F3 Knoxville

Tag: Ralph

Totally not burpees

THE SCENE:71 and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
cherry pickers 5x

some of these some of those

In honor of colio – one squat
THA-THANG:
Mosey to the court yard

Four corners down the ladder

15 burpees total the first lap – must do at least one burpee at each corner pick your poison

14 burpees total the second lap

– and so on and so no….all the way down to 1

with time running short we mosey to the parking lot a lot of cones there so we ran front to back all the way through them. 5 burpee penalty for each cone knocked over. total of 10 burpees were handed out Thanks Juge!

MARY:
ribbed hot yoga special

stretched our legs and our core with some ending downward dogs for deep stretches
COUNT-OFF & NAME-O-RAMA
all tagged
CIRCLE OF TRUST/BOM:
encouraged the AO and the AOQ for their living the three F’s in F3. It’s amazing to watch from out here at the equalizer.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
july 18 at the dog pound be there!

Circuits by the Cleaners

THE SCENE: Nice morning for a stroll in the nearby shopping center.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 20
Tempo Squat x10
Catalina Wine Mixer x 10
Imperial Walker x 20
Burpees (OYO) x 10

THA-THANG:

Mosey to Stairs behind Shopping Center (Monkey Humpers & Freddie Mercuries along the way)
Setup 4 stations; divide into 4 groups; run to each station
1) Dips x 50
2) Pickle Pounders x 50
3) Merkins x 50
4) Squats x 50
Complete all 4 stations for the Round
decrease 5 reps per round, tried to get in 4 rounds
Mosey back to the AO (Monkey Humpers along the way)

MARY:
Flutter Kicks x 25

CIRCLE OF TRUST/BOM:

Psalm 83:1-3
1 O God, do not remain silent;
do not turn a deaf ear,
do not stand aloof, O God.
2 See how your enemies growl,
how your foes rear their heads.
3 With cunning they conspire against your people;
they plot against those you cherish.

Discussed the need to trust in the Lord and bring our cares to him, rather than trying to argue with those around them thinking we’ll change their mind – God is in control and we need to have Him change hearts

 

What If?

THE SCENE:  A surprisingly dry but humid morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Moroccan Night Clubs / Cherry Pickers / Windmills / Tempo Merkins / Squatting Twinkle Humpers
THA-THANG:
Mosey past Maple Street down HV to Pellissippi entrance.  Stopped at the guardrail for a few shoulder taps with feet on the guard rail.  Route 66 at each lightpole around the road.  Starting with 1 burpee and adding a burpee at each light pole.   Until we get to light pole #11 – for 66 total.   Mosey to brick wall in middle of campus.   11s at brick wall with dips and box jumps.   Mosey to sophomore hill.   10 merkins at top and bottom of hill, rinse and repeat 3x.  Mosey to coupon pile.   Start with 50 reps – knock off 5 reps each round.   Curls, Goblet Squats, Rows, Kettlebell Swings, Tricep Extensions, Squat Thrusters, Walk Over Merkins, Heavy Hammers, Single Arm Presses (each arm), Blockees).   Mosey back to AO with a little jail break by home.

MARY:
No Time for Mary
COUNT-OFF & NAME-O-RAMA
15 HIMs including 1 new FNG my son Cohen now… S.O.S.
CIRCLE OF TRUST/BOM:
My brother wrote a very thought provoking post on Facebook the other day that I thought was worth sharing pieces of this morning. The topic was “What if We’re Wrong.”
What if what we hold dear is wrong, what if the point of view we militantly protect, is actually wrong. Now, I can understand how you can be wrong but me? But me, I’ve done my research. I’m smart. I went to college, wrote papers, traveled the world, have friends that don’t look like me. Therefore, I must be the right one. Obviously, that all is idiotic and sounds as stupid in writing as it does speaking it to you this morning. But seriously, how often do we consider if we are wrong?
How often when discussing something with someone do we come to the conclusion we see things with different lenses and ultimately agree to disagree. Both probably leave the conversation still convinced their lens is a little clearer and the other one still doesn’t see quite right. So what does it feel like to be wrong? Sucks, hate it, embarrassing, wind kicked out from under your feed, eat crow, are all typically answers. But what if I told you that is what it feels like to finally DISCOVER that you are wrong. When you ARE wrong, but don’t know it yet, it feels exactly like when you are right. Stop and think about that…how often do we every consider that we might actually be wrong, that we might not fully understand the complexities of the topic. Even when the evidence is overwhelming, our pride normally wins and doesn’t let us concede.
Remember From Matthew 7. 1 “Do not judge, or you too will be judged. 2 For in the same way you judge others, you will be judged, and with the measure you use, it will be measured to you. 3 “Why do you look at the speck of sawdust in your brother’s eye and pay no attention to the plank in your own eye? 4 How can you say to your brother, ‘Let me take the speck out of your eye,’ when all the time there is a plank in your own eye? 5 You hypocrite, first take the plank out of your own eye, and then you will see clearly to remove the speck from your brother’s eye.
I just encourage you to reflect on this as you engage in conversations with your friends with challenging topics in the coming days and weeks ahead.

