F3 Knoxville

Tag: Mermaid

Shamrock – Trivia

THE SCENE: 22F really dang cold
F3 WELCOME & DISCLAIMER – Yup
WARM-O-RAMA:

Run in circles 

Side Straddle hop (IC) 4 CT x 10

Quad stretch 

Tie Fighters X10 

Cherry Pickers  x5

Toe Merkins 4-ct IC – 10

THA-THANG:

For the entire workout we are going to do merkins and play trivia. 

10 Merkins, then team 1 answers 1st question within 10 seconds as we walk.  Always on the slow move. 

Then we do 10 more Merkins, then team 2 takes the next question. 

We ended up with 480 Merkins per person.

MARY:
20 more Merkins to get us to 500 for the day thanks to Mermaid’s suggestion.
COUNT-OFF & NAME-O-RAMA
14 men:  8-seconds, Slappy, Dumpster Dive, Betty, Nadia, Skid Mark, Hot Pants, Anchorman, Curry, Fabio, Kick-Flip, Mermaid, Voo Doo, Waxjob
CIRCLE OF TRUST/BOM:

Listen to words from the Holy Spirit from songs, the Bible, sermons or just out from nowhere. 

A few weeks ago while running, the Lord’s Prayer popped into my head. I was searching for what I should pray for and the Holy Spirit prompted me to pray the Lord’s Prayer.  I got stuck on the “Thy Kingdom Come” 

I spent the rest of the time considering, “What did Jesus mean by this? What did he want his disciples and future Christians to take away from this? 

When I finished my run and got back to my hotel I opened a devotional book to the next section I was planning to read titled “Meditation”

It started out with this verse – The Kingdom of God is within you (or within your grasp) says the Lord. Luke 17:21

It goes on to say “Turn, then, to God with all your heart. Forsake this wretched world and your soul shall find rest. Learn to despise external things, to devote yourself to those that are within, and you will see the kingdom of God come unto you, that kingdom which is peace and joy in the Holy Spirit.”

I found an article that helped with 3 points about it:

https://www.thegospelcoalition.org/blogs/erik-raymond/mean-pray-thy-kingdom-come/

I have pasted only parts of it below. 

Cry of Loyalty

When we pray, “Your kingdom come” there is a real sense of yearning and loyalty. We are anticipating the coming kingdom, on board with God’s agenda and that we love the King himself. Those who love the King eagerly yearn for his kingdom.

And through our prayers, it’s as if the Holy Spirit lifts our chins above our earthly horizon to see the fleet of God’s coming kingdom advancing on the open sea. And we cry, “Make haste! Come, O King and kingdom!”

Cry of Treason

When I talk about this prayer being a cry of treason I mean that Jesus is teaching his followers to pray for the overthrow of the kingdom of this world, the coup of its leader, and the establishment of a new king. This is a cry of dissatisfaction. It wants a chance.

But, please note, I am not talking about the overthrow of the U.S. government—or any other natural government. Instead, I’m talking about the spiritual government of this world, led by Satan. He is the spiritual king of this world. Scripture calls him the god of this world (2 Cor. 4:4). He has a ruling seat (Rev. 2:13). His kingdom is darkness (Col. 1:13). He planted his flag in the ground in Genesis 3. He has set up dominion by storming the castle of our minds and hearts (Eph. 2:1-3; 2 Cor. 4:1-4).

When we pray for the kingdom of God to come we are pleading for the kingdom of Satan to be toppled. Like is so often the case when a tyrant is displaced, we want his statues to be defaced, toppled, and dragged in open view. We want Satan and all of his demonic scheming, tactical assaults, deadly seduction, hissing lies, and destructive systems to be shattered!

Cry of Conquering

As we await the full realization of the inaugurated kingdom, we cry for the kingdom to come and conquer souls.

Ever since the garden of Eden, we have turned our hearts from upon God and towards ourselves and our pleasures. It is a spiritual ignorance, even a darkened ignorance. Thomas Watson observed,

Ignorance is a black veil drawn over the mind. Men by nature have a deep reach for the things of the world, and yet are ignorant of the things of God. In 1 Samuel 11.2 Nahash the Ammonite would make a covenant with Israel to thrust out their right eyes. Since the fall our left eye remains, a deep insight into worldly matters, but our right eye is thrust out, we have no saving knowledge of God. Ignorance draws the curtains around the soul so that we are blind and in darkness.

But, when God awakens a person to behold the glory of Christ, he conquers their rebellious hearts and makes them his. Those who formerly would not give Christ honor but pledged allegiance to another (John 19:14-15) are brought into the kingdom of Christ (Col. 1:13-14).

When we pray for the kingdom of God to come we are praying that God would conquer souls! And that he would shine the kingdom of grace upon the hearts of men, women, and children so that they would see and savor the kingdom of glory!

So we pray: “Lord, your kingdom come, your will be done! Conquer hearts by your Holy Spirit to set up the administration of grace in their hearts! Let them see the beauty and worth of your glory! Like Narnia melt the ice of winter and give way to the buds of grace and the dawning day of the kingdom of glory! We know you can do this and delight to do it because you’ve done it to us!”

