F3 Knoxville

Tag: Mailbox

What Judge Said

THE SCENE:  73 and clear.  Perfect.
F3 WELCOME & DISCLAIMER:  Administered.

WARM-O-RAMA: 

  • Reach for the sky!
  • Let it hang!
  • LBAC F/B – IC x 8
  • Hillbillies – IC x 8
  • Abe Vigoda – IC x 8
  • Tempo squats – IC x 8
  • Knee Slap Merkins – IC x 10
  • Pickle Pounders – IC x 20
  • X and O
  • LBCs – IC x 20
  • Sleeping Hillbilly L/R – IC x 10
  • Hello Dolly – IC x 20
  • Projectivator from 15

THA THANG:

Mosey to the curb for

Jelly Legs:
Hold Al Gore 30 sec, 30 Squats, Run, Repeat.
Hold Al Gore 20 sec, 20 Squats, Run, Repeat.

and

Jelly Arms:
Hold Merkin at 6inches 30sec, 30 Merkins, Run, Repeat.
Hold Merkin at 6inches 20 sec, 20 Merkins, Run, Repeat.

then

Totem Pole:
Perform exercises in descending order at indicated numbered reps (12-1), Run. Upon return do the same but eliminate the top exercise on the list.

 

MARY:

Sprints:  1st place leads ab exercise after each sprint.  In subsequent rounds, 1st place finishers do three burpees before running.

Finish with a nice long set of pickle pounders.

 

COUNT-OFF & NAME-O-RAMA

19 HIMs and 4 2.0s

 

CIRCLE OF TRUST/BOM:

Today’s workout was a repeat of one that Judge Judy led last year on August 11.  He was signed up to lead today – most of you know that Judge planned to hand the flag off this morning to Spotter.  But he had to back out due to illness.  So, I picked up his Q – and, because Judge Judy is not here, I chose to do something that he would never tolerate if he were…I boasted on Todd Celeste, aka Judge Judy.

Todd started posting at F3 almost two years ago.  Within about a month he was leading Qs.  I was here in August of last year when Booster handed the flag to him.  To a man, everyone standing here thought or said, “oh yeah, he’s going to be good”.  Over the past year, he has challenged all of us physically, relationally, and spiritually.  He inspires the exhausted to push farther and harder than they thought they could.  He provokes the unwilling to jump in and lead a Q.  He prompts us to lead, and serve, and give to the community.  He encourages us to reject indifference and lean into our roles as a friend, father, and husband.  That dude has led this group very well.

One thing that I appreciate about Judge is how he shares during the Word.  He is open with his heart and his weaknesses, so that we might prevail where he struggles.  He speaks God’s Word over us and brings it alive with applications which are relevant to all of us.

Hebrews 13:7 “Remember your leaders who have spoken God’s word to you. Think about the impact of their lives and imitate their faith.”

I read seven things that I’ve heard Judge say while standing right here on this parking lot.  Remember…think about their impact…and imitate the faith that you’ve seen lived out right here;

  1. “Blessed are the Peacemakers for they shall be called children of God.”  Are you a Peacemaker? Or do you help stir dissent as I often find myself doing… Stirring dissent, whether it is engaging in gossip or complaining about someone, ruins your witness for Christ.”
  2. “Don’t give in to fear.  Be a slave to Grace instead, maintaining an eternal perspective on daily fears. Place everything with Christ and the hope we have in Him.”
  3. “Take the highroad when you receive harsh criticism undeservedly.  Follow what God says about these situations: rich in kindness, slow to anger. Then let Him work through you.”
  4. “What kind of leader are you? Do you go home after a long day and expect to be served? Or are you serving?”
  5. “Leadership sometimes can be a simple act – you don’t need words.”
  6. “The life not wasted is one focused on lovingly serving others in a way that magnifies God’s glory.  Let that be our daily, even hourly, focus.”
  7. “…consider your words wisely, use them to build others up”

That’s solid gold!  I am thankful for the man that Todd is and the leader that he has been for this group.

