F3 Knoxville

Immediate, Present, Fast & Steadfast Confession

THE SCENE: Cool (59F in June? Say what!)
F3 WELCOME & DISCLAIMER – Administered (Hooray no distancing or partner restrictions!)

The workout below is mostly a repeat of what I did for my ‘spiritual birthday’ last year (S/O to 5k again for the idea to celebrate this): Birthday ABC’s (modified from 24 reps to other things in the workout).

WARM-O-RAMA:
Moroccan night club IC x 10
Hillbillies IC x 10
Rotational Merkins IC x 10
Tennessee Walking Chair IC x 10
Hand Release Merkins 5 OYO
Slurpee 5 OYO
All PAX on the curb
Run to first line 50%, run 60% back to curb, 70% to second line, 80%, 90% to third line, 100% back to curb
Calf Raises on the curb until the 6 gets there for a few reps.
THA-THANG:
Today’s Theme: ABC’s – Arms, Burpees, Core

Mosey to big parking lot across grassy knoll

Big Parking Lot – Do the following exercises and run to the next light pole. At the end of the parking lot do a non-burpee exercise the first PAX to get there calls out.

Arms 10 x Walking Merkins (Wide, Plank walk into Diamond, repeat, counting each Merkin as 1)
Burpees 10 x Burpees
Core BBS x 10
First PAX to the end of the parking lot leads an exercise until the 6 is up. (Guardrail led this one)

Mosey to CMU pile

Coupon Pile – 3 stations (7-minute timer)

Arms – Top of Hill 3 x Pull-ups + 10 Hand-release Merkins
Burpees – Bottom before the stairs 3 x Blockees + 10 Burpees
Together when your partner gets done do Core – Bottom after the stairs – 3 x Louganis (BBS + CMU above your head) + 20 4ct Heavy American Hammers

Call time, get a 10 count. Mosey to large parking lot.

Large Parking lot again – At the end of the parking lot do an exercise the first PAX to get there calls out. 

Arms 10 x Merkins
Burpees 10 x Burpees
Core 10 x 4-ct Flutter kicks

5k got to the end first and led (Hello) Dolly.

Mosey back to the AO for Dealer’s Choice. When the JUCO Rush PAX joined us, we did Burpee-cides! (approx 3 minutes)

Sprint/run/jog to first parking line, do a Burpee, sprint back to the curb
Sprint/run/jog to second parking line, do 2 Burpees, sprint back to the curb
Sprint/run/jog to third parking line, do 3 Burpees, sprint back to the curb

Repeat was planned but we stopped to catch our breath the last 30 seconds of the workout.

MARY:
Dealer’s Choice (Voldemorts happened) above prior to Burpee-cides

COUNT-OFF & NAME-O-RAMA
21 PAX (15 for the beat down [1 left early], 6 for Rush)

CIRCLE OF TRUST/BOM:
Where were you on the night of June 23, 2019? @5k gave me this idea in 2020. This is another thought in parallel to that but about the next step after but alongside repentance – confession. The main points of what I’m saying below come from a sermon linked here – Doug Wilson – Confession of Sin.

So where was I on June 23, 2019? I was having years of my sin exposed. There’s quite a bit more to this, but you can read Let The Word of Christ Dwell in JUCO Richly and Look a Turtle (Press On!) for more of the story. The JUCO PAX know it well as they have walked diligently with me for the past nearly 2 years. But the point I’m getting at is that June 23 I had an option and was literally asked “is there anything else you need to tell me?” I chose to hide my sin rather than confess. The Bible tells us in Proverbs 28:13 “Whoever conceals his transgressions will not prosper, but he who confesses and forsakes them will obtain mercy.” This was so very true of the decision I made and the consequences that have followed me even to this day.

So today we’re discussing confession of sin, defined here as “an ongoing form of spiritual housekeeping.”

1 John 1:5-10 – 5 This is the message we have heard from him and proclaim to you, that God is light, and in him is no darkness at all. 6 If we say we have fellowship with him while we walk in darkness, we lie and do not practice the truth. 7 But if we walk in the light, as he is in the light, we have fellowship with one another, and the blood of Jesus his Son cleanses us from all sin. 8 If we say we have no sin, we deceive ourselves, and the truth is not in us. 9 If we confess our sins, he is faithful and just to forgive us our sins and to cleanse us from all unrighteousness. 10 If we say we have not sinned, we make him a liar, and his word is not in us.

