F3 Knoxville

Tag: Mailbox

Maracan Chaos and Food

THE SCENE: 36, dry and wonderful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Maracan Night clubs, Maracan Rockets (i used the wrong name so we stuck with all things Maracan), Maracan Cherry Pickers, Ladder Tyson merkin up to 5, Mountain climbers

THA-THANG:
This workout followed Guardrail’s attention span, so a little of everything:

  • Racoon crawl the perimeter of an island in the parking lot
  • 15 Guardrail Dips, because
  • Green light length Plank
  • 15 Monkey Humpers at the intersection of HV & Bryant
  • Crazy Apple double apple sauce Indian run in the dark, glad no one collided, but at least we didn’t notice the hill was huge.
  • Found 5 abandoned CMUs that we returned to their proper home
    • 10 Merkins & CMU Rifle Carry
    • 10 Thruster & Lunge Walk
    • 10 Heavy American Hammer & Bear Crawl
    • 20 Triceps curls & Bernie loop
  • 5 Pull ups while others held a canoe & boat
  • Returned the CMU and did a wall sit
  • 11’s on the hill behind the railing with Smurf Jax at the bottom, Plank Jax at top
  • Ladder sprint in the biggest parking lot
    • 10 Burpee, Sprint to 1st line
    • 20 Maracan LBC, Sprint to 2nd line
    • 30 Maracan Squats, Sprint to the 3rd line

MARY:
Plenty of time for Core: Flutter kicks, Box cutter, Super rows, Heels to heaven, LBC, Freddie Mercury
CIRCLE OF TRUST/BOM:
Be like Jesus – Eat with someone

“The Son of Man has come eating and drinking” Luke 7:34a

While not the main point of the verse, the fact is Jesus connected with people over food.  We should do the same.  The challenge is simple.  Before this time next week, take someone to a meal or coffee or better yet have them in your home.

invite someone from work, someone here (or who hasn’t been here in a while) or someone you don’t know

Bananas distributed as a reminder to share food.

ANNOUNCEMENTS:
CSAUP event at Asylum next weekend!  Register

T-shirt order deadline is upon us.  Just need 1 or 2 more I think.

Wesley House donations still open!

Stone Cold “Pax” of Weirdos

THE SCENE: What you picture when you say SYITG. Cold and wet.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Someone said Fitness, Faith, and Fellowship
Cherry Pickers (while someone did 10 burpees)
10 Windmills in cadence
Side straddle hop in cadence 20
10 tempo merkins
Tempo squats
Motivators 8x
10 fighter merkins
THA-THANG:
5 mins of CORE
Crunchy frogs 🐸 x20, BBS,Plank w/ variations, Superman, BBS, etc…
Mosey to the coupon pile

  • 20 merkins
  • Run the stairs
  • 5 pull ups
  • BBS x 20
  • Run down the stairs
  • Curls x 20
  • Walking lunges to the dumpster
  • Bernie back
  • Thrusters x 15
  • Rinse and repeat 🔁

Mosey to the center of campus

  • Shawn T’s 45 seconds or so…each side

Mosey to the more centerer of campus

  • Tricep Dips x 20
  • Derkins x 20

Mosey to the Arts building

  • American Hammers
  • Flutter Kicks
  • Fighter Merkins

MARY:
Jail Break (if that counts?)
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:
Last Friday Spotter passed the flag to me. I’m very honored and hope to do YOU and JUCO justice.

I wanted to take a minute to thank Spotter for his leadership. He did a great job as our AOQ. He exemplifies what a true HIM is. He pushed us to be better on and off the court. As I’m sure he will continue to do.

I think it’s really cool that he was able to catch some random guy jogging through the parking lot and bring him into F3. And then to be able to pass the flag off to the person he recruited. That’s exactly what we’re supposed to do.

Truth is he found a broken man and gave him hope and another chance. I’m so thankful he did!

“A good man brings good things out of the good stored up in his heart, and an evil man brings evil things out of the evil stored up in his heart. For the mouth speaks what the heart is full of.”
Luke 6:45 NIV
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:

  • JUCO Shirt Orders extended 2 weeks. Let’s order some shirts fellas! Special Thank You to Pool Boy for taking the lead on this.
  • CSAUP Feb 26th
  • Camping/Hiking Trip with The Project bros 4/1

What love is not

THE SCENE: cold and a little breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 15 Imperial walkers, 10 tempo squats
THA-THANG:
Mosey to coupon pile for an AMRAP style workout.

