F3 Knoxville

Time well spent

THE SCENE: clear and not quite as humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 mountain climbers IC, 10 tempo Merkins, 15 harry Rockettes IC, 10 tempo squats, 15 Moroccan night club IC
THA-THANG:
Mosey to our Thursday spot behind the recruitment center and grab a block. Today, we focused on upper body and core. Perform the following pairs of exercises four times alternating between the exercises.

  • 25 Merkins and 25 heels to Heaven
  • 25 curls and 25, 2-ct heavy Freddie’s
  • 25 overhead presses and 25, big boy sit-ups
  • 25 tricep extensions and 25, 2-ct heavy flutters

Mosey back to the shovel flag.
MARY:
Back just in time
COUNT-OFF & NAME-O-RAMA
8 HIMs today
CIRCLE OF TRUST/BOM:
“There is an appointed time for everything. And there is a time for every event under heaven— A time to give birth and a time to die; A time to plant and a time to uproot what is planted. A time to kill and a time to heal; A time to tear down and a time to build up. A time to weep and a time to laugh; A time to mourn and a time to dance. A time to throw stones and a time to gather stones; A time to embrace and a time to shun embracing. A time to search and a time to give up as lost; A time to keep and a time to throw away. A time to tear apart and a time to sew together; A time to be silent and a time to speak. A time to love and a time to hate; A time for war and a time for peace.”
Ecclesiastes 3:1‭-‬8 NASB
Since there is an appointed time for everything, we should use our time wisely. We never know when it will be time for some new stage of our life. Take advantage of the present and don’t wish for something new to begin. Enjoy future prospects, and don’t dwell on the past. Live for today because that is the day we are promised.

MOLESKIN:
We didn’t quite get through all the reps today, but everyone worked hard. With all the running lately, YHC has forgotten the feeling you get after cranking out some major strength training exercises. It felt good today.

Custom Fit

THE SCENE: 68 and clear.  Perfect.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

  • Moroccan nightclubs (for our boy, Erector) – IC x 8
  • Cherry pickers – IC x 8
  • Ranger merkins – IC x 8
  • Mountain climbers – IC x 8
  • X and O

THA-THANG:

Mosey, sprint, and bear crawl our way to “The Half-Pipe” (two sets of 15 steps that face each other).

Perform exercise at the top of staircase 1, run down, across, and up staircase 2.  Perform the same exercise at the top of staircase 2, run down, across, and up staircase 1.  That’s one round – repeat with the following;

  • 20 Bobby Hurleys
  • 20 Flutter Kicks 4-ct
  • 20 Ranger Merkins
  • 20 Mountain Climbers 4-ct
  • 20 Lunges
  • 20 Hello Dolly 4-ct
  • 20 Carolina Dry Docks
  • 20 LBCs

Mosey, sprint, and bear crawl our way back…

MARY:

  • Freddy Mercury IC x 20
  • Hello dolly IC x 20
  • Sleeping hillbilly L&R IC x 10
  • Jailbreak!

COUNT-OFF & NAME-O-RAMA

SEVEN:  5 HIMs and 2 2.0s

CIRCLE OF TRUST/BOM:

Each of you should look not only to your own interests, but also to the interests of others.” Philippians 2:4

Many of you have heard me talk about a sad time that our family recently went through.  My wife was 10 weeks pregnant and we lost the baby.  I’ve spoken before about the grief that followed – but this morning, I want to commemorate one part of that season which impacted me in a positive way.

We got the bad news from the OBGYN on Monday, May 18th.  We heard that the pregnancy was not viable and that a miscarriage would happen after some time – that might be days or weeks.  It occurred on the day which we’d dreaded most – May 20th, which was also the 4th birthday of our youngest son.  So instead of joyfully celebrating him, our family was devastated, and my wife spent that day in agony.

In that terrible moment… Mailbox’s wife (S.O.S’s mom) texted my wife to check on her.  Knowing our situation, his wife asked this unexpected and deeply moving question, “can we come decorate your home for your 4-year-old’s birthday?”  The family brought balloons, streamers, and homemade signs – they made our living room look awesome.  They brought Chick-fil-a for lunch, gave him a personalized tee-shirt, sang Happy Birthday, and had him blow out a candle on a cookie.  They brought all of our kids to the park for a play date…. For our 4-year old, it was a good birthday.

They came to meet a need that we didn’t even know we had.  They came to make our son’s birthday special, when we could not even think about it.  I will remember their kindness for the rest of my life.  We were so moved by this gesture (I tear up writing about it almost 3 months later) because it was incredibly thoughtful and tailored specifically to our need.  

