F3 Knoxville

Tag: Pluto

Jesus Wept

THE SCENE: Beautiful spring day, sunny, little breeze, low 70s.
F3 WELCOME & DISCLAIMER Done adequately
WARM-O-RAMA:
Bolt 45s, Tempo Squats, Motivators, El Capitans, LBAC forward and backward, Grady Corns
THA-THANG:

MOSEY to bottom of Pickett’s…

Run PICKETT’S CHARGE, Bernie-ing the slopes and running on the flat parts.

Mosey to center of colosseum.  Do Mucho Chesto, then Run to 12 o’clock position, do Aiken Legs. R&R.

Aiken Legs: 20 Squats, 20 Squat Jumps, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward)

MUCHO CHESTO: 10 x Merkin / 10 x Wide Merkin / 10 x Diamonds / 10 Stagger Merkin Left / 10 Stagger Merkin Right

Mosey to field below Overlook.  Cones laid out in a rectangle pattern.

FIELD OF PAIN:

  • Long side 1: Suicides
  • Short Side 1: 10 merkins, Bear Crawl, 10 Merkins at opposite corner.
  • Long side 2: Bernie to ½ way cone, 20 Iron Mikes (2-ct), 20 Bobby Hurleys. Run to next corner
  • Short Side 2: El Capitan lunge , with 5 Prisoner Cell Merkin Burpees at each cover.

Mosey about 1/2 way to road, then do 7s on small hill.  Flutter Kicks and Bobby Hurleys.

MARY:
Flutter kicks and Homer/Marge
COUNT-OFF & NAME-O-RAMA
11 strong.
CIRCLE OF TRUST/BOM:

Today’s Word is taken from John Chapter 11, which is a story that’s probably familiar to many of you, as it describes Jesus’ raising of Lazarus from the dead.  It builds on Steam’s WORD about Expectations that he gave last week, which also referred to a passage that included the sisters Mary and Martha.  In John Chapter 11, Jesus travels to Bethany to visit Mary and Martha after their brother Lazarus died.  THREE TIMES the sisters ask “Why? Why did my brother have to die? If you had been there, he would still be alive.”  Expectations.  That question of “If I had mattered to you, this wouldn’t have happened” is a question I think we’ve all asked ourselves, and certainly for those friends and family of those killed in yet the latest mass shooting event just down the road in Nashville, that has affected some of our F3 brothers.

But I want to focus on one specific part of the passage in John 11.  It contains the answer to a great Trivia Question  When confronted with the reality of the situation, what did Jesus do?  Jesus wept.  Our God is deeply moved and troubled when his Children suffer, and when we grieve.  We have a feeling and empathizing God.

Dr. William Sloane Coffin was a famous Presbyterian minister from Boston and Chaplain for Yale for a number of years, who lost his son in a car accident a few decades ago.  He gave a sermon just 10 days later.  (How does someone DO that??)  Dr. Coffin had the same questions about his son’s death that we all would have, that Mary and Martha had.  Where were you God?  But he said in that sermon,.

He said, “For some reason, nothing so infuriates me as the incapacity of seemingly intelligent heads that God doesn’t go around this world with His finger on triggers, His fist around knives, His hands on steering wheels.  the one thing no one should say to someone dealing with tragedy is “I know it was the will of God”.  Never do we know enough to say it is the will of God.  When my son died, my own consolation is that it is NOT the will of God that he died, it is that God’s Heart was the first of all of our hearts to break.”  As he closed his sermon, he said “As the grief that once seemed unbearable now turns to bearable sorrow, The truths in Biblical passages are beginning to once again take hold.  ‘In this world you shall have tribulations, but be of good cheer.  I have overcome the world; My light shines in the darkness, and the darkness has not overcome it.  Weeping may endure in the night, but joy cometh in the morning’.  When my son beat me to the grave, it was not because God WILLED it.  It was because for him, the Dawn had come.”

