F3 Knoxville

Stone Cold “Pax” of Weirdos

THE SCENE: What you picture when you say SYITG. Cold and wet.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Someone said Fitness, Faith, and Fellowship
Cherry Pickers (while someone did 10 burpees)
10 Windmills in cadence
Side straddle hop in cadence 20
10 tempo merkins
Tempo squats
Motivators 8x
10 fighter merkins
THA-THANG:
5 mins of CORE
Crunchy frogs 🐸 x20, BBS,Plank w/ variations, Superman, BBS, etc…
Mosey to the coupon pile

  • 20 merkins
  • Run the stairs
  • 5 pull ups
  • BBS x 20
  • Run down the stairs
  • Curls x 20
  • Walking lunges to the dumpster
  • Bernie back
  • Thrusters x 15
  • Rinse and repeat 🔁

Mosey to the center of campus

  • Shawn T’s 45 seconds or so…each side

Mosey to the more centerer of campus

  • Tricep Dips x 20
  • Derkins x 20

Mosey to the Arts building

  • American Hammers
  • Flutter Kicks
  • Fighter Merkins

MARY:
Jail Break (if that counts?)
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Last Friday Spotter passed the flag to me. I’m very honored and hope to do YOU and JUCO justice.

I wanted to take a minute to thank Spotter for his leadership. He did a great job as our AOQ. He exemplifies what a true HIM is. He pushed us to be better on and off the court. As I’m sure he will continue to do.

I think it’s really cool that he was able to catch some random guy jogging through the parking lot and bring him into F3. And then to be able to pass the flag off to the person he recruited. That’s exactly what we’re supposed to do.

Truth is he found a broken man and gave him hope and another chance. I’m so thankful he did!

“A good man brings good things out of the good stored up in his heart, and an evil man brings evil things out of the evil stored up in his heart. For the mouth speaks what the heart is full of.”
Luke 6:45 NIV
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:

  • JUCO Shirt Orders extended 2 weeks. Let’s order some shirts fellas! Special Thank You to Pool Boy for taking the lead on this.
  • CSAUP Feb 26th
  • Camping/Hiking Trip with The Project bros 4/1

Burpin’ Bernie turns 3 y/o

THE SCENE: Cold, dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10-Cherry Pickers
  • 10 – Hairy Rockettes
  • 15 – lbac forward/backward
  • 15 – Tempo Merkins
  • 20 – Tempo Squats

THA-THANG:
Mosey to the large parking lot on East side of campus.

Burpin’ Bernies

The large parking lot has 10 parking rows. Starting on the West side of the parking lot, run to the first row (Level 1) and perform 1 burpee, Bernie back to the start and perform the level 1 exercise, run to the second row (Level 2) and perform 2 burpees, Bernie back to the start and perform the level 2 exercise. Complete until finished with level 10.

  1. 10 – Carolina Dry Docks
  2. 20 – Monkey Humpers
  3. 30 – Plank Dips
  4. 40 – Merkins
  5. 50 – Smurf Jacks
  6. 60 – Flutter Kicks
  7. 70 – Shoulder Taps
  8. 80 – Air Squats
  9. 90 – Freddie Mercuries
  10. 100 – Side Straddle Hops

In total there were 550 reps of the level exercises and 55 burpees. We ran 3/4 mile forwards and 3/4 mile backwards.

MARY:
No time. Arrived at AO with 15 seconds to spare.

COUNT-OFF & NAME-O-RAMA
14 HIMs came out on the third anniversary of my first VQ! Love the JUCO PAX and their enthusiasm.

CIRCLE OF TRUST/BOM:
Don’t allow yourself to become complacent. It’s obvious that no one here is complacent with their physical self as we are all here to grow and push ourselves to the next level. It’s important that we apply that same desire to grow in all areas of our lives. Remember that the goal of F3 is not to workout, but to invigorate male leadership within the community. I hope that JUCO has done that for more men than just myself. Today marked three years to the date from my VQ. I was hesitant to step up and take the lead in a workout, but the constant encouragement (and badgering) from Judge Judy got me over the hump. Taking the lead of a group of men like those at JUCO has given me greater confidence in my ability to lead. I’ve been able to take that confidence and use it to take leadership in other areas of my life. These last three years have really pushed me to step up into more leadership positions and I’m grateful to the PAX at JUCO for that.