MOLESKIN:

ANNOUNCEMENTS:
Stye on Q – Wednesday and 5k on Friday

JUCO – What is love?

THE SCENE: Humid and cool at ground level. Warm and humid on top of Jucomanjaro
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby Arm Circles forward then backwards (IC) 4 CT x 10 each

Side Straddle hop (IC) 4 CT x 25

Flutter Kicks 25 – 4 count 

THA-THANG:

Spread Out in AO Parking lot

There are 12 parking space lines

Line 1 – 25 Merkins

Line 2 – 25 Big Boys

Line 3 – 25 Squats

Start over at line 4. 

We will end up at 100 reps per exercise. 

Mosey to rock pile

Pick up 2 small rocks

Baby Arm Circles forward then backwards (IC) 4 CT with rocks X10

Butterfly with rock – 50 reps

American Hammers with rocks – 50 reps

Mosey to Jucomanjaro 

20 Monkey Humpers

Run / Jog / Walk to the top. When you get to the top head back down and pick up the 6. 

At the top we did 40 Monkey Humpers then mosey back down to the AO

Just enough time to do our 12 lines of basic PT again so we did 100 more reps each of:

  • Merkins, Big Boys & Squats

MARY:
None
COUNT-OFF & NAME-O-RAMA

Anchorman, Runaway, Gump, Judge Judy, Butter Knife, Rosetta, Spotter, Dart Gun, Erector, 5K, Commission, Sunrise, Kick-Flip, Mailbox, Booster, Ralph, B.O.B.,

CIRCLE OF TRUST/BOM:

The fruits of the spirit

Galatians 5

13 You, my brothers and sisters, were called to be free. But do not use your freedom to indulge the flesh[a]; rather, serve one another humbly in love. 14 For the entire law is fulfilled in keeping this one command: “Love your neighbor as yourself.”

22 But the fruit of the Spirit is love, joy, peace, forbearance, kindness, goodness, faithfulness, 23 gentleness and self-control. Against such things there is no law. 

In one translation it explains that there should almost be a semicolon or colon after Love: 

I don’t have anything deep to say about this, but I know that I need a daily and hourly reminder to put others before me.

Jesus showed us over and over again how to serve others. To wash our neighbor’s feet. So I just want to encourage you men to ask the Lord for opportunities to serve. 

MOLESKIN:
Prayer for a friend named Caleb that was in a car accident.
ANNOUNCEMENTS:

Birthday ABC’s

THE SCENE: 68°F and clear
F3 WELCOME & DISCLAIMER Done
WARM-O-RAMA:
Moroccan night club IC x 10
Hillbillies IC x 10
Rotational Merkins IC x 10
Tennessee Walking Chair IC x 10
Hand Release Merkins 5 OYO
Slurpee 5 OYO
All PAX on the curb
Run to first light pole 50%, run 60% back to curb, 70% , 80%, 90%, 100%
Calf Raises on the curb x 20
THA-THANG:

Today’s Theme: ABC’s – Arms, Burpees, Core

Mosey to big parking lot across grassy knoll

Big Parking Lot – Do the following exercises and run to the next light pole. At the end of the parking lot do Stargazing Starfish (Starfish but do arms & legs all in and out at the same time) until we pick up the 6

Arms 24 x Walking Merkins (Wide, Plank walk into Diamond, repeat, counting each Merkin as 1)
Burpees 24 x Burpees
Core BBS

Get a 10 count, number off 1 to 3 for groups. Mosey to coupon pile – each PAX has their own.

Coupon Pile – 3 stations (7-minute timer)

Arms – Top of Hill 4 x Pull-ups + 20 Hand-release Merkins
Burpees – Bottom before the stairs 4 x Blockees + 20 Burpees
Core – Bottom after the stairs – 4 x Louganis (BBS + CMU above your head) + 20 4ct Heavy American Hammers

Call time, get a 10 count. Mosey to newer parking lot with lots of lighting.

