F3 Knoxville

Tag: Mailbox

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.

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