  • 20 curls
  • 20 thrusters
  • Run up the stairs
  • 20 merkins
  • 5 toes to bar or 10 leg lifts
  • Run back down and to the left
  • At the end of the parking lot, 5 burpees
  • Run back to start
  • Rinse and repeat

MARY:
20 flutter kicks IC, 15 Heels to heaven, Protractor
COUNT-OFF & NAME-O-RAMA
14 enjoyed the chilly morning.
CIRCLE OF TRUST/BOM:
“Love is patient, love is kind and is not jealous; love does not brag and is not arrogant, does not act unbecomingly; it does not seek its own, is not provoked, does not take into account a wrong suffered, does not rejoice in unrighteousness, but rejoices with the truth;”-1 Corinthians 13:4‭-‬6 NASB1995

I thought I would share this passage as a reminder to us all how we should act. We need to remember to act with humility in all we do – no bragging. We should act honorably and think of others needs before our own. We should not keep a tally of all that someone has wronged us, but we should truly forgive. We should rejoice in the Truth.

MOLESKIN:
Great to be back leading a workout at JUCO!

Epiphany

THE SCENE: Nutcracker COLD.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1. Lap around Parking Lot
2. Projectivator x12
3. Squat (4-ct/IC) x12
4. Tempo Merk x12
5. Mtn Climber x12
6. LBAC F/B X12
7. Moroccan x12
8. Grady Corns x12
9. Chattanooga Cherry Pickers x12
10. 12 Burpees OYO
11. Stretch OYO
12. Mosey to Recruiting Ctr

THA-THANG:

 FLORA 1-2-3 (partner up, 1CMU/PAX)
1. Upper: P1 – 100 Diamond Merk (switch every 10)
P2 – Plank on CMU
P1+P2 Lap Parking Lot with CMU
2. CORE: P1 – 200 LBC (switch every 20)
P2 – Hold legs 6” w/ CMU above head
P1+P2 Lap parking lot with CMU
3. LOWER: P1 – 300 Squats w/ CMU (switch every 25)
P2 – Al Gore with CMU
P1+P2 Lap parking lot with CMU

 ON THE MOVE – 1 CMU/PAX 
1. Lunges – 20 Squats
2. Rifle Carry – 20 Curls
3. Bear Crawl – 20 Thrusters
4. Mosey – 20 Tri Extensions

(didn’t have time for the rest of this)
5. Lunges – 10 Blockees
6. Rifle Carry – 20 Am Hammers (2-ct)
7. Bear Crawl – 20 Kettle Swings
8. Mosey – 20 Good Mornings

MARY:
NO TIME

COUNT-OFF & NAME-O-RAMA
7STRONG: Kickflip, Mathlete, Tuba, Rocket, Slappy, and “FNG Mailbox”

CIRCLE OF TRUST/BOM:
“Epiphany, also known as Theophany in the east, is a Christian feast day that celebrates the revelation of God incarnate as Jesus Christ.
In Western Christianity, the feast commemorates principally (but not solely) the visit of the Magi to the Christ Child, and thus Jesus Christ’s physical manifestation to the Gentiles.” (Wikipedia)

Epiphany – (1): a usually sudden manifestation or perception of the essential nature or meaning of something. (2): an intuitive grasp of reality through something (such as an event) usually simple and striking. (3): an illuminating discovery, realization, or disclosure.

Matt 2:1-12 (ESV)
2 Now after Jesus was born in Bethlehem of Judea in the days of Herod the king, behold, wise men from the east came to Jerusalem, 2 saying, “Where is he who has been born king of the Jews? For we saw his star when it rose and have come to worship him.” 3 When Herod the king heard this, he was troubled, and all Jerusalem with him; 4 and assembling all the chief priests and scribes of the people, he inquired of them where the Christ was to be born. 5 They told him, “In Bethlehem of Judea, for so it is written by the prophet:
6 “‘And you, O Bethlehem, in the land of Judah,
are by no means least among the rulers of Judah;
for from you shall come a ruler
who will shepherd my people Israel.’”
7 Then Herod summoned the wise men secretly and ascertained from them what time the star had appeared. 8 And he sent them to Bethlehem, saying, “Go and search diligently for the child, and when you have found him, bring me word, that I too may come and worship him.” 9 After listening to the king, they went on their way. And behold, the star that they had seen when it rose went before them until it came to rest over the place where the child was. 10 When they saw the star, they rejoiced exceedingly with great joy. 11 And going into the house, they saw the child with Mary his mother, and they fell down and worshiped him. Then, opening their treasures, they offered him gifts, gold and frankincense and myrrh. 12 And being warned in a dream not to return to Herod, they departed to their own country by another way.

