F3 Knoxville

Tag: Shrubbery

Our Association

THE SCENE: breezy in the 50s at JUCO
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 tempo squats, 10 windmills, 10 Imperial walkers
THA-THANG:
Mosey to the center of campus for the Kraken! 8 cones are spread around the path. Perform the exercise at one cone and then run clockwise. Stop at the cone after the one you were just at. Perform that exercise and then continue the process until all exercises are completed.

  • 25 merkins
  • 25 dry docks
  • 25 squats
  • 25 box jumps
  • 25, 2-ct flutter kicks
  • 25 heels to Heaven
  • 25, 2-ct mountain climbers
  • 15 burpees

MARY:
Freddie Mercury, LBCs, burpees, and merkins.
COUNT-OFF & NAME-O-RAMA
7 for the boot camp plus 4 more putting in the work around campus.
CIRCLE OF TRUST/BOM:
“I wrote you in my letter not to associate with immoral people; I did not at all mean with the immoral people of this world, or with the covetous and swindlers, or with idolaters, for then you would have to go out of the world. But actually, I wrote to you not to associate with any so-called brother if he is an immoral person, or covetous, or an idolater, or a reviler, or a drunkard, or a swindler—not even to eat with such a one.”

1 Corinthians 5:9‭-‬11 NASB1995

Can we sometimes be naive to think that associating with sinful behavior will not impact us? Paul states earlier in this chapter that a little leaven will leaven the whole lump of dow. It doesn’t matter about intentions, the “leaven” will impact us too.

MOLESKIN:
Don’t let injuries get you down. We had a couple PAX modifying by walking and biking this morning. Nice job!
ANNOUNCEMENTS:
Several upcoming opportunities! Keep an eye on the newsletter.

Take Stock and Block

THE SCENE:

Clear, 58 Degrees, Perfect

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
1. SSH (x20) 2. Willie Mays Hayes (x10) 3. Morrocan Nightclubs (x10) 4. BACF (x10) 5. BACB (x10), 6. Shoulder Taps (x20) 7. Tempo Squats – (x10),

THA-THANG:

Tennis Ball Mosey (hat tip to KickFlip) – Run and Pass duos with drops to do 2 Burpees, around Career Path Way to CMU pile. Partner up and Grab CMU or coupon.

Dora Style with one partner beginning the exercise and the other taking the short loop in the back right corner lot. After 100 collective reps, move on to the next exercise.

1. OHP

2. Curls

3. Tricep Press

4. Heavy Squats

5. Bench Press

6. Upright Rows

7. Skull Crushers

Mosey back to COT with 2 stops for Mary (Freddie Mercuries & Flutter Kicks)

COUNT-OFF & NAME-O-RAMA

18 HIMS (1 2.0 – Stiff Arm) including 10 RUSH

CIRCLE OF TRUST/BOM:

I get a weekly email from a site called Parent Cue. It’s a online resource for parents, with tools and tips on helping you raise your kids, whatever their age. Anyway, I rarely look at the emails, usually deleting them, but this week I took a closer look.

The short article was titled 3 Steps for Better Relationships (Even When You’re Busy). Again, I started to delete it and then I thought…Relationships! That’s the single most important thing in our lives…
They are why we exist.
They shape everything about who we are.
They give us joy, and heartache.
They are a source of our happiness, and our pain.
They drive us to succeed and sometimes to fail.
Our memories are filled by them.
They give us purpose.
They give us meaning.
We have access to our Creator because we have a relationship with his son, Jesus.

So I looked at the 3 steps and the first was to make a list of your key relationships. Your spouse, your girlfriend, your parents, your kids, your in-laws, your close friends, and Yourself! I don’t think I’ve ever done that, but I think it’s a great idea!

Number 2 was that we are to assess our relationships…Overall and then Individually… Things like…
How do we connect in our relationships?
What keeps me from being fully present with family and friends?

How well do we truly know each other?
What energizes or drains me about this relationship?
Am I the real me around this person?

Just inventory your close relationships and what they mean to you.

