Mailbox – Page 26 – F3 Knoxville

H.O.P.E.

December 10, 2021 Butter Knife

THE SCENE: Warm and dry… Until we started sweating.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 tempo merkins
Tempo squats
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Motivators 8x
Moroccan nightclub 20

THA-THANG:
Mosey to the next parking lot for 5 mins of CORE:

BBS
Plank w/ variations
Superman
Flutter kicks x20
Right heel on left knee left elbow to right knee x20
Other side x20

Mosey to cone in Large parking lot. Start at the first cone travel to the next cone via

Sprint
Bear Crawl
Walking Lunges
Flutter kicks x 20

Mosey to JUCOManjaro

Sprint to first line
Bear Crawl to the next line
Walking Lunges to the next line
Flutter kicks x 20
Rinse and Repeat x3
Continue to the top and stopping at each tick mark for whatever exercise was called out

Mosey to Hard Knox Parking Lot for some Man-Makers x20
MARY:
Scissors x20
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:
Hallerin Hinton Hill spoke at my church a couple of weeks ago. His message was on hope.
He said Hope is a habit
We need to practice hope
Remember when you’re at rock bottom, things can only get better.

I was hanging out at rock bottom when I was invited to workout with you.

I lost my job of 20 years and had no idea of how I was going to support my wife and kids.

Thanks Spotter for inviting me out!

“As tears were coming down the hope was rising up.”

4 things people with hope have:
1. H-healing
2. O-opportunities: turn obstacles into opportunity!
3. P-progress: Fix more than they break & leave more than they take
4. E-encouragement: literally means to make courage

Be in the habit of hope!

You gentlemen give me hope and challenge me to be a better man. I’m so happy to have you in my life.

2 Corinthians 12:9
Each time he said,”My grace is all you need, My power works best in weakness.” So now I am glad to boast about my weaknesses, so that the power of Christ can work through me.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
F3 Float at Oak Ridge Christmas Parade 6p (reach out to Kick Flip in Slack)

Judge Judy’s Christmas Party 5p – 8p (Adult Only event HIMs and Ms only)

WELCOME: Little Spice AKA Jackie Chad

Suicides and Advent

November 29, 2021 Wheelchair

THE SCENE: A cool, brisk morning in the upper 20s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warmup with Cherry Pickers, Side Straddle Hops, Little Baby Arm Circles Forward/Backward, Tempo Merkins, Harry Rockettes.
THA-THANG:
Suicide with no sprints in the parking lot. Each line we did 2 burpees, then 4 burpees, then 6 burpees.

Mosey to the parking lot next to the big pond.

Suicide around the pond stopping at each corner.
First corner: 10 merkins, 10 squats, 10 BBS
Second corner: 20 merkins, 20 squats, 20 BBS
Third corner: 30 merkins, 30 squats, 30 BBS

Mosey to the courtyard and partner up for Dora.

One partner runs around the courtyard while the other does
150 merkins
100 squats
100 BBS

CIRCLE OF TRUST/BOM:
Now that we are nearing the Advent season, part of this season is to look back at what Jesus did for us when He came to earth and gave us hope and salvation through the Cross. But the other part of the Advent season is to look forward in the hope of His return, His second coming. And one verse I have been thinking on is Psalm 27:4, which says:

“One thing I ask from the Lord, this only do I seek: that I may dwell in the house of the Lord all the days of my life, to gaze on the beauty of the Lord and to seek Him in His temple.”

And if you look at the people in the Bible who have seen the Lord, they are always so stunned at seeing Him. Isaiah, when he sees God, says, “Woe is me” or Moses, after seeing the Lord on Mount Sinai, he comes down from the mountain and his face is glowing from being with the Lord. So, this was just an encouragement to look forward to the Lord’s second coming in this Advent season as well as look back.

Welcome Back Dora – Lo hicimos!

November 16, 2021 Bobbitt

THE SCENE: A cozy 34 with minimal cloud cover and a 6mph northeasterly wind.

F3 WELCOME & DISCLAIMER
Check and check!

