F3 Knoxville

Tag: Moses

A Moses Original

THE SCENE: 40 and shedding clothes.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA – ACTIVE BASELINE:
Walking Lunges With a Twist (100ft)
Angle Grinders (IC x 5)
Burnie Sanders Back (100ft)
Inchworm Merkins (50ft)
Hand Release Merkins (OYO x 5)
Broad Jumps (50ft)
T-Merkins (OYO x 10)

THA-THANG:
Starting with 3 balls to the wall you have completed round 1. Add the next movement for round 2 – 3 balls to the wall, 5 pull-ups, run back to beginning. Round 3 begins with balls to the wall, pull-ups, adding merkins, then run back to start….
Round 10:
5 Handstand Pushups or 3 Balls to the Wall
5 Pull-ups
10 Angle Grinders
15 V-Ups
20 Iron Mikes
25 CMU Swings
30 Peter Parkers
40 Dying Cockroaches
50 CMU Overhead Press

MARY:
Not Today!

COUNT-OFF & NAME-O-RAMA
8 Pax
CIRCLE OF TRUST/BOM:
Encouraged the men to step out of their comfort and set into leadership.  Whatever fear, worry, voice, or excuses posses them it is NOT from God.  5 verses to prove this:

  1. Matthew 19:26

Has God ever asked you to do something and your response was, “Who, me?” It’s the enemy making you ask, “Who me?” The better question is “Why not you?!” You with God are unstoppable! And NOTHING is impossible WITH God! ”Jesus looked at them intently and said, ‘Humanly speaking, it is impossible. But with God everything is possible.’” (Matthew 19:26)

  1. 2 Timothy 1:7

Battle your fears, stand on God’s truth. The fear felt was not from God, so every time it creeps into your thinking, remind myself, “For God has not given us a spirit of fear and timidity, but of power, love, and self-discipline” (2 Timothy 1:7).

  1. Philippians 1:6

If God calls you to it, He will help you, for His Word promises, “And I am certain that God, who began the good work within you, will continue his work until it is finally finished on the day when Christ Jesus returns” (Philippians 1:6).

  1. James 1:5

When we ask for wisdom, God promises He will give it lavishly, “If any of you lacks wisdom, you should ask God, who gives generously to all without finding fault, and it will be given to you” (James 1:5).

  1. Jeremiah 29:11

Do you ever doubt yourself? Doubt your ability to succeed? Those are not your own thoughts. Those are lies from the enemy who already knows of the plans God has for you, “for I know the plans I have for you, declares the Lord, plans to prosper you and not to harm you, plans to give you hope and a future” (Jeremiah 29:11)

MOLESKIN:

ANNOUNCEMENTS:

Redeeming the Flags

THE SCENE: The kind of weather you forget… Cool, clear, dark.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Cherry pickers x5 IC
Cobra burpees x5 OYO
Hindurkins x10 IC
Crabettes x15 IC

THA-THANG:
Grab a CMU, partner up, and line up across the grinder by the outhouse for some Dora 1-2-3, flag redemption style.

100 Burpees
200 CMU Squat Thrust
300 ALPOs
Battle buddy runs to the Scrapyard, does 2 pull-ups, runs back to relieve.

And that was about it for time! Early finishers alternate with planks and running to do 5 easy-ups.

MARY:
Flutter Kicks x51 IC
COUNT-OFF & NAME-O-RAMA
9 came out today. Well, not “came out”, but you know.
CIRCLE OF TRUST/BOM:
My Utmost for His Highest – Nov. 11:

The Supreme Climb

He said, “Take now your son…” —Genesis 22:2

God’s command is, “Take now,” not later. It is incredible how we debate! We know something is right, but we try to find excuses for not doing it immediately. If we are to climb to the height God reveals, it can never be done later— it must be done now. And the sacrifice must be worked through our will before we actually perform it.

“So Abraham rose early in the morning…and went to the place of which God had told him” (Genesis 22:3). Oh, the wonderful simplicity of Abraham! When God spoke, he did not “confer with flesh and blood” (Galatians 1:16). Beware when you want to “confer with flesh and blood” or even your own thoughts, insights, or understandings— anything that is not based on your personal relationship with God. These are all things that compete with and hinder obedience to God.

Abraham did not choose what the sacrifice would be. Always guard against self-chosen service for God. Self-sacrifice may be a disease that impairs your service. If God has made your cup sweet, drink it with grace; or even if He has made it bitter, drink it in communion with Him. If the providential will of God means a hard and difficult time for you, go through it. But never decide the place of your own martyrdom, as if to say, “I will only go to there, but no farther.” God chose the test for Abraham, and Abraham neither delayed nor protested, but steadily obeyed. If you are not living in touch with God, it is easy to blame Him or pass judgment on Him. You must go through the trial before you have any right to pronounce a verdict, because by going through the trial you learn to know God better. God is working in us to reach His highest goals until His purpose and our purpose become one.
MOLESKIN:
I was happy to help the Bomb Shelter faithful earn back their flags after abandoning them at the Convergence last Saturday…
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Tuesday 10

THE SCENE: 53 degrees F, 95% humidity, partly cloudy skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH until we got in sync,  lower back/hammy stretch
THA-THANG:

  1. Burpees:  5 each lap

2.  Thrusters:  25-20-15-10-5 (descending number after each 1/4 mile lap

CMU Bear Crawl 15 yard

3.  Curls:  25-20-15-10-5

CMU Bear Crawl 15 yard

  1. Russian Swings:  25-20-15-10-5

Start 1/4 mile lap.  Stop at the 6 marked stations to complete exercises.

