Slappy – Page 41 – F3 Knoxville

Y-12 LA-LA

April 4, 2023 Borg

THE SCENE: Beautiful, high 50’s.
F3 WELCOME & DISCLAIMER: Done!
WARM-O-RAMA:
15 SSH
12 Seal Claps
12 SSH
12 Imperial Walkers
5 K-Town Cherry pickers
12 Morrocan Night Clubs
Taylor Phelps it out
Mosey to the new course, “Y-12”.

THA-THANG:
Start at the bottom of Y-12, run to the next light pole and do the exercise on the card, rinse repeat:
There are 12 light poles to the top.

L – Lunge Walk to first light pole
A – 20 Merkins
L – 20 Ballerina Squats (Squat up to tiptoes)
A – 20 Freddie Mercuries (2-count)
L – 20 Monkey Humpers
A – 5 4X4’s (Burpee with 4 Merkins and 4 Mountain Climbers)
L – Karaoke to the next pole
A – 20 LBCs
L – 20 Calf Raises
A – Side planks (20 seconds each side)
L – 20 Jumping Lunges
A – 20 High, Slow Flutter kicks (2-count)
LALA at the Top – 20 Smurf Jacks, 20 Hand Release “Chuck Norris” Merkins, 20 High Knees, 20 Oblique crunches (10 each side)
Run back to the bottom and repeat until time is up.

MARY:
Four minutes o’ Mary in doses of 12 reps.
COUNT-OFF & NAME-O-RAMA
Done!
CIRCLE OF TRUST/BOM:
Matthew 7:16. “You will know them by their fruits.” Fruit takes time to develop and show. Watch your fruit. Watch the fruit of those you let into your inner circle or are getting close to. Watch the fruit of those who are motivating you to do something – is the motivation using your desires out of line or building on God’s desires for you?
MOLESKIN:
Praise report and request for prayer from Bobbitt about progress on a liver transplant for J***e.
ANNOUNCEMENTS:
Lots of good chatter about Escape from Haw Ridge – everyone at The Project has an assignment, see Slappy.

A Preview of Hardship Hill

March 30, 2023 Biohack

THE SCENE: Cold, clear and gloomy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Projectivator
Tempo merkins
Tempo squats
Overhead clap
Run around parking lot
- Bernie
- High knees
- Butt kicks
- Karaoke

THA-THANG:
Grab a block and carry it to the amphitheater. We did a mini obstacle course in teams of 3. While waiting for our turn, the rest of us took turns leading block exercises at the amphitheater.

The obstacle course included:

Bear crawl up the hill
Run to the pool wall; up and over
Run to the benches by the fountain and “parkour” the perimeter
Run around the civic center to the parallel bars
Travel the parallel bars with your arms
Run to the pool wall; up and over
Run the playground and complete the monkey bars
Return to the amhitheater

CIRCLE OF TRUST/BOM:
I encouraged the PAX to register for Hardship Hill. I explained how it had a huge influence on me joining F3. 2 other PAX expressed the same. We also talked about the name: Hardship Hill. It is a physically hard course on a hill, but it is also a fundraiser for Operation Enduring Warrior. They help veterans with their hardships.

We then talked about the hardships each of us carry in our own lives and I encouraged the PAX to share those burdens with their peers in F3. Shield Lock is a great place to do this.

ANNOUNCEMENTS:

OTB recon workout on Saturday at 0700 at Melton Lake
Shovel flag building on Saturday; CMU decoration
Escape from Haw Ridge on April 14
Hardship Hill on Memorial Day

Go…. Bears

March 28, 2023 Skewer

THE SCENE: 50 degrees cool breeze
F3 WELCOME & DISCLAIMER given

WARM-O-RAMA:
Tempo squats, toe merkins, little baby arm circle forward and backwards, Chattanooga Cherry pickers, Seal SSH
THA-THANG:
I

Bearmuda triangle
Bear crawl inch worms around the triangle. Then 3 burpees ×3
Bear hold ring of fire
10 four count Flutter kicks
20 two count Freddie mercury
30 two count awkward turtles

MARY:
Geronimo : Burpees on the word Geronimo, squats on BOMbs away then mountain climbers in between.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

with all humility and gentleness, with patience, bearing with one another in love,
Ephesians 4:2 ESV

https://bible.com/bible/59/eph.4.2.ESV

Love bears all things, believes all things, hopes all things, endures all things.

