F3 Knoxville

Tag: Mathlete

Focusing on Jesus

THE SCENE: 30 degrees
F3 WELCOME & DISCLAIMER:YES
WARM-O-RAMA:
Squats – merkins – imperial squawker – arm circles (bigger…)
Moroccan nightclub x7 – IC
Tempo Merkins x5 – IC
Projectivator x5 – IC
Cherry picker x5 – IC
MOSEY TO POOL WALL
@Pool Wall – 5x Wall-up
@Playground – 5x pull-up
@Amphitheater – 5x boxjumps
MOSEY TO RECRUITING CENTER

THA-THANG:

HEAVY Stations – 2 ROUNDS
1. CMU Thrusters
2. CMU Lunges
3. CMU Overhead Press
4. Tire Flips
5. Burpee pull-ups
6. Bear Crawl – TIMER

CMU CIRCLE
Each pax has CMU in a circle:
1. Hold CMU Gore while 1 pax at a time does 5 squats – ladder down 4-3-2-1 – Recover.
2. Hold Rifle Carry while 1 pax at a time does 5 Tri Ext – 4-3-2-1-Recover.
3. Hold CMU 6” Leg Lift while 1 pax does 5 V-Ups – 4-3-2-1-Recover.

MARY:
V-ups covered it.

COUNT-OFF & NAME-O-RAMA
6STRONG: Erector, Kickflip, Rocket, Slappy, Mathlete, and Snaggletooth

CIRCLE OF TRUST/BOM:
Hebrews 12:1-2 Therefore, since we are surrounded by such a huge crowd of witnesses to the life of faith, let us strip off every weight that slows us down, especially the sin that so easily trips us up. And let us run with endurance the race God has set before us. 2 We do this by keeping our eyes on Jesus, the champion who initiates and perfects our faith. Because of the joy awaiting him, he endured the cross, disregarding its shame. Now he is seated in the place of honor beside God’s throne.
I Peter 1:13 So prepare your minds for action and exercise self-control. Put all your hope in the gracious salvation that will come to you when Jesus Christ is revealed to the world.

MOLESKIN:
Another beautiful morning – crazy world, but God is working…

There is still good news and joy and peace to experience and be grateful for.
ANNOUNCEMENTS:
Sign up to Q! Asylum CSAUP coming up!

Project: Friendship

THE SCENE: 50% chance of rain. 100% chance of pain (well, at least 100% chance of D.O.M.S.)

F3 WELCOME & DISCLAIMER – Administered + COVID (hopefully we don’t have to do this soon! 2021: ROPE (Return Of Partner Exercises)

WARM-O-RAMA:
Started cold, warmed up… Actual warmup:
Moroccan Night Club x 10 IC
Newton’s Cradle, OHC x 5 each IC
SLOW Dance Tempo Squats x 5 IC
Lunges x 5 each
Tempo Hand-release Merkins x 5 IC
Donkey Kicks x 5
Tennessee Rocking Chair x 7 IC

THA-THANG:
Mosey to Amphitheater

Mary 20-21’s – Do 20 reps of the first exercise, do 21 reps of the second exercises, run a lap around the Amphitheater. First one back calls a Mary exercise max 15 reps. Single Count unless otherwise noted:
Round 1 – BBS – Flutter Kicks (4ct IC) – (Lap + Mary Exercise) “Am I really that predictable?” called by Erector. I don’t remember the exercise but I thought it was the QOTD
Round 2 – Pickle pounders – pickle pointers – (Lap + Mary Exercise)
Round 3 – LBC’s – Heels to Heaven – (Lap + Mary Exercise)

30 seconds rest

DORA 20-21’s – same as Mary 20-21’s but your battle buddy does the exercise in parentheses until you complete 20 reps of the first exercise, flapjack (swap and do what he was doing), and then go to the 21’s doing the same alternate exercise in parentheses
Round 1 – Squats (Newton’s Cradle) – Merkins (Stationary Lunges) – (Lap + Mary Exercise)
Round 2 – Burpee (Reach for the Sky / Let it Hang) – OHC (Seal Clap Squat) – (Lap + Mary Exercise)