MOLESKIN:

Love the PAX at JUCO. These men have pushed me to hold myself to a higher standard.

ANNOUNCEMENTS:

nada

12 Days of Jesus’ Birth

THE SCENE: Something about a midnight clear.
F3 WELCOME & DISCLAIMERAdministered.
WARM-O-RAMA:

Tempo Squat x 10 IC
Tennessee Rocking Chair x 10 IC
Tempo Hand Release Merkin x 5 IC
Overhead Clap x 10 IC
Baby Arm Circles Forward x 10 IC
Baby Arm Circles Backward x 10 IC
Imperial Squat Walker x 10 IC
Lunges – Forward 5 ea
Lunges – Backward 5 ea
Lunges – Side to side 5 ea

THA-THANG:
Falling Indian Run (Burpees til the 6 passes you) to the middle of the large parking lot.

11’s in the parking lot – a new favorite of mine. Across 2 parking spots (approx 20 feet):
Squats -> Lunges to the other side of the 2 parking spots
Merkins -> Bear Crawl to the other side of the 2 parking spots

Do 20 BBS or until the 6 is done. Rest 20 seconds.

Falling Indian run to the CMU pile. Every PAX grabs a CMU and then the Q goes over the workout:

12 days. That’s how long it took the wise men to find Jesus. Well, not really but there are 12 days of Christmas so we’re going to celebrate them today. At least with 12 exercises:

1. Burpee
2. Merkins
3. Squats
4. V-ups
5. Curls
6. Goblet Squats
7. Skull Crushers
8. Thrusters
9. Superman (may change)
10. Tempo Squats (w or w/o block)
11. Bench Press
12. Pull-ups (go up hill to start with explanation at bottom with Weinke there)

After every round of exercises, run up the stairs, do a pull-up or touch the far wall, and run back down. Repeat until 6:10 and just enough time to get back to the Shovel Flag.

MARY:
12 Mary Exercises. Or that’s the number I wrote the night before the workout. Actual “Mary” – 1 Burpee
COUNT-OFF & NAME-O-RAMA
7 JUCOninans

CIRCLE OF TRUST/BOM:
What to say here? 2021 has been the year of waiting. The year of patience. The year of getting told no. No to reconciliation. No to leadership. No to moving.

Yesterday I was encouraged to think over the song “God Moves” by Sovereign Grace Music / Bob Kauflin. The words are profound (I read verse two for the BOM – italicized below):


VERSE 1
God moves in a mysterious way
His wonders to perform
He plants His footsteps in the sea
And rides upon the storm
Deep in His dark and hidden mines
With never-failing skill
He fashions all His bright designs
And works His sovereign will

CHORUS 1
So God we trust in You
O God we trust in You

VERSE 2
O fearful saints new courage take
The clouds that you now dread
Are big with mercy and will break
In blessings on your head
Judge not the Lord by feeble sense
But trust Him for His grace
Behind a frowning providence
He hides a smiling face

CHORUS 2
So God we trust in You
O God we trust in You
When tears are great
And comforts few
We hope in mercies ever new
We trust in You

VERSE 3
God’s purposes will ripen fast
Unfolding every hour
The bud may have a bitter taste
But sweet will be the flower
Blind unbelief is sure to err
And scan His work in vain
God is His own interpreter
And He will make it plain


I’m not sure exactly where this is going, but that’s probably about the same that God’s people felt 2000 years ago. They were under Roman control. No Word from God had come in hundreds of years. God felt distant and silent. But Luke tells us a different story was unfolding that God’s people didn’t even know until it had happened.