1 Corinthians 13:7 ESV

https://bible.com/bible/59/1co.13.7.ESV

Even though I walk through the valley of the shadow of death, I will fear no evil, for you are with me; your rod and your staff, they comfort me.
Psalm 23:4 ESV
https://bible.com/bible/59/psa.23.4.ESV
MOLESKIN:

Chirst gave us his spirit to help Bear us through this life by using a rod and staff…F3 and the HIM I have started building relationships with is my rod and staff

ANNOUNCEMENTS:

Shamrock – Trivia

March 22, 2023 Anchorman

THE SCENE: 22F really dang cold
F3 WELCOME & DISCLAIMER – Yup
WARM-O-RAMA:

Run in circles

Side Straddle hop (IC) 4 CT x 10

Quad stretch

Tie Fighters X10

Cherry Pickers x5

Toe Merkins 4-ct IC – 10

THA-THANG:

For the entire workout we are going to do merkins and play trivia.

10 Merkins, then team 1 answers 1st question within 10 seconds as we walk. Always on the slow move.

Then we do 10 more Merkins, then team 2 takes the next question.

We ended up with 480 Merkins per person.

MARY:
20 more Merkins to get us to 500 for the day thanks to Mermaid’s suggestion.
COUNT-OFF & NAME-O-RAMA
14 men: 8-seconds, Slappy, Dumpster Dive, Betty, Nadia, Skid Mark, Hot Pants, Anchorman, Curry, Fabio, Kick-Flip, Mermaid, Voo Doo, Waxjob
CIRCLE OF TRUST/BOM:

Listen to words from the Holy Spirit from songs, the Bible, sermons or just out from nowhere.

A few weeks ago while running, the Lord’s Prayer popped into my head. I was searching for what I should pray for and the Holy Spirit prompted me to pray the Lord’s Prayer. I got stuck on the “Thy Kingdom Come”

I spent the rest of the time considering, “What did Jesus mean by this? What did he want his disciples and future Christians to take away from this?

When I finished my run and got back to my hotel I opened a devotional book to the next section I was planning to read titled “Meditation”

It started out with this verse – The Kingdom of God is within you (or within your grasp) says the Lord. Luke 17:21

It goes on to say “Turn, then, to God with all your heart. Forsake this wretched world and your soul shall find rest. Learn to despise external things, to devote yourself to those that are within, and you will see the kingdom of God come unto you, that kingdom which is peace and joy in the Holy Spirit.”

I found an article that helped with 3 points about it:

https://www.thegospelcoalition.org/blogs/erik-raymond/mean-pray-thy-kingdom-come/

I have pasted only parts of it below.

Cry of Loyalty

When we pray, “Your kingdom come” there is a real sense of yearning and loyalty. We are anticipating the coming kingdom, on board with God’s agenda and that we love the King himself. Those who love the King eagerly yearn for his kingdom.

And through our prayers, it’s as if the Holy Spirit lifts our chins above our earthly horizon to see the fleet of God’s coming kingdom advancing on the open sea. And we cry, “Make haste! Come, O King and kingdom!”

Cry of Treason

When I talk about this prayer being a cry of treason I mean that Jesus is teaching his followers to pray for the overthrow of the kingdom of this world, the coup of its leader, and the establishment of a new king. This is a cry of dissatisfaction. It wants a chance.

But, please note, I am not talking about the overthrow of the U.S. government—or any other natural government. Instead, I’m talking about the spiritual government of this world, led by Satan. He is the spiritual king of this world. Scripture calls him the god of this world (2 Cor. 4:4). He has a ruling seat (Rev. 2:13). His kingdom is darkness (Col. 1:13). He planted his flag in the ground in Genesis 3. He has set up dominion by storming the castle of our minds and hearts (Eph. 2:1-3; 2 Cor. 4:1-4).

When we pray for the kingdom of God to come we are pleading for the kingdom of Satan to be toppled. Like is so often the case when a tyrant is displaced, we want his statues to be defaced, toppled, and dragged in open view. We want Satan and all of his demonic scheming, tactical assaults, deadly seduction, hissing lies, and destructive systems to be shattered!

Cry of Conquering

As we await the full realization of the inaugurated kingdom, we cry for the kingdom to come and conquer souls.

Ever since the garden of Eden, we have turned our hearts from upon God and towards ourselves and our pleasures. It is a spiritual ignorance, even a darkened ignorance. Thomas Watson observed,

Ignorance is a black veil drawn over the mind. Men by nature have a deep reach for the things of the world, and yet are ignorant of the things of God. In 1 Samuel 11.2 Nahash the Ammonite would make a covenant with Israel to thrust out their right eyes. Since the fall our left eye remains, a deep insight into worldly matters, but our right eye is thrust out, we have no saving knowledge of God. Ignorance draws the curtains around the soul so that we are blind and in darkness.