WARM-O-RAMA:
SSH (x10)
Willie Mays Hayes (x10)
Tempo Squats (x10)
Cherry Pickers (of the Knoxville variety) (x10)
FLBAC (x10)
RLBAC (x10)
Cherry Pickers (of the Chattanooga variety – if you don’t feel it in your fingers, it’s a modification!) (x10)
Grady Corn (x10)
SSH (x10)

Mosey to the track.

THA-THANG:
Pax partner up for a Two-Man Dora with a lap around the track in between each round! Partners complete reps collectively. One pax traveled from sideline to cones at the center of the football field and back, the other works the reps, then flapjack. Once total reps complete, both HIM’s take a lap.

Mosey to the flag for Mary.

MARY: Dealer’s Choice
Bobbitt – LBCs (x15)
Borg – Freddie Mercury (x20)
Tuba’s back row thingies that cause YHC to regurgitate his morning coffee (x20)
Mathlete – Hello Dollies (x25)

CIRCLE OF TRUST/BOM:
YHC discussed the difficulty of having to talk about death to someone who was dying. Shared about experiencing doubt, fear, and hesitation. Often we are asked to do hard things that create this kind of reaction in our lives.

YHC also discussed a podcast in which a pilot in training had lost an engine and the plane started going out of control. The trainer simply came over the coms and said “Kick its @$$” (pardon YHC’s crudity) to which the pilot responded by mustering up a ferocity to quell the fear and take control of the plane.

F3 has been the primary place that YHC has learned to recognize the voices of hesitation and doubt, primarily when the alarm goes off to head to the gloom. It has also been the place to recognize the voices of other pax that speak truth and encouragement in the face of doubt.

Romans 5:3-5 says, “And not only that, but we also boast in our sufferings, knowing that suffering produces endurance,and endurance produces character, and character produces hope…”
^{We know how this works}

We know how this works. The more we do difficult things, the more we experience endurance. The more endurance, the more character. The more character, the more hope. However, Paul continues…

“…and hope does not disappoint us, because God’s love has been poured into our hearts through the Holy Spirit that has been given to us.”

We not only need learn to listen to the lies of doubt, worry, and hesitation, we need HIM’s around us to help us hear otherwise and “Kick its Boutté”, but we also must learn to listen to the Spirit within us. This is an assurance of God’s work within us which fortifies and strengthens our hope.

MOLESKIN:
You know things are getting severe when Snaggletooth lets out the “Cha-hoo!” Borg noted that one should refer to the King James Version of Luke 14:5 if bothered by YHC’s crude language. It’s been a while since the Project has done a “do do do do do Dora!” YHC was happy to provide her welcome return. “We did it!” Fun was had by all.

ANNOUNCEMENTS:
Operation Christmas Child boxes were distributed to fill and return by Thursday. The Oak Ridge Christmas Parade will be Saturday, Dec 11 from 6-8pm. All F3 men and families are welcome to participate and hand out candy and F3 flyers.

Ring of fire 3

November 15, 2021 Guardrail

THE SCENE: 35, calm, wonderful and warmer than predicted.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Harry Rockets, Cherry Pickers, Maracan Night Club, Mountain Climbers and Tempo Squats
THA-THANG:
Mosey through the cones by the new building to the crosswalk by the Clayton Performing Arts building. Partnered up. At each crosswalk/Cone we did some exercises, then mosey, sprint or bear crawl to the next.

15 Money Humpers, 15 Peter Parker Merkins, 20 Flutter: Sprint
15 Squats, 20 Merkins, 20 Big Boy Sit Ups: Bear Crawl
5 Burpee, 15 Dry Docks, 15 Flutter: Mosey
5 Iron mikes, 20 Diamond merkins, 15 Heels to heavy: Bear Crawl
10 Long Jump, 20 LBC: Mosey
20 Monkey humpers, 20 merkins, 20 Flutter kicks: Sprint
10 OH Press, 15 Triceips, 20 Heavy american hammers: Rifle carry
15 Squats, 20 Curls: Cary
10 Peter Parker Merkins, 20 heavy flutters: Rifle back

The group largely stayed together so on the way back we did 1 exercise at each station, detoured for 5 pull ups, monkey humpers and planks. Ring of Fire at the start and pletny of time for dealers choice.