30 seconds rest

“The Wave” – in a circle but starting with the Q doing the following in a circle – 5 rounds of each exercise then take a lap around the Amphitheater

  • 1 x Burpee (start your Burpee when the previous PAX claps his hands – you should have plenty of rest between Burpees here)
  • 2 x Squats (start your Squat when the previous PAX has completed 1 of his)
  • 2 x Iron Mikes (IC so 4 total 2 each leg, start your Iron Mikes when the previous PAX has finished his first rep on each leg)
  • 5 x BBS (start your BBS when the previous PAX has completed 1 BBS. There should be a 1 BBS break before you start again)

Final Mary / Mary /  Hail Mary (Not sure what to call it)
American Hammer x 10 IC
Heels to Heaven x 10 IC
ABC’s (all 26 of them!)
Lap around Amphitheater
E2K(oblique crunch)

MARY:
Lots of Mary today. None at the #shovelflag so we’ll leave this blank. Aye!

COUNT-OFF & NAME-O-RAMA – 7 PAX.

CIRCLE OF TRUST/BOM: Today’s Project: Friendship

Prov 17:17 – A friend loves at all times, and a brother is born for adversity.
1 John 4:21 – And this commandment we have from him: whoever loves God must also love his brother.

Since I started F3 a year and a half a ago, the men at F3 have provided the right kind of friendship I didn’t really have before starting F3. I’ve developed this in other areas of my life, but F3 has been so good, challenging, and refining that I wanted to focus on aspects Friendship and 3 aspects / modes it can take for us to consider:

1. Seek to reconcile strained or former friendships (I am seeking to personally apply this right now so pray for me!)
Matthew 5:23-24 23 So if you are offering your gift at the altar and there remember that your brother has something against you, 24 leave your gift there before the altar and go. First be reconciled to your brother, and then come and offer your gift.

You and I are called to go to the brother we have wronged (if possible and wise, of course) and seek reconciliation (because God has reconciled us to Himself we can be reconciled to each other – 2 Cor 5:11-21). This is hard because the we may believe that we were more wronged personally but that is not what God calls us to here. See “Seven A’s of a Biblical Confession” by Ken Sande for specifics of how to walk this out. We must seek to be the mature ones. Jesus pursues us in reconciliation and while He is perfect and we are not, the steps Ken lays out are the hard path that did not revile when reviled, that sought us when we weren’t looking for Him. This is what a man of God does when he is wrong – he seeks confession and reconciliation!

2. Maintain solid friendships through peaceful unity, keeping the Gospel at the core.
Ephesians 4:1-3 I therefore, a prisoner for the Lord, urge you to walk in a manner worthy of the calling to which you have been called, 2 with all humility and gentleness, with patience, bearing with one another in love, 3 eager to maintain the unity of the Spirit in the bond of peace.

F3 is a men’s leadership organization. When we come out here, we are saying we are going to challenge others and let others challenge us. It’s not easy, but the crucible is where hearts are tested say Proverbs 17:3 and 27:21. We walk in goodness with each other, seeking to help others watch their six, and working together toward common goals that we have first in Christ and then in F3 and other areas. ISI Proverbs 27:17.

3. Know the Hill you’re willing to die on.
There are some things, while few and far between, that are more important than a “friendship”. I put it in quotes because these things should be so rare and understood to be as such that when they do pop up, it is a clear boundary crossed that a friendship cannot continue without major reconciliation (and usually lots of honesty, sincerity, and humility from someone over time before trust can be rebuilt). The Gospel (1 Corinthians 15:3-4) is one of these examples. If anyone adds to or takes away from Christ-crucified with the only work we do is faith by repenting and turning from our sins, this is a hill to die on because Jesus died on that hill (Calvary).

