Slappy – Page 61 – F3 Knoxville

Honor in the Asking

February 1, 2022 Snaggletooth

THE SCENE: 28 and CLEAR
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Lap around Parking Lot (Senior Center and back to Flag), Tempo Squats, Imperial Walkers, Tempo Merkins, 5 Burpees, Cherry Pickers, Stretches OYO, Mosey to Parallel Bars

THA-THANG:

3 Stations/3 Rounds (Parallel Bars to Pool Wall to Playground, Rinse/Repeat)

Arms/Chest: 10 dips + 10 hand release merkins – bear crawl to halfway tree then mosey to Pool Wall – 10 wallups + 10 diamond merkins – mosey to Playground – 10 werkins + pullups + 50 sec plank

Legs: 10 squats + Monkey Humpers (2-ct) +– broadjump to halfway tree then mosey to Pool wall – 10 squats + lunges each leg – mosey to Playground –10 Bonnie Blairs + squats each leg

Abs: 20 LBC + Freddy Mercury (2-ct) – crabwalk to halfway tree then mosey to Pool wall – 20 LBC + Starfish each side – mosey to Playground – 20 LBC + Heals-to-Heaven

Ring of Fire (plank circle, merkins 1-5-1)

Senior Parking Lot: Sprint to end of parking lot, easy bernie back, rinse-repeat

MARY:
PAX Choice/PAX Lead

COUNT-OFF & NAME-O-RAMA
7STRONG: Kick, Mathlete, Rocket, Slappy, Bobbit, Guardrail, Snaggletooth

CIRCLE OF TRUST/BOM:

James 1:5

And if anyone longs to be wise, ask God for wisdom and he will give it! He won’t see your lack of wisdom as an opportunity to scold you over your failures but he will overwhelm your failures with his generous grace. (TPT)

If you don’t know what you’re doing, pray to the Father. He loves to help. You’ll get his help, and won’t be condescended to when you ask for it. Ask boldly, believingly, without a second thought. (MSG)

Humble Admission/confession of our need: we don’t know everything/anything. Humility is good for all of us. We hate to admit when we don’t know something or need help. We hate to ask for help.
Simple Belief in God’s goodness, wisdom, power. Isaiah 55: “As the heavens are higher than the earth, so are my way higher than your ways, and my thoughts higher than your thoughts.”
Simple Transaction of Asking – There is honor in the asking. It establishes a relationship between God as our Father, and us as His sons. However, it is contingent upon faith/belief in Jesus as the Son of God who was sacrificed for our sins that separated us from intimacy with God. Jesus says, “No one comes to the Father except through me.” That’s how we become sons – through Jesus Christ.

MOLESKIN:
For familiar passages like this, I like to read it from a contemporary translation like the Passion Translation or The Message for a fresh hearing of the Scriptures. Prayed for Guardrail’s Aunt Marilyn in open-heart surgery for healing and salvation for his cousin. Also prayed for several guys and their families recovering from COVID: Borg, Three-peat, Tuba, Kick.

ANNOUNCEMENTS:
Family Q – Saturday, Feb 5, 10:00AM, Kickflip on Q! Weather-permitting – we’ll call it on Thursday.

CSAUP @ Asylum end of the month – see Slack for deets.

Smooth as Butter

January 28, 2022 Spotter

THE SCENE: Just below freezing. Didn’t feel cold for long though.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
7xCherry Pickers, 15xMoroccan Night Clubs, 10xTempo Squats, 10xHairy Rockettes
THA-THANG:

Decided to take Butterknife on a trip down memory lane with the first two Q’s he came out to.

Mosey to the large north side parking lot for a little throwback to 2019 IPC Week 1.

Perform the “Killer B’s” (modified to be much easier):

Broad Jump to the next parking line.
5 Burpies
10 Bonnie Blairs
15 BBS
Repeat x 3
Bernie back to the start

Performed three rounds of the above.

