F3 Knoxville

Tag: Room Service

Reinvigorate and Replant

THE SCENE: Some of the most beautiful gloom I’ve ever seen.
F3 WELCOME & DISCLAIMER:  Done
WARM-O-RAMA:

  • RFTS / LIH
  • Shoulder burn
  • WMH
  • Finkle swings

Partner up – grab one block per pair.  Partner 1 moseys with the block.  Partner 2 completes 20 merkins then runs to catch up and takes the block from his partner.  Keeping switching roles until we arrive at the King’s parking lot.

THA THANG:

Dora-style work

Partner 1 performs exercises

Partner 2 takes a lap around the island.

After each set is complete – both partners run up the hill and back

  • 50 SQUAT AND CURLS
  • 75 LUNGE PRESS
  • 100 CMU SWINGS
  • 125 CURLS
  • 150 HEAVY LBC
  • 125 TRI EXTENSIONS
  • 100 DERKINS
  • 75 HEAVY FREDDY
  • 50 BLOCKEES

MARY:

PAX choice for 3 minutes

COUNT-OFF & NAME-O-RAMA

16 men and 1 2.0

CIRCLE OF TRUST/BOM:

Cardinal made his living as the pastor of a church in Harriman.  Years ago, he received two job offers on the same day.  One was a larger established church.  The other was a tiny country church that was actively disappearing.  He took his family to the smaller church.  He had a passion for “revitalizing” and “replanting” churches – that’s how he said it.

During the last week, I’ve heard this from many of you and from scores of men around the world who have reached out…I’ve also thought it myself – “That could have been me.”  It makes me reflect on how precious life is and on what my priorities are.  Sometimes my highest priorities do not always get the best of me and the most of me.

Psalm 39:4-5, “Lord, remind me how brief my time on earth will be.  Remind me that my days are numbered how fleeting my life is.”

Psalm 90:12, “Teach us to number our days carefully so that we may develop wisdom in our hearts.”

Several PAX shared how they can reset on their highest priorities to make sure they are giving their best to what is most important.  Make sure you are taking your role and responsibilities seriously (e.g., make sure your M will be taken care of if you were to die suddenly).

I think our friend Cardinal would be thrilled to know that even his death caused so many men to be revitalized and replanted in their responsibilities and priorities.

MOLESKIN:

This workout was inspired by the beatdown I suffered at the hands of Feeny on Monday.  I was still sore when we started it all again!

PRAYERS / ANNOUNCEMENTS:

Prayers for Cardinal’s family, for the Rampart men, and for Cosmo’s family

Some Pain, Some Reflection

THE SCENE: Dark (obviously), dry, calm and mid-30s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 15

Grasshopper IC x 10

Sun gods (all arms) IC

Harry Rockets IC x 10
THA-THANG:
Welcome to my third anniversary…when I joined I had the pleasure of joining Trolley’s deck-of-pain.  Since then, I inherited the deck and we will keep that going.

We will take turns drawing from the deck and touring campus to perform the workouts.  The kicker is to push yourself in the mosey to each location (not quite a jail-break).

  • Upright merkins – maintenance center
  • Reverse bear crawl up the stairs at the library
  • Burpee-broad jumps at the performing arts center
  • Pull ups at the rec-center
  • CMU carries up the stairs at the rec-center
  • squatted side-shuffles in the 05 parking lot
  • 30 lunges at the pond

Various exercises while we wait for the six after each interval.

30 dips on the guardrail

Jailbreak back

MARY:
Dealers choice – hello dolly’s, BBS, LBCs
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
What does this holiday season and specifically Christmas look like for you.

It may be a time of hardship and sadness because of a loss in the family, which breaks some tradition…

It may be easy to think about the self enjoyment of a break from work…

It may be all focused on the presents and what we want out of it…

We need to remember that it’s an opportunity to give or help others that may be in need.  We need to remember why we celebrate this time of the year and what Jesus has done for us.

Also, it’s the perfect time to start a new tradition, relax, reset your mental state.  I’ve been reading the Bartholomew’s Passage book with the kids to get them in the habit of reflecting this season and while it may be hard to corral the kids at times, I’ve seen improvement in their desire to read it and remove some of the consistent materialistic attitudes.

Spend time with your families and take care this holiday season!
MOLESKIN:
ANNOUNCEMENTS:
Coffeteria…Who’s got Monday..??

Round and Round We Go

THE SCENE:  42 and clear.
F3 WELCOME & DISCLAIMER:  Skipped!
WARM-O-RAMA:

  • Push the block up
  • Let the block pull you down
  • Grady corns
  • Seal squats
  • CMU merkins
  • Stretch OYO 30 seconds

Bear crawl to line 1, 20 merkins then plank.  Bernie back

Bear crawl to line 1, 20 merkins, lunge to line 2, Al Gore.  Bernie back

Bear crawl to line 1, 20 merkins, lunge to line 2, Al Gore.  Crab walk to line 3.

 

THA THANG:

Grab a block…

16 stations.  Perform exercise at the station and move to the next clockwise.  Every 2 minutes a timer will sound – when it sounds, run a lap around the house.  Remember your location and rep and count!  When you return from your lap, pick up where you left off.

Stations were;

  1. 20 Heavy lunges (10 each side)
  2. 40 Shoulder Presses
  3. 30 Heavy LBC
  4. 20 Bobby Hurley
  5. 40 Triceps
  6. 20 BBS with press
  7. 20 Thrusters
  8. 40 Curls
  9. 20 Good mornings
  10. 10 Heels to Heaven (4-ct)
  11. 10 Burpee jumpovers
  12. 25 CMU Swings
  13. 20 Heavy Freddy (4-ct)
  14. 10 Plyo Merkins (10 each side)
  15. 25 Goblet squats
  16. Colt 45

MARY:

PAX choice for the last 2 minutes

CIRCLE OF TRUST/BOM:

When a man has the courage to talk about his struggle, we don’t owe him acceptance.  We owe him something far better – alliance.  We become his allies in battle.  There is zero condemnation – because each one of us has garbage in our heart that we are fighting against.  We don’t accept where he is – we challenge him to be better.  That is iron sharpening iron.

Proverbs 27:17, “Iron sharpens iron, and one man sharpens another.

Proverbs 27:5-6, “Better is open rebuke than hidden love. Faithful are the wounds of a friend…”

MOLESKIN:

From Tooth Fairy, (paraphrased)  It’s hard to be transparent about struggles because society/culture tells us to just ‘man up’.  Let’s father our children better than that – so they can grow up to be emotionally vulnerable in a healthy way.

Aye!!

PRAYERS / ANNOUNCEMENTS:

Prayers for Mrs. and Baby Spotter.  Praise for Stitch’s mom.  Prayers for Shrubbery and Wagon Wheel.

Rainy Q at JUCO

THE SCENE:   60?!?!?  How?  Light rain.  Perfect for a beatdown.
F3 WELCOME & DISCLAIMER:  Skipped for you bunch of veterans.
WARM-O-RAMA:

Phelps

KCP

Seal squats

Tempo Merkins

THA THANG:

Mosey to the new building.

6 Rounds

Each Round perform these exercises then run.

  • 10 Burpees
  • 20 LBCs
  • 30 Merkins
  • 30 SSH
  • 20 Hello Dolly
  • 10 Bobby Hurley

Round 1 – 1 LAP

Round 2 – 2 LAPS

Round 3 – 3 LAPS

Round 4 – 3 LAPS

Round 5 – 2 LAPS

Round 6 – 1 LAP

MARY:

Play the song “Turn it Up” by Oh the Larceny.  Hello Dolly in rhythm with the music.  Every time the lyrics say “Turn it Up” do one Heals to Heaven.

COUNT-OFF & NAME-O-RAMA

5 for bootcamp, 4 for Rush


COT:

Esse Quam Videri (EQV) – To be, rather than to seem.

Strive for authenticity.  Strive to be a HIM and do the things we talk about during the BOM, don’t just listen and let no application take root in your life.

James 1:22-25, “But be doers of the word and not hearers only…the one who looks intently into the perfect law of freedom and perseveres in it, and is not a forgetful hearer but a doer who works — this person will be blessed in what he does.”


MOLESKIN:

 

ANNOUNCEMENTS:

Dec 10 – Oak Ridge Christmas Parade – bring your kiddos and come be on the F3 float!

Dec 21 – Sunrise hike at Clingham’s Dome – see newsletter for details

Dec 24 – Christmas Eve Family Workout.  Bissell Park at 9:00AM

Jan 7 – Convergence at Bomb Shelter

How the Grinch Stole Juco

THE SCENE: 31 degrees and ultra-gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side-Straddle Hops; Cherry Pickers; Tempo Squats; Froyo (Frozen Yoga); Tempo Merkins
THA-THANG:

Rugby shuttle run to the CMU pile

The mission: Gather the required hash (tally) marks for each exercise group.  Most hash marks required multiple reps to count, and approved modifications to earn a tally were included.

** This time the grinch was there!  He made someone carry a ~12.5 lb weight vest for a lap around the building and hand it off the ‘fun’ to a different victim.  Stop drop and burpee for all if the vest stops moving or someone does two laps in a row!

  • Bodybuilders
    2 burpees (w/ merk) : 1 BB
    3 burpees (no merk): 3 BB
    1 hash = 5 BB, 10 with, 15 w/o
    20 hash marks required
  • Pull-ups
    10 Bent Over Rows : 1 PU
    1 hash = 5 PU, 50 BOR
    40 hash marks required
  • Running Laps
    1 hash = 1 lap
    20 hash marks required
  • Clean & Press (with CMU)
    2 squats : 1 C&P
    4 OHP : 1 C&P
    1 hash = 10 C&P, 20 squats, 40 OHP’s
    40 hash marks required
  • Heels to Heaven
    2 Big Boys : 1 H2H
    5 LBC : 1 H2H
    1 hash = 10 H2H, 20 BB, 50 LBC
    40 hash marks required
  • Spidermans
    20 merkins : 1 SM
    30 knee merkins : 1 SM
    1 hash = 1 SM, 20 m, 30 km
    40 hash marks required

** Ahh, but the Grinch’s heart grew three sizes that day.  He took the weight vest back and cut the number of required hash marks in half.  It’s a Christmas Miracle!  Thanks to the grinch’s kindness, the mission got accomplished just in time!

Victory Rugby Shuttle Run back to the flag

MARY:
Did some Freddies in the middle of our shuttle run back, but arrived at the flag right at time.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Daily Bible Verse:  “Sink your roots in him and build on him.  Be strengthened by the faith that you were taught, and overflow with thanksgiving.”   Colossians 2:7 (GW)

Attitude of Gratitude (by Rick Warren).  An attitude of radical gratitude is God’s will for you because it develops your faith.

How does gratitude develop your faith? It happens when times are tough—when things don’t make sense, when you can’t figure it out, when your prayers are unanswered, when everything is going the way you didn’t want it to go. It happens when you can say in those circumstances, “God, I know you’re in control. I know you love me, and I know you can bring good out of this. I’m thankful that you’re bigger than my problem.”

Anybody can thank God for good things. But if you can thank God even in the bad times, your faith will grow stronger as your roots go deeper.

Habakkuk was going through tough times. He said, “Though the fig tree does not bud and there are no grapes on the vines, though the olive crop fails and the fields produce no food, though there are no sheep in the pen and no cattle in the stalls, yet I will rejoice in the LORD, I will be joyful in God my Savior” (Habakkuk 3:17-18 NIV).

In the midst of all the bad things that went wrong, Habakkuk rejoiced. What caused his gratitude? He decided to find joy in God: “I will be joyful in God my Savior.”

When everything else stinks in life, you can be grateful because the Lord is your Savior. He will pull you out. You are not alone. He hasn’t abandoned you. Give thanks to God!

Can you thank God when life stinks? That is the ultimate test of the depth of your faith. When you’re going through tough times, don’t look at what’s lost. Look at what’s left—and be grateful for it!

You can be thankful to God just for who he is. He has promised to see you through those tough situations, and your faith will grow even stronger because of it.

Colossians 2:7 says, “Sink your roots in him and build on him. Be strengthened by the faith that you were taught, and overflow with thanksgiving” (GW).

God’s will for you is radical gratitude—giving thanks in all things. Radical gratitude honors God, creates fellowship, and develops your faith.

Prayer:  Sovereign Lord, “though the cherry trees don’t blossom and the strawberries don’t ripen, though the apples are worm-eaten and the wheat fields stunted, through the sheep pens are sheepless and the cattle barns empty,” may I sing joyful praise to You. Because I’m counting on Your Rule to prevail, I take heart and gain strength. Amen.

MOLESKIN:
Props to Wanderer for coming out while working through the ankle injury.  Prayers for those sick and injured.
ANNOUNCEMENTS:
None