F3 Knoxville

Tag: Rainbow

Bringing 300’s to 17 Hims

THE SCENE: full moon with a little of wet leaves and miss
F3 WELCOME & DISCLAIMER: 17 Hims showed up to push themselves 

WARM-O-RAMA:  

  • 11 LBC forward
  • 10 LBC backwards
  • 10 Seal claps
  • 10 Overhead claps
  • 10 Chattanooga Cherry pickers
  • 5 Knoxville Cherry pickers
  • 20 Booyah merkins  with a buddy

THA-THANG:
300’s

  • The PAX lined up in the parking lot and sprinted to the end . Did 30 merkins,  walked back together. Rinse & Repeat 10 times

Climb and tag

  • The PAX divided into two  units. Unit A ran and climbed the rope tree while Unit B attempted to tag. If caught 10 BBS. Rinse & Repeat x1

Five minute double

  • The PAX did 20 dips and 20 step-ups

Mosey back to the flag for some Bruce Lee core

MARY:  the PAX got on their 6 and completed some core

  • 25 America hammer
  • 25 heels to Heaven
  • 25 Awkward turtles
  • 25 little baby crunchesCOUNT-OFF & NAME-O-RAMA

    CIRCLE OF TRUST/BOM:
    Roman’s 5:1-5

  • Therefore, since we have been justified by faith, we have peace with God through our Lord Jesus Christ. Through him we have also obtained access by faith into this grace in which we stand, and we rejoice in hope of the glory of God. Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.
    Romans 5:1‭-‬5 ESV
    MOLESKIN:
    God wants to remind us that if I am going to accelerate in my faith.I need to anticipate that there will be some form of tribulation we will come by.
  • ANNOUNCEMENTS: from Hands
    F3Knoxville.com is back up and running. Weds, Thurs and Fri are taken. You still have a chance to Q tomorrow and Saturday this week. Head over to the calendar and pick it up now.

Gladiators at the Colosseum of the Asylum

THE SCENE: Low 50s and not too humid
F3 WELCOME & DISCLAIMER: Yes, all the things
WARM-O-RAMA:
SSH, Junk Science (40 Merkins on your own), Tie-Fighters, Windmills, Cherry Pickers, Rockettes & Grady Corns
THA-THANG:

  • Suicide Sprints with Bobby Hurley’s at the end of each run
  • Picket’s Charge with 1 Man Maker at Landings
  • 25s at the Overlook:
    1. Station
      • Calf Raises (4 Count)
      • Sumo Squats
    2. Station
      • Box Cutters (4 Count)
      • Imperial Squat Walkers (4 Count)
    3. Station
      • Box Jumps / Step-Ups
      • Dips / Derkins
    4. Station
      • Big Boys
      • X-Factor (4 Count)
    5. Station
      • Merkins
      • Gas Pumpers
    6. Station
      • Lt. Dan’s
      • Hello Dollies

MARY:
Not time for MARY.
COUNT-OFF & NAME-O-RAMA
8 HIM’s made the morning grind
CIRCLE OF TRUST/BOM:
Focused on Luke 9:3 by not taking our baggage with us, but rather let the Spirit guide us. Especially when it comes to being a father. We should not always try to keep our children in a rigid box. Be flexible and willing to have fun with them. You can teach, be intentional and still have fun.

ANNOUNCEMENTS:
BROLYMPICS at the Asylum on 05-Nov-22. Coat & canned food collections.

A Blockee for You, a Blockee for Me

THE SCENE: Nice morning.  Not to chilly.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH on 4ct, Grady Corn, Windmills, and Imperial walkers…all 10 reps on the 4 count.  Went to first corner of parking lot for 10 tempo merkins, second corner for 10 4ct flutters, 3rd corner for 10 4ct Mountain climbers, and last corner for 10 tempo merkins.
THA-THANG:
Carried cmu’s to the top of cardiac and left them there.  Mosey’d down to the bottom. We performed 20 reps at the bottom, 20 reps at the first curve, 20 at the second, and then 40 reps with a cmu at the top.  The exercises were as follows:

20,20,20 of Dry Docks with 40 OH press at the top

20,20,20 of Jump Squats with 40 weighted squats at top

20,20,20 of crab position dips with 40 tricep extensions at the top

20,20,20 4ct flutters with 40 flutters with cmu at top

 

Mosey’d back to AO parking lot for an abbreviated version of the “BLOCK-EE BOX” performing 8 in first corner, 7 in next, 6 and so on to 1.

MARY:
Had time for about 20 Freddy Mercury’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Psalm 146:8-11

Burpee Nightmare

THE SCENE: Beautiful morning after some late rain yesterday

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH x20 IC; LBAC (F/B) x10 IC; Tempo Squat x10 IC; Tempo Merkin x10 IC

THA-THANG:
PAX worked through a series of exercises doing 100 reps of each, after every 20 reps run across parking lot and back. Also had EMOM timer, every time it goes off stop and do burpees. Start with 1 and increase by 1 every time until you can’t complete in a minute then reset to 1.