#3 was to Make a New Commitment for your relationships. Like putting into action things you can do to build and restore some key relationships.

The Bible has so many things to say about our relationships. You can start with Jesus. He was asked about the greatest commandment in the Law and he said to love the Lord your God with all your heart, soul, and mind. Then he said love your neighbor as yourself.

Think about our group here and we know that Proverbs 27:17 says “Iron sharpens iron and one man sharpens another”. In Hebrews 10 says “let us consider how to stir up one another to love and good works, not neglecting to meet together, but encouraging one another.” That’s what we do!

If you’re married it says in Ephesians 5:28 that husbands should love their wives as their own bodies and that He who loves his wife loves himself.

Think about those challenging relationships! The joke insert here would be “the in-laws”! Ephesians 4 says “Let no corrupting talk come out of your mouths, but only such as is good for building up…that it may give grace to those who hear”.

1 Peter 4:8 “Above all, maintain constant love for one another, since love covers a multitude of sins.”

Relationships are important! We have God given instructions to bring life and be a reflection of his light to those closest to us.
That won’t be easy, but that’s the point of the article…
Make a list of your key relationships, assess those relationships, and put into action a plan to build and/or restore these key relationships.

Be a Kingdom Man!

THE SCENE: 48 and probably too nice for the gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops (IC) X 10
  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles Forward X 10 (IC)
  • Baby Arm Circles Backwards X 10 (IC)
  • Tempo Squats (IC) 4 CT
  • Temp Merkins (IC) X 10
  • 1 minute any stretch you need
  • Mosey to Sophomore Hill

THA-THANG:

Doras at Sophomore Hill

  • 25 Burpees
  • 50 Big Boy Situps
  • 75 Diamond Merkins
  • 100 Lunges
  • 150 Merkins
  • 200 Squats
  • 250 Flutter Kicks

Coupon Work –

  • 20 CMU Curls
  • 20 CMU Tricep Extension
  • 20 CMU Bentover Rows
  • 20 CMU Overhead Press
  • Run to the parking lot
  • Rinse, Repeat

MARY:  LBCs X 25
COUNT-OFF & NAME-O-RAMA   16 men trying to get better

CIRCLE OF TRUST/BOM:

I saw Dr. Tony Evans at the 865 Mens Conference last weekend.  Dr. Evans was amazing.  He preached 2 separate 45-minute sermons without looking at his notes.

He brought the heat, challenged each of the 1,900 men there, and prayed for us to be the men we need to be and God called us to be.  He shared that NFL officials have a book of rules to follow…sometimes they do, sometimes they don’t.  Men of God do too…the Bible…sometimes we follow it and sometimes we don’t.

Tony encouraged us to be Kingdom Men, Kingdom Husbands and Kingdom Fathers.

Dr. Evans shared about his rough childhood in a non-Christian home.  His parents weren’t believers.  Two strangers poured into Tony’s Dad and led him to Jesus.  Things were still bad at home but his Dad had changed and loved and supported his wife, Tony’s mother even more than ever.  Why?  Because he was a changed man.

One night, Tony’s Mom came downstairs crying and told her husband that the more she hates him and fights with him, the more he loves and supports her.  She wasn’t sure what being a Christian was but she wanted to learn about it.  From that point on, his family worshipped and studied and loved the Lord.  This included all of his siblings who were baptized.

After college, Tony started a church with 10 people in the living room of his house.  He was the first African-American to earn a doctorate at the Dallas Seminary.  His church in South Dallas now has 10,000+ thousand members.  Tony’s preaching now spans the world, with his broadcasts airing on over 1,400 radio outlets and in over 130 countries, reaching millions each week.  All of his 4 children are in the ministry.

He has been the chaplain for both the Dallas Cowboys and the Dallas Mavericks.  Tony has written more than 100+ books, is on YouTube, has his own websites, etc.

