F3 Knoxville

Tag: Samaritan

Millenial@The Project

THE SCENE: 33 and gloomy…
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
We used the 10 exercises that will comprise the workout: 1) SSH; 2) Lunges; 3) Merkins; 4) LBCs; 5) Mtn. Climbers; 6) Flutters; 7) Arm Raises; 8) Squats; 9) Oblique Crunches – 50 per side; 10) Burpees.

THA-THANG: (right out of the Exicon)
Millennial: Goal is a total count of 2000 as a team. The full pax does 100 reps each of a called exercise, then runs a 100m lap back to a point where they gather again for the next called exercise. There will be 10 cycles, which get you to your number. Teamwork matters. The first nine cycles end when the FIRST person gets to 100, which keeps the pax together. The last cycle, which is always burpees, is done together and usually with someone Q-ing or rotating the Q through the 100 burpees.  1) SSH; 2) Lunges; 3) Merkins; 4) LBCs; 5) Mtn. Climbers; 6) Flutters; 7) Arm Raises; 8) Squats; 9) Oblique Crunches – 50 per side; 10) Burpees. Named as year 2000 is within the time period around which the Millennial generation was born.

MARY:
PAX Choice: Squeaky Bed Dolly, Freddy Mercury, 100 (interesting new exercise – ask Samaritan), Flutterkicks, and Hello Dolly (waddup girl!)

COUNT-OFF & NAME-O-RAMA
Erector, Kickflip, Salad Boy, Samaritan, Chaco, and Snaggletooth

CIRCLE OF TRUST/BOM:Revelation 3:14-22 New Living Translation (NLT)
The Message to the Church in Laodicea
14 “Write this letter to the angel of the church in Laodicea. This is the message from the one who is the Amen—the faithful and true witness, the beginning of God’s new creation:

15 “I know all the things you do, that you are neither hot nor cold. I wish that you were one or the other! 16 But since you are like lukewarm water, neither hot nor cold, I will spit you out of my mouth! 17 You say, ‘I am rich. I have everything I want. I don’t need a thing!’ And you don’t realize that you are wretched and miserable and poor and blind and naked. 18 So I advise you to buy gold from me—gold that has been purified by fire. Then you will be rich. Also buy white garments from me so you will not be shamed by your nakedness, and ointment for your eyes so you will be able to see. 19 I correct and discipline everyone I love. So be diligent and turn from your indifference.

20 “Look! I stand at the door and knock. If you hear my voice and open the door, I will come in, and we will share a meal together as friends. 21 Those who are victorious will sit with me on my throne, just as I was victorious and sat with my Father on his throne.

22 “Anyone with ears to hear must listen to the Spirit and understand what he is saying to the churches.”

MOLESKIN:
A recent death of a friend and brother in Christ is causing me to reevaluate my priorities. It makes me want to take hold of my loved ones and say the important stuff, and allow lesser “priorities” to take their proper place in the lower rungs of my heart and daily activities. Busy-ness and the “tyranny of the urgent” often displace what is truly important: for me, that is not being lukewarm in my relationship with Jesus, but seeing my poverty for what it is, hearing Jesus knock, and letting him come in and “sharing a meal together as friends.” And sharing this same conviction and desire for my loved ones and all with whom God would cross our paths.

ANNOUNCEMENTS:

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side straddle hops (IC) 4ct
• Little baby arm scribbles forward and reverse (IC)
Mountain climbers (IC) 4ct
• Hand release merkins
• Cherry pickers

THA-THANG:
Insert information about the workout.

  • Get to the ORAU pond (fast mosey)
            3 stops before reaching the pond for 5 burpees each
    At the pond
    • Modified Lazy Doras: Partners perform 100 Merkins, 200 LBCs, & 300 Squats as a team. Here’s the catch…no running. P1 starts with 10 Merkins while P2 planks, then switch. Continue switching between Merkins and plank until 100 total Merkins reached. Next, while P1 does 20 LBCs, P2 performs a 6″ leg hold until P1 is finished, then switch. Continue switching until all 200 LBCs are completed. Finally, P1 does 25 squats while P2 does squat hold, then switch. Continue switching until 300 total squats are completed.
     
    Modify by running one lap around the pond after merkins, 2 laps after LBCs, and 3 laps after squats. 
     
    Run to the bell and do 11s with Derkins (inclines) and dips.

MARY:

10 Angels (90, 60, 30, 10 degree leg lifts)
10 Flutter kick (4ct)
10 hello dollys (4ct)
10 scissors (4 ct)

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:
focused on the quote: Agreement and consensus does not make an action right. So many time we do something because the group, or society we live in condone that action. Instead, we need to reflect on our core values and evaluate our actions.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Burpees in snowy slush

THE SCENE: 30’s and snow in the face!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 20 Imperial Walker, 10 Windmill, 5 Cherry Picker, 15 Moroccan Night Club, 15 Seal Clap
THA-THANG:
Mosey to the playground for 11’s.  Start with 10 pull-ups and 1 burpee.

Mosey to the track for an attempt at a dryer setting.  No luck, but we did the planned workout anyway.  Constructing burpees.

  • 1st lap 10 squats every 100 meters
  • 2nd lap 10 squats and 10 leg thrusters every 100 meters
  • 3rd lap 10 squats, 10 leg thrusters, and 10 merkins every 100 meters
  • 4th lap 10 burpees every 100 meters

Mosey back to the shovel flag.

MARY:
No time!
COUNT-OFF & NAME-O-RAMA
6 HIMs played in the snow at the Project.
CIRCLE OF TRUST/BOM:
James 1:5 – “But if anyone lacks wisdom, let him ask of God, who gives to all generously and without reproach, and it will be given to him.”

Trying to raise kids the right way can be difficult.  A lot times, I try to figure it out for myself, but in truth, God has given us all the pertain to life and godliness (2 Peter 1:3).  God has the wisdom we seek, and we just have to study His word to find it.
MOLESKIN:
Staches are looking good for Movember!
ANNOUNCEMENTS:
None

Track laps and core

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Mosey to the high school track and discover a CMU and 10 lb. plate on the opposite end.  PAX lined-up on their 6 head-to-head and toe-to-toe every other person.  While one PAX runs a lap, others pass the cmu overhead to the next person in line.  Once everyone has completed a lap, repeat with american hammers using the 10 lb. plate.  Perform 4 count and pass to the next PAX.

There may have been another round of this, but I don’t recall.  I am just posting this because Chaco didn’t. (Got to give everyone credit!)

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
7 HIMs at the Project
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Break Out!

THE SCENE: 41 and clear
F3 WELCOME & DISCLAIMER:  Administered 
WARM-O-RAMA:

Windmill IC x 8
Seal claps IC x 8
Randys IC x 8
Motivator IC x 8
5 Burpees OYO
10 Dips + 10 Derkins (2 Rounds)

THA-THANG:

Mosey through the woods to the learning center where we will do “The Breakout”.

My phone has a metronome clicking at 55 bpm…  For the next several minutes, you need to keep moving in timing with the metronome.  I’ll call an exercise that is on the board.  No stopping allowed, only switching of exercises.

The board: Numerous index cards are spread about, face down….  Two PAX draw a card, read the exercises, and jailbreak around the lot (about 1/8 mile).  While waiting for the runners, remaining PAX perform exercises called by Q (must be one showing on the board) in timing with the metronome.  When a runner returns, next PAX draws a card, reads, sprints…. Rinse and repeat.

The phone is locked with a 4-digit pin.  Four of the exercise index cards also contain a number.  PAX keep working until they expose all 4 cards with numbers.  Then they must break the code….  Once all four numbers are known, the each returning runner tries to “break the code” and unlock my phone using the numbers.  If you guys are good guessers, we can finish the work in just a few minutes and break outta here!  Then again, there are 24 possible permutations of 4 numbers, so…. we might be here a while….

Code deciphered….1-0-1-8.  Break out!

Mosey to Pollard Hill for 11s (Bodybuilders/CDDs)

MARY:

Side crunches
Xs and Os

COUNT-OFF & NAME-O-RAMA

7 HIMs

CIRCLE OF TRUST/BOM:

“Because of laziness the roof caves in, and because of negligent hands the house leaks”.  Ecclesiastes 10:18.

Let’s talk about complacency…specifically about complacency in your marriage.  On a scale of 1-to-10, how complacent are you right now about your relationship with your wife?

If it’s been months since you’ve taken your wife on a date, if you are no longer confiding in her, if you are your worst self when you are around her, if the sex has gone cold, if you’re not often giving her your undivided attention, if you are not asking about her feelings and dreams, if you feel distant around her – you’ve become complacent about the most important relationship in your life. Complacency is the subtle and silent enemy of your marriage.

Men tend to be goal-oriented – but your relationship with your wife is a journey that is never complete.  It’s a goal that will never be “finished”.  Don’t settle down, because it’s not a very big step from contentment to complacency.  Comfort, which is a great thing in relationships, can give root to laziness.

If this is you – my challenge to you is to BREAK OUT of the complacency!

It doesn’t have to be extravagant like planning a surprise vacation….  Just be more deliberate and less lazy about the connection you have with your wife.  Ask her more questions.  Mix up the daily routine.  Do something sweet.  Be playful.  Be spontaneous.  Play a game together.  Schedule more sex.  Share a fantasy with her.  Pray with her specifically about her struggles.  Don’t mumble “I love you” out of habit or duty – say it and mean it.  Tell her why you love her, and what you love about her.  Simple things can have a profound impact.

“…The complacency of fools destroys them” (Proverbs 1:32).  My complacency about my marriage cost me a couple of years of what could have been far more intimacy and joy.  At one point, that complacency could have destroyed my marriage.  If you are as deeply and profoundly complacent about your marriage as I have been in the past (I hope you are not!) … winning back her trust and her heart will likely take time and will require a consistent pursuit on your part.  Be courageous and decide today to make that investment, because nearly no other pursuit on this earth is more worth it!

Is your house leaking because of negligence?  Is your roof caving in because of laziness? If contentment has led to complacency, if you have become stagnant in the pursuit of your wife’s heart, if you are taking your marriage for granted….it’s time to shake off the rust and BREAK OUT of that complacency!  This week, do something intentional to strengthen the bond and spark a little delight in your marriage.

MOLESKIN:

Prayers for the traveling Snagg Family

Prayers for Samaritan’s sister-in-law

Good to have Abscess with us!

Hat tip to Abscess for sharing a personal impact/perspective during the CoT – we appreciate you, brother!

Hat tip to my wife for the idea for this week’s Thang.

If you take me up on my challenge to “do something intentional to strengthen the bond and spark a little delight in your marriage”, post about it on the Group Me thread!

 

ANNOUNCEMENTS:

Brolympics