From here we have 2 images to discuss and a final application / discussion point:

Image #1 – Two houses where large families live. One is always messy and the other is always cleaned up.

All other things held equal, the difference between the two is one thing: the one that is cleaned up is clean because when a meal is eaten, the dishes are washed / put in the dishwasher right away. When clothes are dirtied, they are put in the laundry hamper. When toys are played with, they are picked up right then. In the other house, “it can be done this Saturday” is the refrain commonly heard.

The same is true of confession – as Romans 10:8 says “But what does it say? “The word is near you, in your mouth and in your heart” (that is, the word of faith that we proclaim);.” When we confess our sin regularly, we keep and restore fellowship just as we regularly clean our houses.

But what if this has not been our habit? Keep reading.

Image #2 – a cluttered, dusty garage that we haven’t cleaned for 20 years.

Where do we start?! It’s so messy, so dirty, so… could it just be set on fire and everything in it be burned up so we don’t have to deal with it? The thing to do is to pick up the one sheet of paper, the one dirty towel, the (insert area of conviction in your life that you’re avoiding dealing with by confession & repentance right now) and deal with it. You don’t have to dig all the way to the floor (though you may need to at some point to be able to walk in the garage). The analogy is this: we aren’t responsible for confessing sins we’ve forgotten about. Confess the ones you do know about, and not only will be weight be lifted but also your memory will improve.

Hebrews 12:1-2 – Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, 2 looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.

God will honor your diligence, but not your slothfulness and excuse-making. Confession begins now and it may take some time. It might be tempting to feel it’s too much or too overwhelming, but deal with the one thing the Holy Spirit is working on in your heart now. You will not regret it as I did.

Application point / discussion:
When you confess, especially before the Lord, we are also encouraged to confess (appropriately) to others as a means of grace that God uses to sanctify us and willingness to make restitution, as a means of accountability, or a combination of both. When most men in F3 sin, they sin against their wives (as I did). That means that when we sin, both when it’s obvious and evident and especially when we want to hide it, we need to first confess it to the Lord because it’s against Him primarily, first, and foremost (Psalm 51:4) but also to the human against whom we sinned (James 5:16).

But what if we’ve done this thing over and over? What if we’ve gone long in sin and don’t think we’ll be believed? Wilson suggests the Word points us to two ways of doing this:
The Slow (or Steadfast) Way – by walking out repentance over 20 years (which is applicable especially when we cannot wisely make confession or restitution)
The Fast Way – by confessing additional sin (explained below).

Now you might be thinking “why would I make things worse by telling on myself more here?!?” And you’d be right – it may make things worse. But only at first. The true motivation behind confession is seeking restoration of the relationship that was broken by sin. We do this with the Lord and only He can truly forgive sin. But in the same way we love because He loved us (1 John 4:19) we also do that with one another because He has forgiven us (Matthew 6:15; Matthew 18:35). So, when we confess our sin AND additional sins along with it, we show that we’re not just looking to smooth things over but instead are seeking to show true repentance (as marked by the things in 2 Corinthians 7:8-11) and genuine sorrow.

Sin clutters, gets in the way, entangles your feet. The next time you’re failing over and over again remember it’s impossible to live a godly life with unconfessed sin. Stop trying to be good with unconfessed sin in your life. Take off the backpack (or, in F3 terms, the rucksack) and run. Confess immediately, presently, and as fastly & steadfastly as you can. Trust God with the outcome. It is worth every moment of freedom from sin and in the long run will reap a harvest of righteousness.

MOLESKIN: I had trouble remembering all of the PRQ’s that were shared. Next time I’m going to just type them up on my phone so I’ll have them here too. Prayed for: Butter Knife’s friend, Booster’s

Also a hearty welcome back to Tinker Bell and a welcome to JUCO Dumpster Dive!

