F3 Knoxville

Tag: Mailbox

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.

Your Treasures

THE SCENE: JUCO, clear and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 tempo squats, 10 harry Rockettes, 6 cherry pickers
THA-THANG:
Mosey to JUCOmanjaro. At each painted line, perform alternating 5 burpees and 10 merkins all the way to the top. When finished, pick up the six and finish there set with them. Mosey back down to first cul de sac and do 20 flutter kicks IC. Continue mosey to the Maple Street parking lot. Perform 20 LBCs IC.

Begin next set with 10 burpees at the corner of the main building. Then, run to the next corner and do 20 squats. Continue pattern around the building twice. Mosey back to the flag.

MARY:
Protractor, 20 heels to Heaven
COUNT-OFF & NAME-O-RAMA
15 PAX (including two 2.0s) for a slightly more tame Q courtesy YHC.
CIRCLE OF TRUST/BOM:
Matthew 6:19-24

19 “Do not store up for yourselves treasures on earth, where moth and rust destroy, and where thieves break in and steal. 20 But store up for yourselves treasures in heaven, where neither moth nor rust destroys, and where thieves do not break in or steal; 21 for where your treasure is, there your heart will be also.

22 “The eye is the lamp of the body; so then if your eye is [k]clear, your whole body will be full of light. 23 But if your eye is [l]bad, your whole body will be full of darkness. If then the light that is in you is darkness, how great is the darkness!

24 “No one can serve two masters; for either he will hate the one and love the other, or he will be devoted to one and despise the other. You cannot serve God and [m]wealth.

Lately, YHC has been contemplating my priorities. What should we hope to gain in this world? This passage reminds us of our focus in live:  to serve God. If we make our priority gaining earthly treasures, we cannot truly serve God. Lay up your treasures in Heaven and they will be eternal.
MOLESKIN:

ANNOUNCEMENTS:
Still collecting clothes for the Mend House. Hardship Hill and Iron PAX coming up.

Re-visiting the road less traveled

THE SCENE: Humid, but nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 20
Tempo Squat x 10
Tempo Merkin x 10
Freddy Mercury x 20
Burpees (OYO) x 10

THA-THANG:

Mosey to the Greenway Path, doing 1 set of the following every 4 min
10 Burpees
20 Freddy Mercurys
30 Merkins
40 Squats
Leaders will wagon wheel after every set to get back to the 6, finish their reps, and start each new leg together
Continue to do 1 set of each of the above until we complete the nearly 3 miles course
Mosey back to the AO

MARY:
1 minute worth of Flutter Kicks

CIRCLE OF TRUST/BOM:
Romans 12: 7-11:

“Endure hardship as discipline; God is treating you as his children. For what children are not disciplined by their father? If you are not disciplined—and everyone undergoes discipline—then you are not legitimate, not true sons and daughters at all. Moreover, we have all had human fathers who disciplined us and we respected them for it. How much more should we submit to the Father of spirits and live! They disciplined us for a little while as they thought best; but God disciplines us for our good, in order that we may share in his holiness. No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it.”

While we undergo suffering in some shape/form right now, we as believers know that there is a purpose in it and can take comfort that we will come through this stronger than before.  Take heart men, and represent Christ well in being a positive influence for our families, communities, and the world.

Custom Fit

THE SCENE: 68 and clear.  Perfect.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

  • Moroccan nightclubs (for our boy, Erector) – IC x 8
  • Cherry pickers – IC x 8
  • Ranger merkins – IC x 8
  • Mountain climbers – IC x 8
  • X and O

THA-THANG:

Mosey, sprint, and bear crawl our way to “The Half-Pipe” (two sets of 15 steps that face each other).

Perform exercise at the top of staircase 1, run down, across, and up staircase 2.  Perform the same exercise at the top of staircase 2, run down, across, and up staircase 1.  That’s one round – repeat with the following;

  • 20 Bobby Hurleys
  • 20 Flutter Kicks 4-ct
  • 20 Ranger Merkins
  • 20 Mountain Climbers 4-ct
  • 20 Lunges
  • 20 Hello Dolly 4-ct
  • 20 Carolina Dry Docks
  • 20 LBCs

Mosey, sprint, and bear crawl our way back…

MARY:

  • Freddy Mercury IC x 20
  • Hello dolly IC x 20
  • Sleeping hillbilly L&R IC x 10
  • Jailbreak!

COUNT-OFF & NAME-O-RAMA

SEVEN:  5 HIMs and 2 2.0s

CIRCLE OF TRUST/BOM:

“Each of you should look not only to your own interests, but also to the interests of others.” Philippians 2:4

Many of you have heard me talk about a sad time that our family recently went through.  My wife was 10 weeks pregnant and we lost the baby.  I’ve spoken before about the grief that followed – but this morning, I want to commemorate one part of that season which impacted me in a positive way.

We got the bad news from the OBGYN on Monday, May 18th.  We heard that the pregnancy was not viable and that a miscarriage would happen after some time – that might be days or weeks.  It occurred on the day which we’d dreaded most – May 20th, which was also the 4th birthday of our youngest son.  So instead of joyfully celebrating him, our family was devastated, and my wife spent that day in agony.

In that terrible moment… Mailbox’s wife (S.O.S’s mom) texted my wife to check on her.  Knowing our situation, his wife asked this unexpected and deeply moving question, “can we come decorate your home for your 4-year-old’s birthday?”  The family brought balloons, streamers, and homemade signs – they made our living room look awesome.  They brought Chick-fil-a for lunch, gave him a personalized tee-shirt, sang Happy Birthday, and had him blow out a candle on a cookie.  They brought all of our kids to the park for a play date…. For our 4-year old, it was a good birthday.

