F3 Knoxville

Did not count

THE SCENE: 65 and prefect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Explained that YHC can’t do 3 things at once.  Exercise & Count & Pray for ya’ll and the day.  So today we just worked out based on time it took others to do stuff.  No counting required.

High Knees -while: Explained the above
Side Straddle Hop-while: Each HIM did 1 Burpee in sequence
Plank (High, Right, Left, 6 inches)-while: Each HIM ran the outside of the circle 1 at a time
Moroccan night club, Overhead clap, Arm circles -while: Each HIM ran the outside of the circle 1 at a time
Flutter Kicks -while: YHC Bear Crawled the inside of the circle
THA-THANG:

Mosey to the close guardrail where one HIM did prison-cell-merkin-burpee’s while everyone else did guardrail dips. Then Clap Merkins on the guardrail while each him did one burpee.

Mosey, with a little Bernie, to the coupon pile (which was nicely cleaned up) where we played “Simon Hey Ho He”  Each guy added one CMU exercise to a sequence and if we got it wrong we had to do a burpee (which in the end seemed far easier than the sequence, and made counting seem super simple.)

Dora

Mountain Climbers While partner:
Pull Ups AMRAP
Advanced CPR Leg Lifts
BBS Wall Touch
Merkins Tree Touch
Wall Hang on brick wall with holes Sprint for Sign

MARY:
Let others try out the inner circle bear crawl while they called out a Mary Exercise.  Hello Dolly, Flutter kicks, Freddie Mercury, Low plank

COUNT-OFF & NAME-O-RAMA

22 quality HIMs: 7 were rushers

CIRCLE OF TRUST/BOM:
Today we didn’t count exercises but I want to talk about making today count.

My good friend from college, Julien, does an awesome job of making every day count.  He is perhaps the smartest guy I know and when he isn’t turning a company around or becoming the CEO of a bio tech company he is rehabbing a 300 year old barn by hand.  The guy works amazingly hard.

A few years back he was down in Mexico at a conference and took some clients out deep sea fishing.  They didn’t catch anything.  When they returned to the harbor they see a local fisherman and his son in a tiny dinghy with 3 huge fish.  Julien, impressed at the catch asked him: “Sir, How did you do that?  How long did it take you?”

“Señor, it’s what I’ve done for years.  My son and I caught these in a little less than an hour.”

Julien responded, “That’s amazing!  Are you going out to catch more?”

“No Señor.  This is more than enough for my family and I’ll sell one at market.  Tomorrow is soon enough.”

Julien, a bit confused but intrigued by this mindset asked, “Can I ask, what do you do with your time?”

The Mexican fisherman replied, “I get up early and spend some time with God, fish a little, play with my children, take siesta with my wife, stroll into the village each evening where I sip a glass of wine and play guitar with my amigos: I have a full and busy life, señor.”

Julien offered to help the fisherman make a business of this man’s fishing talent.  “My name is Julien and went to the best business school in the US.  I’m a CEO and love making business succeed.  I want to invest in you.  Can I help you build a business of this?  You could take clients fishing, get a bigger boat, heck a fleet of boats, then make a business of it.  We’d sell the extra catch direct to the distributer, cutting out the middle man, you could make millions!”

“What would this take señor?  How long would it take?”

“You’d move to Mexico city and run the business, in 15, no maybe only 10 years, you bring the company public, huge IPO!  You’d have enough money to do whatever you want.  What would you do with that kind of freedom?”

The Mexican fisherman looked off to sea and smiled as he thought of the possibilities.  Then locked eyes with Julien. “Julien, I know just what I’d do.  I’d move to a small coastal village, much like this one.  I get up early and spend some time with God, fish a little, play with my children, take siesta with my wife, stroll into the village each evening where I sip a glass of wine and play guitar with my amigos.”

And from that day on, Julien lived his life differently.

Okay, I’ll admit, most of that isn’t a true story.   Julien is a real friend, talented hard working CEO. I don’t know if Julien has ever been to Mexico. The parable, you may have heard before, I heard years ago.  But it speaks to the scripture I want to share for today:

Psalm 90:12 “So, Teach us to number our days that we may get a heart of wisdom.”