 

Sunk!

THE SCENE:   Mid 40s and drizzly.  Perfect for a beatdown.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

RFTS/LIH

KCP

Grady corns

Projectivator

Tempo Merkins

Down/Up dog

Mosey to the back lot

THA THANG:

Separate into two teams.  Each team has half the parking lot and cones grouped into one group of 2, one group of 3, one group of 4, and one group of 5.  At “go” PAX grab a tennis ball, run to touch the far curb, then run to one of seven battle stations.  Perform the exercise at that station, then throw the ball at the enemy’s ships.  Work at each battle station before you repeat one.  Continue until one team’s ships are sunk.

Exercises were;

  • 25 Merkins
  • Lunges 10 each leg
  • 20 star jacks
  • 25 Mountain Climbers
  • 25 hello dolly
  • 20 flutter kicks
  • 15 carolina dry docks

Team 2 won the battle!

 

Rehabilitate your fleet (set the cones back up – this time a little further away).  Play another round.  Flip the cards over for new exercises – these were;

  • 20 diamond merkins
  • 15 Bobby Hurleys
  • 20 shoulder taps
  • 15 smurf jacks
  • 25 plank jacks
  • 15 BBS
  • 10 box cutters

Team 1 won this time!

 

Line up at one end of the parking lot.  10 parking lot lines.  Bear crawl 1 line, do 10 merkins mosey back.  Bear crawl 2 lines, 9 merkins, mosey back.  Repeat until 10 lines, 1 merkin.

 

PAX huddle for exercises led by YHC.  2 men at a time take turns hurling the 60# sandbag toward the shovelflag.  After 10 throws each, PAX rally on the bag and start again with a different 2 men throwing the bag.  Repeat until we reach the shovelflag.

 

MARY:

Just in time for a massive Guantanamo and 1 minute of plank.

 

COUNT-OFF & NAME-O-RAMA

Me and 12 of the best men I know.

 

CIRCLE OF TRUST/BOM:
On Monday, Anchorman talked about a line from the Lord’s Prayer that jumped out at him, “Your kingdom come…”.  I followed his lead and also talked about a line from the Lord’s Prayer.

“Our Father in heaven, hallowed be your name, your kingdom come, your will be done, on earth as it is in heaven. Give us today our daily bread. And forgive us our debts, as we also have forgiven our debtors. And lead us not into temptation, a but deliver us from the evil one.”

After He finishes teaching this prayer, the very next thing that Jesus says to his disciples – as if this is the point that He needs to hammer home – “If you forgive those who sin against you, your heavenly Father will forgive you. But if you refuse to forgive others, your Father will not forgive your sins.”

Our forgiveness for the people who have done us wrong is critical to our relationship to the Heavenly Father and a prerequisite to our forgiveness.  What’s more…if you harbor unforgiveness for a wrong done to you long ago – or a perceived wrong – who do you hurt most?  You are harming yourself.  Unforgiveness is poison in your heart.

In the original Greek, the word rendered “forgive” in this text is aphiemi.  It does not mean to sweep it under the rug or pretend like you were not hurt.  In the Greek, aphiemi can literally mean, “to hurl”.  Like we did to the sandbag this morning.  Hurl away the offense, and in doing so heave that poisonous resentment as far from your heart as you can.  Aphiemi – hurl it!  That is how our Father forgives our trespasses – and it’s how we are to forgive those who trespass against us.

Here’s the hardest thing you’ll do yet today.  Search your heart for forgiveness that you’ve been withholding and that resentment is staining your soul.  Now…HURL IT AWAY!

 

MOLESKIN:

It is in pardoning that we are pardoned. – Francis of Assisi

Nice to meet “Fire” and “8 Seconds” today!

T-Claps to the men who cleaned up our battlefield for me this morning!

Shamrock – Neon Moon

THE SCENE: 51F little foggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle hop (IC) 4 CT x 10

Tie Fighters X10 

Cherry Pickers  x5

Bird Dog each side 10

Toe Merkins 4-ct IC – 10

Plank Punch Alternating 10 each side  – From a basic plank position, raise one hand off the ground and punch across, behind and under the opposite arm, keeping the core stabilized.

THA-THANG:

Mosey to the back of campus. 

50 – 2 count  Flutter Kicks

15 Merkins

Run a lap then wait for the 6 before starting each round by holding a plank. 

40 LBCs

15 Merkins

Run

30 American Hammers

15 Merkins

Run

20 BBS

15 Merkins

Run

10 Burpees

15 Merkins

Run

20 Dead Bug 4-count 

15 Curb dips

Run

30 Plank Punch singles 

15 curb dips

Run

40 LBCs

15 Curb Dips

Run

50 Hello Dolly’s 

15 Curb Dips

Run

Bonus round – Mandolin made us do 10 more Burpees

15 Curb dips

Run

CMU work on the way back

* AMRAP: CMU bench press, curls, then CMU toe merkins.  

Mosey back to the flag. 