This is the key lesson of John.  What God wills is Life out of Death.  What did Jesus do in the presence of Mary and Martha when told the news about Lazarus?  Jesus wept.  This is the compassionate nature of God.  God doesn’t just see from far away our pains and sorrows.  He is WITH us in our sorrow.

MOLESKIN:
Prayers for those who were affected by the Nashville school shooting earlier in the week. Prayers for Title 9 as he looks for other career opportunities.
ANNOUNCEMENTS:
FORGE! growth week-end, end of September.  Haw Ridge and Hardship Hill coming up!

March Metric Workout – Asylum PM’d

F3 Q – 3.28.23

  • Asylum PM AO
  • 5:45pm – 6:30pm
  • Steam on Q
  • Accelerate You vs. You – March Metric Workout 

[ Warm o Rama ]

  • 3-5 minutes

[ The Thang ] 

March Metric Workout

  • Start the timer
  • All PAX perform each exercise for 1 full minute (no rest interval between sets)
  • Immediately following the 10th exercise (CMU deadlifts) (no rest), perform 5 minutes of CMU Thrusters (keep counting toward your total # of reps)
  • You will keep track of the TOTAL number of reps (cumulative) for each exercise below
  • Duration: 15 minutes
  •  Exercises
    • 1-minute of CMU OHP
    • 1-minute of CMU Goblet Squats
    • 1-minute of CMU Bent Over Rows
    • 1-minute of CMU BBS
    • 1-minute of CMU Biceps curls
    • 1-minute of CMU Lunges
    • 1-minute of Derkins (feet elevated on CMU)
    • 1-minute of CMU LBCs
    • 1-minute of CMU Triceps extension
    • 1-minute of CMU Deadlifts
    • 5-minutes of CMU Thrusters

Crispr recorded 1st Round # of reps

Rest 3 minutes.

Repeat the full routine – starting over with your rep count. Total duration: 30 minutes.

Submit BOTH scores – Round 1 reps and Round 2 reps (scored individually, not cumulatively).

Enter your times and reps on THIS FORM. 

[ Mary ]

Stretched for the last 60 seconds

[ COT ]

  • # off – 16
  • FNGs? – 0
  • Name o Rama
    • Pusher, Pluto, Rooney, Sparkler, Z-Bone, Lillydipper, Onstar, Crispr, Cheetah Boy, Steam, Flashback, Red Card, Abacus, Switchgrass, Down Under, Swimmies
  • Word

Pray for Nashville’s shooting victims. This morning at a small group I’m a part of one of the older guys said that you were going to see a lot of blame start to happen because of this weather it is gun control or stuff about the shooter, being transgender or the lack of security, and all this stuff. But really what it is, is that we live in a fallen world and its sin.

Do we need better precautions and things in place to protect our kids and be more responsible as citizens of this earth? Absolutely but we need Jesus even more. 

Check out these powerful lyrics, from the song “Never Let Go” by Seventh Day Slumber. I was listening to this on the way to the workout tonight and these lyrics hit really hard:

Even though I walk through the valley of the shadow of deathYour perfect love is casting out fearAnd even when I’m caught in the middle of the storms of this lifeI won’t turn backI know You are near
And I will fear no evilFor my God is with meAnd if my God is with meWhom then shall I fear?Whom then shall I fear?
Oh no, You never let goThrough the calm and through the stormOh no, You never let goIn every high and every lowOh no, You never let goLord, You never let go of me
And I can see a light that is coming for the heart that holds onA glorious light beyond all compareAnd there will be an end to these troublesBut until that day comesWe’ll live to know You here on the earth

Listen to “Never Let Go” on Spotify

0 Expectations

F3 Q – 3.25.23

  • Asylum Daybreak
  • 7am – 8am
  • Theme: Expectations

[ The Scene ] 

  • Rainy (stopped a little before 7am)
  • 60s

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness – Fellowship – Faith 
  • My name is Steam and I’ll be your Q this morning 
  • A few things before we begin: 
    • I’m not a professional 
    • You’re here on your own volition
    • You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you. 
  • FNGs? – 1! EH’d by Voltage