The “so” points back to the first 11 verses that give us God’s perspective on time.  He was before the mountains were formed and our lives are but a breath.  But then it goes on to ask for God’s favor, wisdom – for Him to satisfy us and make us glad and see Him for who He is.

God’s perspective on time is very important to ponder. Take some time today to realize God’s eternal nature and his perspective.  What are you striving after? Your past doesn’t matter; you plans don’t matter.  What matters: Where is your heart with Jesus right now and are you willing to do more with Him?
Maybe that means to spend extra time with your wife or kids. Maybe it’s difficult, but life altering conversations.  Maybe it’s just helping a neighbor in need.

Read Psalm 90 and consider these things.

ANNOUNCEMENTS:
Get those Save Haven donations in before the month is up and check out Spotter’s May challenge- I encourage you to join.

Pelli Pond Circuit

THE SCENE: A bit cool for this time of year, but all good

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH
Windmill
Merkins
Mt Climbers
Catalina Wine Mixer
Tempo Squat
Captain Thor
Burpos

THA-THANG:

Indian Run/Last Man Up
– Circuit Training at the Pond
— Station 1 = 10 Burpos
— Station 2 =10 Catalina Wine Mixer
— Station 3 = 10:40 Captain Thor
— Station 4 = 20 Merkins
4 laps

MARY: No Time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Prov 6:16-19
16There are six things that the Lord hates,
seven that are an abomination to him:
17 haughty eyes, a lying tongue,
and hands that shed innocent blood,
18 a heart that devises wicked plans,
feet that make haste to run to evil,
19 a false witness who breathes out lies,
and one who sows discord among brothers.

MOLESKIN:
Anger should be controlled except in the area of sin; we should hate sin as much as God does.  Direct your anger towards sin (not the sinner) and realize how important that is in part of the sanctification process – abhor sin in the way our Father does and we’ll be less likely to repeat it.

 

AMRAP and Mental Reset

THE SCENE: 50’s and clear

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 15 (IC)
  • LBAC F/B 10 (IC)
  • Tempo Squats 10 (IC)
  • Tempo Merkin 10 (IC)
  • BBS 10 (IC)

THA-THANG:

5 Rounds of AMRAP sets for 5 minutes each.

Start in a parking lot and run to the first long separator line. (not the space lines but the long ones perpendicular to all the space lines) Do the first exercise, return to the starting point and run to the second line for the second exercise. Repeat going to the 3rd and 4th line for the 3rd and 4th exercise.

Repeat for 5 minutes. Call recover when time is up and don’t forget to recover. Mosey to a new parking lot or start from the other end to change it up.

Round 1 Legs

  • 10 Lunges
  • 5 Burpees
  • 10 Squats
  • 5 Burpees

Round 2 Core

  • 20 BBS
  • 20 American Hammers
  • 20 Hello Dolly
  • 20 LBC

Round 3 Upper/Back

  • 20 Birddog
  • 10 Merkin
  • 20 Superman
  • 10 Side to Side Merkin

Round 4 Core

  • 20 Flutter kick
  • 20 Freddy Mercuries
  • 20 Pickle Pounders
  • 20 Pickle Pointers

Round 5 Heavy
Grab a coupon. Shorten the run or adjust according to time.

  • 10 Curl
  • 10 OH Press
  • 10 Tricep Extension
  • 10 CPR (Curl, Press, Tricep Raise)

MARY:
Returned to the flag for dealers choice till time.

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Mental Reset

The mind set on the flesh is death, but the mind set on the Spirit is life and peace.

  • Romans 8:6

Romans 8:6 tells us our mind can be set on the world and death or on the Spirit and life. Often we need a mental reset or to clear our mind from what it’s set on and get it set back on good things.

How can we do this? Our mind is made to think and be engaged. It doesn’t really work to just be unset but we have to set our thoughts on something good and replace worldly thoughts. There are many ways to do this but here are 2 things I’ve found helpful.