Luke 2:1-14

The Birth of Jesus Christ

In those days a decree went out from Caesar Augustus that all the world should be registered. This was the first registration when[a] Quirinius was governor of Syria. And all went to be registered, each to his own town. And Joseph also went up from Galilee, from the town of Nazareth, to Judea, to the city of David, which is called Bethlehem, because he was of the house and lineage of David, to be registered with Mary, his betrothed,[b] who was with child. And while they were there, the time came for her to give birth. And she gave birth to her firstborn son and wrapped him in swaddling cloths and laid him in a manger, because there was no place for them in the inn.[c]

The Shepherds and the Angels

And in the same region there were shepherds out in the field, keeping watch over their flock by night. And an angel of the Lord appeared to them, and the glory of the Lord shone around them, and they were filled with great fear. 10 And the angel said to them, “Fear not, for behold, I bring you good news of great joy that will be for all the people. 11 For unto you is born this day in the city of David a Savior, who is Christ the Lord. 12 And this will be a sign for you: you will find a baby wrapped in swaddling cloths and lying in a manger.” 13 And suddenly there was with the angel a multitude of the heavenly host praising God and saying,

14 “Glory to God in the highest,
    and on earth peace among those with whom he is pleased!”[d]

Just when the people of Israel did not expect it, that is the exact moment God worked.

CS Lewis from the Screwtape Letters (written hypothetically in the pen of a senior demon writing to a junior one and thus the Enemy is God):

“He wants them to learn to walk and must therefore take away His hand; and if only the will to walk is really there He is pleased even with their stumbles. Do not be deceived, Wormwood. Our cause is never more in danger, than when a human, no longer desiring, but intending, to do our Enemy’s will, looks round upon a universe from which every trace of Him seems to have vanished, and asks why he has been forsaken, and still obeys.”

God is indeed pleased with us when we trust in Him as we go through trials. He may just have a smiling face behind a frowning providence this year, this Christmas season.

MOLESKIN:
I had no idea how the workout would turn out. It was fun but hard and modifiable so I think the PAX enjoyed it, but after leading 40+I may even start recycling some workouts until someone either tells me they’ve read this or calls me on it in a workout.
ANNOUNCEMENTS:
No current announcements. Merry Christmas!

Don’t Die Hard! Die Right With The Lord!

THE SCENE: 33 degrees and it felt great!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 10
  • Overhead Claps X 10 (IC)
  • Baby Arm Circles Forward & Backwards X 10
  • Randys – up 6-12 and down 6-12 inches X 20
  • Tempo Squats (IC) 4 CT
  • Tempo Merkins (IC) X 10
  • Mosey to CMU Pile

THA-THANG:

Nakatomi Plaza Tower from Die Hard had 35 floors, so we did 35 squats to kick off the workout.

John McClanes versus Hans Grubers

We re-enacted Hans Gruber falling out of Nakatomi Tower by seeing who could hang on the pulll-up bars; 2 groups of 6 men; Lil Spice won Heat A & Wheelchair won Heat B; we all did wall squats while we waited.

This is fun battle between McClane and Gruber which featured 15 reps of the following exercises in cadence:

  • CMU squats
  • CMU press
  • CMU curls
  • CMU swings
  • CMU triceps

At the end of these exercises, 1 McClane team member and 1 Gruber team member were timed for 1 minute to see who can do the most reps of one of the exercises in the round.

  • Round 1:         Hand Release Merkins
  • Round 2:         Squats
  • Round 3:         Big Boy Sit-Ups
  • Round 4:         American Hammers
  • Round 5:         Merkins
  • Round 6:         Calf Raises

Hans Gruber’s team won…but not in the movie…which WAS A CHRISTMAS MOVIE!