1. God still manifests Himself to us.
2. Wise men still seek Him – from all traditions
3. Wise men meditate on the Word.
4. Wise men worship Him – and don’t come empty handed.
5. Wise men listen when God speaks.

MOLESKIN:
Prayed for Cecily giving birth today, Dave and family with covid and grandmother living with them, Chris travelling to visit Grandma Billie for safety and peace, Slappy’s family retreat

ANNOUNCEMENTS:
Family Q coming Feb 5 – deets in Slack

Don’t Die Hard! Die Right With The Lord!

THE SCENE: 33 degrees and it felt great!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 10
  • Overhead Claps X 10 (IC)
  • Baby Arm Circles Forward & Backwards X 10
  • Randys – up 6-12 and down 6-12 inches X 20
  • Tempo Squats (IC) 4 CT
  • Tempo Merkins (IC) X 10
  • Mosey to CMU Pile

THA-THANG:

Nakatomi Plaza Tower from Die Hard had 35 floors, so we did 35 squats to kick off the workout.

John McClanes versus Hans Grubers

We re-enacted Hans Gruber falling out of Nakatomi Tower by seeing who could hang on the pulll-up bars; 2 groups of 6 men; Lil Spice won Heat A & Wheelchair won Heat B; we all did wall squats while we waited.

This is fun battle between McClane and Gruber which featured 15 reps of the following exercises in cadence:

  • CMU squats
  • CMU press
  • CMU curls
  • CMU swings
  • CMU triceps

At the end of these exercises, 1 McClane team member and 1 Gruber team member were timed for 1 minute to see who can do the most reps of one of the exercises in the round.

  • Round 1:         Hand Release Merkins
  • Round 2:         Squats
  • Round 3:         Big Boy Sit-Ups
  • Round 4:         American Hammers
  • Round 5:         Merkins
  • Round 6:         Calf Raises

Hans Gruber’s team won…but not in the movie…which WAS A CHRISTMAS MOVIE!

MARY:

Planks to Little Drummer Boy by Bing Crosby – we did merkins during (rump bump bump bump)

COUNT-OFF & NAME-O-RAMA

16 men combined between Rush and Bootcamp

CIRCLE OF TRUST/BOM:

Drew & Laura Stockton are from Sweetwater but sold everything and are full-time missionaries in Nicaragua.  I met Drew back in 2018, helped him develop a fundraising plan to ask family, friends, neighbors, church members and churches to help them fulfill God’s calling to sell everything and move to the 2nd poorest country in the Americas to serve the poor and unchurched.

Since 2018, my wife and I support them monthly.  On Sunday, they came to speak to my church Life Group (they are in the US visiting family over Christmas).

They shared triumphs and tribulations along with some valuable life lessons.

They miss a community of friends to hang out with, encourage, and support each others (especially her) – Lesson – be a community to those in your sphere of influence; even if serving as a missionary is your calling, we all need a community!

If God keeps telling you something, listen and do it (ie. become full-time missionaries or teaching English for free to help people get out of poverty)

If God asks you to do something and you don’t know how, he will find the way to make it happen

Things happen on God’s time, not ours.  When it’s meant to be, it will!

Luke 11:28 “He replied, “Blessed rather are those who hear the word of God and obey it.”

1 John 5:14 “This is the confidence we have in approaching God: that if we ask anything according to his will, he hears us.”

Matthew 7:24 “Therefore everyone who hears these words of mine and puts them into practice is like a wise man who built his house on the rock.”

ANNOUNCEMENTS:

  • Pool Boy on Q Friday at JUCO
  • 2.0 Workout at the Project on Friday