  • Scripture – reading or reciting scripture can be a great tool. Write helpful or challenging verses on index cards. Have a regular devotional. Read blogs and sermons that encourage or instruct.
  • Prayer – a theme of the month at Juco has been prayer. Praying is a great way to focus on others and on the Spirit. Pray for the worries challenges and temptations of life.

It’s easy to get focused on worry, temptations and distractions. Don’t get set on these but replace them by setting your mind on things of the Spirit.

ANNOUNCEMENTS:

When You Run, Let Go of Your Burdens

THE SCENE: Mid-40’s. Mostly dry (rare for a recent Pool Boy Q)
F3 WELCOME & DISCLAIMER: Administered + COVID
WARM-O-RAMA:

IC Tennessee Rocking Chair x 6 (sorry I had to cut it 1 rep short for Ribbed)
IC Tempo Squat x 10
IC Monkey Humper x 10
OYO Lunges x 5 each leg
IC Pickle Pointer x 10 IC
OYO Burpee x 5

Grab CMU from the trunk of Pool Boy’s Dead Dinosaur-consuming Yaris-resembling vehicle.

OYO Goblet Squat x 10
OYO Monkey Humping Goblet Squat x 5
Demonstration Bulgarian Split Squat
IC Glute Bridge (aka Pickle Pointer) w/CMU x 10
OYO Blockee x 5

THA-THANG:
Stop #1 – Crossing before the overhang
Monkey Humping Goblet Squat x 10
Blockees / Burpees x 5
Lap around median (not Guardrail’s 2.0)
Recover + 30 count
Mosey with CMU to stop #2

Stop #2 – Modified Aiken legs w/ or w/o CMUs
10 Goblet Squats
10 Step Ups
20 Lunges (10 each leg)
20 Bulgarian Squats (10 each leg)
Run around Triangle Loop
Recover & Mosey to Stop #3

Stop #3 – From the Bottom to the top (Bernie Up, Run/Jog Down)
Bottom – 10x Rows
Top – 10x Pickle Pointers (bonus points for taking the CMU up – S/O to Dart Gun, Erector, Spotter, & Butter Knife!)
Bottom – 10x OHP
Top – 10x Side crunch (really side plank but I said side crunch so some did each). Do the other side on the 2nd time through
2x through (4x up & down) the hill then 10 x Rows + 10x OHP
Flutter Kicks x 25 IC led by Spotter. Recovery count led by Survivor
Mosey to CMU Pile

Stop #4 – Wall sit while PAX put up CMUs at CMU pile
Falling Indian Run back to the Shovel Flag. Every 5 seconds the PAX at the front of the line steps off to the side and does Squats (1st time through) / Merkins (2nd time through) until the back of the line gets to the PAX and then he falls in. 2x through then we made it to the Shovel Flag.

MARY:
Mary-Go-Round (not yet in the Exicon but I’m going to keep submitting it!)

COUNT-OFF & NAME-O-RAMA
16 PAX including 3 2.0s – Kickflip, Wanderer, Survivor (2.0 Bolt), Hound Dog, Butter Knife, Erector, Ralph, Borg, Spotter, Mustard, Dart Gun (2.0’s Blow Dart & FNG Lawn Dart), Ribbed, Pool Boy

CIRCLE OF TRUST/BOM:
Over the past little while, I’ve been wrestling with what to do with Q’s. I get crazy ideas that don’t work and have to rework a lot of what I say and do as well as modify mid-Q sometimes. But there’s one thing that I have been constantly working for and toward: shedding things I don’t need.

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.

I hope my Q’s to serve the PAX and to do that best I try to think is brief but only as brief as needed.
As Einstein said “Everything should be as simple as possible, but no simpler.”

So the question is – today, what are you holding onto that you need to lay down? We have a cloud of witnesses surrounding us (whether you believe that is those who have gone on to be with the Lord before us or your F3 brothers here in the Gloom with you each morning).

1 John 2:16 says “For all that is in the world, the lust of the flesh, and the lust of the eyes, and the pride of life, is not of the Father, but is of the world.”