 

I closed with a thought about leadership that I think reflects Judge’s style.  As you lead in your own circumstances (as a father, husband, boss, mentor…) consider this; a leader leads, he doesn’t just point the way.  Actions speak louder than words.  If you want those in your sphere of influence to remember, think about your impact, and imitate you – do, don’t just say, and work to be worthy of imitation. 

Hebrews 13:7 “Remember your leaders who have spoken God’s word to you. Think about the impact of their lives and imitate their faith.”

MOLESKIN:

Prayers for MC Hammer and Sty’s friend, Jeff.

Spotter will get the flag and be our AOQ soon – that dude is going to be good!

Another Miracle Lord

THE SCENE: 70degF, light pollution from parking lot prevented view of meteor showers
F3 WELCOME & DISCLAIMER: complete

WARM-O-RAMA:
Static stretching, plank with hip and groin dynamic stretching, lunge and twists, elbow to instep, toy soldier
THA-THANG:
Speed training:

2x100yd striders

Dice game – plyometrics

Pro agility shuttle

MARY:
American Hammers 15x

LBC 15x

Lower back stretching and hypers

COUNT-OFF & NAME-O-RAMACIRCLE OF TRUST/BOM:
3 years since diagnosed with Acute Myeloid Leukemia AML.  Shared my story where God intervened and now AML stands for Another Miracle Lord in my family!  Luke 22:32 if Jesus is praying for our faith, then it must be important!

PERSEVERANCE (Nuclear Ninja VQ!)

THE SCENE: PERFECT GLOOM
F3 WELCOME & DISCLAIMER: Regular + Cell phone + COVID
WARM-O-RAMA:

  • SSH x15
  • Tempo Squat x10
  • Moroccan Nightclub x15
  • Cherrypickers x10

THA-THANG:
Mosey around canal to back wall for Mucho Chesto:

  • Decline merkin x10
  • Regular merkin x10
  • Wide merkin x10
  • Diamond merkin x10
  • Stagger merkin x10
  • Stagger merkin x10 (other side for SYMMETRY!)
  • Incline merkin x10

Mosey into the gloom of Bissell Park for BURPEES:

  • 30 BURPEES
  • Lunge OUT (x10/leg)
  • Broadjump back to start
  • 25 BURPEES
  • Rinse/Repeat – working down to 5 BURPEES for time

MARY:
Mountain Climbers x20

LBC x20

COUNT-OFF & NAME-O-RAMA
Nuclear Ninja, Pi, Erector, Kickflip, Chaco, Mailbox, Dart Gun, Pool Boy, Snaggletooth, FNG (yet to be named – didn’t make the COT/BOM)

CIRCLE OF TRUST/BOM:
PERSEVERANCE – Pushing past the dark place in your mind that would want to give up, knowing that the prize will be worth the work. Great athletes pushed the boundaries of what could be done but pushing into their own perseverance is the greatest obstacle. F3 is an example: today we persevered to do over 100 burpees. Jesus endured the cross, scorning its shame – Why? – for the joy set before him of bringing us into relationship with God. (Heb 12:2) He saw the prize of obedience to His Father’s plan greater than the suffering he bore on the cross for our sins. He persevered. And so can we.

MOLESKIN:
I (Snaggletooth) am so proud of this guy. Nuclear Ninja and his dad Pi have been coming to The Project since March or April. ORIGIN STORY: I saw these hardcore guys from my office window running laps and doing burpees (30 at a time!) at the Robertsville Middle School track. I thought, “Who are these guys and what are they training for?” These guys were making everyone else look like sad clowns. So I went out there with a card and invited them to F3. They showed up Thursday and (un)lucky for them Doubtfire came with a guest Q and we bearcrawled all over creation – I thought these guys are never coming back. But we named them Nuclear Ninja and Pi and they’ve been back EVERY TUESDAY AND THURSDAY since then (barring being out of town).

