Pool Boy – Page 25 – F3 Knoxville

BLACKJACK

February 15, 2021 Judge Judy

THE SCENE: 30s and soggy
F3 WELCOME & DISCLAIMER:
????????
WARM-O-RAMA:
SSH, Cherry ???? Pickers, Windmills, Tempo Merkins, Tempo Squats, Mosey to East Parking Lot…….
THA-THANG:
Time for some Blackjack (21s) on a moderate incline:

Merkins <————> Squats
Lunges <————> Plank Jacks

MARY:
Flutters, Box ???? Cutters, LBCs
COUNT-OFF & NAME-O-RAMA
16 Strong
CIRCLE OF TRUST/BOM:
Every Timothy needs a Paul. Get a mentor if you don’t have one. Characteristics I look for in a mentor: 1) Maturity – at least a decade or more older than you, someone who has walked where you are going, 2) Firm foundation in God’s Word, they love the Bible and know it well, 3) they don’t do anything in excess- alcohol, anger, material possessions- they are tempered, and 4) this is a bonus – they have experienced suffering. A good mentor is better than gold.

Proverbs 24 – “By wisdom a house is built, and through understanding it is established; through knowledge its rooms are filled with rare and beautiful treasures. The wise prevail through great power, and those who have knowledge muster their strength. Surely you need guidance to wage war, and victory is won through many advisers.”

MOLESKIN:
Hound-dog arrived on time.
ANNOUNCEMENTS:
N/A

How long can you HOLD on?

February 12, 2021 Mermaid

THE SCENE: High 30’s windy and some drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 5 slow cherry pickers, 5 slow tempo squats, 10 baby arm circles forward & backward.
THA-THANG:

Divide into 3-4 teams

A team will perform the circuit, while one team member is in a hold.

When the team member breaks the hold, the next team member rotates in, and the one that rotates out, takes the position of doing exercise.

Repeat until all exercise are done. Take a lap, start the next round with the same format.

You can only do exercise while a teammate is “holding”

Station 1

Hold plank on elbows

25 merkins each team member

25 squats

25 big boy sit ups (ea)

run a lap

Station 2

Hold a wall squat

25 burpees each

25 monkey humpers

25 little baby crunches (4ct)

take a lap

Station 3

Hold a “canoe” position

25 diamond merkins

25 lunges

25 hello dollies (4ct)

Run a lap

Station 4

Hold balls to the wall position

25 bicep merkin

50 single leg calf raises (25 ea)

25 American Hammers (4ct)

run a lap

MARY:
We went around the circle. One PAX led us through an ab exercise, then we did 10 merkins following each. We made it through 8 PAX (80 Merkins) and did a variety of ab exercises along the way.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Pride… Things I am proud of:

That flag has been here for every workout

WE have never had to use a pocket Q, you guys have signed up and showed to lead every workout at Shamrock

This AO makes me proud, and then things I am not proud of.

James 4:6	But He gives all the more grace; therfore it says, “God opposes the proud, but gives grace to the humble.”
Proverbs 29:23	A person’s pride will bring humiliation, but one who is lowly in spirit will obtain honor.

MOLESKIN:

ANNOUNCEMENTS:

Five Eleven

February 9, 2021 Kick-Flip

THE SCENE: 40 and clear. Perfect!
F3 WELCOME & DISCLAIMER: Administered
WARM-O-RAMA:

Squat x 11

Overhead clap x 11

SSH x 11

Imperial walker x 11

Moroccan Nightclub x 11

THA THANG:

Mosey to the fountain plaza. Elevens on the bench – chest slap irkin + single-leg split squat

Mosey to Y-12 Hill. Elevens – Star jack, run down, diamond merkins, bear crawl up

Mosey to the Amphitheater. Elevens – Box jumps, bernie up, mountain climbers, run down

Mosey to the pool wall. Elevens – Wall up (or supine pull-up) + BBS

Mosey to Friendship Bell. Elevens – Single leg dips + burpee box jumps

MARY:

Flutter kicks x 11

E2K R x 11

Hello dolly x 11

E2K L x 11

BBS x 11

Jail break!

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

I love so many things about F3 workouts – the push, the variety, the comradery, and this right here – the Ball O’ Man or Circle of Trust. These five minutes that we use to challenge each other to be better men, better fathers, better husbands, better friends… Where else in our society do men do this? Maybe in your church… Maybe if you have an exceptional friendship… Other than that – nowhere do men get to do what we are doing right here and right now. Oorah, Ball O’ Man!

Exhortation.

The Q-Source has a chapter on Exhortation – Q3.7. But instead of reading from that, I’m going to borrow an idea from scripture. 1 Thessalonians 5:11 (NIV), “Therefore encourage one another and build each other up, just as in fact you are doing”.

… encourage one another… The Greek word which is rendered “encourage” is parakaleo. Many English interpretations of this verse translate the word as “exhort” rather than “encourage” (ASV, ERV, NHEB, WEB…). I think of encourage as “motivate”, “cheer on”, or “root for”. But, “Parakaleo” in the Greek has a legal overtone. The word implies one who is working to compel a court’s decision (like a defense attorney) – which is more earnest and urgent than the word “encourage” would suggest. What’s more, the word infers that the person’s judgement is based on their first-hand knowledge of a situation. That’s precisely what we do in this circle, is it not? We compel each other, often based on our own experiences (e.g. I’m working on this, maybe you are as well – or I made a mistake and suffered, learn from my mistakes…).