Which of (if not 2 or all 3 of) these things do you need to lay down?
1. Lust of the flesh – sex, food, physical cravings.
2. Lust of the eyes – money, cars, clothes
3. Pride of life – power, arrogance, self-focus

Bonus material – Watch a talk from Andy Stanley on controlling your appetite from Passion 2011.

MOLESKIN:
Prayed for Ribbed’s M, Ralph’s cousin’s husband, and for us all to seek more and more reconciliation amid the tensions of all ethnicities.

S/O to Mustard for running the ~1/2-mile each way to get it and then doing a hand off since I left my BRAND SPANKIN’ NEW PHONE (yes, I lost my old one this week) AND MY WEINKE at the bottom of Sophomore Hill. Mustard did this while I was having some post-workout mumblechatter with my sponsorRibbed. #SecondMileService
ANNOUNCEMENTS:
Sign up for a Q!

March Madness with 2.0s

THE SCENE: 50s, dense fog to drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Reach for the sky
  • Let it hang
  • Neck Rolls
  • Arm Circles Forward, Backward, Morrocan Night Clubs, OH Claps x 10 each
  • Hip Circles in cadence
  • Cherry Pickers
  • Side Straddle Hops
  • Tempo Merkins

Find the curb – then Lunge and Twist, Toy Soldiers and Elbow to Instep

THA-THANG:
Mosey to the “Court”yard of paradise for March Madness Doras

  • Bobby Hurleys x 200
  • Dips x 150
  • Bonnie Blairs x 100
  • Merkins x 50
  • Bobby Hurleys x 200 because coach said to do more freethrows when you are tired.

Mosey, wagonwheel, jailbreak back to the flag

MARY:
Flutterkicks x 25

Sidestraddle hops x 25
COUNT-OFF & NAME-O-RAMA
18 HIMS, 3 named 2.0s and 10 FNG 2.0s
CIRCLE OF TRUST/BOM:
Happy St. Patricks Day!  Did you know that St. Patricks Day is not about Irish Traditions, it is about the spread of the Gospel by St. Patrick in Ireland after he was kidnapped at age 16 from Britain, forced to work in Ireland, escaped slavery only to return to plant churches all over Ireland.  The truth can be lost some 1600 years after things happen.  So lets talk about Lies — what is the worst that can happen when we think about Lies?  The Pax correctly answered, “We can believe them.”

Satan, the enemy, Jesus said is the father of lies – John 8:44.  Jesus said, “I am the way, the TRUTH, and the life.” John 14:6.  Let’s talk about one of God’s important truths — the fruits of the Spirit — love, joy, peace patience, kindness, goodness, faithfulness, gentleness, and self-control. (of which against there is no law)  Think about where God put Adam and Eve — in the Garden of Eden.  We are constantly surrounded by manmade homes, buildings and materials, but when we get into nature, we see how God makes things.  This is how it works inside our souls.  God granted me a great peace that passes understanding in my greatest time of need, and I believe it was because of my love for God and belief that my faith mattered.  The agricultural theme throughout the Bible is not just for the people of the day to understand, but it is how God works.

MOLESKIN:
I encourage you all to read Matthew 13:1–23, Mark 4:1–20, Luke 8:4–15 — the Parable of the Sower of the Seed.  We cannot earn the fruits of the Spirit but we can resist the lies of the enemy, deceitfulness of wealth and world systems, and desire of the flesh to live when faced with persecution.  We can also prepare our soil through unity with God.  The oneness with God thru Jesus Christ gives us light from the fierce fiery love of God and saturates us with the River of Life from the throne room of God.  This COT is a continuation of a Q previously: Psalms 37:4, “Delight yourself in the LORD, and he will give you the desires of your heart.”  Decided to read this literally, by delighting in the Lord, HE will literally give me the pure, holy desires in my heart (not give me what I desire).  Desire is the fuel that waters Passion, and Passion is the soil from which Purpose can Grow  =   Abundant Life.
ANNOUNCEMENTS:
Please pray for my friend, Nick Osborn’s healing from cancer and salvation.