F3 Knoxville

Tag: Mathlete

Honor in the Asking

THE SCENE: 28 and CLEAR
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Lap around Parking Lot (Senior Center and back to Flag), Tempo Squats, Imperial Walkers, Tempo Merkins, 5 Burpees, Cherry Pickers, Stretches OYO, Mosey to Parallel Bars

THA-THANG:

3 Stations/3 Rounds (Parallel Bars to Pool Wall to Playground, Rinse/Repeat)

Arms/Chest: 10 dips + 10 hand release merkins – bear crawl to halfway tree then mosey to Pool Wall – 10 wallups + 10 diamond merkins – mosey to Playground – 10 werkins + pullups + 50 sec plank

Legs: 10 squats + Monkey Humpers (2-ct) +– broadjump to halfway tree then mosey to Pool wall – 10 squats + lunges each leg – mosey to Playground –10 Bonnie Blairs + squats each leg

Abs: 20 LBC + Freddy Mercury (2-ct) – crabwalk to halfway tree then mosey to Pool wall – 20 LBC + Starfish each side – mosey to Playground – 20 LBC + Heals-to-Heaven

Ring of Fire (plank circle, merkins 1-5-1)

Senior Parking Lot: Sprint to end of parking lot, easy bernie back, rinse-repeat

MARY:
PAX Choice/PAX Lead

COUNT-OFF & NAME-O-RAMA
7STRONG: Kick, Mathlete, Rocket, Slappy, Bobbit, Guardrail, Snaggletooth

CIRCLE OF TRUST/BOM:

James 1:5

And if anyone longs to be wise, ask God for wisdom and he will give it! He won’t see your lack of wisdom as an opportunity to scold you over your failures but he will overwhelm your failures with his generous grace. (TPT)

If you don’t know what you’re doing, pray to the Father. He loves to help. You’ll get his help, and won’t be condescended to when you ask for it. Ask boldly, believingly, without a second thought. (MSG)

  1. Humble Admission/confession of our need: we don’t know everything/anything. Humility is good for all of us. We hate to admit when we don’t know something or need help. We hate to ask for help.
  2. Simple Belief in God’s goodness, wisdom, power. Isaiah 55: “As the heavens are higher than the earth, so are my way higher than your ways, and my thoughts higher than your thoughts.”
  3. Simple Transaction of Asking – There is honor in the asking. It establishes a relationship between God as our Father, and us as His sons. However, it is contingent upon faith/belief in Jesus as the Son of God who was sacrificed for our sins that separated us from intimacy with God. Jesus says, “No one comes to the Father except through me.” That’s how we become sons – through Jesus Christ.

MOLESKIN:
For familiar passages like this, I like to read it from a contemporary translation like the Passion Translation or The Message for a fresh hearing of the Scriptures. Prayed for Guardrail’s Aunt Marilyn in open-heart surgery for healing and salvation for his cousin. Also prayed for several guys and their families recovering from COVID: Borg, Three-peat, Tuba, Kick.

ANNOUNCEMENTS:
Family Q – Saturday, Feb 5, 10:00AM, Kickflip on Q! Weather-permitting – we’ll call it on Thursday.

CSAUP @ Asylum end of the month – see Slack for deets.

A lamp to our feet

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Mosey to the K2/5 hill. Perform a pyramid with merkins at the bottom and squats at the top:  10, 20, 30, 20, 10 reps.

Covering some ground this morning we moseyed over to the track at the high school.  We got the whole body covered at the track.  We performed the following exercises at the 100 meter marks and added a station up the steps on the west side of the school.

  • 20 diamond merkins
  • 20 jump squats
  • 20, 2-ct Freddie Mercury

We did one full round and then dropped the merkins for another couple of sets. Back to the shovel flag.

MARY:
No time
COUNT-OFF & NAME-O-RAMA

8 at the Project today

CIRCLE OF TRUST/BOM:
“Your word is a lamp to my feet And a light to my path.”-Psalms 119:105 NASB1995

This verse was used on Sunday in a sermon. Sometimes when we read or hear scripture, we recognize something that we missed before. God’s word is amazing like that! What stuck with me this time was how the word of God truly is the guide that we need to navigate through this dark world. Here is another one about the opposite of the evil, darkness of the world.

“This is the message we have heard from Him and announce to you, that God is Light, and in Him there is no darkness at all. If we say that we have fellowship with Him and yet walk in the darkness, we lie and do not practice the truth; but if we walk in the Light as He Himself is in the Light, we have fellowship with one another, and the blood of Jesus His Son cleanses us from all sin.”

