F3 Knoxville

Tag: Mailbox

The Perfect Gift: Time

THE SCENE: Clear and a crisp 28 degrees
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:

SSH-cadence x 20
Arm circles-cadence each direction x 16
Cherry pickers x 10
30 sec on own

THA-THANG:

Mosey to open square with short wall

  • Dips x 20
  • step ups x 20
  • Heels to heaven x 20

Mosey to back hill/circle drive, 3 corners Pyramid over and back

1st and 3rd corner

  • 5 burpees
  • 10 Merkins
  • 15 BBS
  • 20 squats

Top of Pyramid

  • 20 squats
  • 15 BBS
  • 10 Merkins
  • 5 burpees

Mosey to Coupon pile

  • Overhead press with CMU/coupon x 20
  • Stairs up, core exercise of choice, stairs down
  • Swings with CMU/coupon x 20
  • Stairs up, core exercise of choice, stairs down
  • Heavy Squats x 20

Mosey to parking lot

  • 10 calf raises on curb
  • Run to first line, 5 burpees, back to curb, 10 calf raises
  • Run to 2nd line, 10 merkins, back to curb, 10 calf raises
  • Run to 3rd line, 15 BBS, back to curb, 10 calf raises
  • Run to 4th line, 20 squats, back to curb, 10 calf raises

Mosey to flag

  • Flutter kicks x 20
  • Hello dolly x 20
  • Pickle poppers until time

CIRCLE OF TRUST/BOM:

Went through story of book by CFA

The reason I tell that story is to help illustrate how our time can be the perfect gift. There are only 24 hours in a day so how we spend our time is important. It doesn’t matter how much we make or how much stuff we have, our time is limited.

So I have 3 challenges to put out there:

  • Be more intentional/present in current situations. Easiest and doesn’t require sacrificing time
  • Find someone (friend/family) to spend more time with
  • More time in the word-study the Bible, not just read

James 4: 13-14

Come now, you who says, “Today or tomorrow we will travel to such and such a city and spend a year there and do business and make a profit.” Yet you do not know what tomorrow will bring – what your life will be! For you are like a vapor that appears for a little while, then vanishes

Leave you with this quote from C.T. Studd, England’s most famous Cricketer. Most famous cricket player at the time and quit to become a missionary

“Only one life, ‘twill soon be past; only what’s done for Christ will last” –

MOLESKIN:
My first VQ. Thanks to all who came out and enjoyed the gloom with me.

Killer Abs

THE SCENE:

40’s and clear

F3 WELCOME & DISCLAIMER

Given and received.
WARM-O-RAMA:

Cherry Pickers
Tempo Squats
Harry Rockets
Tempo Merkins
Baby arm circles forward
Baby arm circles back

THA-THANG:
Mosy to the big parking lot by the new math/science building.
Start with 5 hand-release-merkins and run to the first exercise. Complete the first and return to start. Do 5 HRM at the start every time and then continue to the next exercise. Continue down the ladder doing an exercise and then return to the start for 5 HRMs.

Exercises are:

  • 20 BBS
  • 40 Pickle Pounders
  • 60 Box cutters
  • 80 Hello Dolly’s
  • 100 LBC
  • 80 Freddy Mercury
  • 60 Pickle Pointer
  • 40 Flutter Kicks
  • 20 Rainbow Drops

Finish it out with some exercises at the math/science building wall:

  • 20 Derkins
  • 20 Step ups
  • 20 Irkins
  • 20 Box Jumps

MARY:
Imperial walkers
Hill Billy Walkers

CIRCLE OF TRUST/BOM:

Little Known Facts About Laziness #5

Let’s review the facts…

Fact #5 – Laziness begets laziness

Consider this verse:

Slothfulness casts into deep sleep and an idle person will suffer hunger.

– Psalm 19:15

The first part of this verse indicates laziness makes you tired or sleepy. Notice it’s not the other way around. It’s not that tiredness makes you lazy. It’s not that you’re tired so you are lazy, it’s the other way. Laziness makes you tired. We can’t even trust our feelings and body in this case.

Also, remember fact #2: The sluggard is wiser in his own eyes than seven men who can answer sensibly.

The lazy are self-deceived. They can’t trust their thoughts and now they can’t trust their feelings. This is getting tricky and a cycle that be a trap. You think you’re tired and need to rest but maybe you’re just lazy?

Of course, tiredness is a thing and real but we can’t always trust our self-evaluation.

I challenge all of you to watch out for this laziness trap.