[ Warm o Rama ] 

  • SSH – 10×4
  • Baby Arm Circles – 10×4 F + B
  • Windmill – 10×4
  • Rockette – 10×4
  • Twisty – 10×4

[ The Thang ] 

(1) Square Pyramid 

  • 4 corners of the parking lot 
  • 4 rounds or 4 times at each corner
  • R1: 25 reps across the board 
  • R2: 50 reps across the board 
  • R3: 75 reps across the board 
  • R4: 100 reps across the board 
  • All on a 1-count
  • Moving counter-clockwise 
  • C1 – Calf raises 
  • C2 – Chest presses
  • C3 – Squats
  • C4 – Incline merkins

— Mosey to NewPav —  Legs

  • There and back again 
  • NewPav: Squats, Lunges, Step Ups
  • 10 reps each (1-count)
  • Do all 3 Xs
  • Run a lap around the island
  • Rinse and repeat – 3 rounds total

— Mosey back to the AO — 

[ Mary ] 

(1) Down + Backs

  • Skips
  • Side-shuffle
  • Open-chest lunges

(2) SWS

[ COT ]

  • # off – 16
  • Name o Rama – Veggie, Jumbo, Pluto, Voltage, Crawdad, Q-Bert, High-Heels, Choir Boy, Swimmies, Abacus, Lillydipper, Pele, Glamper, Curveball, Steam, FNG
  • FNGs – 1 – Parcore
  • BOM

Expectations – Luke 10:38-42

I came into this week with a lot of expectations, spoken and unspoken. I would imagine that you did as well. And to be honest, it’s been a really tough week when it comes to my expectations. Expectations professionally, personally, and relationally. I think one of the best stories on expectations in the Bible comes from Luke 10:38-42, the story of Martha and Mary. I’ve included it below.

What you see in this passage of scripture is a lot of what we go through in life: missed expectations, met expectations, exceeded expectations, and how we respond to these. In this story you see three responses (based upon expectations)

  1. Martha’s response
    1. Lord don’t you care?
    2. Don’t you see me?
    3. Don’t you see all this work I’m doing to prepare for you and others?
    4. Tell her (Mary) to help me. She should be helping me! (I have expectations for her, don’t you see that?)
  2. Mary’s response
    1. Sitting at the feet of Jesus, taking in every word He said
  3. Jesus’s response
    1. I see you. I care deeply about you. I care about your expectations.
    2. I also care about Mary sitting at my feet desiring to abide in my as I abide in her.

Marha is not wrong for completing tasks, working, and preparing, and Mary is not lazy for sitting at the feet of Jesus.

Did you know you can have expectations of yourself, of others, and of Jesus. Whether you realize it or not.

A couple of questions to think about

  1. Where does this story find you right now, in your season of life?
  2. Where do you find yourself in this story?
  3. What expectations do you have of yourself, others, and Jesus?

Regardless of what your expectations are, and how you respond, Jesus wants to be invited in and wants to meet you right there – in your missed, met, or exceeded expectations.

Her sister, Mary, sat at the Lord’s feet, listening to what he taught. There is only one thing worth being concerned about. Mary has discovered it, and it will not be taken away from her.” As Jesus and the disciples continued on their way to Jerusalem, they came to a certain village where a woman named Martha welcomed him into her home. But Martha was distracted by the big dinner she was preparing. She came to Jesus and said, “Lord, doesn’t it seem unfair to you that my sister just sits here while I do all the work? Tell her to come and help me.” But the Lord said to her, “My dear Martha, you are worried and upset over all these details!

  • Luke 10:38-42 https://my.bible.com/bible/116/LUK.10.38-42

Your Gifts

THE SCENE: A perfect morning, just minutes before the rain
F3 WELCOME & DISCLAIMER – Steam did it
WARM-O-RAMA:
SSH, merkins, rockettes, imperial walkers
THA-THANG:
Insert information about the workout.