1 John 1:5‭-‬7 NASB1995

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Smooth as Butter

THE SCENE: Just below freezing. Didn’t feel cold for long though.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
7xCherry Pickers, 15xMoroccan Night Clubs, 10xTempo Squats, 10xHairy Rockettes
THA-THANG:

Decided to take Butterknife on a trip down memory lane with the first two Q’s he came out to.

Mosey to the large north side parking lot for a little throwback to 2019 IPC Week 1.

Perform the “Killer B’s” (modified to be much easier):

  • Broad Jump to the next parking line.
  • 5 Burpies
  • 10 Bonnie Blairs
  • 15 BBS
  • Repeat x 3
  • Bernie back to the start

Performed three rounds of the above.

Mosey back to the CMU pile for a throwback to IPC week 2. “Meatloaf’s Massacre”

Grab a CMU and perform the following:

  • 5 CMU Man Makers
  • 10 CMU OHP
  • 15 CMU Swings
  • 20 CMU Squats
  • 25 CMU Derkins
  • Run up the stairs and slap the sports center

Repeat x3

Mosey back towards the flag

MARY:
15x Imperial Walkers

COUNT-OFF & NAME-O-RAMA
16 men (some from Equalizer, Shamrock, and the Project) descended upon JUCO to support Butterknife’s appointing as AOQ
CIRCLE OF TRUST/BOM:

Live third.

As men of F3 we are called to live third. Our creator comes first, followed by our community. We need to strive to put the interests of others above our own. Butterknife is a HIM that I have seen grow a ton over the last 2.5 years that he’s been out at F3. He has shared aspects of his life with us and expressed how much F3 has done for him, as it has for me as well. One aspect that I really appreciate is his desire to put others first. He is quick to pick up the six or make an FNG feel welcome. He’s been a leader at JUCO and has helped us all to grow. Today I’m excited to pass the torch of JUCO AOQ to Butterknife. I know he’ll lift up the men of JUCO and help push the mission of F3 as a whole.

Philippians 2: 1-11

2 So if there is any encouragement in Christ, any comfort from love, any participation in the Spirit, any affection and sympathy, 2 complete my joy by being of the same mind, having the same love, being in full accord and of one mind. 3 Do nothing from selfish ambition or conceit, but in humility count others more significant than yourselves. 4 Let each of you look not only to his own interests, but also to the interests of others. 5 Have this mind among yourselves, which is yours in Christ Jesus,[a] 6 who, though he was in the form of God, did not count equality with God a thing to be grasped,[b] 7 but emptied himself, by taking the form of a servant,[c] being born in the likeness of men. 8 And being found in human form, he humbled himself by becoming obedient to the point of death, even death on a cross. 9 Therefore God has highly exalted him and bestowed on him the name that is above every name, 10 so that at the name of Jesus every knee should bow, in heaven and on earth and under the earth, 11 and every tongue confess that Jesus Christ is Lord, to the glory of God the Father.

MOLESKIN:
I’m still convinced that Butterknife grows stronger every time he gets COVID.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Sins Build Upon Each Other

THE SCENE: Cold and clear. 25F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Projectivator
  2. Seal squats
  3. Cherry picker
  4. Overhead clap
  5. Mosey to the recruiting center

THA-THANG:

Sins build upon each other 2 Samuel 11

  1. Lazy – 1 blockees
    1. verse 1 In the spring of the year, the time when kings go out to battle, David sent Joab, and his servants with him, and all Israel. And they ravaged the Ammonites and besieged Rabbah. But David remained at Jerusalem. 
    2. Carry block across parking lot – 20 curls
  2. Lust – 2 blockees
    1. verse 2 It happened, late one afternoon, when David arose from his couch and was walking on the roof of the king’s house, that he saw from the roof a woman bathing; and the woman was very beautiful. 3 And David sent and inquired about the woman. And one said, “Is not this Bathsheba, the daughter of Eliam, the wife of Uriah the Hittite?”
    2. Carry block across parking lot – 20 kettle bell swings, 10 curls
  3. Adultery – 3 blockees
    1. verse 4 So David sent messengers and took her, and she came to him, and he lay with her. (Now she had been purifying herself from her uncleanness.) Then she returned to her house. 5 And the woman conceived, and she sent and told David, “I am pregnant.” 
    2. Carry block across parking lot – 20 tricep extensions, 10 kettle bell, 10 curls
  4. Lies – 4 blockees
    1. verse 6 So David sent word to Joab, “Send me Uriah the Hittite.” And Joab sent Uriah to David. 7 When Uriah came to him, David asked how Joab was doing and how the people were doing and how the war was going. 8 Then David said to Uriah, “Go down to your house and wash your feet.” And Uriah went out of the king’s house, and there followed him a present from the king. 
    2. Carry block across parking lot – 20 squats, 10 tricep extensions, 10 kettle bell, 10 curls
  5. Jealousy – 5 blockees
    1. verse 9 But Uriah slept at the door of the king’s house with all the servants of his lord, and did not go down to his house. 10 When they told David, “Uriah did not go down to his house,” David said to Uriah, “Have you not come from a journey? Why did you not go down to your house?” 11 Uriah said to David, “The ark and Israel and Judah dwell in booths, and my lord Joab and the servants of my lord are camping in the open field. Shall I then go to my house, to eat and to drink and to lie with my wife? As you live, and as your soul lives, I will not do this thing.”
    2. Carry block across parking lot – 20 overhead press, 10 squats, 10 tricep extensions, 10 kettle bell, 10 curls
  6. Conspiracy – 6 blockees
    1. verse 12 Then David said to Uriah, “Remain here today also, and tomorrow I will send you back.” So Uriah remained in Jerusalem that day and the next. 13 And David invited him, and he ate in his presence and drank, so that he made him drunk. And in the evening he went out to lie on his couch with the servants of his lord, but he did not go down to his house. 
    2. Carry block across parking lot – 20 heave hammers (2 count), 10 overhead press, 10 squats, 10 tricep extensions, 10 kettle bell, 10 curls
  7. Brief intermission to do 5 pull ups each
  8. Murder – 7 blockees
    1. verse 14 In the morning David wrote a letter to Joab and sent it by the hand of Uriah. 15 In the letter he wrote, “Set Uriah in the forefront of the hardest fighting, and then draw back from him, that he may be struck down, and die.” 
    2. Carry block across parking lot – 20 thrusters, 10 heavy hammers, 10 overhead press, 10 squats, 10 tricep extensions, 10 kettle bell, 10 curls

 

MARY:

  1. Mosey to the pool wall for 7 wall ups
  2. Mosey to the parallel bars for 17 inverted rows
  3. Mosey to the Friendship bell for 17 dips
  4. Return to base
  5. Sprint the parking lot
  6. Mathlete led us through Kickflips weekly challenge of pushups and planks (pull ups already completed; see above)

CIRCLE OF TRUST/BOM:

  1. Sins build upon each other.  Nathan came to confront David and deliver God’s judgement.
  2. We spoke about how nobody around David confronted him earlier in his path and how hubris is a fatal trap of leadership.
  3. Accountability and true friends are needed for leaders.

ANNOUNCEMENTS:
Juco change of AOQ tomorrow.  Family workout on Feb 5th.

Momento Mori and hill sprints

THE SCENE: Beautiful dark 30s morning
F3 WELCOME & DISCLAIMER: done as recommended
WARM-O-RAMA:

  • Imperial squakers (IC)
  • plank to toe touches (IC)
  • upward and downward dog
  • SSH (IC)

THA-THANG:

Mosey to play ground to complete Kickflip challenge:
40 merkins, 4 pull-up, 40 seconds Plank
Mosey to Peace Bell – 20 dips
Mosey to K25 Hill
there are 5 stations.
Station1: is always 5 burpees (always to station 2 after – skip hill)
Station 2: 10 reps of, 1) Archers, 2) Iron Mikes, 3) Dry Docks, 4) leg lifts (10 seconds)
(Hill sprint after each set then station 3)
Station 3: 15 reps of, 1) diamond, 2) Air jumps, 3) seal claps, 4) Freddie Mercury (4 ct)
(Bear crawl  to station 4)
Station 4: 20 reps of, 1) wide merkins, 2) lunges 10 each, 3) dry docks, 4) Star fish
(Hill sprint after each set then station 5)
Station 5: 25 reps of, 1) merkin, 2) air squats, 3) over head claps, big boys
(Mosey along road back to Station 1 – burpees)

Mosey to Peace Bell – 20 dips

Mosey to dip bar and 40 reverse rows

MARY:

LBC, flutter kicks, leg lift for 35 seconds.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

the big reveal – Momento Mori and its extension from ancient philosophy to christianity.  delivered Momento Mori sheet to each person.

MOLESKIN:

ANNOUNCEMENTS:
mentioned family Saturday workout in two weeks.