But, when God awakens a person to behold the glory of Christ, he conquers their rebellious hearts and makes them his. Those who formerly would not give Christ honor but pledged allegiance to another (John 19:14-15) are brought into the kingdom of Christ (Col. 1:13-14).

When we pray for the kingdom of God to come we are praying that God would conquer souls! And that he would shine the kingdom of grace upon the hearts of men, women, and children so that they would see and savor the kingdom of glory!

So we pray: “Lord, your kingdom come, your will be done! Conquer hearts by your Holy Spirit to set up the administration of grace in their hearts! Let them see the beauty and worth of your glory! Like Narnia melt the ice of winter and give way to the buds of grace and the dawning day of the kingdom of glory! We know you can do this and delight to do it because you’ve done it to us!”

Sunk!

March 22, 2023 Kick-Flip

THE SCENE: Mid 40s and drizzly. Perfect for a beatdown.
F3 WELCOME & DISCLAIMER: Administered
WARM-O-RAMA:

RFTS/LIH

KCP

Grady corns

Projectivator

Tempo Merkins

Down/Up dog

Mosey to the back lot

THA THANG:

Separate into two teams. Each team has half the parking lot and cones grouped into one group of 2, one group of 3, one group of 4, and one group of 5. At “go” PAX grab a tennis ball, run to touch the far curb, then run to one of seven battle stations. Perform the exercise at that station, then throw the ball at the enemy’s ships. Work at each battle station before you repeat one. Continue until one team’s ships are sunk.

Exercises were;

25 Merkins
Lunges 10 each leg
20 star jacks
25 Mountain Climbers
25 hello dolly
20 flutter kicks
15 carolina dry docks

Team 2 won the battle!

Rehabilitate your fleet (set the cones back up – this time a little further away). Play another round. Flip the cards over for new exercises – these were;

20 diamond merkins
15 Bobby Hurleys
20 shoulder taps
15 smurf jacks
25 plank jacks
15 BBS
10 box cutters

Team 1 won this time!

Line up at one end of the parking lot. 10 parking lot lines. Bear crawl 1 line, do 10 merkins mosey back. Bear crawl 2 lines, 9 merkins, mosey back. Repeat until 10 lines, 1 merkin.

PAX huddle for exercises led by YHC. 2 men at a time take turns hurling the 60# sandbag toward the shovelflag. After 10 throws each, PAX rally on the bag and start again with a different 2 men throwing the bag. Repeat until we reach the shovelflag.

MARY:

Just in time for a massive Guantanamo and 1 minute of plank.

COUNT-OFF & NAME-O-RAMA

Me and 12 of the best men I know.

CIRCLE OF TRUST/BOM:
On Monday, Anchorman talked about a line from the Lord’s Prayer that jumped out at him, “Your kingdom come…”. I followed his lead and also talked about a line from the Lord’s Prayer.

“Our Father in heaven, hallowed be your name, your kingdom come, your will be done, on earth as it is in heaven. Give us today our daily bread. And forgive us our debts, as we also have forgiven our debtors. And lead us not into temptation, a but deliver us from the evil one.”

After He finishes teaching this prayer, the very next thing that Jesus says to his disciples – as if this is the point that He needs to hammer home – “If you forgive those who sin against you, your heavenly Father will forgive you. But if you refuse to forgive others, your Father will not forgive your sins.”

Our forgiveness for the people who have done us wrong is critical to our relationship to the Heavenly Father and a prerequisite to our forgiveness. What’s more…if you harbor unforgiveness for a wrong done to you long ago – or a perceived wrong – who do you hurt most? You are harming yourself. Unforgiveness is poison in your heart.

In the original Greek, the word rendered “forgive” in this text is aphiemi. It does not mean to sweep it under the rug or pretend like you were not hurt. In the Greek, aphiemi can literally mean, “to hurl”. Like we did to the sandbag this morning. Hurl away the offense, and in doing so heave that poisonous resentment as far from your heart as you can. Aphiemi – hurl it! That is how our Father forgives our trespasses – and it’s how we are to forgive those who trespass against us.

Here’s the hardest thing you’ll do yet today. Search your heart for forgiveness that you’ve been withholding and that resentment is staining your soul. Now…HURL IT AWAY!

MOLESKIN:

It is in pardoning that we are pardoned. – Francis of Assisi

Nice to meet “Fire” and “8 Seconds” today!

T-Claps to the men who cleaned up our battlefield for me this morning!