F3 Knoxville

Tag: Mailbox

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.

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.

Forgetting the Past

THE SCENE Chilly and 30 degrees, otherwise nice

WARM-O-RAMA:

SSH x 20
5 Burpees OYO
Mt Climbers x 15
Tempo Merkins x 15
Freddy Mecury x 30
Tempo Squats
Baby Arm Circles

THA-THANG:

Mosey to Sophomore Hill
4.5 Corners — 20 Burpees > 30 Squats>5 pullups > 40 Merkins > 50 flutter kicks
Mosey to the Picnic Tables
Dora-up: 100 Dirkens, 200 Hello Dolly, 300 Squats (DNF)

 

MARY:
Pickle Pounders, Flutter Kicks, LBCs

CIRCLE OF TRUST/BOM:

Phil 3:13-14
13Brothers 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.

MOLESKIN:

While we take time this Christmas season to reflect and prepare to experience the joy of Jesus’ birth, it can be a trying time for some as the draws to a close.  Let us forget those things we have left done (and those things that we shouldn’t have done) and press forward towards the goal for which we have been called heavenward

ANNOUNCEMENTS:
F3 Christmas party this Saturday at Butter Knife’s house!

Choices at JUCO

THE SCENE: 45 and soggy

F3 WELCOME & DISCLAIMER: administered


WARM-O-RAMA:

All exercises done IC

  • 20 – SSH
  • 10 – windmills
  • 10 – baby arm circles forward and back
  • 5 – cherry pickers
  • 10 – merkins
  • 10 – squats

THA-THANG:
Mosey to parking lot, then bear crawl to first set of parking spots and do 5 BBS . After that, alternate between lunges and bear crawls at at each set of parking spaces across the parking lot with 5 BBS in between. Bear crawl for the final one and perform 5 BBS to finish.

Mosey to the coupon pile and partner up for a DORA. One partner will rifle carry (farmer carry or other carries acceptable also) around first median at end of parking spots while other performs an exercises as follows:

  • 100 – Swings
  • 150 – Curls
  • 200 – Rows
  • 250 – Goblet Squats

Mosey towards the flag and stop for some Spicy Dragons along the way.

Spicy Dragons – Same as Welsh Dragon, but do a low plank before each merkin instead of should taps for a lil’ spice.  Remain in plank position the whole time. Bear crawl forward 4 steps, do 1 low plank, 1 merkin, and 1 plank jack. Repeat adding 1 rep to each exercise each time – bear crawl forward 4 steps, do 2 low planks, 2 merkins, 2 plank jacks, … etc. Go until you get to 10 reps each, you’ve covered 30-50 feet, or until your arms fall off – whichever comes first

MARY:
Two rounds led by Guardrail and one round of Imperial Walkers to finish.

COUNT-OFF & NAME-O-RAMA
10 HIMs and a 2.0 (S.O.S.)

CIRCLE OF TRUST/BOM:

Each of you made the decision to be here today. You took advantage of an opportunity to be better. You made deliberate choices like laying out clothes and setting alarms. You had advance notice about it…workouts are the same time every time on MWF. For each of us, these deliberate choices are creating habits in our lives.

There are other opportunities that will present themselves throughout our daily lives and it is up to us to make the right choice. We won’t have as much advance notice or even time to contemplate whether or not it’s worth the effort to say yes to it. For me, one of these choices came this last Saturday when my son and I made a trip to the dump. I was given an opportunity to help an older lady in front of me with her trash and in doing so teach my son a lesson in helping others, but failed to make the right choice and missed the opportunity before me.

I’m confident that I’ll do better the next time I have an opportunity come up, but I encourage each of you to learn from my mistake and take advantage of the opportunities before you.  Often we think that teaching our children how is in BIG moments or in manufactured ones this time of year, but often it’s the small, organic, teachable moments of everyday life where there is a small window of time to make a lasting impression on the hearts and minds of our children.

Remember these words from Jesus as opportunities present themselves to each of you.

““Then these righteous ones will reply, ‘Lord, when did we ever see you hungry and feed you? Or thirsty and give you something to drink? Or a stranger and show you hospitality? Or naked and give you clothing? When did we ever see you sick or in prison and visit you?’ “And the King will say, ‘I tell you the truth, when you did it to one of the least of these my brothers and sisters, you were doing it to me!’”

‭‭Matthew‬ ‭25‬:‭37‬-‭40‬ ‭NLT‬‬

https://bible.com/bible/116/mat.25.37-40.NLT

ANNOUNCEMENTS:
Check out the Kick Flip’s Nant’an newsletter for all the Christmas happenings going on around F3 Knoxville.

IPC 3 2022 Modeling Discipleship

THE SCENE: Just about right

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
No warm up today. Got a tough IPC so going to get straight to it.
THA-THANG:

IPC 3 2022: https://f3greenwood.wordpress.com/2022/09/18/ironpax-challenge-week-3-571/?s=31

“571”

  • 5 rounds of:
    • 20 Coupon Press
    • 20 Burpee
    • 20 Curl
    • 20 V-ups
    • 20 Goblet Squats
    • 13 Man Makers (Blockees)
    • 400m run

+ 1 Additional 400m run

Note time at finish for your score.

MARY:
None Needed

CIRCLE OF TRUST/BOM:

Monday Kickflip shared about family discipleship through key moments
Wednesday Commission shared about family discipleship through teaching/training.
Today I will share about family discipleship through modeling. When I think of modeling I think of Deut 6:5-8.

5 You shall love the LORD your God with all your heart and with all your soul and with all your might. 6 And these words that I command you today shall be on your heart. 7 You shall teach them diligently to your children, and shall talk of them when you sit in your house, and when you walk by the way, and when you lie down, and when you rise. 8 You shall bind them as a sign on your hand, and they shall be as frontlets between your eyes.

— Deuteronomy 6:5–8 (ESV)

  1. The first thing to notice: the priority of God. Out of our love for God comes our motivation for discipleship. He must come first. And he wants to be first at everything! He wants us to love him with every part of our person.
  2. The second thing to note is when to model. All the time! There is literally never a bad time. Going to bed and getting up. Sitting and walking. We’re always modeling and there is never a bad time to be teaching about God and his character.

When do you model for your family? Some pax shared times they model. Praying for meals and at bedtime, reading God’s word, etc.

The challenge today is to first follow God with everything. Second, take every opportunity to share with your family along the way.