F3 Knoxville

Tag: Pool Boy

GRACE AIN’T CHEAP: BETTER GET TO THE ATM

THE SCENE: Steamy
F3 WELCOME & DISCLAIMER ✔
WARM-O-RAMA:
Cherry Pickers IC  x7, Windmills IC x7, Shoulder Taps IC x15, Tempo Merkins IC x10, Merkins OYO x10, Imperial Walkers IC x10, Tempo Squats IC x10, Squats OYO x10
THA-THANG:
MOSEY to “ATM,” Rinse and Repeat for 2 miles.

  • ATM 1 – Shoulder Taps IC x15, Tempo Merkins IC x10, Merkins OYO x10
  • ATM 2 – Imperial Walkers IC x10, Tempo Squats IC x10, Squats OYO x10

We mosied around campus stopping at “ATMs,” rotating between the two ATMs above for 2 miles.

MARY:
No time.

COUNT-OFF & NAME-O-RAMA
15 Strong

CIRCLE OF TRUST/BOM:
Grace is costly.  It cost you your SIN.  Jesus said, “If you love me, you will obey my commands.” John 14:15.  Don’t live with “cheap grace,” the kind that leads to “cultural Christianity” and ultimately separation from God in the next life.  The Cultural Christian is the one who says they believe who Jesus says he is, they go to church, and they maybe even study God’s word – but they live a different life, one full of unrepentant sin and an unwillingness to turn from it.  In other words, from an objective standpoint, if you look a their life, there is zero evidence they have true, saving faith.  They honor God with their lips but their hearts are far from Him.  The Bible warns against leading that type of life.  Grace is expensive in that God calls us to repent and turn from our sin, which in our natural state, we love.  Men, if you are living in unrepentant sin, let TODAY be the day you put that to death!

MOLESKIN:
The last stop was at a real ATM machine at the Regions Bank – can’t plan it better than that.

ANNOUNCEMENTS:
Clothing collections for Mend House.

If you’re not right, you’re left

THE SCENE: 74, muggy
F3 WELCOME & DISCLAIMER Yep
WARM-O-RAMA:
10 x Hairy Rockettes, 10 x Tempo Squats, 10 x Cherry Pickers, 10 x Tempo Merkins, 20 x SSH

THA-THANG:
Mosey to the future home of FIA, parking lot by the duck pond track.

Perform 20 squats, 20 merkins, and 20 BBS then run a lap around the pond. (3 rounds for some)

Mosey to the CMU pile and grab a coupon.

On the grass hill next to the stairs. Perform the following sequence:

  • 10 CMU OHP
  • 10 CMU Squats
  • 10 CMU Thrusters
  • 10 CMU Swings
  • Run to the top of the grass hill and back down.

We completed three-five rounds of the above sequence.

Mosey back to the shovel flag.

MARY:
Imperial Walkers x 20, Flutter Kicks x 20, Freddie Mercury x 20, 10 x BBS OYO
COUNT-OFF & NAME-O-RAMA
17 HIMs for a good old fashioned Friday beatdown
CIRCLE OF TRUST/BOM:
I HATE being wrong and I’m sure most guys do, but I hate it to a fault. There are many times that I do not take a stand on a subject because I’m afraid of being wrong. Conversely, there are many more times that I do not take a stand on a subject because it is a matter of opinion and I understand that both sides may be right. I encouraged everyone to focus on matters of salvation and scripture and to take a stand when you have scripture to back you up. Also, try to avoid taking a stand in matters that are opinion and do not factor into your salvation. Lean towards the option that will point the most souls to Christ and will glorify God.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Collecting clothes for the Mend House.

Hill and pond work!

THE SCENE: Great day, no rain low 70s
F3 WELCOME & DISCLAIMER

Welcome, I’m Rocket & I’m on the Q today; I am not a professional, you are here on your own accord, F3 is free, I don’t know your injuries so work hard but modify if you need to, and make sure to social distance
WARM-O-RAMA:

  • Side straddle hops (IC) 4ct
  • Plank, lower and raise distance to ground
  • downward dog
  • Moroccan night club (IC) 4ct
  • Cherry pickers (IC) 4ct

THA-THANG:

  • Form one line mosey to the bell:
  • 7s at bell, booby hurly and derkins
  • Mosey to K-25 hill. 
  • 2x – modified Blimps: 5 burpees, 10 lunge each leg, 15 imperial walker stop and run the hill and back. Then 20 merkins, 25 plank jacks, 30 squats, stop and run the hill again. Repeat that sequence twice. 
  • Mosey to pond and partner up. One runs the pond while the other does: flutters, dolly, LBC.
  • Mosey back to bell, and do partner merkins. Hold plant while partner does 10 then switch. Do this until each person does 50 merkins. 

