F3 Knoxville

Tag: Rosetta

Looking Like the World

THE SCENE: Dark, low 50s calm, quiet…perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cross Jacks IC

Harry Rockets IC

Windmill IC

Arm Circles (forward only 5K!!), make them bigger half way through – IC
THA-THANG:
Partner up, broken wheel barrow in the PL, each person one way.

Mosey to the east PL.  Using the spaces (going across), we’ll do 5 burpees then run to the first line and do the workout and then increment up each time, Bernie back each time.

  • 10 Iron Mike (each side)
  • 20 Heals to Heaven
  • 30 Merkins
  • 40 Squats
  • 50 side crunch (25 each side)
  • 60 Superman style Flutter Kicks
  • 70 SSH
  • 80 Flutter Kicks

If you finish early, repeat until the six is up.

Mosey to new building, then bear crawl to concrete bench.

Dips IC (counting all together on the Q’s down) – 35

Mosey to some conveniently staged cones (~15-20).  Broad Jump at each one.

Mosey back to the flag…
MARY:
Pickle pounders IC – 20

Crabby Rockets IC – 20

Scissor kicks (crossing) IC – 10

Hello Dolly IC – 10

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

Matthew 18:5-6 and 7-9

Jesus talks about children and how we must humble ourselves to be like children. Also he describes how if we lead a “child that believes in him” to sin then we would be better off with a large boulder tied to our waste and thrown in the ocean.

This all leads into a discussion of sin and we talked about how “looking like this world” can easily become a trap and cause many sins.

How many of us fall into this category?

You stumble from being a Christian by the way your language slips, your choice in music, your materialistic approach, your viewing of porn, fill in the blank

We often define greatness by power, wealth, sports, or other general accomplishments. But those are all short lived and focused on the things of this work.

Get an accountability partner, be honest with your wife. Stop trying to impress people you don’t even know or like and live for an audience of one and richen your family.
MOLESKIN:
We all can think about ways in which we fall into at least one of these.  We need to be better so that can be examples to our kids, friends, colleagues, etc.
ANNOUNCEMENTS:
Brolympics tomorrow

 

Howl

THE SCENE:  Cool, moist, dark
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

  • Phelps
  • LIH
  • Moroccan Nightclub
  • Werewolves
  • O.A.T. Planks
  • Doubletap squats

THA THANG:

Mosey to King College lot for “Toss O’ War”.  Form 2 teams for a competition.  There are two lines of cones separated by 200’, and a 20# medicine ball in the middle.  Perform exercise at your cones, sprint to the ball, and throw it as far as you can toward the other team.  You cannot touch the ball while it is in the air, but once it hits the ground you can stop it.  Play for 5 minutes, then call a winner.  Exercises were;

  1. 25 Carolina dry docks
  2. 30 O.A.T. Planks (15 each side)
  3. 25 4-count flutter kicks
  4. 20 Iron Mikes
  5. 40 Merkins
  6. 20 Doubletap squats
  7. 20 mountain climbers
  8. 35 LBCs
  9. 15 Shoulder taps (4 ct)
  10. 30 Imp lunges (15 each side)
  11. 25 Star Jacks
  12. 15 Donkey Kicks

Mosey to AWW Hill for “Wolves Hunt the Rabbit”.  There are 14 trees going up the hill.  One PAX – the “rabbit” – starts at tree #5 and does 2 burpees per tree, then sprints to the next.  The rest of the PAX – the “wolf pack” start at tree #1 and does 1 burpee per tree and sprint to the next.  Will the wolves catch the rabbit?

Mosey to the steps to nowhere.  One PAX names a core exercise, then sprints to the top of the steps and back.  Continue until all PAX have gone.

2 rounds of Howling Monkeys.  Run back down.

Run back for another round of Toss O’ War.

MARY:

2 minutes left – dealers choice

COUNT-OFF & NAME-O-RAMA

Me and 15 of the best men I know

CIRCLE OF TRUST/BOM:
Wolves are both fierce and tenderhearted.  We should be as well.

  • “The righteous are bold as a lion” (Proverbs 28:1).
  • “Blessed is the one who remains steadfast under trial” (James 1:12).
  • “Be watchful, stand firm in the faith, act like men, be strong” (1 Corinthians 16:13)

When life requires it of you, be ready to spring into action with zealousness – fierceness – intensity! You should be alert, vigilant, fearsomely protective, fiercely loyal to your pack…   Continue to be strong in the ways that count.

But simultaneously…

…be soft in the ways that count.

  • Be tenderhearted with your loved ones (Ephesians 4:32).
  • Show humility.  Have sympathy for those less fortunate.  (1 Peter 3:8)
  • Avoid arguing.  Speak evil of no one.  Be gentle and courteous (Titus 3:2)

Be approachable and relatable for your kids – and be patient with them.  Show affection and make yourself emotionally available to your wife – pamper her.

To be a wolf is to be a fearsome warrior, but it is also to be tender nurturer.  You are called to be both.

MOLESKIN:

Prayers for Wanderer and his father, Solomon

Prayers for Data

Prayers for Booster and his family

Hat tip to Levi Lusko

ANNOUNCEMENTS:

11’s, Diamonds, and Dragons at JUCO

THE SCENE: 35 and clear

F3 WELCOME & DISCLAIMER: administered

WARM-O-RAMA:
SSH IC x 20
Cherry Pickers IC x5
Arm Circles Forward and Back IC x 10 each
Merkins IC x10
Squats IC x10
30 Seconds OYO

THA-THANG:
Mosey to Sophomore hill, stop halfway for some Imperial Walkers, and Bernie to the top of hill.

11’s between the trailers and handrail. Perform burpees at trailers and rows at handrail.

Mosey to quad with some Guardrail led flutter kicks on the way

7 of diamonds at the quad, start with 7 and increase by 7 at each corner (7, 14, 21, 28)

  • Round 1 – squats
  • Round 2 – SSHs (single count)
  • Round 3 – flutter kicks (4-count)

Mosey towards the flag and stop in parking lot for Welsh Dragons.

Mosey to the flag

MARY:
10 reps of Freddy Mercury’s IC

COUNT-OFF & NAME-O-RAMA
8 Bootcampers and 8 RUSHers

CIRCLE OF TRUST/BOM:

From “The System: The Glory and Scandal of Big-Time College Football” by Jeff Benedict and Armen Ketyian

Kyle Van Noy was a top high school football prospect in the state of Nevada in 2008. He was being recruited by LSU, Nebraska, Oregon, UCLA and twenty others. BYU had attempted to contact him, but he wasn’t interested in playing at a university tied to his church.

On April 29, 2008, BYU head football coach , Bronco Mendenhall, stepped into the pulpit to speak at Kyle’s church in Reno, Nevada. Kyle was forced to go by his parents, but was all ears as Coach Mendenhall spoke of the way geese fly in a V formation and that even if one goose fell out of formation, another goose would wait with him until he either died or was able to rejoin the group. Kyle had never heard anyone speak like that, especially a football coach. His interest was piqued.

Throughout the recruitment process, Coach Mendenhall and Kyle developed a deep friendship. Kyle would sometimes call him for advice in various situations he ran into. Despite their friendship, Mendenhall laid out in detail the requirements of the BYU honor code that would be required if Kyle decided to play football at BYU. Despite offers to Oregon, Colorado, UCLA, and Boise State, Kyle eventually settled on BYU, saying “I wanted to play for a coach who cared more about me as a person than a football player.”

Just a few days from National Signing Day in 2009, Kyle called Coach Mendenhall to tell him he had been arrested for drunk driving. Mendehall’s policy prohibited him from offering scholarships to players who weren’t living in compliance with the honor code. He didn’t make exceptions – not even for the best recruits. Mendenhall offered to help Kyle Van Noy find somewhere else to play, but he was insistent that he wanted to play for BYU.

Mendenhall went to his AD and worked out a deal that Kyle could come to BYU, but he would have to sit out the entire 2009 season and go a full year without violating the honor code. Kyle and signed with BYU.

One month later, Kyle had a run in with the police over alcohol consumption but no charges were brought against him. Coach Mendenhall would not find out, but he decided to fly to Provo and confess in person. As he sat in Coach Mendenhall’s office, he told him, “I need help.” Coach Mendehall responded with the following quote from former BYU president Jeffrey R. Holland: “It is the plain and very sobering truth that before great moments, certainly before great spiritual moments, there can come adversity, opposition, and darkness. Life has some of those moments for us, and occasionally they come just as we are approaching an important decision or a significant step in our life.”

Mendenhall looked Kyle in the eye and told him not to worry about the second incident, “That’s why I gave you the one-year plan”, he told him.

Kyle Van Noy sat out the 2009 season and then played linebacker at BYU from 2010-2013. He earned a myriad of honors throughout his time at BYU and was named the All-Independent Defensive Player of the Year his senior year. Kyle Van Noy was picked by the Detroit Lions in the second round of the 2014 NFL Draft and is still in the NFL today after signing with the Los Angeles Chargers in May, 2022.

I don’t where Kyle Van Noy would be if Coach Bronco Mendenhall hadn’t believed in him and given him a second chance. Obviously, he is an immensely gifted athlete that could have thrived on any D1 football roster. However, would he have continued to struggle with things outside of the field like he did in high school? We’ll never know, but the one person who believed in him, Coach Mendenhall, set boundaries and enforced consequences for Kyle’s actions. As a result, he has seen a lot of success in his NFL career that may not have come otherwise.

Who are the people in your life that need you to believe in them? You may not be a head football coach of a national program, but you may be the father of a son who needs to understand what it is to be a man and take responsibility for your actions, what it means to be a true High Impact Man (HIM).

ANNOUNCEMENTS:
Sign up for Brolympics on Nov. 5 hosted by The Asylum

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.

Burpeelicious 2.0

THE SCENE: mid 30s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo Merkins, 15 Moroccan night club, 10 tempo squats, 10 harry Rockettes, 5 cherry pickers
THA-THANG:
Mosey towards the Sophomore stopping halfway for 5 8-count body builders.  Continue mosey. 15 flutter kicks in cadence. At the Sophomore, perform the following exercises (one at each corner). Burpees and breaking down the burpee.

  • Bernie Sanders up the hill
  • 20 squats and run to next corner
  • 20 merkins and run down to the next corner
  • 20 leg thrusts and run back to start for 10 burpees
  • repeat 2 more times

Mosey to coupon pile and complete 15 squat, curl, press, and tricep extensions in one motion. Complete 5 Prison Cell Merkin burpees and run up the stairs for 5 pull-ups.  AMRAP.

Mosey towards the flag. Stop part way for some Freddie Mercury and continue mosey. Line up for a bear crawl inch worm. Jailbreak to the flag.

MARY:
No time
COUNT-OFF & NAME-O-RAMA
11 at JUCO this morning.
CIRCLE OF TRUST/BOM:
Passivity can be both a good and a bad quality. It can be a peace-keeping quality between spouses or other family members. It is a submissive quality when it comes to submitting to the will of God or submitting to a fellow Christian’s preference on a matter of opinion.

“and while being reviled, He did not revile in return; while suffering, He uttered no threats, but kept entrusting Himself to Him who judges righteously;”

1 Peter 2:23 NASB

Passivity is a bad quality if it prevents you from the action that may be necessary. Action is needed when standing up for the truth or when disciplining children. Also, when supporting your M and being the husband God calls us to be. This is something that YHC struggles with. I tend to be passive a lot of the time. I prefer to stay away from confrontation. I have come to realize that this may have stifled my growth as a follower of Christ. So, I challenge all of us to be men of action. Whether that be taking action to stand up for what is right or making an active choice to submit, be men of action.

MOLESKIN:
Reach out to those you haven’t seen in a while.
ANNOUNCEMENTS:
Don’t forget about the donation opportunity this month.