My own 2.0 (Isaiah, 9-years-old) came out this morning but didn’t make it to the COT/BOM so he remains an FNG. He’ll be back and we’ll get him a proper F3 name. One day, I know he’ll be like Nuclear Ninja – running us all ragged and bringing a good word to his fellow PAX. SYITG!

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Bipolar Dora Bears Oh My!

THE SCENE: It’s Tuesday, It’s The Project, It’s Raining (Backblast forgotten in the draft status….whoops)
F3 WELCOME & DISCLAIMER:  Administered: Welcome, F3, Fitness, Fellowship, Faith, not a professional, free, here on your own volition, don’t know your injuries, modify as necessary, have cell phone in case of emergency (remembered the last part as the fire truck passed by)

WARM-O-RAMA:

5 Cherry Pickers IC
20 Gradycorn IC
15 Imperial Squat Walkers – IC
High Knees with Burpee Breaks
10 – Projectovators – Nicely done gentlemen

THA-THANG:
Mosey to the Ring around Rosey that looked like nested Russian dolls on Google map.   Had no idea where we were or what area is called but looked nice on Google Maps so figured I would try it.   There were 8 monument markers around the 1/10 mi loop.   PAX spread out around the loop at each marker and started by doing 2 – 4x4s then lunge walking to next monument, 2 – 4x4s then bear crawling, 2 – 4x4s / lunge walk, rotating back and forth between lunges/bear crawls until we made it all the way around and completed getting wet for the morning.

Battle buddy up and started what I called a bipolar lazy dora by the creek head waters.  PAX1 did 25 (1 or 2ct) Shoulder Taps, while PAX2 held plank, alternating every 25 reps until 100 reps were completed together.   At 100 reps battle buddy together completed ~1/4mi lap around the creek.  Next did 200 LBC in 25 increments while partner held 6″ leg hold and again stopped at 100/200 reps for more lap.  Then up Squats/Al Gore up to 300 in increments of 25 with laps at 100/200/300 reps.

Mosey over to the square planter benches by the fountains between the buildings.   Each PAX took a square and completed 10 dips on one side, 10 incline merkins on next, 10 decline merkins on 3rd side and finally 10 step-ups on 4th side.   Then completed one bear crawl loop around the square and rinse and repeat until time was up.  Majority completing 3 or 4 circuits.

MARY:
No Time
COUNT-OFF & NAME-O-RAMA
9 PAX including 1 FNG – Trough – WELCOME!
CIRCLE OF TRUST/BOM:

“Do not fear, for I have redeemed you; I have summoned you by name; you are mine. When you pass through the waters, I will be with you; and when you pass through the rivers, they will not sweep over you. When you walk through the fire, you will not be burned; the flames will not set you ablaze.’” Isaiah 43:1-2
Especially in this current moment in time with the never ending talk of the coronavirus, it seems like it is easy to quickly get consumed by fear.   The more time we spend with the TV on or surfing the internet those fears can only grow in intensity.   But there are so many verses like above in God’s word that tells us to not be afraid and that God will never leave us in the roughest of waters.  In God’s word is where we will always find our truth and our hope in the unknown.   Today, fear can be present in all areas of our life, from health and well being, to finanicial worries, relationships, work, family, stress, etc.  There is no doubt that coronavirus is serious and it is good to take precautions but when we allow fear to cripple us we are really selling God short.  We are telling God that we don’t fully trust him with this part of our lives.  Fear can cause us to try to reserve control of certain areas of our lives and keep them away from God’s influence.  When we fully allow ourselves to not be in control, to give him all things, it is such a beautiful and relaxing feeling.      But we can take faith that for those who Christ blood has redeemed have been set free from bondage and fear.  We can always take our worries and leave them at his feet, knowing that we will never be successful trying to overcoming them alone.  We are created in his image called by name like sons of God. We are His.  We are protected like any father would do to his Children. Despite the roaring waters and burning flames around us we will not be overcome. He is with us in all things.