  • Curls
  • Skull Crushers
  • Goblet Squats
  • Overhead Press

MARY:
Overhead Clap x40 IC; Seal Clap x15 IC

COUNT-OFF & NAME-O-RAMA

10 for the beatdown plus 5 mall walkers

CIRCLE OF TRUST/BOM:

“Judge each day not by the harvest you reap but by the seeds you plant.”

  • William A. Ward

As I shifted through some quotes, this one struck me. You can definitely look at this like the blurb that was attached to the quote suggested. It said the quote “speaks to the importance of patience, urging us to find satisfaction and pride in even our smallest strides.” That is sound wisdom and something that we each should strive to do but I see deeper meaning in the quote. The seed we are to be sowing daily is something that will improve those around us not just ourselves. For me, as a Christian, that means telling others about the Good News that Jesus died on a cross and rose again so that we can be with God. Christians are commanded to do this very thing, but we can’t save a single person. It is only by Christ that any man is saved so continue to plant seeds daily and let God worry about the harvest.

“Again he began to teach beside the sea. And a very large crowd gathered about him, so that he got into a boat and sat in it on the sea, and the whole crowd was beside the sea on the land. And he was teaching them many things in parables, and in his teaching he said to them: “Listen! Behold, a sower went out to sow. And as he sowed, some seed fell along the path, and the birds came and devoured it. Other seed fell on rocky ground, where it did not have much soil, and immediately it sprang up, since it had no depth of soil. And when the sun rose, it was scorched, and since it had no root, it withered away. Other seed fell among thorns, and the thorns grew up and choked it, and it yielded no grain. And other seeds fell into good soil and produced grain, growing up and increasing and yielding thirtyfold and sixtyfold and a hundredfold.” And he said, “He who has ears to hear, let him hear.” And when he was alone, those around him with the twelve asked him about the parables. And he said to them, “To you has been given the secret of the kingdom of God, but for those outside everything is in parables, so that “‘they may indeed see but not perceive, and may indeed hear but not understand, lest they should turn and be forgiven.’” And he said to them, “Do you not understand this parable? How then will you understand all the parables? The sower sows the word. And these are the ones along the path, where the word is sown: when they hear, Satan immediately comes and takes away the word that is sown in them. And these are the ones sown on rocky ground: the ones who, when they hear the word, immediately receive it with joy. And they have no root in themselves, but endure for a while; then, when tribulation or persecution arises on account of the word, immediately they fall away. And others are the ones sown among thorns. They are those who hear the word, but the cares of the world and the deceitfulness of riches and the desires for other things enter in and choke the word, and it proves unfruitful. But those that were sown on the good soil are the ones who hear the word and accept it and bear fruit, thirtyfold and sixtyfold and a hundredfold.””

‭‭Mark‬ ‭4:1-20‬ ‭

MOLESKIN:
Thanks for having me this morning!

ANNOUNCEMENTS:

11/5 – Brolympics

Swimming Is Back

F3 Q: 10.1.22

Asylum AO: 7am – 8am 

[ The Scene ] 

  • Chilly
  • Precipitation: 5%

[ 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 belief 
    • 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? — No

[ Warm o Rama ] 

  • SSH: 10×4 IC 
    • Run to the Pav + execute 1 pull-up + come back 
  • Hand Release Army Merkin: 10×4
    • Run to the Pav + execute 2 pull-up + come back 
  • Mountain Climber: 10×4
    • Run to the Pav + execute 3 pull-up + come back 
  • Squat: 10×4
    • Run to the Pav + execute 4 pull-up + come back 
  • Imperial Walker: 10×4 
    • Run to the Pav + execute 4 pull-up + come back 

[ The Thang ] 

(Mosey to The Island)

1 — Ping Pong Pyramid (Up)

  • The ends of the island are going to be our points of contact 
  • Start here with 5 reps of the X on the #1 cone
  • Run to the other end of the island and execute 10 reps of the X on the cone with #2 on it 
  • Same thing for the #3 cone here, #4 cone down there, and finishing up with the #5 cone down here. 
  • When you’re done, flutter kicks down here.

2 — Ping Pong Pyramid (Down)

  • Same thing, but we’ll start with 25 reps here and work our way back down to 5 reps, ending here. 
  • Look at the bottom of the cones for the next 5 Xs 
  • Done? Flutter kicks. 

