do nothing from selfish ambition or conceit, but in humility count others more significant than yourselves. 4 Let each of you look not only to his own interests, but also to the interests of others. 5 Have this mind among yourselves, which is yours in Christ Jesus,…”
We have to look different because of who we serve and because of the One who served us.

I’ve recently talked about the importance of relationships and forgiveness, and then I thought and read about ways we can start to have more meaningful conversations with others:

1. We should be present with them. It’s not easy today but it’s very simple. Give someone your full attention. Put away your phone and other distractions. Be in the moment!

2. Ask Questions. Ask open ended questions. “What is most important in your life right now?”, “What struggles are you having at home?”, or simply “What do you mean by that”? This will help gain understanding and make it less likely that we’ll misrepresent them. They will feel valued and heard. Questions are also disarming and can help break down some walls.

3. Be honest! Allow yourself to say you don’t know. It’s okay to not know everything. This can lead to more questions and show honest humility about your own knowledge. People will see and remember this about you.

4. Last and this goes back to the beginning of my story. Listen intently! Go into the conversation with a genuine interest in getting to know them, even if you disagree about something. In The 7 Habits of Highly Effective People, Steven Covey says, “Most people do not listen with the intent to understand; they listen with the intent to reply. We might ask a question but then not really listen to the response. We’re already having a conversation in our head while they are still talking. I say that because that I do it! Listen intently.

Remember that all people are created by God, bearing His image. This makes them worthy of our time and attention. So let’s follow Christ’s lead and start working on our conversations today.

ANNOUNCEMENTS:
Escape from Haw Ridge – this Friday

Sweet Sweet Candy Pyramid

THE SCENE: Very warm compared to recent weather

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tempo Squats
  • Tempo Merkins
  • Wind Mills
  • Cherry Pickers

THA-THANG:

Easter Candy Pyramid

The PAX voted on their favorite Easter candy. Each candy was an exercise and the candy order determined the exercise order of the pyramid.

Exercise Order

  1. Merkin x 10 = 10 [Reece’s Eggs]
  2. American Hammers x 10 = 20 [Starburst Jelly Beans]
  3. Dips x 10 = 30 (reduced to 15 after first few rounds) [M & M’s]
  4. Burpees = 4 [Cadbury Mini Eggs]
  5. Lap around the building [Chocolate Bunny]
  6. BBS x 5 = 30 [Peeps]
  7. Squats x 5 = 35 [Cadbury Eggs]
  8. Step ups x 5 = 40 [Whopper Robin Eggs]

You start at 1. Once completed each level you start over and complete the next level. (1,2) Next start over and do 3 levels (1,2,3). After completing level 8, start over and complete 1-7 dropping a level each time till you’re completed a single level 1.

Most made it through level 8 and several made it several levels further.

MARY:

Crunches for the last minute.

CIRCLE OF TRUST/BOM:

Little Known Facts About Laziness #6

Let’s review the facts…

Fact #6 – The lazy way is the hardest way

Prov 15:19 – The way of the lazy man is like a hedge of thorns: Those who are lazy may not see it in themselves.

We often choose the lazy way because it seems easier. But it’s not! It’s like a hedge of thorns. I was recently reading about the Barkley Marathon. It’s a super hard marathon and it’s hard for many reasons. But one of those reasons is it takes place through the smoky mountains which are full of briars. You’re fighting through thick brambles and thorns that are tearing at you. It’s incredibly tough and miserable. This is what the lazy way is like.

Prov 18:9 – He who is slothful in his work Is a brother to him who is a great destroyer.

This is not a gentle rebuke. This is a serious issue. Being a little slack is the same as walking in with a sledge hammer and taking everything down.

Prov 12:24 – The hand of the diligent shall bear rule; But the slothful shall be put under taskwork.

Prov 10:4 – He who has a slack hand becomes poor, but the hand of the diligent makes rich

It’s amazing how many verses deal with laziness. It doesn’t seem to be a really big issue in the world but apparently Proverbs thinks overwise. Consider yourself and where you are lazy.

ANNOUNCEMENTS:
Sign up for Escape from Haw Ridge. Still room on teams.

Fire-Starter!

THE SCENE: 57 Degrees and Dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
10 Tempo squats
10 Hairy Rockettes
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Cherry Pickers
10 Windmills in cadence
Bear Crawl in and shake hands/Crawl Bear back
5 burpees on your own
Bear Crawl in and shake hands/Crawl Bear back

THA-THANG:
Mosey to the large parking lot for drills with the HIM in the back sprinting to the front

  • Drills: Side Shuffles, Side to side lunges with toe touches, Hi skips, Lunges, High Knees, Butt-Kicks, and Bear Crawl
  • Hold Plank for the 6/ 20 Pickle Pounders

Mosey to Sophmore Hill lot for drills with the HIM in the back snaking to the front

  • 20 Flutter Kicks
  • Bernie the hill
  • 8 count Merkins

Mosey to Pull-Up bars

  • Half did 5 Pull Ups / while half did Freddy Mercuries x2

Mosey to the Coupon Pile

  • 20 Curls / Rifle Carry to the Stadium
  • Bear Crawl to the top / 2 Burpees
  • Partner Up for Wheel Barrows
  • 20 Tris / Rifle Carry to the coupon pile
  • 20 OHP

Mosey with the HIM in front falling off for 2 Burpees

  • Stopping for 20 Dead Bugs

Mosey back to the flag stopping for some 15 Soul Claps. JAIL BREAK!

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