MARY:

Planks to Little Drummer Boy by Bing Crosby – we did merkins during (rump bump bump bump)

COUNT-OFF & NAME-O-RAMA

16 men combined between Rush and Bootcamp

CIRCLE OF TRUST/BOM:

Drew & Laura Stockton are from Sweetwater but sold everything and are full-time missionaries in Nicaragua.  I met Drew back in 2018, helped him develop a fundraising plan to ask family, friends, neighbors, church members and churches to help them fulfill God’s calling to sell everything and move to the 2nd poorest country in the Americas to serve the poor and unchurched.

Since 2018, my wife and I support them monthly.  On Sunday, they came to speak to my church Life Group (they are in the US visiting family over Christmas).

They shared triumphs and tribulations along with some valuable life lessons.

They miss a community of friends to hang out with, encourage, and support each others (especially her) – Lesson – be a community to those in your sphere of influence; even if serving as a missionary is your calling, we all need a community!

If God keeps telling you something, listen and do it (ie. become full-time missionaries or teaching English for free to help people get out of poverty)

If God asks you to do something and you don’t know how, he will find the way to make it happen

Things happen on God’s time, not ours.  When it’s meant to be, it will!

Luke 11:28 “He replied, “Blessed rather are those who hear the word of God and obey it.”

1 John 5:14 “This is the confidence we have in approaching God: that if we ask anything according to his will, he hears us.”

Matthew 7:24 “Therefore everyone who hears these words of mine and puts them into practice is like a wise man who built his house on the rock.”

ANNOUNCEMENTS:

  • Pool Boy on Q Friday at JUCO
  • 2.0 Workout at the Project on Friday

I Want Christmas Presents and I Want Them Later?!

THE SCENE: 43°F
F3 WELCOME & DISCLAIMERAdministered
WARM-O-RAMA:

12 x Snow Angels (skipped because it involved SSH’s… idk what would have made me do this but everyone wants to do a 12-days themed Q so that was as afar as I got)
11 x Tie Fighter (if Baby Boomer is Present) or Baby Arm Circles IC (also skipped)
10 x OHC IC
9 x Tempo Squats IC
8 x Tempo Merkins IC
7 x Imperial Walkers
6 x Werkins IC
5 x Pickle Pointers
4 x Pickle Pounders
3 x Rainbow Drops
2 x Monkey Humpers
1 x Burpee

THA-THANG:
To the CMU pile – Falling Indian Run with a burpee.

We grabbed 2 CMUs first and then went back for 11’s (I forgot but then read from my Deinke)

11’s Squats & Merkins or Burpees & Cherry Pickers (choose your own adventure – PAX chose the boring option of Squats & Merkins)

At CMU Pile – get 2 blocks each (yes, 2!)
5 exercises, 10 reps per round. After each exercise run down and back to the crossing road (we went to the golf ball until Mermaid threw it back)

10 Deadlifts / Rows / T-spine rotations
10 Double Incline Merkins / Incline Merkins / Merkins
10 Double Goblet Squats / Goblet Squats /
10 Shoulder Shrugs / Single (middle) Shrugs / Air Shrugs
10 Double Swings (YHC did these) / CMU Swings / Seal Clap Squats

Bonus / wait for the 6:
Core chosen by the first PAX done.

Return Indian Run with burpees back to the Shovel Flag (even got some extra work in from Curveball thanks to the side parking lot he took)

MARY:
Dealer’s Choice (well, except nobody’s SSH’s were involved in the making of this Mary).

Boat / Canoe Row, row, row your boat on pitch courtesy of Wax Job
COUNT-OFF & NAME-O-RAMA
5 PAX showed up and showed out!
CIRCLE OF TRUST/BOM:
Patience. Boy have I had to have some this year. It hasn’t gone AT ALL like I’d hoped (much less dreamed). Reconciliation with my ex? Nope, she’s gone. Taking the PE Exam to get my license? Um, let’s not talk about my study habits. Finding a house to buy? 0 for 6 (that a .000 batting average for you baseball fans there). Still living with my parents? Yeah, that one is still embarrassing even though I know it’s where I should be based on the house thing.

I don’t want to be patient! I don’t want to wait!