(Mosey around to the roundabout on the left side of the Coliseum) 

3 — Stop at the 3-way stop sign 

  • 25 merkins (down/up)
  • 25 Carolina Dry Docks (down/up)
  • 25 mountain climbers

4 — American Indian Dips Movement 

  • Men lined up around the roundabout, holding the dip position
  • The 6 man executed 5 dips and then ran to the front
  • Go all the way around the roundabout

5 — Bear Crawl Karaoke

  • On both sides of the curb, men side bear-crawled all the way back up and around 

6 — In the middle of the Coliseum

  • Core 4
    • 25 Squats (1ct)
      • Run straight up to the top
    • 25 LBCs (1ct)
      • Run straight down to the lookout
    • 25 Imperial Walkers (1ct)
      • Run straight up to the top 
    • 25 Plank Jacks (1ct)
      • Run back to the center 

(Mosey back to the flag)

[ Mary ] 

  • SWS – Stretching With Steam (On the curb)
    • Karaoke down/back
    • Rockettes halfway down -> mosey // rinse and repeat back
    • High knees halfway down -> mosey // rinse and repeat back
    • Toe touches halfway down – mosey // rinse and repeat back
    • Circle up and fight stretching

[ COT ]

  • # off — 13
  • Name o Rama 
    • Pele
    • Mr. Jinxy
    • Convoy
    • Swimmies
    • Snitch
    • High Heels
    • Lebowski
    • Rainbow
    • Lillydipper
    • Choir Boy
    • Matlock
    • Qbert
  • FNGs
  • BOM

“The Ministry of Presence”

I saw a video on Instagram this week, of someone in Hollywood talking about the ministry of presence. I thought this was strange, because for this certain actor, Shia Lebouf (the movie Holes, Transformers), this seemed kind of out of character for him, to talk about the ministry of presence. He went on to share that during a particular difficult time in his life, as he was recovering from addiction and brokenness, there was an event where family members and friends could come on-site to this rehab facility to celebrate the progress Shia had been making. No one showed up. No one from his family showed up, none of his friends showed up, his manager didn’t show up, no one. I mean this is Shia Lebouf, a famous Hollywood actor! And yet no one showed up. Think of how alone he must have felt, on a day that is reserved for family, friends, and loved ones to show up and show support and encouragement, to have absolutely no one show up. Talk about a let down.

Except.

Except one of his actor colleagues, who was working on a movie of her own. Shia went on to say that this colleague of his was crazy busy with production for her own movie, and out of all the people in the world that could have showed up, she would be the last one to expect because of how slammed her schedule was. But she showed up anyway. Not family, sort of a friend, but more of an acting colleague. As Shia began to break down into tears sharing this story, he mentioned that he had nothing to offer her as a colleague, because he was going through his own stuff with recovery. “Just her presence. The ministry of presence. Sometimes that’s all you need to offer a person. Just to be present.” As Shia shared this in the video (which I won’t share here because of some of the strong language in the video, but it can be found online), you see tears just rolling down his face. To have one person just show up for a small increment of time, and just sit with him, in the middle of his stuff, made the world of difference.

Sometimes all that someone needs is your presence. Not a motivational/inspirational catch phrase or quote, not money, not judgement, but simply, your presence. In an article I read entitled “The Ministry of Presence: Meaning and Importance,” the author shares some of the story of Job, and his three friends who sought him out after hearing about the troubles that had come upon him. Job 2:11-13 really paints a great picture of what this looks like:

“Now when Job’s three friends heard of all this evil that had come upon him, they came each from his own place, Eliphaz the Temanite, Bildad the Shuhite, and Zophar the Naamathite. They made an appointment together to come to show him sympathy and comfort him. And when they saw him from a distance, they did not recognize him. And they raised their voices and wept, and they tore their robes and sprinkled dust on their own heads toward heaven. And they sat with him on the ground seven days and seven nights , and no one spoke a word to him, for they saw that his suffering was very great.”

I wonder if I am or would be the kind of friend that Bil, Shu, and Zo were. Surely these were their nicknames as well. 7 days and 7 nights with no talking?! These are some friends who know how to sit and offer their presence fully. Here’s what I do far too often when Megan or someone close to me is going through something really tough or challenging: I am quick to reframe it into a positive somehow, or to see the positive side, offer up an encouraging/inspirational word or phrase, or even better, rack my brain for 3-4 Bible verses that would directly apply to this situation. Are these bad things? No, not necessarily. But just like Shia explained in the video, and like we read in Job, sometimes the best thing you can offer someone is your presence. The ministry of presence can far surpass any words you might be able to share, or comforting wisdom you might be able to rattle off.

Wanna take this further? Good, me too. Look at Matthew 18:20.

“For when two or three are gathered in my name, I am there among them.” Or in the Message version: “And when two or three of you are gathered together because of me, you can be sure that I’ll be there.”

When you offer someone your presence, as a Christ follower you’re not sitting with them alone! God is right there with you, as you sit with them in their stuff. It’s not you alone who comforts them with the ministry of presence, but Christ that lives in you that does this. Through you offering your presence to them, freely, and without attachment or terms and conditions (sound familiar?), it is Christ inside of you that’s right there in that moment. That’s what God did and does for us, and that’s an opportunity we have for others as well. You all have done this so well for and with me over the years. Your presence is powerful. For that, I will forever be grateful.

A little TPQ for you going into a new week: How can you offer someone the ministry of presence this week? Loved one, friend, co-worker? Pray and ask where God might lead you to offer your presence, because He’s right there with you.