F3 Knoxville

Tag: Room Service

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

JUCOmanjaro through the woods…

THE SCENE: Pretty chilly at 31 degrees, but otherwise clear.
F3 WELCOME & DISCLAIMER: executed
WARM-O-RAMA:

SSH
Merkins
Tempo Squat
Hairy Rockett
Burbees
Freddy Mercuries

THA-THANG:

Mosey to Guardrail
25 Dips
25 Dirkens
Mosey to JUCOmanjario
– Ladder Run Up the Mt, stopping at each marker doing the following
10 Burpees
20 Squats
30 Merkins
40 Freddie Mercuries (2-count)
50 Flutter Kicks (2-count) — Rabbits back to the 6
40 Freddie Mercuries (2-count)
30 Merkins
20 Squats
10 Burpees (Rabbits back to the 6)
– Through the Woods to the Water Tower
Mosey Back to the AO
– Every 4 minutes, alternate between 10 Burpees & 30 Squats, along with some Monkey Humpers on Hardin Valley Road

MARY:No time

CIRCLE OF TRUST/BOM:

The Wonder of Christmas
Luke 2:7And 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.
Do we really take time to think about how incredible this is?  How incredible – the God of the Universe coming down in the form of a baby to reconcile humanity with Himself
This same God-child causes us to fight for our marriages
This same God-child causes us to raise our children differently from the world’s standards
This same God-man walked in our shoes so he can intercede with the Father with first-hand knowledge
This same God-man causes us to fight fleshly desires because we know our bodies are a temple of the Godhead
This does not happen (consistently) because we desire to be good, because in our own power we fail…this is because God came to us in the form of a Baby

Playing Cards in the Rain

THE SCENE: Upper 50s with a constant drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Moroccan Night Club IC x10

Harry Rockets IC x10

Tennessee Rocking Chair (also known out west as the Back Woods Poopin Man)….we’ll stick with the TN version, IC x10

SSH IC x 20

Burpees with a plank jack at the bottom, 5 OYO

THA-THANG:
Anniversary Q, the Deck…of…Pain (thanks to Trolley).  Rotate picking a location and exercise from the deck, with a 75% mosey between locations.

Rec Center – 10 Pull-ups, Al Gore for the six

Performing Arts – Burpee Broad Jump to stop sign, repeat for the six

ERC – Crawl bear up the steps with a mosey down the ramp x 3, plank for the six

Maint. Center – 50 CMU curls, wall site for the six with an extra 25 count

Bagwell center brick wall – Derkins x30, step ups for the six

Pond/Lake – 30 lunges, LBC for the six

Center quad brick wall – Dips x 30, then repeat another 30 half with each leg up – squat jacks for the six

Information center – 30 pickle pounders

Mosey back to flag

MARY:
No time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Investing in others.  Building legacy. Advancing his kingdom – three part series

Part 1 (kick flip on mon): be grateful for those who have invested in your life.  Show gratitude.  Be humble enough to realize that many people paved your road.

Part 2 (commission on wed): Be a man who is investing in others.  Give of your time and experience.  Look for ways to lead by example. Counsel those who need counseling and share.

Part 3 (me): how to be a good mentor.  Characteristics of a good mentor are:  Listener, speaking truth, encourager, knowledgeable, and nonjudgemental.

Do you live in a way that can be considered an example to others?

“Why do you see the speck that is in your brother’s eye, but do not notice the log that is in your own eye?”

‭‭Matthew‬ ‭7:3‬ ‭ESV‬‬

We’re all sinners and truly fall short of the glory of God but that doesn’t mean we should sit on the sidelines. We should constantly be seeking knowledge and relationships that we can learn from or teach in.

Mentors should still seek out other mentors. Some of the best mentorship’s are the ones that aren’t prescribed in any formal manner.

Think about how Jesus mentored the 12 disciples. He spent nearly all of his waking time in an effort to build them up

Proverbs 22:6 ESV

Train up a child in the way he should go; even when he is old he will not depart from it.

Proverbs 27:17 ESV

Iron sharpens iron, and one man sharpens another.

We can all think of at one person who has been a mentor to ourselves but have you told them thank you?

MOLESKIN:

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Givin’ Out Free Shiners

THE SCENE: Mid 30’s, kinda damp.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

25 SSH, 5 Cherry pickers, 10 Tempo Merkins, 10 Tempo Squats, Ring of Fire

THA-THANG:
Mosey to the coupon pile with three stops to do: 20 x 4 count Hillbillies, 20 x 4 count Imperial Walkers, 20 Pistol Crunches

Heavy Dora with a bear crawl from the asphalt near the stairs to the concrete by the trash can.

  • 100 Skull Crushers
  • 200 Curls
  • 300 Bench Presses

11’s on the hill

  • start with 10 Twinkle Toes on the bottom and 1 squat at the top
  • Mosey back to the Flag.

CIRCLE OF TRUST/BOM:

Rivers do not drink their own water; trees do not eat their own fruit; the sun does not shine on itself and flowers do not spread their fragrance for themselves. Living for others is a rule of nature. We are all born to help each other. – Author Unknown

For those of you who don’t know, I taught here in Knoxville for 5 years. My former students are now all in their mid to early 20’s and that air of invincibility is wearing off. I don’t have all the answers to their questions but more than anything, it means the world to those guys that I care enough to reach out and listen, offer what advice I can or even just grab a meal with them. More often than not though, I do know what they are going through and I do know what to suggest to them because it is the same stuff I went through and I give them the same answers that Dillard Harwell, John Austin Smith and Sandy Crow gave to me when I was their age. Those were my mentors and all three of them are now dead.

Most of us are overdue on bringing someone alongside. Don’t overthink it. Two of my three mentors started everything off with food. One to the Sizzler and the other to his house for a meal. It can be as easy as bringing someone along with you to something you already do. Sketchy goes to church with me and lives just down the street. I get 10 minutes with him on the way here and 10 minutes on the way home with him. If my fat self comes here three times a week, that’s an hour I have to chat with this young man on a drive that I was going to make anyways. And do you know what the best part of it all is…guess who is being a good example to my three sons and bringing them along with him on things he was going to do…Sketchy. 

Good ideas are like food, they have expiration dates. They spoil if you don’t use them. Just as you thanked a mentor on Monday, do some mentoring today. If counsel, give counsel. If time, give time. You’ve got to eat today; don’t do it alone. We become all things to all men so that we might save some. (1 Cor 9:22)

 

Last Steps on the Moon

THE SCENE:  29 and clear.  Perfect for a beatdown
F3 WELCOME & DISCLAIMER: Administered
WARM-O-RAMA: 

  • Abe Vigoda
  • Cherry pickers
  • Seal squats
  • Tempo merkins
  • Scorpion dry docks IC
  • Mountain climbers
  • Down/up dog

THA THANG:

Mosey – stop for 20 dips, 20 jump-overs, 20 derkins.  Bear crawl, crawl bear.  While we wait for slowpoke Archie to catch up to us, do 10 more dips, 10 more jump-overs, 10 more derkins

Don’t get squished by a passing car as you broad jump across Hardin Valley.

Mosey to Award Winning Way. Plank at the streetlight, 3-2-1 go! Sprint to the next streetlight – repeat x 4

Mosey over to the Stairs to Nowhere…  Divide into two teams.  There is a box of balls in the middle…  Perform exercise.  Sprint, grab a ball, and bring it back to your side.  Repeat with next exercises.  When there are no more balls in the middle, run all the way across, steal a ball from the other team’s stash, and bring it back.  First one to finish all exercises call out – team with most balls wins.  Exercises were;

  1. 20 Burpees
  2. 30 Monkey humpers (2-count)
  3. 40 Flutter kicks (2-count)
  4. 20 Scorpion Dry Docks
  5. 30 Iron Mikes (15 each leg)
  6. 40 Mountain climbers (2-count)
  7. 20 Merkins
  8. 30 Fairy Jacks
  9. 40 LBCs

How the heck did Team 1 end up with so many balls?!?  Whatev…

Run back down AWW Hill.  At each tree, rotate 90 degrees clockwise and do 5 merkins.  Repeat that pattern to the bottom.

Galway hookers – 4 lunge steps, 1 squat, 4 lunge steps, 2 squats, 4 lunge steps, 3 squats, etc….

Bear crawl to the road… Broad jump back across… Al Gore… Jail break!

MARY:

  • Mountain Rockettes
  • Supermen
  • LBCs

COUNT-OFF & NAME-O-RAMA

Only a dozen men in history have planted their feet on the surface of the moon.  Neal Armstrong was the first in July 1969.  The last was Eugene Cernan, on December 13, 1972 – 49 years ago.

Captain Eugene Cernan was commander of the Apollo 17 mission, the final moon landing mission of the Apollo program and the last time that humans have even gone beyond low Earth orbit.  Apollo 17 landed in the moon’s Taurus-Littrow valley in part because it was thought to be possibly volcanic, and they wanted a closer look.  Cernan had twice before been a pilot for space missions – Apollo 10 had taken him into moon orbit, but not to its surface.  He must have been elated at the chance to return and perform this legendary feat (he’ll have the best story at every dinner party for the rest of his life, for sure!).  As he stepped to the edge of the lunar module and prepared to take his first – of what would be mankind’s last – steps on the moon, that leader of this historic moment paused and said these words that I wanted us to reflect on this morning.

“Houston, as I step off at the surface at Taurus-Littrow, I’d like to dedicate the first step of Apollo 17 to all those who made it possible…”

That’s the kind of leader that I want to be.  Even in my life’s pinnacle moments, I want to humbly know that my accomplishments and blessings are owed to the many who have paved my way.  I want to live and lead with humility and expressing gratitude to those who have invested in my life.

Galatians 6:6, “Let the one who is taught the Word share all good things with the teacher”.

How can I express my gratitude to those who have taught me, mentored me, taken a chance on me, opened a door for me?  What good things do I have to share back with them?  I believe most of them would simply say, “your heartfelt thanks is more than enough”.  Heck, I can do that!

So, here’s is your challenge.  Reflect on the actions of a mentor, a parent, a youth leader, a teacher – someone who has made an investment in your faith, your health, your career, your relationships – and some part of you is better because of the time and energy they gave you.  By the end of the day, reach out to that person and let them know you appreciate them.  A call, a text, an email.  Buy them lunch.  Give them a specific example of what they did for you and let them know of the impact it has made in your life.

“We must find time to stop and thank those people who make a difference in our lives” – JFK

Live and lead with humility and gratitude.  Express your gratitude to those who have invested in your life.  

MOLESKIN:

T-Claps to Dart Gun for providing the moon when we couldn’t find the real one!  :-O

Good to see Lil’ Spice and Spring Break back out with us!

Finish this challenge before your head hits the pillow TODAY and make a green checkmark on the group photo after you’ve completed.

ANNOUNCEMENTS:

This was only Part 1 of a 3-part Word planned for this week.  Parts 2 and 3 of the Word will be better.  Don’t miss them – Wed and Fri!