Another example of this is when a friend goes long in unrepentant sin, we have to love that friend enough to call him back (Galatians 6:1-2). We always look to restore the friendship, but it must be in truth. Our goal should always be reconciliation when we call someone to repentance, first with God (2 Corinthians 5:20-21) and then with each other. The book of James talks about this and how wonderful it is to bring a brother back from the second death:

James 5:19-20 – 19 My brothers, if anyone among you wanders from the truth and someone brings him back, 20 let him know that whoever brings back a sinner from his wandering will save his soul from death and will cover a multitude of sins.

Remember, there are not many hills to die on. You might even say the Gospel and a friend in unrepentance are one and the same hill to die on. But knowing these is a huge part of friendship because we uphold truth.

A #project of building rich, deep friendship doesn’t mean you jump off a cliff together the first time you meet a guy, but it does eventually get to taking that kind of risk. Talk about deep things along the way. Be intentional. Be men who walk steadfastly, build friendships with other men, and build those friendships on the deep, solid Rock of Jesus Christ.

MOLESKIN:
Thankful for friends, especially the PAX of JUCO and The Project (and that Ribbed guy who not only invited me to F3 but stuck with me when I didn’t deserve a chance).

ANNOUNCEMENTS:
CSAUP at The Asylum 1/31/2021 0630 – 0900
You can order Asylum gear with their pre-order here (through January 18th, 2021)

The Forgotten Q

This is a missing Q/Backblast from BEFORE Thanksgiving. Many apologies – the holidays came and turned over the applecart! But now these guys get the credit for showing up and getting better! Just in time to ring in the New Year!

THE SCENE: 34 and partly “cloudy with a chance of meatballs”
F3 WELCOME & DISCLAIMER: YES.
WARM-O-RAMA:

  • PROJECTIVATOR X8
  • SSH x10
  • Imperial Squawkers x8
  • Tempo Merkins x8
  • Carolina Drydock x8
  • Burpees x8 OYO
  • Mosey to Playground

THA-THANG:
Dora:

  • 50 Pull-ups (switch every 10)(plank until 6)
  • bear crawl to amphitheater
  • 100 boxjumps/squats (switch every 10)(Al Gore until 6)
  • Mosey to Memorial
  • 200 BBS (switch every 25)
  • Mosey to Recruiting Center

Recruiting Center: Concentration/Memory

  • flip 2 cards
  • if same, do exercise x1 – take a lap around parking lot
  • if different, do both exercises – take a lap around parking lot

MARY:
Pax Choice

COUNT-OFF & NAME-O-RAMA
5 Knuckleheads: Poolboy, Mathlete, Biohack, Slappy, and Snaggletooth

CIRCLE OF TRUST/BOM:
Proverbs 24:3-6 (The Passion Translation)

Wise people are builders—
they build families, businesses, communities.
And through intelligence and insight
their enterprises are established and endure.
4 Because of their skilled leadership
the hearts of people are filled with the treasures of wisdom
and the pleasures of spiritual wealth.
5 Wisdom can make anyone into a mighty warrior,
and revelation-knowledge increases strength.
6 Wise strategy is necessary to wage war,
and with many astute advisers
you’ll see the path to victory more clearly.

MOLESKIN:
During these turbulent and trying times, we are inundated and burdened with information. The craziness of these times will foment a greater pandemic of longer impact: it will be a crisis of mental health – depression, addiction, emotional codependency. What we need is not more information or knowledge, but wisdom. Wisdom that is from above that is first of all peaceable. God’s word provides wisdom and peace during these times.

ANNOUNCEMENTS:
Coming up for air between Christmas and New Year!

Ready for Christmas?