ANNOUNCEMENTS:
Wesley House workday this Saturday so let Judge Judy know if you’re a G0. Dog Pound CSAUP is July 24th has been rescheduled for to August 21

Spinning Bear Mountain + Bleacher Mountain

  • Welcome – A hot 77 for 5:30am..
  • Warmup-  35 Windmills, 15 Cherry Pickers, Plank Cross Hold (left knee to right elbow) + Merkin, Stretching Inchworms + Merkins.
  • Workout: 
    • Tabatta Bear Mountain: Bear crawl up the Racket Club Road starting at the bottom. Crawl for 40 seconds, rest 20. Each successive crawl is 90 degrees to the right. So 40 seconds of straight bear crawl, then 40 seconds of side crawl to the left. Then 40 seconds of reverse bear crawl. Then 40 seconds of side bear crawl to the right, then 40 seconds of straight bear crawl.  Sort of reminiscent of  https://f3knoxville.com/the-tabata-bear-on-the-rock/ without the crabs and alligators.  I was so glad that Anchorman, Pool Boy and Mermaid were there to see this version two of the bear mountain. We crawled all the way to the door of the racketball club! Great job gentlemen!
    • Bleacher Mountain: (aka. 12 minute Bleacher AMRAP)  Run as many up and downs on the bleachers as you can in 12 minutes.  We also included the stair case going down to the track for good measure and so we could tally mark with chalk our up/down reps.
  • WarmDown:  Ring of leg fire – Leg lifts in a circle facing out.  Each person runs around the circle tossing the legs down to the ground of the fellow HIMS.  Do another round of this but also through in some random burpees for a dash of chaos.  It was a hot mess – but fun!
  • Words:  Often times the hardest part of the workout is the words at the end, but I wanted to encourage yall to not let it be.  Life is not all sunshine and rainbow s , so don’t be afraid to share anything that’s on your heart. It doesn’t have to be composed. Just share. We’ll support you.  God may or may not give you an encouraging word to share – it’s ok.  We are partnering with you and so is God.  This weekend Rick Dunn gave a great sermon on God’s providence and love of us. ( https://middlebrook.fellowshipknox.org/sermons ) One of my favorite verses were mentioned 1 Thesalonians 5:24 “God is faithful and He will do it!” … It’s a great sermon, I encourage you to listen to it if you have the chance.  Trust in Him today.

Shamrock – Valley of Despair…returns

THE SCENE: Low 60s crisp cool amazing
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

5 Merkins

On your back Side Straddle hop x25 

10 Merkins

Twinkle Toes  (IC) 4 CT x 10

15 Merkins

Cherry Pickers: 5

20 Merkins

Tie Fighters

THA-THANG:

Line up at one end of parking lot. 

Round 1: Bear Crawl to the 1st line and do 1 merkin, BC to next line 2 merkins, BC to next line 3 merkins all the way to 10

Mosey to the valley of despair. 

Battle buddy up

Partner A: Dealer’s choice – merkins or big boys ( switch between the 2 when you burn out ) 

Partner B runs to the bottom, 10 squat jumps, run up the other side, 10 monkey humpers, back down for 10 more jump squats, run back up to partner. Switch. 

2 rounds of this for 10 minutes. 

Mosey to pull up bars

1 rule: If you are not doing pull ups….you are doing smurf jacks. Go for about 10 minutes. 

Run to CMU pile. 

25 Curls

50 Bench press

50 windshield wipers

25 each side – hold lunge while doing block press

50 windshield wipers

Sprints in parking lot at various speeds. 

Mosey back to AO flag 

MARY:
flutter kicks, Merkins, squats
COUNT-OFF & NAME-O-RAMA

16
Honeydew, Trolley, Interpol, Pool Boy, Chicken Hawk, Mermaid, Music City, Osteen, Jenner, Dumpster Dive, Finger Food, Tailhook, Rose-A (Like the wine), Slappy, Jitters, Anchorman,
CIRCLE OF TRUST/BOM:

Matthew 6:2-4

…2So when you give to the needy, do not sound a trumpet before you, as the hypocrites do in the synagogues and on the streets, to be honored by men. Truly I tell you, they already have their full reward. 3But when you give to the needy, do not let your left hand know what your right hand is doing, 4so that your giving may be in secret. And your Father, who sees what is done in secret, will reward you.…

Why is this so hard?  It’s so tempting to humblebrag. Why is it not enough that my Creator sees me and my heart when I do a good deed? I have had several moments this year where I helped someone out, didn’t tell anyone, and it was so hard to not share about it.

I’m faced with asking myself, who am I doing this for? Is it really an act of love if I’m doing it for myself, for my own glory? My challenge for me and you is to ask God to put someone in your path that needs help. Ask God to give you strength and true love for Him and the person you are helping. Afterwards, go back to God and give Him the glory. 

