Median – Page 5 – F3 Knoxville

Pickin’, Sprintin’, Squatin’ & Grinnin’

July 14, 2021 Stitch

THE SCENE: 70 degrees, 95% humidity, Nice Breeze
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
6xCherry Pickers, 20xSSH, 10xBACF, 10xBACB, 10xTempo Merkins, 10xTempo Squats

THA-THANG:

Mosey to the center lot, 1st light post. Partner up. One partner begins an unnumbered set of the following while the other sprints to the far light post and back. Switch roles until each of the 5 are complete…

Merkins
Sumo Squats
Burpees
Lunges
Tricep Dips

Mosey on back to the CMU pile. Mary on the route: Flutter kicks, Hello Dolly. Arrive at station. Same partners. Grab CMU and begin a set of each while partner runs stair to pull up bars and does 3 leg lifts. Switch roles until each of the 5 are complete…

Curls
Overhead Press
Upright rows
Bench style press (on your back)
Bent over rows

MARY:
Mosey back to COT. 2 stops with 1. Planks, arm/leg raises 2. Box cutters

COUNT-OFF & NAME-O-RAMA
21 PAX. FNG–>CPR
CIRCLE OF TRUST/BOM:

Over the past few weeks, there have been several reminders of what it means to be in community. Poolboy talked about being real and vulnerable with those close to us, how there’s freedom in that. Guardrail read in God’s word that it’s not good to be isolated and alone. And recently Spotter talked about putting God first among everything.

F3 offers the opportunity for us to gather and have that community, to be open and honest and to work together and support one another.

Now what does it mean for us to take that a step further, outside of here? As a Christ follower, it means that we are his representatives. We learn about Him and his teaching through the Bible and we model that in our lives. We learn from multiple accounts that Jesus was asked about the greatest commandment and what he had to say about that…

Matthew 22:37-39 “Love the Lord your God with all your heart and with all your soul and with all your mind. This is the greatest and first commandment and the second is Love your neighbor as yourself”. We are to love God above everything else and second love our neighbors. That’s not easy.

How are we honoring Christ in our relationships and in our actions? Second, how are we loving our neighbors (not just our closest friends)? Think about those people around us, distant family and friends, co-workers, and those in our actual neighborhoods. Maybe those you don’t know.

Our challenge: What is something we can do to connect with them this week? It could be sending a text to see how they are doing. It could be knocking on a door. It might be offering gift card for dinner. It could be meeting for coffee. It could be volunteering to serve or lead. If we are truly going to represent Christ in our lives, we have to look different than the world around us.

Keep in mind that whatever we step into, He is right there with us, on our behalf. Jesus said …in ME you may have peace, but in the WORLD you will have trouble. But take heart; I have overcome the world. There’s great hope in that. Let’s offer it to someone else.

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

No Isolation

June 21, 2021 Guardrail

THE SCENE: 73
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops, Cherry Pickers, Mountain Climbers, Tempo Merkins, Donkey Kicks, Side lunges, Overhead claps.
THA-THANG:
We were all over the campus today.

Guardrail dips and Heavy Seal claps behind Dickey’s
71 BBS, V-ups and flutter kicks as part of the tour of the new building
100 Squats, burpees, Leg raises and Lunges
171 CMU bench press, Curls, pull ups and thrusters (it’s the 171’st day of the year)
Ring of Fire: Merkins and Planks. Mailbox

MARY:
Imperial Walkers and time ran out
COUNT-OFF & NAME-O-RAMA
18 HIM’s making the most of a Monday
CIRCLE OF TRUST/BOM:
Today’s third F is about the 2nd F: Fellowship.

Proverbs 18:1
He who isolates himself seeks his own desire; he breaks out against all sound judgement

Transparency is the currency of intimacy so make yourself known. Most of all to your family; share your heart with your wife and kids. But also to guys out here.

When was the last time you opened your home; showed hospitality and avoided isolation. It is possible to be a part of F3 and still isolated. It is possible to go to church and remain totally isolated. You have to open up and allow yourself to not go it alone.

A man of many companions may come to ruin, but there is a friend who sticks closer than a brother.
Proverbs 18:24 ESV

Undignified

May 26, 2021 Guardrail

THA-THANG:
Warm up across the parking lot at 50% and 75%, then Duck Walk to the Duck Pond.

20 Guardrail hops, hold a plank for the 6 and then line up in 2 lines for double black snake.

We arrived the newest parking lot did Skipping Bernie Karaoke in one direction and frog jumping, boo boo bear, crab walks in the other direction.

Mosey to a pit we’ve always skipped where we found 6 balls with numbers and 6 exercises. Putting the two togehter we did star jacks, peter parker merkins, crabby pickles, and other things that made us look silly.

Mosey to a brick bench for some step ups and monkey humpers.

CIRCLE OF TRUST/BOM:
Today’s exercises were selected with the criteria of looking ridiculous. It worked, well done. We don’t hesitate to look undignified out here. We do monkey humpers and skip and karaoke and overall look nuts.

It makes me think of King David’s second act as king. He kicks some sweaty Philistine butt and then brings the Ark back to Jerusalem. And he is so filled with the joy of the Lord he finds himself dancing in a linen ephod. After his first wife gives him a hard time about how ridiculous he looked, he made it clear some things are worth cashing in our chips.

If you get a chance to stand for the name of Jesus Christ, do not give in to fear or worry about what you look like.

“I will celebrate before the Lord. I will become even more undignified than this, and I will be humiliated in my own eyes.”
2 Samuel 6:21‭b-‬22a NIV

And I will be undignified
And I will praise the Lord my God with all my might
And I will leave my pride behind
And I will praise the Lord my God with all my life
Everything on the altar now
I won’t hold back, I won’t hold out
I don’t care what the world may say
I’m abandoned to reckless praise
Oh my soul, will not bow to the fear
Oh I will not bow
MOLESKIN:
Take some time today to worship along with my Irish friends in an undignified way.

Hills and Valleys

May 19, 2021 Kick-Flip

THE SCENE: So nice.
F3 WELCOME & DISCLAIMER: Administered
WARM-O-RAMA:

Cherry pickers
Al Gore
Squats
Michael Phelps
Down/up dog
Mountain climber
Projectivator

Mosey to the big lot. Run across. At each line, turn 90 degrees (i.e., sprint, side shuffle, bernie, side shuffle, etc.)

Dolly
Flutter kicks

THA THANG:

Mosey to the coupons. Grab a block. Walking 20 curls, 20 overhead presses, 20 tricep extensions

Line up at the cones in a low plank. At “3-2-1, Go!”, get up and sprint to the top of the hill. First person to touch leaves on a tree wins and gets to watch while everyone else does burpees at the top.

Back down the hill. Winner starts 50’ further back. Do one block exercise then hill sprint again.
Repeat the sequence – each time adding one more block exercise.

5 plyo merkins
10 block pullovers
15 heavy LBCs
20 lunges (10 each side)
20 single arm thrusters (10 each side)
10 CMU swings
6 uneven merkin T planks (3 each side)

Murder bunny thrusters up the hill.

Walking 20 curls, 20 overhead presses, 20 tricep extensions

Twenty-ones on the steps. CMU exercise (your choice) + pull ups.

Rack ‘em.

MARY:

Indian run in two lines. PAX call out 3-2-1-Go!, last man in each line races up the middle of the lines. Repeat until we are close to the flag.

Mountain climbers

Jailbreak!

COUNT-OFF & NAME-O-RAMA

15 for bootcamp, 3 for rush

CIRCLE OF TRUST/BOM:

It was common in ancient pagan nations to perceive each god or goddess as having a particular domain or sphere of power on earth. A goddess of fertility… A god of the forests, or the river… Monotheism was unique and the idea that any god was supreme in all areas was unheard of.

In 1 Kings Chapter 20, we read about the Israelite city of Samaria under attack by the Syrians, a rival nation. The Syrian king gathered 32 other kings – and brought a massive army to besiege the city. Against all odds, and with their God’s intervention, the Israelites repel the attack. The Syrians retreat and regroup to strategize. Since the city of Samaria is in the hill country of Israel, they mistakenly think that the God of the Israelites must be a god of the hills. So, they make a new plan, assemble another massive army, and attack Israel again – this time in the plains (where, presumably, the Israelite God does not dwell and has no authority). Speaking on behalf of God, a prophet tells the Israelite king, “Because the Syrians have said, “The Lord is a god of the hills, but he is not a god of the valleys,” therefore I will give all this great multitude into your hand…” – and He does. The Israelites rout their enemy in the valley, just as they did in the hills. The one true God is sovereign over all – He is a God of both the hills and the valleys.

For me, May 20 is a date unlike any other.

Five years ago, May 20th, my son Caleb was born. He is a beautiful kid – he is everything that you would want in a son; wicked smart, good natured, daring, funny, creative, kind, loving – he is a great kid. The day he was born into this world was joyful and exciting and amazing – it was heaven! May 20^this the anniversary of one of the best days of my life!

But…

One year ago, May 20th, I was heartbroken. My wife was pregnant again, but this time the pregnancy was not going well. Several days before, we had been told that the baby had no heartbeat, and we would very likely have a miscarriage in the coming weeks. We prayed that God would reveal his strength in a miraculous way and the baby would live…But short of that, if we had to walk that terrible road in the next few weeks, we prayed that the miscarriage would not happen on Caleb’s fourth birthday. But it did. The day we lost that baby was devastating and painful and raw – it was hell. May 20^th is the anniversary of one of the worst days of my life.

Life’s hills and valleys – the one true God is sovereign over them all. Life is full of both wonder and wounds. How does our faith stand up to them? The “hills” of life can draw us closer to Him in joy and with grateful hearts – or they can arouse in us an arrogance which causes us to forget His presence. The “valleys” of life can drive us into His arms and onto our knees – or can drive us to curse and blame our Creator with misplaced resentment.

We need to keep working toward having a faith that thrives in both the hills and valleys of life.

Closed with a pair of Pslams.

For when you go through a valley –

Psalm 4: God, you are my righteousness, my Champion Defender. Answer me when I cry for help! Whenever I was in distress, you enlarged me. I’m being squeezed again—I need your kindness right away! Grant me your grace, hear my prayer, and set me free!

For when you are on a hilltop –

Psalm 100: Enter his gates with thanksgiving and his courts with praise; give thanks to him and praise his name. For the Lord is good and his love endures forever; his faithfulness continues through all generations.

MOLESKIN:

This workout and word was inspired by Monday’s great workout and word – offered up by the true HIM, Mailbox.

PRAYERS / ANNOUNCEMENTS:

Prayers for our good friend, Spotter, and for his family

Prayers for Stitch’s family relationships

Prayers for Jordon

Choose Your Partner for War Wisely

May 3, 2021 Guardrail

THE SCENE: The rain held off for a 65° windy perfect morning
F3 WELCOME & DISCLAIMER: Delivered
WARM-O-RAMA:
Tempo Squats, High Knees, Let it Hang, Reach for the Sky, Cherry pickers, inch worm merkins and 2 SSH.
THA-THANG:
Indian run to the big parking lot dropping for 5 merkins.

Slalom each median in the big parking lot with a burpee every time your cross the “road”
11’s in the pit by the far entrance with squats at the bottom and merkins on the road.
Mosey to the outer loop behind lake
- 10 floor tricep dips, and 10 inch worms
- run the loop
- 20 flutter kicks and 20 pickle powders
- run the loop
- 30 lunges and 30 squats
- run the loop.
- on each loop is 5 burpees, 10 4 count hello dollies, and 15 bobby hurley’s
found a rope laying on the ground, so we played tug o war, of course

MARY:
Flutter kicks, Pickle pointers, Mountain Climbers, Freddie Mercury

CIRCLE OF TRUST/BOM:

Psalm 27 verse 4, it says “Though an army May encamp against me, my heart shall not fear; though war may rise against me, in this I will be confident.”

David saying he has lot things against him, an Army, and a War, but David says “my heart shall not fear and, in this I will be confident” in response.

How does he do that? FAITH. David has outstanding faith. When David was fighting Goliath, King Saul giving David his armor; but David did not want it because he had faith that God would protect him. How do we get that faith that David has?

James chapter 1 verse 2 Says “Count it all to Joy my brothers when you meet trials of various kinds for you know the testing of your faith produces steadfastness.”

David no doubt has had trials that tested his faith, like fighting Goliath, ruling nation, running from king Saul when Saul was trying kill him. The trials grow your faith. I bet none of us are going to fight a giant, rule a nation, or run from king trying to kill you, but I bet most of us will or has had trials like temptations, relationships, or even COVID.

Thinking about going into battle, if you get to choose 1 guy you guys wouldn’t choose me; not yet at least. I’m going choose you big guys. You’re all a lot bigger than me and I look up to you and I know you’d protect me. God is infinitely bigger, infinitely stronger. One way we show this in our prayer life is to get our knees, like we do here, and say with our posture that we are small.

I challenge you pray to Jesus privately on your knees and ask Him to grow your faith so you could be confident in trials, and even pray for trials so you could test your faith. David knows that his God can do the impossible. God wants us to believe that he can do impossible. All the big problems in our life are tiny to him. Our God is bigger than our understanding.