Mosey back to the CMU pile for a throwback to IPC week 2. “Meatloaf’s Massacre”

Grab a CMU and perform the following:

5 CMU Man Makers
10 CMU OHP
15 CMU Swings
20 CMU Squats
25 CMU Derkins
Run up the stairs and slap the sports center

Repeat x3

Mosey back towards the flag

MARY:
15x Imperial Walkers

COUNT-OFF & NAME-O-RAMA
16 men (some from Equalizer, Shamrock, and the Project) descended upon JUCO to support Butterknife’s appointing as AOQ
CIRCLE OF TRUST/BOM:

Live third.

As men of F3 we are called to live third. Our creator comes first, followed by our community. We need to strive to put the interests of others above our own. Butterknife is a HIM that I have seen grow a ton over the last 2.5 years that he’s been out at F3. He has shared aspects of his life with us and expressed how much F3 has done for him, as it has for me as well. One aspect that I really appreciate is his desire to put others first. He is quick to pick up the six or make an FNG feel welcome. He’s been a leader at JUCO and has helped us all to grow. Today I’m excited to pass the torch of JUCO AOQ to Butterknife. I know he’ll lift up the men of JUCO and help push the mission of F3 as a whole.

Philippians 2: 1-11

2 So if there is any encouragement in Christ, any comfort from love, any participation in the Spirit, any affection and sympathy, ²complete my joy by being of the same mind, having the same love, being in full accord and of one mind. ³Do nothing from selfish ambition or conceit, but in humility count others more significant than yourselves. ⁴Let each of you look not only to his own interests, but also to the interests of others. ⁵Have this mind among yourselves, which is yours in Christ Jesus,^[a] ⁶who, though he was in the form of God, did not count equality with God a thing to be grasped,^[b] ⁷but emptied himself, by taking the form of a servant,^[c] being born in the likeness of men. ⁸And being found in human form, he humbled himself by becoming obedient to the point of death, even death on a cross. ⁹Therefore God has highly exalted him and bestowed on him the name that is above every name, ¹⁰so that at the name of Jesus every knee should bow, in heaven and on earth and under the earth, ¹¹and every tongue confess that Jesus Christ is Lord, to the glory of God the Father.

MOLESKIN:
I’m still convinced that Butterknife grows stronger every time he gets COVID.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Warriors working upper body

January 26, 2022 Curveball

THE SCENE:

Partly Cloudy	Temperature	Humidity	Feels like	Wind Speed	Wind Direction
Partly Cloudy	26 ℉	74%	18 ℉	7.3 mi/h	NNE

F3 WELCOME & DISCLAIMER.
Delivered as desired. I am not a professional.

WARM-O-RAMA:

25 SSHs, Cherry Pickers OYO, 10 Windmills, 5 Ranger Merkins, and 5 Spiderman Merkins.

THA-THANG:

Mosey to berm along football field. 10 Incline Merkins. 10 Decline Merkins.

Mosey to big parking lot. 10 stations in basically a loop. On your own move from one station to next do exercises. 5 total laps.
#1 5 Ranger Merkins
#2 5 Diamond Merkins
#3 5 Wide Merkins
#4 5 Carolina Dry Docks
#5 5 Spiderman Merkins
#6 5 Regular Merkins
#7 10 BBS
#8 10 Squats
#9 10 LBCs
#10 10 Monkey Humpers

On fifth lap, 10 each of all Merkins.

Mosey to short wall by church. 15 Incline Merkins. 15 Decline Merkins.

Mosey to CMU pile. Grab a CMU
20 Curls, 20 Overhead Triceps, 20 Overhead Press
15 Curls, 15 Overhead Triceps, 15 Overhead Press
10 Curls, 10 Overhead Triceps, 10 Overhead Press
5 Curls, 5 Overhead Triceps, 5 Overhead Press
Quick break mosey to end of parking lot and back
20 CMU Merkin, 10 count break
15 CMU Merkin, 10 count break
10 CMU Merkin, 1 or 2 count (No real break and do 5 more)
5 CMU Merkin

Mosey back to AO
MARY:
30 Flutter kicks
20 Merkins
COUNT-OFF & NAME-O-RAMA
6 Brothers.
CIRCLE OF TRUST/BOM:

MOLESKIN:
For Dumpster Dive’s mother and her recovery from surgery. For elderly friend of Cheetsheet and her well being. For Cheetsheet’s daughter and all kids that they become stronger and grow because of the love of their parents. For those suffering from covid and other illnesses. For the unsaid prayers in our hearts.