Tony and his family are everywhere sharing about God’s love.  Why did he share all of these accomplishments?  It wasn’t to brag, it was to challenge those of us there to be like the 2 strangers who poured into Tony’s Dad and brought him to the cross.  Their work led to a transformation of his family which led to the transformation of thousands if not hundreds of thousands who deepened their relationship with Christ because of those 2 men who made a family go from non-believers to disciples.

MOLESKIN:

They plan to make this 865 Men’s Conference at least an annual event; F3 should be involved

ANNOUNCEMENTS:
VQ week next week

El Momento Adecuado

THE SCENE: 35 degrees and a little windy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby arm circles forward x 11.
  • Baby arm circles reverse x 10.
  • Side Straddle Hops x 10.
  • Tempo Merkins x 10.
  • Mountain Climbers x 10.

THA-THANG:

Mosey to the Courtyard (behind Technology building).

We partnered up and cracked open some Easter eggs, inside the eggs there was different exercises. One person should perform the exercise while the other was running a small loop. After 5 minutes, the small loop became double. The partners switched back and forth during 10 minutes.

Mosey to parking lot in front of the Recreation Center.

We played a game (Wolf vs Sheep). There were three base lines in the parking lot and three different exercises to perform in those lines as follows:

  • 10 Merkins (15 for wolves).
  • 10 Burpees.
  • 20 Squats.

The wolf could not catch the sheep until he completes his merkins, once he completes his merkins, the he can catch as many sheep as possible and then the sheep become wolves. The game will finish when there is no more sheep left. We played the game several times and we changed the rules a little to add some fun :).

Mosey to the CMU pile.

We teamed up.

The person that stayed downhill would perform these exercises:

  • Curls x20
  • Over-head press x20
  • Squat x20
  • Swing x20

The person that jogged to the pull-up bars should perform a ladder pull-up from 1 to 10.

MARY:
NA.
COUNT-OFF & NAME-O-RAMA
13 Intrépidos.
CIRCLE OF TRUST/BOM:
Ecclesiastes 3:1 “There is a time for everything, and a season for every activity under the heavens”. Reflected about the right moment to make things happen.
MOLESKIN:
ANNOUNCEMENTS:
Leadership survey, Escape from Haw Ridge, VQ Week, etc.

The Hope Within You

THE SCENE: dry, cool, and perfect for a beat down.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 15 Imperial walkers, 10 tempo squats, 5 cherry pickers
THA-THANG:
Mosey to our beloved JUCOmanjaro. Do the following exercises sequentially, one at every other line.

  • 10 burpees
  • 25 merkins
  • 25 squats
  • 25, 2-ct flutter kicks

AMRAP all the way to the top.

Mosey back down to the strip mall. Each corner will be an exercise location. Run down the long ends and bear crawl the short ones.

  • 10 burpees
  • 25 diamond merkins
  • 26 lunges
  • 25 heels to Heaven

Repeat until time is called.

MARY:
Merkin ring of fire. LBCs, gas pumpers, 6″ LBCs.

COUNT-OFF & NAME-O-RAMA
9 with a late Rucker arrival.
CIRCLE OF TRUST/BOM:
If you are anything like YHC, you may find yourself with a bad attitude. There may be a good excuse for that bad attitude: “it’s been a tough day”, “that guy just cut me off”, “there are too many things on my plate at work”, etc. The list could go on and on. However, if one is in Christ, they truly don’t an acceptable excuse for a bad attitude because we have hope. We have hope in eternity when this life is over.

“Who is there to harm you if you prove zealous for what is good? But even if you should suffer for the sake of righteousness, you are blessed. And do not fear their intimidation, and do not be troubled, but sanctify Christ as Lord in your hearts, always being ready to make a defense to everyone who asks you to give an account for the hope that is in you, yet with gentleness and reverence;” 1 Peter 3:13‭-‬15 NASB1995

Let’s do our best to let that hope we have within bubble over into our everyday lives so that others may want to know about Jesus.

MOLESKIN:
JUCOmanjaro…always a pleasure. We should visit more often.
ANNOUNCEMENTS:
Q101 at the Project on Saturday, VQ week of Valentine’s day, Escape from Haw Ridge coming up in April.