MARY:
Dealers choice; we should be sore all over.
CIRCLE OF TRUST/BOM:
I recently learned how to catch a monkey. string, rock and a coconut. Put a small hole (monkey fist sized) in the coconut and put the worthless rock in it. Monkeys are always very curious (George taught us that) and they will put their fist in there and hold the rock, then unable to get their fist out and then they will give up their freedom to hold on to what is worthless.

If you are holding on to sin or trying to live this life in your own strength it is like you are caught by choice. The pebble may be your career or a secret sin or your fitness or a relationship you are holding on to so tight. Whatever it is; you are not free. True freedom is only found in Jesus Christ.
John 8:36
So if the son sets you free, you will be free indeed.

For those of us who have put our faith in him, we can still be dumb monkies and grab ahold of things that steal our freedom. Is there some secret sin you are falling into that you are too stuborn to let go of?
Is your bank balance ore job potential or what people think of you something you hold on to tighter than what God thinks of you?
Examine your life and make sure you are free; and by that i mean a bond servant of Christ. There is no better place to be!

MOLESKIN:
Q’ing isn’t hard. Look at an old back blast and do it. Hat tip to Kick-Flip who did this back on fathers day 2019.

Be a Good Driver

November 3, 2021 Curveball

THE SCENE:

Partly Cloudy	Temperature	Humidity	Feels like	Wind Speed	Wind Direction
Partly Cloudy	41 ℉	83%	36 ℉	6.1 mi/h	NNE

F3 WELCOME & DISCLAIMER.
I am not a professional. I have a phone. Workout as injuries allow.

WARM-O-RAMA:

Happy Jacks (5)
High Knees (15)
Abe Vigodas (10)
Cherry Pickers (3)

THA-THANG:
Mosey to CMUs.

On way, Burpeevators to 8. (Start regular Burpee, 2nd is Burpee with 2 Merkins. 3rd, Burpee with 3 Merkins up to 8th and Burpee with 8 Merkins.)

On to CMU pile and have everyone grab two. Using parking lot, place a CMU on each side of the parking lot. Starting at one CMU#1, do an exercise, mosey to CMU#2 do exercise, mosey back to CMU#1 do exercise, mosey to CMU#2 do exercise, and then mosey back to start CMU#1. While waiting for six, do second exercise. Finally, when six has finished doing first exercise four times, do third exercise in cadence. So, first exercise 4 times with CMUs, second exercise while waiting, and third exercise as group.
1, 15 CMU Merkin walk-overs, Squats, Jump Squats
2, 15 Overhead CMU Press, Big boys, Flutters
3, 20 CMU Curls, Calf Raises, Twinkle Toes
4, 25 CMU Bench Press, Hello Dollys, LBCs
5, 15 CMU Triceps, Lunge, Jump Squats
6, 15 CMU Rows OR CMU Kettle Bells, LBCs, Box Cutters. Due to time, PAX was given a choice. And Recover was called cutting this short.

No real time for Mary but some got in almost 10 or 10 American Hammers.

COUNT-OFF & NAME-O-RAMA
16 total. 8 Bootcamp/PT and 8 Rushers.

CIRCLE OF TRUST/BOM:

“If a guy cuts you off in traffic, you can take that as “drop dead” and respond in kind. Or you can just assume that he is a bad driver and keep driving reasonably. If you choose the former, that means that you too become a bad driver and may provoke another negative response from him. A good driver wouldn’t do that because it might disrupt him from getting to his destination safely, which is the whole purpose in driving, to get where you are going in one piece.”

With your goals, don’t let the bad change you in a way that could keep you from where you want to end up.

MOLESKIN:
For our suffering friends and our student in intensive care and for their families. For my mother and all of my family. For the unsaid prayers in our hearts.

ANNOUNCEMENTS: