F3 Knoxville

Tag: Room Service

Back to the future

THE SCENE: Clear skies and a crisp 35
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, cherry pickers, tempo squats, baby arm circles, and toe merkins
THA-THANG:
Mosey to the courtyard for a merkin count down: incline, decline, and dips with laps in between.  Jog to the coupon pile for another countdown: bottom of hill (curls for the girls, triceps, and overhead presses) top: (Big boys, LBC and pull ups)

Mosey back for some mary

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“You can’t go back and change the beginning, but you can start where you are and change the ending” C.S. Lewis

We all have moments or things in our lives that we would probably do different.  We can’t change the past but we can try to improve the future.  A father’s love for his kids is like a view of God’s love for us.  We should be patient and kind and forgiving when they mess up.  God is always here for us no matter our past.  Be there for your kids no matter the mistakes they make.
MOLESKIN:
Romans ch 12 v 1
ANNOUNCEMENTS:
Forgot to ask…oops

JUCO Fellowship

THE SCENE: low 40s at JUCO
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins,15 Moroccan night club, 15 Imperial walkers, 10 tempo squats
THA-THANG:
Mosey to JUCOmanjaro to the first marker. Perform 25 merkins and then run to the fourth. Do 25 squats and then run to the 8th marker. Do 25 flutter kicks and then run to the top. Do 10 burpees and then repeat exercises on the way down.

Mosey towards the coupon pile. Stop a couple of times on the way. 25 diamond merkins and then 20 lunges.

Grab a coupon.

  • 10 irky derkies
  • 5 pull-ups
  • AMRAP

MARY:
10 LBCs, 5 6″ LBCs
COUNT-OFF & NAME-O-RAMA
9 worked hard and covered some ground.
CIRCLE OF TRUST/BOM:
“and let us consider how to stimulate one another to love and good deeds, not forsaking our own assembling together, as is the habit of some, but encouraging one another; and all the more as you see the day drawing near.” –Hebrews 10:24‭-‬25 NASB1995

“Two are better than one because they have a good return for their labor. For if either of them falls, the one will lift up his companion. But woe to the one who falls when there is not another to lift him up.”-Ecclesiastes 4:9‭-‬10 NASB1995

“but if we walk in the Light as He Himself is in the Light, we have fellowship with one another, and the blood of Jesus His Son cleanses us from all sin.” – 1 John 1:7 NASB1995

The message YHC wants to present is that fellowship is essential to our spiritual, physical, and mental health. I got a random phone call from a friend from highschool yesterday. We were pretty close then but have drifted apart once we moved away. It was great to catch up and it reminded me how important it can be to reach out to our family and friends. We become stronger together. Proverbs 27:17 – ISI.

The unity and fellowship that we can have in Christ is even more powerful than our earthly relationships. Let’s walk in the light!

MOLESKIN:
I am glad we didn’t climb that mountain more times!
ANNOUNCEMENTS:

Bringing Habits HOME

THE SCENE: 39 and clear. Perfect weather for a VQ

F3 WELCOME & DISCLAIMER: Completed

WARM-O-RAMA:

  • SSH x20 (IC)
  • Cherry Pickers x5 (IC)
  • Dive Bombers x5 (IC)
  • Squats x15 (IC)
  • 30 seconds on your own

THA-THANG:

Mosey to the quad.

Ghostman Baseball shamelessly stolen from Blindside and Choir Boy…sounded like fun and thought we should give it a try! Split into two teams. First team runs to first, completes the exercise, returns home while the other team does the Home exercise. Switch when running team returns. Second round: Run to 1st, do the exercise, run to second, do the exercise, return home. Continue the pattern until you reach home. You do not need to run back from home.

  • First Base
    • 15 Merkins
    • Big Boys at Home
  • Second Base
    • 30 Smurf Jacks
    • American Hammers at Home
  • Third Base
    • 5 Burpees
    • Flutter Kicks at Home
  • Home Plate
    • 30 Squats
    • Plank

Mosey towards the duck pond and stop for 50 Boosters (Toe Merkins) on the curb

  • Welsh Dragons up the hill near the duck pond parking lot (bear crawl forward x4, 1 merkin, tap each shoulder, plank jack – repeat and increment merkin, shoulder tap, plank jack each time until you get to 10 or your arms fall off!)

Mosey to parking lot west of the flag.

  • Seven of Diamonds (7, 14, 21, 28 of each exercise) at the four light poles
    • Split back into same two teams from baseball.
    • One team will do exercises clockwise and other will be counter-clockwise. First team to complete all exercises wins.
    • Round 1 – Squats
    • Round 2 – LBCs
    • Round 3 – SSHs

MARY:
PAX took turns calling out exercises until time

  • Spotter – imperial walkers
  • Doubtfire – gas pumpers
  • Erector – heels to heaven
  • Kickflip – squeaky dollies
  • Room Service – pickle pointers
  • Data – supermans

COUNT-OFF & NAME-O-RAMA
12 HIMs and 1 2.0
CIRCLE OF TRUST/BOM:
From “Habits of the Household” by Justin Earley

Habits are kinds of liturgies. They are little routines of worship, and worship changes what we love. Habits of the household are not just actions that form our families’ routines, they are liturgies that form our families’ hearts. This is why we should choose then so carefully.

Think of it like this: when it comes to spiritual formation, our households are not simply products of what we teach and say. They are much more products of what we practice and do. And usually there is a significant gap between the two.

My challenge to you this morning is to think through some existing habits in your household that you could change or new ones you could implement.

For me, one habit I’ve started to do at night is give my son a bedtime blessing. Another one we’ve changed is that we put away all screens in our house on Sundays.

MOLESKIN:
N/A

ANNOUNCEMENTS:
Check out the new F3 Knoxville Podcast that Blindside is putting out.

FORMing Habits

THE SCENE: 66 and breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Today we focused on form and practiced calling out exercises.
I’ll give you an excercise, you announce it to the group, get us ready, and count it out for us.

Side straddle hop in cadence 20
Cherry Pickers
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Motivators 8x
Tempo squats
THA-THANG:
Mosey to the new building.

  • Tricep Dips

Mosey to the library. Booster’s Habit: 100 merkins, 100 squats, 3 minutes of planks

  • 1 min plank
  • Mosey to parking lot beside the duck pond do 20 Merkins
    Mosey to the courtyard do 20 squats
    Rinse and repeat 3 times
  • 1 min plank
  • Mosey to parking lot beside the duck pond do 20 Merkins
    Mosey to the courtyard do 20 squats
    Rinse and repeat 2 times
  • Mosey to the cones in the new parking lot for some football drills
  • Scissor Kicks x20
  • Mosey to the flag

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
This week we are going to discuss habits. Day 1:
A Habit, standing alone, can be positive, negative or neutral.
• A negative Habit is one that is damaging to the individual who engages in it, the people who might be affected by it or both. Texting while driving is an example of a negative Habit.
• A neutral Habit is one that is neither damaging nor Advantageous to the individual or anyone else. Chewing gum while driving is a neutral Habit.
• A positive Habit, a Brick, is a regular tendency that is Advantageous to the individual or others. Wearing a seat belt is a positive Habit.

The HIM helps other men discontinue their negative Habits, minimize time spent on neutral Habits while initiating and ingraining positive Habits.

Start small. Say a prayer first thing in the morning, do a Bible study/get into the word, come to an F3 workout, sign up to Q.

Your heart ❤️ follows your habits.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Ash Wednesday

THE SCENE: 40 and very nice in the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops (IC) X 10
  • Cherry Pickers (IC) 4 CT X 10
  • Overhead Claps X 10 (IC)
  • Seal Claps X 10 (IC)
  • Tempo Squats (IC) 4 CT
  • Mountain Climbers (IC) X 10
  • Temp Merkins X 10
  • 30 seconds of whatever stretch you want
  • Mosey to the back of campus

THA-THANG:

4 Corners

  • 10 Squats, 10 Merkins, 10 Second Plank
  • Run to next corner & repeat X 3 laps (120 Squats, 120 Merkins, 2 minutes of planks)
  • Mosey to Junkyard

CMU Work

  • Single Arm Bentover Rows L & R X 10
  • 15 CMU Overhead Press
  • Single Arm Farmer Carry
  • Curls X 20
  • Bentover Rows X 15
  • Single Arm Farmer Carry (different hand)
  • Run, Rinse, Repeat
  • Wall Squats X 1 minute
  • 50 Calf Raises
  • Mosey to Front
  • Dips X 20
  • Calf Raises X 50
  • Dips X 15
  • Jail Break to Flag

MARY:

  • Flutterkicks X 20
  • Hello Dollies X 10

COUNT-OFF & NAME-O-RAMA   15 men

CIRCLE OF TRUST/BOM:

Today kicks off Lent.  It’s Ash Wednesday which means we’re 46 days from Easter Sunday!  As you know, this is when Jesus spent 40 days in the dessert fasting, praying and being tempted.

Of course, lots of people give up things during Lent.  On Sunday, our preacher said we could sure do that if we wanted but we might also consider adding something to our lives that bring us closer to God.

Our Life Group talked about it on Sunday night and we’re going to add praying on our knees during Lent.  It’s interesting because everyone in our group prays but few us get down on our knees.  I don’t.  I have a recliner in my bedroom and that’s where I do my daily devotionals, read the Bible and pray.

It’s never too late to stop something that might lead you away from Jesus or add things to your life that brings you closer to him.

Things I am Giving up

  • Alcohol during the week
  • Twitter
  • YouTube
  • Sudoku

Things I am Adding To My Life

  • Praying on my knees
  • Daily exercise (walk or jog)
  • 100 merkins, 100 squats, 3 minutes of planks
  • Declutter house
  • Intentional time with my daughter and wife

What will you do to grow closer to God leading up to Easter?

ANNOUNCEMENTS:

  • Possible new AO in Kingston – Do you know anyone that lives there?