MARY:
Nope
COUNT-OFF & NAME-O-RAMA
16 – Hoopty, Waxjob, Hotpants, Skid Mark, Dumpster Dive, Slappy, Caveman, Kick-Flip, Curry, Jenner, Betty, Mandolin, Mermaid, Nadia, Curveball, Anchorman,
CIRCLE OF TRUST/BOM:

The Holy Spirit  – I often forget about this powerful and holy presence that Jesus was very proud about leaving with us?  

John 14:26

But the Helper, the Holy Spirit, whom the Father will send in my name, he will teach you all things

Romans 8:26

Likewise the Spirit helps us in our weakness. For we do not know what to pray for as we ought, but the Spirit himself intercedes for us with groanings too deep for words.

I leave you with this: 

Create some quiet space this week and ask the Holy Spirit to work in you.

 

Don’t let the artificial distract you.

THE SCENE: Rainy with a heavy downpour that let up mid-workout.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Run in place, Arm Circles X 10, Leg swings X 10, Air Squats X 10, Merkins X 10
THA-THANG:
HIIT/ Tabata: 5 stations/rounds, 5 exercises per round. 1 minute 10 seconds of work, 20 seconds of rest. 60 Break between rounds.

  • Station 1: Squat jumps, Mountain climbers, Plank jacks, Merkins, Big Boy Sit-ups
  • Station 2: Lunges, High knees, Burpees, Freddie Mercury, AirJump rope
  • Station 3: Side Straddle Hops, American Hammer, Plank hold, Tricep dips, Wall step-ups
  • Station 4: Wall sits, Skaters, Superman hold, Leg raises, Low Plank -> High Plank -> Merkin Progression
  • Station 5: Alternating side lunges, Butt kicks, Shoulder Taps, Peter Parkers, Merkin Jacks

CIRCLE OF TRUST/BOM:

How do you feel about this workout? I confess that I did not build that workout, and I did not copy anyone else’s. What if I told you that the workout was designed by an AI Bot?

The way technology has developed never ceases to amaze me. I often tell my kids how funny it is that we used to see video games released and how great the graphics were. And now there are times when the graphics honestly do look realistic. Think about how easy it is to connect with others now. Facebook, Twitter, cell phones, etc.

With the technology available I was able to prompt a program to create this workout in 10 seconds and make minor alterations; I swapped 3 exercises. It is amazing the developments that humans are making.
But how often do we get distracted by the things of this world that we change our focus (and not just the niceties, it’s the stresses and struggles too)?

While these things truly are amazing, on any given day there are a number of reasons and ways God shows his love and awesomeness. Whether it’s the beauty found in nature. Or it’s a child who gives that extra big hug, at the exact minute you need it without prompting. I recently shared that my wife hasn’t been feeling well; the amazing part of this is that you could tell that the 5-month-old could realize it. He would look at my wife and you can see he just wants to ask what’s wrong? and sometimes it’s a group of men you know you can count on to be there, physically, mentally, or spiritually…

I’m aware that I often fall victim to these distractions. Often times I get so distracted by work and finances, vehicle and house issues, social media, or games. They eat and consume so much of our time, but only if we let them.


In Matthew 22 there is a story about Jesus. The Pharisees up to their tricks again tried to trap Jesus and asked about paying taxes. In verse 21 Jesus replies ‘render to Caesar the things that are Caesar’s and to God the things that are God’s.’ That doesn’t begin and end with taxes or money. It’s our attention, our affection, our praise, our respect, our acknowledgment.

The point is that as incredible as this world is and the accomplishments mankind is making its full of distractions that take on minds away from where our ultimate focus should be. Our master is infinitely more remarkable and we can see that everywhere.  So the challenge for you today is to give that extra attention to noticing the blessings of God in our lives and to thank and praise him for all the ways he pours his love over us.

Slippery Slippery Steps

THE SCENE: A Deceivingly cold Gloom

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

x15 Side straddle hops.

x15 Calf Raises

x10 Forward Lunges

x10 Overhead Arm Pull

x5 Cherry Pickers

THA-THANG:

After warmup, We headed down to the football field, I placed a cardboard piece with 3 sets of two exercises on it at the starting point. The workout continued like this.

  • We ran the track over to the bleachers
  • We ran up and down the bleachers until we got back on the track
  • Once back at starting point we did the first set of two exercises
  • We repeated those steps, progressing through the sets until Recover
  • Tried not to slip and die.

MARY MARY NICE AND HAIRY:
No Mary Needed.

CIRCLE OF TRUST/BOM:
My biological father was never very affectionate, he was a good father, he took care of us, gave us nice things, but he never verbalized his love. I think, because God was often to remind us of his love for us, we as humans rely on being told we’re loved, and crave that affection, and not being given it does not lead to healthy mindsets, doubt can arise, and regret from both parties. When my parents passed away, I was lucky enough to be able to tell my Mom I love her before i went to bed, and I was able to hear it back, as well as a book I have with a voice recording. However with Dad, I wasnt as lucky, and I would give so much just to hear him say “I love you.” You’re never guaranteed tomorrow, and you’re never guaranteed another second. Tell your family you love them, it costs nothing, but it’ll pay huge dividends.