5.  Merkins:  25-20-15-10-5

6.  WWII Sit Ups:  25-20-15-10-5

7.  Squat Jumps:  25-20-15-10-5

8.  Dry Docks:  25-20-15-10-5

9.  Flutter Kicks (4 cnt.):  25-20-15-10-5

  1. Pavilion Dips:  25-20-15-10-5

Repeat circuit. 

MARY:
Edward Scissorlegs (AKA Hello Dollys), ABCs in all printed caps

COUNT-OFF & NAME-O-RAMA
13 HIMs, No FNGs
CIRCLE OF TRUST/BOM:
With the election all but over there is some amount of disappointment on all sides be it Democrat, Republican, Libertarian, Green, Independent, etc.  Personally, I am hopeful that the Senate remains Republican controlled for the sake of balance of power.  As the saying goes, “Power tends to corrupt, and absolute power corrupts absolutely.” (Sir John Dalberg-Acton).

To put my disappointment into proper perspective, I returned to Romans Chapter 13:1,2,5: “(1) Let everyone be subject to the governing authorities, for there is no authority except that which God has established.  The authorities that exist have been established by God.  (2) Consequently, whoever rebels against the authority is rebelling against what God has instituted, and those who do so will bring judgment on themselves.  (5) Therefore, it is necessary to submit to the authorities, not only because of possible punishment but also as a matter of conscience.”

Unfortunately, I need to be reminded that God is in control.  I know His will shall be done.

MOLESKIN:
Pray for relief from Covid-19 and especially for our students and teachers.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Hang Man

THE SCENE: 35 or so, pretty nice out
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Squats IC, Peter Parkers IC, Ty Fighters IC, merkins IC, mary Katherines OYO x 5
THA-THANG:

Hang man, yes we played hangman. 5 games of it

  • Pick a letter that is incorrect, everyone does 10 merkins, 10 LBC and 10 squats
  • Get a letter Correct, everyone does 4 Mary Katherines in celebration
  • Guess the word correctly, take a short victory lap
  • Just 10 reps of each exercise but with all the wrong letters, we did a lot of reps!
  • Get Hung, do 20 burpees! We did one set, thanks to Hammy knowing the other words

MARY AKA the REWARD for doing so well at Hangman
BEARWAY TO HEAVEN
COUNT-OFF & NAME-O-RAMA
15 pax
CIRCLE OF TRUST/BOM:
The words we played hangman with were, Guts, Resilience, Integrity, and Tenacity. ALL together makes the acronym for GRIT which was the last word. I hope we all have GRIT in some form or fashion.
MOLESKIN:
As a coach once said, “GRIT is the ability to finish strong”. Don’t just roll across what ever finish line you are crossing, finish strong and all the way through
ANNOUNCEMENTS:Convergence for 5 year anniversary for F3 Knoxville, AYE!

Bring Sally Up

THE SCENE: 32 degrees, FREEZING! (29 according to Postpone)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH X 30 IC

TEMPO SQUAT X 10 IC

TEMPO MERKIN X 10 IC

THA-THANG:

  1. Bring SALLY up with SQUATS
  • RUN around parking lot and return to grinder planking waiting on PAX

Bring SALLY up with MERKINS

  • RUN around parking lot and return to grinder planking waiting on PAX

Bring SALLY up with protractor 30 degrees to 90 degrees

  • RUN around parking lot and return to grinder planking waiting on PAX

Bring SALLY up with CMU bicep curls

  • RUN around parking lot and return to grinder planking waiting on PAX

Bring SALLY up with dips on bench

2. Formed a circle and PAX roulette played with 10CT exercises being performed in middle until everyone has a turn. Next in line calls out exercises for individual in middle. PAX performing leg exercises which include Al Gore, squats, squat jumps, iron mikes, clock lunges while HIM in middle performing 10 repetitions.

MARY:
Hold the Iron cross: thumbs down, chicken wing, overhead claps

LBCs to close

COUNT-OFF & NAME-O-RAMA
12 HIMS and no FNG

CIRCLE OF TRUST/BOM:
It’s election day! It is my first time voting in an election. I grew up with parents owning a strong belief without compromise for the other side which steered me away from voting. We have becoming very divisive in society with the left becoming further left and right becoming further right. Over time, I have felt more of a duty to vote from those who have sacrificed to make this a free country where democracy exists. We have to learn to have constructive debates and open up our views to others. Love your neighbor. Know when to listen and when to debate. Overall, have hope knowing God is the king of this world.

MOLESKIN:
Steven Curtis Chapman

“God is on the Throne”

ANNOUNCEMENTS:

Convergence this Saturday, the 7th at Concord Park!