JUCO Metric #1 January 2022

THE SCENE: Misting, dark, and cold. Perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops in cadence 25
5 burpees OYO
Windmills in cadence 10
Arm rotations forwards in cadence 12
Arm rotations backwards in cadence 12
Cherry Pickers in cadence 6
Tempo Squats 10

THA-THANG:
Mosey to the coupon pile. Grab a coupon, set a 30 min timer, and get after it…

Metric Workout #1
(Every man will need 1 CMU)
Set a timer for 30 minutes.
Complete as many cumulative reps as you can in that time.
The following list of exercises are performed in sets of 25 reps. After completing a set of 25 reps, put down your CMU, run 25 yards, do 2 burpees, return to your CMU, and continue.
Here are the exercises:
– 150 curls
– 125 heavy squats
– 100 OHP
– 75 CMU swings
– 50 Thrusters
– 25 Blockees
When you finish the Blockees, start back at the top with curls.
It will look like this:
25 curls → 25 yard run → 2 burpees → 25 yard run → 25 curls…repeat until 150 curls are finished, then switch to squats…etc.
Once through the entire circuit is 525 reps (burpees do not count toward total).
How many cumulative reps can you complete?
Enter your Total Rep Count on the form.
This workout will be used to set your baseline score.  We’ll repeat it in July and you can see how your King is accelerating!

Mosey back to the flag with a 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:
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.

Faithful : the 5th pillar
The verse for this pillar is Matthew 25:23

“The master said, ‘Well done, my good and faithful servant. You have been faithful in handling this small amount, so now I will give you many more responsibilities. Let’s celebrate together!’”
Matthew 25:23 NLT

Be Full of Faith! Keep giving and you will never be without!!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Convergence at Rampart 7a tomorrow. Clown Cars leaving JUCO at 6:15a

Showing Love to the Duck Pond

THE SCENE: Chilly 40 degrees, but no rain…

WARM-O-RAMA:

SSH
Failure to Launch
Diamond Merkins
Mt Climbers
TN Rocking Chair

THA-THANG:

Mosey to the new math building–4 corner warm up
10 Dips IC
20 Flutter Kicks (IC)
20 Diamond Merkins
30 Squats
Mosey to the Pond
Run around the pond twice – stopping at each “corner” and doing the following
10 Burpees
20 Freddy Mercuries (2-count)
20 Diamond Merkins
30 Squats
Mosey to the courtyard
20 Step Ups
3 corners – 20 2-count flutter kicks, 22 Diamond Merkins, 30ish Squats
Mosey to 05 Parking Lot
Run across the lot stopping at light posts and doing 10 Iron Mikes
Monkey Humpers at the end

MARY:
Hello Dolly

CIRCLE OF TRUST/BOM:

Heb 11:6 And without faith it is impossible to please God, because anyone who comes to him must believe that he exists and that he rewards those who earnestly seek him.
Friday Erector talked about Fellowship, so I thought I’d continue the discussion on the 3rd F.  This passage could easily be taken out of context, but let’s look closer.  We have two areas of action (AFTER coming to him) – believing in God and earnestly seeking him.  What does that look like?  Earnest is more than a flippant prayer before a meal or dragging yourself out of bed to attend church in a robotic manner.  There is a fulfilling life to one who EARNESTLY seeks God, spending time with him, learning how to please Him through diligently studying and committing His Word to your heart.  Don’t just believe he exists (even demons do that), but resolve today to EARNESTLY seek him.

New Year, New Opportunity

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
5 Burpees OYO
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Tempo squats
Merkins to “Sally Up” song
Side straddle hop in cadence 20

THA-THANG:
Snake run to coupon pile.

  • 20 curls, run steps, 5 pull ups, 20 curls, 10 thrusters
  • Mosey through campus with the person in the back sprinting to the front.
  • Stopping for 20 BBS, 20 Merkins, 20 guard rail dips
  • Mosey to JUCOManjaro
  • Run to hash mark, 20 2-count flutter kicks
  • Run to next hash mark, 20 squats
  • Rinse and Repeat until we run out of hill or time… Today we ran out of time.
  • Mosey back to the flag.

MARY:
Side cruches (I think… Erector was leading while I grabbed my notes for the BOM).
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:
We typically use this time between Christmas and New Year’s as a time of reflection.
As we wrap up 2022, did you accomplish what you set out to do?
Why or why not? Does it even matter, now that you’re looking back at it, or have priorities shifted?

21 Tips for a Positive New Year
Updated for 2023
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! Watch This.
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. [ Tweet This ]
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. Download a free No Complaining Kit here.
15. Read more books than you did in 2022. I happen to know of a few good ones. : )
16. Don’t seek happiness. Instead live with love, passion and purpose and happiness will find you.
21 Tips for 2023
17. 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.
18. The next time you “fail” remember that it’s not meant to define you. It’s meant to refine you.
19. Smile and laugh more. They are natural anti-depressants.
20. Make time for relationships. We are better together and the more we connect with great friends the more enjoyable life becomes.
21. Enjoy the ride. You only have one ride through life so make the most of it and enjoy it.

“He humbled you, causing you to hunger and then feeding you with manna, which neither you nor your ancestors had known, to teach you that man does not live on bread alone but on every word that comes from the mouth of the Lord.”
Deuteronomy 8:3 NIV

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Convergence 7a 1/7 at Bomb Shelter