F3 Knoxville

Tag: Median

Givin’ Out Free Shiners

THE SCENE: Mid 30’s, kinda damp.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

25 SSH, 5 Cherry pickers, 10 Tempo Merkins, 10 Tempo Squats, Ring of Fire

THA-THANG:
Mosey to the coupon pile with three stops to do: 20 x 4 count Hillbillies, 20 x 4 count Imperial Walkers, 20 Pistol Crunches

Heavy Dora with a bear crawl from the asphalt near the stairs to the concrete by the trash can.

  • 100 Skull Crushers
  • 200 Curls
  • 300 Bench Presses

11’s on the hill

  • start with 10 Twinkle Toes on the bottom and 1 squat at the top
  • Mosey back to the Flag.

CIRCLE OF TRUST/BOM:

Rivers do not drink their own water; trees do not eat their own fruit; the sun does not shine on itself and flowers do not spread their fragrance for themselves. Living for others is a rule of nature. We are all born to help each other. – Author Unknown

For those of you who don’t know, I taught here in Knoxville for 5 years. My former students are now all in their mid to early 20’s and that air of invincibility is wearing off. I don’t have all the answers to their questions but more than anything, it means the world to those guys that I care enough to reach out and listen, offer what advice I can or even just grab a meal with them. More often than not though, I do know what they are going through and I do know what to suggest to them because it is the same stuff I went through and I give them the same answers that Dillard Harwell, John Austin Smith and Sandy Crow gave to me when I was their age. Those were my mentors and all three of them are now dead.

Most of us are overdue on bringing someone alongside. Don’t overthink it. Two of my three mentors started everything off with food. One to the Sizzler and the other to his house for a meal. It can be as easy as bringing someone along with you to something you already do. Sketchy goes to church with me and lives just down the street. I get 10 minutes with him on the way here and 10 minutes on the way home with him. If my fat self comes here three times a week, that’s an hour I have to chat with this young man on a drive that I was going to make anyways. And do you know what the best part of it all is…guess who is being a good example to my three sons and bringing them along with him on things he was going to do…Sketchy. 

Good ideas are like food, they have expiration dates. They spoil if you don’t use them. Just as you thanked a mentor on Monday, do some mentoring today. If counsel, give counsel. If time, give time. You’ve got to eat today; don’t do it alone. We become all things to all men so that we might save some. (1 Cor 9:22)

 

Help Make More Disciples

THE SCENE: 47 and windy but at least it wasn’t raining!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 10
  • Overhead Claps X 10 (IC) followed by Michael Phelps
  • Tempo Squats (IC) 4 CT
  • Tempo Merkins (IC) X 10
  • Mosey to cover

THA-THANG:

AMRAP Tabata Stations – 30 seconds of work/10 seconds of rest (while moving to next station)

  • Dips on benches
  • Flutter Kicks
  • Bobby Hurleys
  • Toe Merkins
  • Carolina Dry Docks
  • Step Ups
  • Big Boys

Back to the Basics at the Library

  • Merkins X 20
  • Squats X 25
  • Run the courtyard
  • Rinse & Repeat

MARY:

  • Hello Dollies X 20
  • LBCs X 20
  • American Hammers X 20
  • Mosey then jail break to AO for 50 Toe Merkins & 35 squats until 6:15

COUNT-OFF & NAME-O-RAMA

10 men didn’t let the threat of rain keep them away from starting the week off with a win!

CIRCLE OF TRUST/BOM:

My church, Valley Church, just became “official” so our board, pastor, etc. just participated in a “charge conference” through the Holston Conference of the United Methodist Church.  The meeting was on Zoom but it was great to participate, represent our church, and be “charged” with leading its growth.

The pastor who led the meeting shared a brief but powerful sermon.  My presentation this morning nor this write up did justice to the words she shared but you’ll get the idea.

Disciple Making Strategy:  Sharing the love of Jesus to make disciples for the transformation of the world.

The Great Commission

18 Then Jesus came to them and said, “All authority in heaven and on earth has been given to me. 19 Therefore go and make disciples of all nations, baptizing them in the name of the Father and of the Son and of the Holy Spirit, 20 and teaching them to obey everything I have commanded you. And surely I am with you always, to the very end of the age.”

The Great Command

36 “Teacher, which is the greatest commandment in the Law?” 37 Jesus replied: “‘Love the Lord your God with all your heart and with all your soul and with all your mind.’[c] 38 This is the first and greatest commandment. 39 And the second is like it: ‘Love your neighbor as yourself.’[d] 40 All the Law and the Prophets hang on these two commandments.”

The Great Compassion

40 “The King will reply, ‘Truly I tell you, whatever you did for one of the least of these brothers and sisters of mine, you did for me.’

The preacher summed up her sermon by sharing that we need to live our John 12:34-35 if we’re going to be true disciples and encourage others to join us.

John 12:34-35

I give you a new commandment:  Love each other. Just as I have loved you, so you also must love each other. This is how everyone know that you are my disciples, when you love each other.

MOLESKIN:

Data’s VQ is on Friday, December 3rd!  Please be there to support and encourage him!

ANNOUNCEMENTS:

Sign up to Q/VQ

Race To The Summit

THE SCENE: Pleasant 48 degrees
F3 WELCOME & DISCLAIMER – Yep!
WARM-O-RAMA:
25xSSH, 15xTempo Merkins, 10xTempo Squats, 15xMountain Climbers, 5xCherry Pickers

THA-THANG:

  • Mosey to the Haslam Center
    • Find a HIM of comparable fitness, he will be your running opponent as you split into two teams. While everyone else does exercises, running opponents line up at the middle of the building and sprint to the opposite side with each HIM trying to make it to his opponents side to get a point. Wherever the HIMs meet, they then sprint back to the start with the winner getting a point.
      • Exercises while waiting to run: Twinkle toes, Merkins, SSH, Mountain Climbers, BBS
  • Mosey to Jucomanjaro
    •  At each line rotate through three exercises
      • 30 Mountain Climbers, 15 BBS, 5 Burpees
  • Mosey to the Flag
    • Monkey Humpers at Hardin Valley Rd.

CIRCLE OF TRUST/BOM:

Romans 12:13 – 9 Let love be without hypocrisy. Abhor what is evil; cling to what is good. 10 Be devoted to one another in brotherly love; give preference to one another in honor;1 1 not lagging behind in diligence, fervent in spirit, serving the Lord; 12 rejoicing in hope, persevering in tribulation, devoted to prayer, 13 contributing to the needs of the saints, practicing hospitality.

Hospitality comes from philoxensos, love of strangers. Biblically, it is so important that Paul says men who are to be elders need to practice it (1 Tim 3, Titus 1). When deciding which widows the church was to take care of, a history of hospitality was required (1 Tim 5). Bringing those outside of our family into our homes to break bread is the key to building relationships. It is during this time that we get to know others so that we can later do all of the one another’s found in scripture such as encourage, forgive and admonish and have them done to us. 

Sweating with the Oldies

THE SCENE: Low 70’s with some humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side straddle hop x 20 (4 Count)

Cherry pickers x 5 

Tempo merkins x 10

Failure to launch (modified to a 3 count) x 10

Scorpions (from plank, raise legs individually as high as you can) x 10

Supermans x 10 (4 Count)

Swimmers x 10 (4 Count)

THA-THANG:
Mosey to the courtyard

  • Dora with one lap around the short path
    • 100 Imperial Walkers (4 Count)
    • 100 Swimmers (4 Count)
    • 100 Mountain Climbers (4 Count)
    • 100 Superman (4 Count)
  • 11’s on the bricks – Dips and Scorpions
  • 30 sec of Bobby Hurleys followed by 30 sec of Wall Sits (2 rounds)
  • Mosey to the AO
    • 10 merkins (4 Count)
    • 10 lunges (4 Count)
    • 10 Failure to launch (modified to a 3 count) x 10
  • Jailbreak to the flag

CIRCLE OF TRUST/BOM:

ONCE THERE WERE two brothers who inherited their father’s land. The two brothers divided the land in half and each one farmed his own section. Over time, the older brother married and had six children, while the younger brother never married.

One night, the younger brother lay awake. “It’s not fair that each of us has half the land to farm,” he thought. “My brother has six children to feed and I have none. He should have more grain than I do.”

So that night the younger brother went to his silo, gathered a large bundle of wheat, and climbed the hill that separated the two farms and over to his brother’s farm. Leaving the wheat in his brother’s silo, the younger brother returned home, feeling pleased with himself.

Earlier that very same night, the older brother was also lying awake. “It’s not fair that each of us has half the land to farm,” he thought. “In my old age my wife and I will have our grown children to take care of us, not to mention grandchildren, while my brother will probably have none. He should at least sell more grain from the fields now so he can provide for himself with dignity in his old age.”

So that night, too, he secretly gathered a large bundle of wheat, climbed the hill, left it in his brother’s silo, and returned home, feeling pleased with himself.

The next morning, the younger brother was surprised to see the amount of grain in his barn unchanged. “I must not have taken as much wheat as I thought,” he said, bemused. “Tonight I’ll be sure to take more.”

That very same moment, his older brother was also standing in his barn, musing much the same thoughts.

After night fell, each brother gathered a greater amount of wheat from his barn and in the dark, secretly delivered it to his brother’s barn. The next morning, the brothers were again puzzled and perplexed.

“How can I be mistaken?” each one scratched his head. “There’s the same amount of grain here as there was before I cleared the pile for my brother. This is impossible! Tonight I’ll make no mistake – I’ll take the pile down to the very floor. That way I’ll be sure the grain gets delivered to my brother.”

The third night, more determined than ever, each brother gathered a large pile of wheat from his barn, loaded it onto a cart, and slowly pulled his haul through the fields and up the hill to his brother’s barn. At the top of the hill, under the shadow of a moon, each brother noticed a figure in the distance.  Who could it be?

When the two brothers recognized the form of the other brother and the load he was pulling behind, they realized what had happened. Without a word, they dropped the ropes to their carts and embraced.

Romans 12:9-13

Let love be genuine. Abhor what is evil; hold fast to what is good. Love one another with brotherly affection. Outdo one another in showing honor. Do not be slothful in zeal, be fervent in spirit, serve the Lord. Rejoice in hope, be patient in tribulation, be constant in prayer. Contribute to the needs of the saints and seek to show hospitality.

The Overlap

THE SCENE: 68 and 1/2″ of dew (humidity high)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Reach for the sky — let it hang — reach for the sky — let it hang

cherry pickers — cherry splitters

down dog x6 — left leg forward — knee outs x6 — world’s greatest x6 — lil pickle twists x6

down dog x6 — right leg forward — knee outs x6 — world’s greatest x6 — lil pickle twists x6
THA-THANG:
Mosey to the rock pile behind strip mall

Small rock front raises x20 — empty can raises x20 — side raises x20

20 dips on guardrail

Mosey to coupon pile — 5 second count, leader drops off for 2 burpees

Partner up at coupon pile — while partner runs up to do 5+ pullups, partner does

  • 20 shrugs, 30 curl press, 40 weighted squats — when partner returns, help finish partner’s reps in a designed overlap.  Then start your own reps while other partner runs up.
  • Next set reduced reps to 25 curl press, 30 weighted squats, 20 shrugs
  • 3rd set 30 weight squats, 20 shrugs, 25 curl press

Mosey to the flag, along the way — 25x flutter kicks, 15x box cutters, 20 freddies

MARY:
Boat and Canoe x1 minute

Imperial Walkers x20

Pickle Pounders x20
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Last week, Wednesday 8/11 was 4 years since being diagnosed with Leukemia.

After my first round of Chemo in early September, we never saw another blast.

I believe I was healed, but I continue to long for God’s rescue.  If we all think about it, aren’t we all hoping and seeking God’s rescue, to know that He is coming through for us.  I assume you all pray on occasion when we think about it for Jesus to come again and rescue us.  And on occasion I’m reminded of the deep and horrible tragedy of the Garden when the union with God was severed, sin nature inherited, and Earth’s authority transferred to the kingdom of darkness.

The Good News of the Bible says God has come through for us by the work of Christ.  Doesn’t Jesus say that, “10 For the Son of Man came to seek and to save that which was lost.”  Luke 19

So why is that not enough and that knowledge transforming us daily?  Life is hard, and it is true that we must gird ourselves like men as God told Job.  But what about my burden is light and yoke is easy and is freedom really available in this life?  I’ve listened to so many sermons over the years about the cross.  I heard one a couple years ago that was truly beautiful and exciting until the very end when the pastor said now all we can do is lather, rinse, repeat referring to sinning and returning to the cross for forgiveness over and over again.

Forgiveness is such a precious gift and is so widely touted as it should be; and now as true believers, we are dead to sin and alive in Christ.  This life allows the union with God to be restored, our sin nature circumcised and the ability to bring the Kingdom of Heaven to earth in this life.

Romans 5

10 For if while we were enemies we were reconciled to God by the death of his Son, much more, now that we are reconciled, shall we be saved by his life.

17 For if, because of one man’s trespass, death reigned through that one man, much more will those who receive the abundance of grace and the free gift of righteousness reign in life through the one man Jesus Christ.

I’ve heard the catchy Christian statement that, “it takes more faith to believe what the world believes, than to believe in what we believe.”  I believe that is true only when we limit our focus to Jesus’s death on the cross, but let’s not forget to believe in Spirit with child-like faith in the first hand testimony of the disciples that it is the Resurrection power and Ascension of the one man Jesus that gives us life and the power over sin in this life.  Remember your identity as a beloved son of the King today and every day, and put these sins we are struggling with in the past and in the grave!

There is an overlap the Bible describes concerning the work of Christ — the cross and death, the resurrection life and the ascension where all authority over heaven and earth was transferred to Jesus.  We supported each other in an overlap today and we can support each other in the spiritual overlap as well.

MOLESKIN:

Work Of Christ

Christianity is the power of God to restore His originally glorious creation to all it was meant to be.

You see–there’s far more to the Christian life than just forgiveness, and there’s far more to the work of Christ than the Cross. Yes, Jesus came to die for us. It is an act of love unparalleled in the history of the world. But Jesus, also, rose from the dead. And the power of His resurrection is what most people are missing in their lives–the power of real Life.

The power of restoration and healing, the power to live as we were meant to live.

And there is more…

Christ also ascended to the throne. All authority in heaven and earth is His, … and He has shared it with us. That’s how we triumph over the Enemy. That’s how we bring His kingdom … in His Name.

Come and discover the power of the full work of Christ. The power to restore you–as a woman or a man whose life is filled with the radiance of God.

Approximately 2 hours, 39 minutes.

LEARN MORE ABOUT THIS SERIES

ANNOUNCEMENTS:

Prayers for Spotters Uncle Scott, Guardrails wife Missy and Datas family this weekend.  Iron Pax starting soon, CSAUP Saturday.