ANNOUNCEMENTS:

Momento Mori and hill sprints

January 25, 2022 Crotch Rocket

THE SCENE: Beautiful dark 30s morning
F3 WELCOME & DISCLAIMER: done as recommended
WARM-O-RAMA:

Imperial squakers (IC)
plank to toe touches (IC)
upward and downward dog
SSH (IC)

THA-THANG:

Mosey to play ground to complete Kickflip challenge:

40 merkins, 4 pull-up, 40 seconds Plank

Mosey to Peace Bell – 20 dips

Mosey to K25 Hill

there are 5 stations.

Station1: is always 5 burpees (always to station 2 after – skip hill)

Station 2: 10 reps of, 1) Archers, 2) Iron Mikes, 3) Dry Docks, 4) leg lifts (10 seconds)

(Hill sprint after each set then station 3)

Station 3: 15 reps of, 1) diamond, 2) Air jumps, 3) seal claps, 4) Freddie Mercury (4 ct)

(Bear crawl to station 4)

Station 4: 20 reps of, 1) wide merkins, 2) lunges 10 each, 3) dry docks, 4) Star fish

(Hill sprint after each set then station 5)

Station 5: 25 reps of, 1) merkin, 2) air squats, 3) over head claps, big boys

(Mosey along road back to Station 1 – burpees)

Mosey to Peace Bell – 20 dips

Mosey to dip bar and 40 reverse rows

MARY:

LBC, flutter kicks, leg lift for 35 seconds.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

the big reveal – Momento Mori and its extension from ancient philosophy to christianity. delivered Momento Mori sheet to each person.

MOLESKIN:

ANNOUNCEMENTS:
mentioned family Saturday workout in two weeks.

Maturity

January 18, 2022 Erector

THE SCENE: mid 20s and clear at the Project.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Imperial walkers, 10 tempo squats 15 Moroccan night club
THA-THANG:

Mosey to amphitheatre for:

Pyramid- perform first exercise and make a lap around the creek. Each round add an exercise until all exercises are performed. Start dropping the first exercise each round beginning on round 5 and continue to descend each round.

20 Merkins
20 squats
20 burpees
20 Freddie Mercury (4-ct)

Mosey to the playground for a few pullups and then head back to the flag.

MARY:
Variations of planks.
COUNT-OFF & NAME-O-RAMA
8 PAX today.
CIRCLE OF TRUST/BOM:
The message for today is about maturity. Burpees are not for the physically immature. A couch potato can’t just bust out 20 burpees without some work. The Bible has a message on spiritual maturity. Heb. 5:12-6:2

¹²For though by this time you ought to be teachers, you have need again for someone to teach you the elementary principles of the oracles of God, and you have come to need milk and not solid food. ¹³For everyone who partakes only of milk is not accustomed to the word of righteousness, for he is an infant. ¹⁴But solid food is for the mature, who because of practice have their senses trained to discern good and evil. ^6:1Therefore leaving the elementary teaching about the Christ, let us press on to maturity, not laying again a foundation of repentance from dead works and of faith toward God, ²of instruction about washings and laying on of hands, and the resurrection of the dead and eternal judgment.

I believe that everyone would agree that a parent trying to sustain their children with milk only would be detrimental to their health. They need more nutrition to continue to grow and mature. The Bible uses this analogy to stress the importance of spiritual maturity. If we try to continue to live on the immature “milk” of the Word only, we are putting ourselves in a susceptible position of spiritual malnourishment. If we are spiritually malnourished, we are more susceptible to falling away as the author of Hebrews states in verses 4-6.

It seems to be pretty easy to become spiritually lazy. Do we just show-up on Sunday and check that box? Is that all of our spiritual “work” for God? Or do we seek opportunities to serve Him by serving those around us? Do we just sit back and listen during worship or do we participate? Are we seeking to help lead in worship to God? Hopefully, this is thought provoking. I encourage everyone to assess their spiritual maturity and see how we can do better.
MOLESKIN:
It was nice to keep our feet mostly dry due to the melted snow on the paths and YHCs choice of route.
ANNOUNCEMENTS:
Spread the word about F3 to your friends and colleagues!