MARY:
No time for mary
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
For the word, we challenged the group to work with pride even on menial tasks. Have pride in everything you do, from sweeping the floor to the most important parts of your day.
MOLESKIN:
none
ANNOUNCEMENTS:
none

JUCO REFORMED

THE SCENE: Nice and steamy.
F3 WELCOME & DISCLAIMER  ✔
WARM-O-RAMA:
Cherry Pickers, Merkins, Squats, Burpees – all in perfect form
THA-THANG:

  • Large Parking Lot – Stops at Every Line (10 Lines) – Round 1: 5 Perfect Merkins (50 total), Round 2: 5 Perfect Squats (50 total), Round 3: 2 Perfect Burpees with clap at top (20 total)
  • Sophomore Hill – Two groups, Each runs to the top for Round 1: 10 Perfect Merkins, Round 2: 5 Perfect Burpees with clap at top.  (Group was split to maintain Covid Distance)
  • Coupon Pile – Partner Up for “Bo Knows” – P1 holds squat against the wall with coupon extended, P2 does 100 High Knees.  Round 2: 50 High Knees.
  • With Coupon – 30 Curls, 30 Tricep Extensions  (perfect form, nice and slow)
  • Newer Parking Lot – Short Leadership Lesson – to be a good leader, you must be a good follower first – even when it sucks………….Bear Crawl across the entire lot.
  • Mosey back to Shovel Flag

MARY:
No time
COUNT-OFF & NAME-O-RAMA
10 Strong
CIRCLE OF TRUST/BOM:
Q talked about the importance of discipline maintaining proper form during exercises, something JUCO is going to emphasize from now on.  This discipline transitions into everyday life, to include our walk with Christ. Q emphasized believers need to be bold in sharing their faith, something that can be costly at times – even at the cost of close relationships with family in the Q’s case.  Most people are one relationship away from hope that is found in Jesus.  Do you love him? Do you talk about him with others? God is most glorified in us when we are most satisfied in him. BE BOLD.
MOLESKIN:
The PAX worked hard and noticed a difference in the amount of reps they could complete when they paid attention to form.  Great lesson and one we will continue to hold each other accountable on.  If you are cheating at the workouts, you are likely cheating in other areas of your life.  Let’s Go!
ANNOUNCEMENTS:
N/A

Rail to Rail

THE SCENE: 74° and predictably muggy
F3 WELCOME & DISCLAIMER: Delivered, + Covid distancing reminder
WARM-O-RAMA:
Cherry Pickers, High Knees, Doggie Paddle, Mountain climbers, Overhead Clap, X Man crunch, Side Lunges
THA-THANG:

  • Mosey to Guardrail by the ducks: 11’s with Derkins on the rail and Burpies on the other side of the street.  Bear crawl and lunge across the street
  • Upper Rail.  25x CPR (Curl Press, tRicep) with a rock, 20 Rocky Balboa, 25x CPR
  • Mosey to far Guardrail:  30 rail hops, 30 tricep dips
  • Big lot: at 5 poles of the HIM’s choice- 5 x-men crunches
  • Back to the Flag lot: Bear Cages – Bear crawl a parking spot line, jump the spot and burpee. Add a burpee each time.

Median lead us in Freddie Mercury till the bell rang
CIRCLE OF TRUST/BOM:

I’m going to tag along on Sargent slaughter’s challenge to be more transparent with our children.

Joel 1:3 Tell your Children of it, and let your children tell their children and their children to another generation

We need to speak of the Gospel and encourage  But we also must discipline.

Hebrews 12:11 All disciple for the moment seems not to be joyful, but sorrowful; yet to those who have been trained by it, afterwards it yields the peaceful fruit of righteousness. 

Just as Burpee’s don’t feel good, they do produce a result – in the same way, being a disciplinarian doesn’t feel joyful but it does produce kids that understand authority.

Truth is Caught AND taught.  Encourage your kids (verbalize it!) & Discipline your kids.  If they are telling you no, that’s backwards and you are just making it hard for them to understand authority.  Put an end to that or they won’t respect you and your wife today, their boss in a couple years, or God for eternity.)

Challenge:

1) Pray for your kids
2) Speak of Jesus Christ to you kids so they know the root of your discipline and the reason for your encouragement and most of all the Source of your Love

It’s awesome to work out with my 2.0 and have the chance to speak this @Median these words:

Moreover, as for me, far be it from me that I should sin against the Lord by ceasing to pray for you; but I will instruct you in the good and right way. 1 Sam 12:23
Jesus Christ is that way and together we can seek after Him!

MOLESKIN:
Prayer for nation, those fighting COVID, discontentment in families where people feel stuck.
ANNOUNCEMENTS:
Off the Chain at Dog Pound Saturday and a group of guys roofing for a HIM.