They came to meet a need that we didn’t even know we had.  They came to make our son’s birthday special, when we could not even think about it.  I will remember their kindness for the rest of my life.  We were so moved by this gesture (I tear up writing about it almost 3 months later) because it was incredibly thoughtful and tailored specifically to our need.  

That action has inspired me to seek out opportunities to meet the needs of others in a way that is customized to their need.  I’ve challenged myself to not only offer those around me, “if there’s anything I can do, just ask…” – but rather to look deeper into their situations and offer something specific.

Takeaway:  Search for opportunities to serve others in a way which is customized to their circumstances – and offer them specific, not general, support in their time of need. 

You’ll need to be observant and thoughtful.  What’s more, you’ll need to be creative to identify the needs of others that they may not even realize they have.  Are you up to that challenge?

“Each of you should look not only to your own interests, but also to the interests of others.” Philippians 2:4

 

MOLESKIN:

  • The Word was inspired by Mailbox’s awesome crew; C, K, C (S.O.S.), and K – you guys are so thoughtful and special! T-Claps! T-Claps! T-Claps!
  • Prayers for Erector’s family
  • Speedy and full recovery, Rocket!  See you in the gloom again soon, brother!
  • Where on earth has Samaritan been?

ANNOUNCEMENTS:
none

A New Beginning

THE SCENE:  68 and nice in the gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby Arm Circles Forward X 10 followed by Michael Phelps
  • Baby Arm Circles Backward X 10 followed by Michael Phelps
  • Cherry Pickers (IC) 4 CT X 10
  • Windmills (IC) 4 CT X 10
  • Tempo Squats (IC) 4 CT X 10
  • Tempo Merkins X 10
  • Burpees X 5
  • Side Straddle Hops (IC) X 10
  • Mosey to Sophomore Hill

THA-THANG:

Sophomore Hill at Fitness Center – Up & Downs – Partner Workout

  • AMRAP Merkins at the bottom
  • Partner runs up hill, completes 10 squats, runs down hill
  • Switch partners
  • Rinse & Repeat for 10 minutes

Fitness Center – Partner Workout

  • One partner does AMRAP flutter kicks
  • Other partner does 25 pull-ups
  • Switch partners
  • Rinse & Repeat for 10 minutes
  • Mosey to the Junkyard

Junkyard – Behind Maintenance Building – Coupon Pile

  • 10 CMU Curls
  • 10 CMU Swings
  • 10 CMU Squats
  • 10 CMU Overhead Press
  • 10 CMU Tricep Extension
  • Rinse & repeat for 10 rounds/500 reps
  • Mosey to AO

MARY:

  • Pickle Pointers (IC X 20)
  • Calf Raises AMRAP for 30 seconds

COUNT-OFF & NAME-O-RAMA

8 HIMS – 5K, Guardrail, Hounddog, Mailbox, Pool Boy, Spotter, Sunrise & Booster

CIRCLE OF TRUST/BOM:

My last day at work at my last job was August 3, 2019.  Yes, one year ago.  It’s been a whirlwind over the last 365 days.  Excitement, a new business, travelling for work, gaining weight, not making much money, stress, developing bad habits, a pandemic, homeschooling, no F3 and me possibly experiencing depression for the first time in my life.  I’ve always been a Type A, high performer excelling at my jobs.  However, with my new business, I wasn’t able to find many new clients & honestly didn’t want them because my wife and kids hated me being gone from home and I started to hate the travel as well.

I prayed that God would give me some direction.  I asked for focus & to become a better Christian.  Not long after, I received a message on LinkedIn from Burt Rosen, president of Knox Area Rescue Ministries.  He asked how I & my family was, what was my new business & how it was going.  I haven’t talked to Burt in 5+ years.  He’s been working for prison ministries & homeless shelters for 40+ years.  I thought maybe he could help me find another contract.  I asked for his advice & told him I really needed another contract.

He did one better.  He told me KARM was creating a new, senior level major gifts officer position to take care of the 200 or so people who currently give KARM $5,000 or more each per year.  That group gives more than $2 million a year and he wants me to retain them as donors, grow them as partners, and encourage them to remember KARM in their estate plan.

We had several Zoom meetings and I’ve had lunch down there a couple of times.  We pray before every meeting.  KARM seeks to rescue the poor and needy of the Knox area by providing recovery services in Jesus’ name.  That’s their mission & I start there today!  I’m so excited and not just because I’ll work there part-time when I’m not in Oklahoma.  I’m excited because God did this.  Burt reached out to me after 5 years.  This new job wasn’t me, it was God showing me my path!

Psalm 82:3 Give justice to the weak and the fatherless; maintain the right of the afflicted and the destitute.

Deuteronomy 15:11 For there will never cease to be poor in the land. Therefore I command you, ‘You shall open wide your hand to your brother, to the needy and to the poor, in your land.’

Matthew 25:35 For I was hungry and you gave me food, I was thirsty and you gave me drink, I was a stranger and you welcomed me,

Matthew 25:40 ‘Truly, I say to you, as you did it to one of the least of these my brothers, you did it to me.’

MOLESKIN:

Thank each of you for your support and encouragement over the last year!

ANNOUNCEMENTS:

  • Bring clothes for the Mend House ASAP – Delivery on Friday
  • This Saturday morning F3 community volunteer day in South Knoxville at Mooreland Heights Elementary at 8:45 a.m. WE NEED HELP!!!!