But there are so many good things I know to be true. God is still on His throne? Check. Christ is Lord no matter what is happening in our country and around the world? You got it. We have an opportunity every day to get better by humbling ourselves before Jesus and submitting to His Word? Yup, still can do that every single day.

All of these things remain. In the season of Advent, Christians celebrate that 2,000+ years ago Jesus became a man, he was born of a virgin (he had no original sin), so that He could live a perfect life, die on the cross for those who would believe (the elect), be buried for 3 days, and then raised from the grave. This is the newborn king we celebrate. This is the reason Christmas exists…

But when did Isaiah prophesy? Over 600 years before Christ and the Old Testament was completed over 400 years. There was silence. Nothing. The USA has barely existed for over half of that 400 years. This is how long the Jews had to wait for Yeshua, the Messiah, to come. They waited and waited and did all kinds of things and waited some more.

And then, one glorious day, we read the following in Luke 1:26-38

26 In the sixth month the angel Gabriel was sent from God to a city of Galilee named Nazareth, 27 to a virgin betrothed[a] to a man whose name was Joseph, of the house of David. And the virgin’s name was Mary. 28 And he came to her and said, “Greetings, O favored one, the Lord is with you!”[b] 29 But she was greatly troubled at the saying, and tried to discern what sort of greeting this might be. 30 And the angel said to her, “Do not be afraid, Mary, for you have found favor with God. 31 And behold, you will conceive in your womb and bear a son, and you shall call his name Jesus. 32 He will be great and will be called the Son of the Most High. And the Lord God will give to him the throne of his father David, 33 and he will reign over the house of Jacob forever, and of his kingdom there will be no end.”

34 And Mary said to the angel, “How will this be, since I am a virgin?”[c]

35 And the angel answered her, “The Holy Spirit will come upon you, and the power of the Most High will overshadow you; therefore the child to be born[d] will be called holy—the Son of God. 36 And behold, your relative Elizabeth in her old age has also conceived a son, and this is the sixth month with her who was called barren. 37 For nothing will be impossible with God.” 38 And Mary said, “Behold, I am the servant[e] of the Lord; let it be to me according to your word.” And the angel departed from her.

Mary believed it! (and so did Joseph). These two Israelites that were ordinary, walking in their daily lives just waiting in the betrothal period to be married. They were waiting too! But after 400 years of silence and over 600 years, the following prophecy (one of many, of course) was fulfilled:

Isaiah 9:6-7

For to us a child is born,
    to us a son is given;
and the government shall be upon[d] his shoulder,
    and his name shall be called[e]
Wonderful Counselor, Mighty God,
    Everlasting Father, Prince of Peace.
Of the increase of his government and of peace
    there will be no end,
on the throne of David and over his kingdom,
    to establish it and to uphold it
with justice and with righteousness
    from this time forth and forevermore.
The zeal of the Lord of hosts will do this.

So today, just one question (and not my usual three questions). It’s similar to my last BOM/backblast on Faithfulness the last time I was here at Shamrock:

What is God calling you to wait for? A relationship? A house? A new job? (big things). A good night’s rest? A healthy and delicious meal? There are LOTS of verses on waiting. But one has stood above them for some time for me:

Psalm 84:11

11 For the Lord God is a sun and shield;
    the Lord bestows favor and honor.
No good thing does he withhold
    from those who walk uprightly.

At just the right time Christ became human to save the world for God’s glory. You and I can trust Him for our eternal security and, when we walk uprightly, we know that if He is upholding something from us then it is for our good and can wait for it with joyful patience.

MOLESKIN:
My past 3 BOMs I’ve fully typed out prior to leading the workout and giving them. I think it has greatly helped with the delivery of what I desired to say (trying to Ephesians 5:10). Soli Deo gloria.
ANNOUNCEMENTS:
Christmas concert at Cornerstone Church of Knoxville tonight at 7pm. HMU via text / DM on Slack for more info.
Christmas Party at Judge Judy’s House December 11th. See Slack too.