…and build each other up… In the Greek, those words are oikodomeo and literally mean “to build a house”.

If Chaco were here, he could tell us how many different disciplines are involved in building a house. Concrete, framing, electrical, plumping, roofing, insulation, finish work, etc. Dozens of trades and hundreds of steps. In this circle, we cover a wide range of topics; service, forgiveness, vision, prayer, playfulness, carrying your burden, and dozens of others. Just like a house needs a foundation and insulation and plumbing – I need all this variety of exhortation to become more of a HIM.

I appreciate you men coming out here. I appreciate so much when you lead! I appreciate the words that you speak into my life and the way that you exhort me and the other men out here!

MOLESKIN:

Prayers for Trolley’s wife and family

Good to have Mr. Slate at the Project!

Q Source 3.7, Exhortation

ANNOUNCEMENTS:

50 Days Until 50 – Do I Deserve HIS Respect?

February 8, 2021 Booster

THE SCENE: 23 and a bit chilly in the gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Jog in Place
Side Straddle Hops (IC) 15
Cherry Pickers (IC) 4 CT X 10
Baby Arm Circles Forward X 10 (IC) w/ Michael Phelps
Baby Arm Circles Backward X 10 (IC) w/ Michael Phelps
Tempo Squats (IC) 4 CT X 10
Merkins (OYO) X 20
Tennessee Rocking Horse X 10
Mosey across the street to JUCOLeConte

THA-THANG:

JUCO LeConte

20 merkins at the bottom, run, 20 merkins in the middle, run & 20 merkins at the top
20 squats at the top, 20 squats in the middle & 20 at the bottom
Rinse & Repeat X 3-4 laps (most did 3, some did 4)
Mosey in front of Valley Church property

Sidewalk in front of Valley Church Property

20 monkey humpers facing Hardin Valley Road
20 merkins
20 Big Boy Situps
Mosey to Maple Street Lot

Maple Street Lot

Grab a large stone
20 curls
20 bent over rows
mosey to AO

MARY:

50 calf raises
20 Hello Dollies – 4 CT
20 Pickle Pounders – 4 CT
20 Heals to Heaven – 4 CT
20 Pickle Pointers – 4 CT
Planks (one arm/one leg & switch)

COUNT-OFF & NAME-O-RAMA

14 Men

CIRCLE OF TRUST/BOM:

Francis Chan is an American Protestant author, teacher, and preacher. He is the former teaching pastor of Cornerstone Community Church, an Evangelical church in California, founded by Chan in 1994. He also founded Eternity Bible College in 2004. Lots of the following words come from his devotionals F3 is going through right now. Good stuff and I plan to read his book Crazy Love.

Our hope is that you will see that the only sane response to God’s love is wholehearted devotion to Jesus. And that the crazy people in this world are those who experience God’s love and remain complacent, not those who let go of all they have and follow Him completely.

Even though I glimpse God’s holiness, I am still dumb enough to forget that life is all about God and not about me at all.

Would you describe yourself as totally in love with Jesus Christ? Or do the words halfhearted, lukewarm, and partially committed fit better? Unfortunately, those words fit me on most days. I want to become on fire for God, every second of every day.

I go to church, I volunteer and give to charity, I am moved by stories of faith but don’t change.

I turn 50 in 50 days so I’m going to go through a physical, mental and spiritual journey. I’m going to ruck at least 150 miles with this 50 pound rucksack and I’m going to do at least 15,000 push-ups during that time. I’m going to be raising money for Valley Church’s new campus construction. While I’d love your financial support, I want you to pray for me and our church.

I’m going to use that hour or so a day to pray, think, and create a plan to move forward in my life with God being the focus.

Chan encourages us to make a faith action plan, do something that scares you, step out into a holy adventure that we can’t control. See all others as Christ.

MOLESKIN:

Reach out to ExciteBike and sign up for the daily devotionals…they are powerful!

ANNOUNCEMENTS:

HIMS Work at the Shamrock

February 5, 2021 Ribbed

THE SCENE: 38 and Cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Proper form and timing for cherry pickers five times

Tie Fighters 10 forward and backwards

some of these some of those

THA-THANG:
Partner up and Mosey too the last station go over the workout items. It’s and DORA and for time set of exercises. Each station has three exercises. You do the 1st exercise while your partner runs up to the first next station and back. Then you run there and back. Then you do the second exercise on the sheet and wait for your partner to run back. Then you go, then you come back. Then the third exercise. Then when you come back from your run you and your partner run up to the second station. then you do the same thing up to the third station, then up to the fourth station then you come back down the ladder.

1st station
- Burpees
- V ups
- LBC
2nd Station
- Plank Jack
- Monkey humpers
- Wojo Squats
3rd Station
- Man makers
- CCD
- Hand Release Merkens
4th
- lunges
- Box cutters
- Alternating Side Squats

Called for time and fellowshipped back to the AO

MARY:
Reverse Pickle pounders – 45
COUNT-OFF & NAME-O-RAMA