Newer parking lot with lots of lighting

Arms 24 x (Hand-release?) Merkins (the Q had a mental lapse here but we did Merkins of some variation)
Burpees 24 x Burpees
Core 24 x 4-ct Flutter kicks
D # x Derkins (S/O to Anchorman for calling an exercise that starts with ‘D’ when I tasked him with it)

Mosey back to the AO with the JUCO Rush PAX joining us.

Everyone on the curb, it’s time for Burpee-cides for approx. 3 minutes
Sprint/run/jog to first light pole, do a burpee, sprint back to the curb
Sprint/run/jog to second light pole, do a burpee, sprint back to the curb
Sprint/run/jog to third light pole (curb before water retention pond where the geese are), do a burpee, sprint back to the curb

Repeat. We got approximately 1 full rep in and some got a 4th sprint + burpee.

MARY:
Ain’t nobody got time for that
COUNT-OFF & NAME-O-RAMA
14 for Beatdown, 7 for RUSH (click for picture)
CIRCLE OF TRUST/BOM:
Do you remember where you were on June 24, 2019? I do. @5k gave me this idea a while back because in their family they celebrate Spiritual Birthdays (the more important ‘date’ if you ask me). It’s not necessary for salvation to remember the date / time / place you repented of your sins, confessed Jesus as Lord, and choose to take up your cross and follow Him- but the idea stuck out to me because of where I was on June 24, 2019.

So where was I on June 24, 2019? My grievous and wicked sin had caused my wife to kick me out of the house and I was sleeping at some wonderful people from church’s house one night because I was too ashamed to go to my parents’ house at first. I woke up at 3am and was overwhelmed by my sin- not just trying to avoid consequences as I had “fake repented” before, but truly confessing them to God and asking Him to forgive me because of Christ’s finished work of a perfect life lived, unjustly crucified, and the Father raising Jesus from the dead. I told Jesus I didn’t know if the prayer I’d prayed when I was 10 was real or if I was confessing Him for the first time truly, but it didn’t matter because I repented and turned from my sins through His power. I was face down on rug for who knows how long, but after I did that I was indeed as 2 Corinthians 5:17 says “a new creation”.

So what did I do? It was as easy as ABC:
Admit that I was a sinner (specifically by confessing them to God and repenting of them)
Believe that Jesus is the perfect Son of God and He died on the Cross for my sins
Call upon God to save me because of what Jesus did and I am dead without Him

My sin was pervasive, wicked sexual sin and LOTS of lying. I turned from those to Jesus. There’s more to it, and I’d be glad to share more with any of you about how God has changed me, but the question you need to ask is:

Are you repenting? Are you confessing your sins to God? This isn’t a one-time thing even though once you truly confess and repent you are saved. It is ongoing, daily humble confession and repentance. When God resurrects our souls, He expects us to bear fruit as the sign we’re alive in Christ. When we confess and repent of our sins, we do several things (and more I’m sure I’ve not exhaustively listed below):

-we demonstrate fruit in keeping with repentance (Matthew 3:8)
-we make sure our calling (2 Peter 1:10)
-we show others Jesus in us bearing the fruit in ourselves and others (Matthew 13:8)
-we prove ourselves truly repentant (2 Corinthians 7:8-11)

I wasn’t truly repentant before this day last year. I had faked it and lied so much I even lied when I didn’t intend to. But the Scripture just mentioned does indeed tell the story of how I’ve walked this past year

2 Corinthians 7:8-11

8 For even if I made you grieve with my letter, I do not regret it—though I did regret it, for I see that that letter grieved you, though only for a while. 9 As it is, I rejoice, not because you were grieved, but because you were grieved into repenting. For you felt a godly grief, so that you suffered no loss through us.

10 For godly grief produces a repentance that leads to salvation without regret, whereas worldly grief produces death. 11 For see what earnestness this godly grief has produced in you, but also what eagerness to clear yourselves, what indignation, what fear, what longing, what zeal, what punishment! At every point you have proved yourselves innocent in the matter.

Q1: What is the sin you’re needing to keep putting to death (Colossians 3:5-11)?

Q2: What part of repentance do you need to work out (2 Corinthians 7:8-11)?

MOLESKIN:
Prayed for more increasing unity in our city and nation. I’m thankful for F3. You men have pushed and pursued and sharpened me in ways I couldn’t have imagine on this date last year. My 1-year F3iversary is coming up so be on the lookout for a repeat (or possibly modification) of that beatdown in the near future!
ANNOUNCEMENTS:
Q101 this Friday, June 26, at Shamrock led by Tank (with extended time after for discussion & teaching of how to lead a Q)
Q101 also Friday July 10, at JUCO led by Judge Judy.

SYITG soon, HIMs!