MOLESKIN:

ANNOUNCEMENTS:

Disc Golf Baskets – Risk It – If The Lord Wills, We’ll Wait

THE SCENE: Muggy but beautiful.

F3 WELCOME & DISCLAIMER – Administered (No more COVID disclaimer but distancing as comfortable was encouraged)

WARM-O-RAMA:
TN Rocking Chair
IC Cherry pickers x 5
IC Mountain climbers x 10
IC Shoulder taps x 10
IC Pickle pounders x 10
IC Crabby Pickle Pointer x 7
IC Pickle Pointer x 7
OYO Forward Lunges x 5 each leg
OYO Side lunges x 5 each leg

THA-THANG:
Falling Indian Run to Hole 1 Tee Pad (aka Burpee Mile parking lot) – Spotter suggested Merkins (~3 / loop so pretty doable for everyone).

Today we are playing a round disc golf. Kind of. At each basket YHC will set up two cones from which we putt. Once someone makes it or once 1 minute passes, we switch to another exercise that is (supposedly) easier.

Hole First exercise Second exercise (after made basket)
1 Crabby Pickle Pointer Pickle Pointer
2 Plank Cherry pickers
3 Mountain climbers Shoulder taps
4 OHP Seal Clap Squats
5 Kettle Bell Swings Reach / let it hang
6 Thrusters Squats
7 Bonnie Blair Iron Mike
8 Lunges Side lunges
9 Merkins Pickle pounders

So many great shots from the PAX that helped us have a fun and solid workout We got to Hole 8 and it was 6:11am. YHC did not get to take a shot but all PAX worked hard. Mosey back to #shovelflag and did a short Wagon Wheel where Sunrise showed some extra energy once I called Jailbreak. Good times. 🙂

MARY:
No time for that.

COUNT-OFF & NAME-O-RAMA
9 PAX – 1 per each of the 9 holes we were supposed to play today!

CIRCLE OF TRUST/BOM:
Trying something new. You could fail. But one characteristic of Christians, especially of men who are Christians, is that we do not play it safe. We are called to lay down our lives as Christ did for us- for our family & friends. We don’t just take risks to be taking risks or to make us look good- we take risks not knowing how they will turn out here. Today we didn’t get done with all 9 holes on the disc golf course. There are varying degrees of risk but as Christian men we are called to consider 3 things related to risk:

1. Risk it – “Courage is being scared to death, but saddling up anyway.” – John Wayne (my pastor quotes him often). Scripturally we can look at Psalm 27:14 – Wait for the Lord; be strong, and let your heart take courage; wait for the Lord!
2. Risk it for the right things. (choose that biscuit wisely)
James 4:15 says “if the Lord wills, we will do this or that”
We do wise “Risk vs. Reward Analysis”, but we know that we need to know what Hill to die on. Calvary is one of them with Christ as our example.
3. Risk it – but wait for the Lord
When we take risks, we don’t know how things are going to turn out in the details. Ultimately we do (Revelation 21-22 tells us what the end result of Genesis 3), but as we see throughout the Bible we say “how long O Lord?” Isaiah 64:4 tells us what we have to continue to do:
From of old no one has heard or perceived by the ear, no eye has seen a God besides you, who acts for those who wait for him.

So. Take a risk. For God. And wait for Him to act in that risking until He fulfills it.
“He is no fool who gives what he cannot keep to gain what he cannot lose.” – Jim Elliot

MOLESKIN:
Prayed for Data’s marriage, Median’s wrist, & Dart Gun’s recovery from surgery. And the BOM was super sweaty but I’m thankful we can do that once again.

Earliest sunrise of the year provided a great backdrop and clear visibility for the holes after hole 2 today. Still a little GLOOMy but hey, that’s where SYITG comes from.

ANNOUNCEMENTS:
DP Off the Chain coming up – July 24 at 0630 (show up by 615).

JUCO MEMORIAL DAY MURPH

THE SCENE: Super Nice
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:

Cherry Pickers, Tempo Merkins, Tempo Squats
THA-THANG:
The Murph

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
11 Strong
CIRCLE OF TRUST/BOM:
Ecclesiastes 7:2 – Be thankful and always assessing your relationship with the Lord.  There is more wisdom to be gained from a funeral than a party.  Eternity matters.
MOLESKIN:
N/A
ANNOUNCEMENTS:
None.