THE SCENE: 48 and raining
F3 WELCOME & DISCLAIMER: FREE – not professional, own volition, modify; COVID precautions; cell phone ICOE
WARM-O-RAMA:
1. Projectivator x5
2. SSH x7
3. Imperial Squawker x7
4. Mtn Climber x7
5. Tempo Merk x7
6. Carolina Drydock x7
7. LBAC/Big arm circles X7
8. Mosey to Recruiting Ctr – bernie, karaoke/other side, sidestep/other side, high knees, butt kickers, 5 burpees around Christmas Tree

THA-THANG:

  1. CMU Exercises
    • Kettlebell Swing x10
    • Murder Bunny x10 – Lunges x10 (each leg) – Bear Crawl x10 – repeat until reach other parking lot island and back
    • Thruster + Triceps x10
    • Farmer Carry both – down and back
    • CMU Calf raises x25
    • Blockees x10
  2. FLORA 1-2-3 (partner up, 1CMU/PAX)
    1. UPPER: P1 – 100 Diamond Merk (switch every 10)
      • P2 – Plank on CMU
      • Lap Parking Lot with CMU
    2. CORE: P1 – 200 LBC (switch every 20)
      • P2 – Hold legs 6” w/ CMU above head
      • Lap parking lot with CMU
    3. LOWER: P1 – 300 Squats w/ CMU (switch every 25)
      • P2 – Al Gore with CMU
      • Lap parking lot with CMU

MARY:
No time today.

COUNT-OFF & NAME-O-RAMA
4 Horsemen of Christmas Eve: Kickflip, Rocket, Mathlete, and Snaggletooth

CIRCLE OF TRUST/BOM:
Matthew 2

Jesus was born in Bethlehem in Judea, during the reign of King Herod. About that time some wise men from eastern lands arrived in Jerusalem, asking, 2 “Where is the newborn king of the Jews? We saw his star as it rose, and we have come to worship him.”
3 King Herod was deeply disturbed when he heard this, as was everyone in Jerusalem. 4 He called a meeting of the leading priests and teachers of religious law and asked, “Where is the Messiah supposed to be born?”
5 “In Bethlehem in Judea,” they said, “for this is what the prophet wrote:
6 ‘And you, O Bethlehem in the land of Judah,
are not least among the ruling cities of Judah,
for a ruler will come from you
who will be the shepherd for my people Israel.’”
7 Then Herod called for a private meeting with the wise men, and he learned from them the time when the star first appeared. 8 Then he told them, “Go to Bethlehem and search carefully for the child. And when you find him, come back and tell me so that I can go and worship him, too!”
9 After this interview the wise men went their way. And the star they had seen in the east guided them to Bethlehem. It went ahead of them and stopped over the place where the child was. 10 When they saw the star, they were filled with joy! 11 They entered the house and saw the child with his mother, Mary, and they bowed down and worshiped him. Then they opened their treasure chests and gave him gifts of gold, frankincense, and myrrh.

    1. Wise men pay attention to God, how/what He speaks.
    2. Wise men still seek the KING, to worship Him.
    3. Wise men give to God their hearts/trust (gold), their time/worship (frankincense), and their right to themselves (myrrh).

MOLESKIN:
What will you give the King of kings this Christmas?

ANNOUNCEMENTS:
Have a safe, restful, and Merry Christmas!

We Are The Body

THE SCENE: Clear, Dark, High 30s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops, Tempo Merkins, Cherry Pickers, Run a lap around the parking lot

THA-THANG:
The workout consisted of 6 stations we ran between and conducted 30 second of various exercises at each station.  Participants chose a body system (Arms, Abs, Back, and Legs) to exercise at the station and together, we worked the whole body.  Each participant got a chance to lead a station by using cards prepared by the Q, thus working the “head” of the body. After the 30 seconds of exercise, all participants would do 1 “burbie for the body” and the “head” would read a bible verse from the card to exercise the “heart.”

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The theme verse today was Luke 6:45b “… for out of the overflow of the heart the mouth speaks.”  This is why we read scripture at each workout station – to fill our hearts with something good.  It is so easy to fill our hearts with crap from the world, that we need encouragement and reminders to dwell in and on the Word of God.
MOLESKIN:

ANNOUNCEMENTS: