F3 Knoxville

Joker Stops The Music

THE SCENE: Crisp Fall morning. No rain.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSHs.
Shoulder Taps
Cherry Pickers
Tie Fighters

THA-THANG:
Mosey to playground. PAX drew cards from two decks and did the exercises based on the suit.

  • Diamonds = Merkins
  • Hearts = Air Squats
  • Spades = BBSU
  • Clubs = Triceps dips

# of reps:
Number cards = add 10 to #
Face cards = 25 reps

JOKER STOPS THE MUSIC
Whenever a Joker card came up, everyone ran down to pull up bars, did 5 burpees, and ran back, picking up where they had left off.

MARY:
Flutter kicks
Little Bit of This and That (because our shoulders needed it).

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Work is a part of God’s wise design for the universe. In the Garden of Eden, God gave Adam and Eve jobs (Genesis 1:28). In their work to keep the garden and subdue the earth, they were perfectly fulfilled. It wasn’t until our first parents rejected God’s wisdom that work became a source of toil and discomfort, with displeasure and laziness entering the picture (Genesis 3:17). 

Laziness is foolishness incarnated. It is the ultimate rejection of God’s wisdom for the world because we are designed to work for God’s glory. Some of the most sarcastic and biting remarks in the book of Proverbs are reserved for those who are able to work but unwilling to do so. 

“As a door turns on its hinges, so a sluggard turns on his bed” (Proverbs 26:14). 

“The sluggard buries his hand in the dish; he is too lazy to bring it back to his mouth” (Proverbs 19:24; 26:15). 

“As vinegar to the teeth and smoke to the eyes, so are sluggards to those who send them” (Proverbs 10:26). 

Lazy people are not only comical in their commitment to doing nothing, they’re an irritant to those forced to be near them. Some are so committed to laziness they’ll invent ridiculous reasons to avoid working.

“The sluggard says, ‘There is a lion outside! I shall be killed in the public square!’” (Proverbs 22:13). 

The wisdom of the book of Proverbs is that hard work is not only the way the world works but that it pays off. Proverbs 14:4 says “Where there are no oxen, the manger is empty, but from the strength of an ox come abundant harvests.” Owning oxen comes with a lot of dirty work in the stable. But without that effort, you’ll never see a harvest. Only those with “diligent hands will rule …” (Prov. 12:24). The apostle Paul says simply, “The one who is unwilling to work shall not eat” (2 Thessalonians 3:10). 

Where is the Gospel?

God made us to work. When God placed Adam and Eve in the garden, only some of the earth was cultivated. They were told to exercise dominion, fill the earth, and subdue it. Adam and Eve’s work in agriculture, city-building, irrigation, and culture would be the way God’s image, his name, and his glory spread throughout the earth (Genesis 1:27). In Eden, all work was sacred. Milking the cows mattered. And in Jesus, that happens again.

Through Jesus’ death and resurrection, he makes us a “kingdom of priests” once again. We are part of a kingdom of sacred workers whose every effort matters; where every keystroke and line of code advances God’s glory. The promise of laziness is that if we don’t try, we won’t be disappointed. But because Jesus rose from the dead we can know that none of our efforts will be frustrated because all efforts are eternal.

.
MOLESKIN:

ANNOUNCEMENTS:

Ring of Fire (Outside the Camp)

  1. THE SCENE: Chilly with plenty of dew
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • Little of This, Little of That
  • Cherry Pickers x5 IC
  • SSH × 20 IC!!!!
  • 4x4s x10 OYO
  • Freddy Mercury’s x20 OYO

THA-THANG:
Ring of Fire +++

AMRAP – 10 stations arranged in a ring. The 11th station is pullup bar approx 0.2 miles away. PAX must run to it and then dead hang for 100 seconds. When PAX returns to the ring, everyone rotates to the next station.

Stations:

  1. Lashes (jump rope)
  2. We are not worthy (CMU)
  3. Heels to heaven 
  4. Crucible merkins
  5. Prayer squats
  6. Mountain goats 4 ct.
  7. Buried face (bench +2 CMUs)
  8. Outlaws x 10 then change direction
  9. Grave diggers (CMU) 2 ct
  10. Hallelujah lunges (holding bricks)2ct
  11. 0.2 mile run + 100 sec dead hang + 0.2 mile run.

MARY: 

PAX circle up and hold plank while each takes turns doing 5 pushups.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Today is Yom Kippur- The Day of Atonement.

Recap of the significance of this day and the ritual animal sacrifices that went with it.  Yet Christ’s blood offers cleansing far greater than the blood of any animal ever could.

“Under the old system, the high priest brought the blood of animals into the Holy Place as a sacrifice for sin, and the bodies of the animals were burned outside the camp. So also Jesus suffered and died outside the city gates to make his people holy by means of his own blood. So let us go out to him, outside the camp, and bear the disgrace he bore. For this world is not our permanent home; we are looking forward to a home yet to come.”

Hebrews 13:11‭-‬14

MOLESKIN:

To be a leader like Jesus, we must let love motivate all we do. We must move toward need, not comfort. We must be willing to go “outside the camp” with Him even if it means suffering and disgrace. We must make things right with others and with God while we still have the chance.

ANNOUNCEMENTS:
F4 Wed. mornings at 6:15 @ Food City in Seymour.

BroOlympics coming up.

Men, Meat, Mayhem – this Sunday at FBC Seymour. 5-7PM

 

Finish the race

THE SCENE: 45 degrees. Chilly. Some unnecessary wind. Good temp for tha-thang.
F3 WELCOME & DISCLAIMER

for sure


WARM-O-RAMA:

  • cherry pickers IC x 5
  • little bit of this and that OYO
  • Michael Phelps OYO
  • side straddle hops IC x 20
  • Body bag builders burpee w plank jack / mt climber IC x 5
  • Crab cakes IC x 10

THA-THANG:

Death Star

10 pt star, 30 merkins at each with alternating BC / CW as mode of travel. After 2nd time back at center (4th stop) run 400m then return and pick up where you left off.

When (if) complete…

Black jack – Australian snow angel / War hammer

MARY:

no time

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

Finish strong. 

“However, I consider my life worth nothing to me; my only aim is to finish the race and complete the task the Lord Jesus has given me—the task of testifying to the good news of God’s grace.”

‭‭Acts‬ ‭20:24‬ ‭NIV‬‬

“And we know that in all things God works for the good of those who love him, who have been called according to his purpose.”

‭‭Romans‬ ‭8:28‬ ‭NIV‬‬

“For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future.”

‭‭Jeremiah‬ ‭29:11‬ ‭NIV‬‬

MOLESKIN:

ANNOUNCEMENTS:

News and Announcements:

1. PJ Parkinson’s race on 10/2, still time to sign up here: https://runsignup.com/RaceGroups/110368/Groups/1122646
2. Brolympics coming on 11/5, more details and sign up sheet to come!

Embrace the suck

THE SCENE:

first real chilly beatdown of the season. Just enough cold wet grass to make you want to keep moving

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

21’s- 5 penalty Merkins , cherry pickers, little baby AC, 21’s 5 penalty burpees
THA-THANG:

1st and 10.

Cones along soccer feild

Start at first cone, 10 Perfect Merkins, Bernie to end of feild, 10 BBS, run back to cone 9, repeat decreasing reps each time back to next cone.

THAG 2

ATM ladder

Start with 10 thrusters, 10 pull ups cash in

Run to cone 1 and complete exercise 20 reps, run back to atm repeat cash in exercises

Run back to cone 2 and then back to atm stopping at cone 1

Repeat till you get through all 5 cones

1- Carolina Dry docks

2- Angle grinders- 1ct

3-Grioners

4- Crunchy frogs

5- Burpees

MARY:
Pax roulette
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Accountability Q 2.5

  • The HIM seeks Accountability because his life is not his own
  • Accountability shines the light of Hope into a man’s Blind Spots
  • An Effective Shield Lock provides mutual Accountability

MOLESKIN:
ANNOUNCEMENTS:

Pious VQ

THE SCENE: Slippery morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers x10, little arm circles x10, tempo merkens x10
THA-THANG:
100m run between each set

  • 6 sets of 5 Burpees
  • 6 sets of 10 Merkens
  • 6 sets of 15 Air Squats
  • 6 sets of 20 Big Boy Situps
  • 6 sets of 25 Mountain Climbers
  • REPEAT

MARY:
None

COUNT-OFF & NAME-O-RAMA
15 HIMs
CIRCLE OF TRUST/BOM:
As a man, you have to do everything well.  It’s not enough to just do the work well and then slack off on the running.  In the workout, you have to have good form through all reps and you have to try to maintain the same pace running constantly.  Same for life.  You need to do everything you put your hand to well- work, church, teaching, workouts, etc.  But the constant that you keep coming back to is the run (home life) and you cannot slack off on that.  You have to be a consistent father and husband and not let being a home be where you stop paying attention to how hard you are working.  Stay consistent and do everything with purpose and conviction.

MOLESKIN:
Hebrews 12:1, 2 Timothy 4:6

ANNOUNCEMENTS:
Parkinson’s Run coming soon