  • Hands had us “playing catch me if you can”
  • Then a bear crawl, lunge, run sequence of pain
  • Dora time with dive bombers, mountain climbers, and pike ups
  • CRISPR then doing more Dora with merkins, squats, and butterfly situps
  • William Wallace relays with planks/burpees, then squat/sprints
  • 7’s with incline merkins and step ups

COUNT-OFF & NAME-O-RAMA
19 HIMs for the launch of Asylum Daybreak
CIRCLE OF TRUST/BOM:

I often talk about quotes and they always get me thinking about stuff. As I take on this new leadership role, I think about a quote from Pablo Pisccao that says “The meaning of life is to find your gift”.

I’ve been through several leadership development programs over the years and had 360 reviews, etc and gift that always comes up for me is I’m dependable. When I take something on, I do what I say I’m going to do, and I do it 100%. Don’t have to check in and follow up because it’ll be done.

Going back to Picasso, the second half of the quote is, “The purpose of life is to give your gift away”. So as I assume this new role I hope that I can give my gifts to Asylum Daybreak.

So, the quote is “The meaning of life is to find your gift and the purpose of life is to give your gift away”. So I ask each of you to think about that. What are your gifts and who are you giving them to?  Is there an aspect of your life that could really benefit from your unique gift? And if so, are you willing to give it to them?

ANNOUNCEMENTS: A lot going on in F3 Knoxville.  Painting Cardinal’s widow’s house March 18, Wild at Heart Retreat March 24, F3 Open House by Fixer Upper first week of April, Escape from Haw Ridge April 14, Hardship Hill on Memorial Day.

BlackJack BeatDown

THE SCENE: A cold invigorating gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 side straddle hops, 15 mountain climbers 10 squats,15 American hammers, 8 count motivators,10 BBS, 7 merkins
THA-THANG:
We gathered around a deck of playing cards, cardboard cards, and a speaker as the rules were explained

Each suite had an exercise associated to it, there were four separate exercises a suite could use, however only one at a time on the cardboard card, each suite usually followed a body part theme. The amount of reps would be determined by the number on the card. Face cards followed suite however numbering followed J-11, Q-12, K-13. Aces and Jokers were laps, 1 and 2 laps respectively. 5-6 minutes for each set of exercises before cardboard was cycled. Each member of PAX drew a card for involvement and motivation. Due to nature of AO and day, CMU’s were used, however were not integral to exercise. Rapid luck of the draw fun, with great music accompanying.

CIRCLE OF TRUST/BOM:
I was ignorant to Gods word for most of my life, passing it off as nothing I could use, having not been raised to value it like I should have, I never read the bible, I never went to church, and I never prayed. When my mom passed away, I was told that this was part of God’s plan, and that’s not what I needed to hear at the time, and it ended up turning me away from Him entirely. When my Dad passed away, and I went to live with Waxjob (Joshua Brady) and his family, I saw how they were able to find comfort through Christ, and it opened me up more and more to the idea of God, and I started seeing God in my life more and more, I noticed Godly people and Godly things. Eventually I was able to conclude that God is real, Jesus died on the cross for us, and being able to look at things through eyes of benevolence instead of random chaos, it made dealing with my past traumas so much easier, and I felt myself become a better person because of it. Most recently Cardinal passed away, and when I heard the news I had to sit down and cry, especially when I learned that he had two children, and feeling what they felt, it broke me, seeing Cardinal Jr at the Rampart convergence, and seeing him cry because he missed his dad, he missed those memories he’d never have, he missed his voice and his love, I cried because I missed those too, and that hug I gave Cardinal Jr I hope was what he needed, because it’s what I needed. He’s got this, his sister’s got this, I pray they can find comfort in Christ the way I did.
MOLESKIN:
This was my VQ, and it was certainly a special one, I find it went well and the PAX enjoyed it, thank you to everyone who came out and showed their support and worked out with me, I hope to lead more in the future, and I’m excited for what that future holds. Take care, stay safe, stay hydrated.