MOLESKIN:
Prayers for Rocket’s mom who was back in the ER, Trolley’s wife’s ankle, wisdom for travel decisions for Snaggletooth’s wife.
ANNOUNCEMENTS:
Nothing new.

Today’s Mission

THE SCENE: 70s until the rain came.   Cool rain at first, annoying at end.
F3 WELCOME & DISCLAIMER

Executed to perfection

WARM-O-RAMA:
5 – Cherry Pickers IC, 10 – Hillbilly Walkers IC, High Knees – Burpees, 10-Power T Merkins IC (Hand release T-merkin at bottom, rotational T-merkin at top – figured out that 6Ct exercises are hard for the Q), 15 BBS OYO

THA-THANG:
Mosey to Big Parking Lot by Big Duck Pond

Spread out and used parking lot spaces as distance markers for our upcoming travels.

Bear crawled one space, stopped for one merkin – Bear crawled two spaces, stopped for two merkins up to 5 and then back down to 1 – all in same direction – did Hello Dolly until 6 finished – mosey back down to bottom of parking lot

Same thing but Lunge one space, one Bobby Hurley – up to 5 and then back to 1 – Flutter Kicks until 6 finished – mosey back down

Finished with one Burpee, one broad jump – up to 5 and back down to 1 – Rosalitas until 6 finished – mosey back down

Mosey to the coupon pile – stopped at the duck pond to do a little Duck and Weave – 2 lines – everyone in duck walk while the 6 weaves between the lines to the front.    Garbage truck wasn’t cooperating so eventually pulled the plug and headed on back to the coupons where we had to avoid the garbage truck for the third time.

Had a little 3/2/1 – Strength / Cardio / Abs Tabata timer planned for the coupons but the rain started coming down pretty strongly and the phone wasn’t cooperating.   Ended up with about a minute each of curls, squat thrusters, rows, Rocky Balboa, squat punches, mountain climbers, triceps, overhead presses and maybe something else.

Mosey back to AO with S.O.S. (my 2.0) calling for a Jailbreak to finish us off right.

MARY:
Jailbreak allowed just enough time for a few Freddy Mercuries

COUNT-OFF & NAME-O-RAMA
16 HIMS – (including 3 -2.0s and 1 FNG – Doodle Dandy – RESPECT)   Troller a recent FNG over at Dogpound and good friend joined us at JUCO…trying to convince him that JUCO is where its at.
CIRCLE OF TRUST/BOM:

Something our pastor said last week has stuck with me and felt appropriate to share this morning.   This year has been and will undoubtedly continue to be filled with unknowns and wonders about what might happen next.   Any plans or goals we had at the beginning of the year have likely been derailed, altered or just plain given up on.   However, despite the uncertainty of the future nothing has changed at all about our purpose in the present.  In this moment right now, this morning, today our mission is still the same.   The call to the gospel is still the same…our purpose to live our life in a way that brings God glory is still the same…our need to love our neighbors is still the same.   Nothing about the unknowns of the future can prevent you from reaching out to a friend you haven’t heard from in a while this morning.   Letting them know God put you on my mind this morning and just wanted to see how you are doing and let you know I am praying for you.  Or maybe inviting a friend to lunch you haven’t seen in a while or calling someone up to apologize and reconcile.   Let the Holy Spirit do the work and I encourage you to follow his promptings.

Proverbs 19:21 “Many are the plans in the mind of a man, but it is the purpose of the Lord that will stand.”

MOLESKIN:

ANNOUNCEMENTS:
Brown Bag is now open for dinner until 7pm – support Guardrail’s brother and his oldest 2.0 who also works there. A few new VQ’s this week.   Nuclear Ninja VQ tomorrow at The Project and Survivor VQ on Wednesday at JUCO.