That action has inspired me to seek out opportunities to meet the needs of others in a way that is customized to their need.  I’ve challenged myself to not only offer those around me, “if there’s anything I can do, just ask…” – but rather to look deeper into their situations and offer something specific.

Takeaway:  Search for opportunities to serve others in a way which is customized to their circumstances – and offer them specific, not general, support in their time of need. 

You’ll need to be observant and thoughtful.  What’s more, you’ll need to be creative to identify the needs of others that they may not even realize they have.  Are you up to that challenge?

Each of you should look not only to your own interests, but also to the interests of others.” Philippians 2:4

 

MOLESKIN:

  • The Word was inspired by Mailbox’s awesome crew; C, K, C (S.O.S.), and K – you guys are so thoughtful and special! T-Claps! T-Claps! T-Claps!
  • Prayers for Erector’s family
  • Speedy and full recovery, Rocket!  See you in the gloom again soon, brother!
  • Where on earth has Samaritan been?

ANNOUNCEMENTS:
none

Strength Made Perfect

THE SCENE: Nice and muggy
F3 WELCOME & DISCLAIMER

Regular Disclaimer + COVID Precautions + Phone for Emergencies

WARM-O-RAMA:

  • LBAC – FWD/BACKWARD
  • OVERHEAD CLAP
  • Tempo Merkin
  • Tempo Squat
  • Cherry Picker

THA-THANG:

  •  Mosey to Recruiting Center
  • 2 CMU/Pax

CMU ARMS/LEGS

  • 10 OHP (front/back) –> Farmer Carry both CMU –> 10 CMU Kettle swings
  • 10 Plyometric pushups on CMU –> Farmer Carry –> 10 CMU Squat Thruster
  • 10 Single-Arm Rows –> Farmer Carry –> 10 Lunges (each leg)
  • 2 ROUNDS

CMU Tabata Abs

  • Flutterkicks (holding CMU)
  • LBC (holding CMU)
  • BBS (with or without CMU)
  • Hello Dolly (holding CMU)
  • 2 ROUNDS

MARY:
NO TIME

COUNT-OFF & NAME-O-RAMA
5 STRONG: Kickflip, Slappy, Pi, Nuclear Ninja, Snaggletooth
CIRCLE OF TRUST/BOM:

Three times I pleaded with the Lord to take it away from me. 9 But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly about my weaknesses, so that Christ’s power may rest on me. 10 That is why, for Christ’s sake, I delight in weaknesses, in insults, in hardships, in persecutions, in difficulties. For when I am weak, then I am strong. (2 Corinthians 12:8-10, NIV)

We all have weaknesses. It is human nature to hide our weaknesses. It is especially true in men. How then was Paul able to “delight in weaknesses?” He heard a word from Jesus: “My grace is sufficient for you, for my power is made perfect in weakness.” Paul saw something, believed in something he could not see because He believed in the One who spoke. May we each find that Jesus is sufficient for us in our weaknesses. His power is made perfect in MY/OUR weaknesses.

MOLESKIN:
I love working out with and praying for these guys.

ANNOUNCEMENTS:
F3 Workday – Aug 8, details in Slack.

If you’re not right, you’re left

THE SCENE: 74, muggy
F3 WELCOME & DISCLAIMER Yep
WARM-O-RAMA:

10 x Hairy Rockettes, 10 x Tempo Squats, 10 x Cherry Pickers, 10 x Tempo Merkins, 20 x SSH

THA-THANG:
Mosey to the future home of FIA, parking lot by the duck pond track.

Perform 20 squats, 20 merkins, and 20 BBS then run a lap around the pond. (3 rounds for some)

Mosey to the CMU pile and grab a coupon.

On the grass hill next to the stairs. Perform the following sequence:

  • 10 CMU OHP
  • 10 CMU Squats
  • 10 CMU Thrusters
  • 10 CMU Swings
  • Run to the top of the grass hill and back down.

We completed three-five rounds of the above sequence.

Mosey back to the shovel flag.

MARY:
Imperial Walkers x 20, Flutter Kicks x 20, Freddie Mercury x 20, 10 x BBS OYO
COUNT-OFF & NAME-O-RAMA
17 HIMs for a good old fashioned Friday beatdown
CIRCLE OF TRUST/BOM:
I HATE being wrong and I’m sure most guys do, but I hate it to a fault. There are many times that I do not take a stand on a subject because I’m afraid of being wrong. Conversely, there are many more times that I do not take a stand on a subject because it is a matter of opinion and I understand that both sides may be right. I encouraged everyone to focus on matters of salvation and scripture and to take a stand when you have scripture to back you up. Also, try to avoid taking a stand in matters that are opinion and do not factor into your salvation. Lean towards the option that will point the most souls to Christ and will glorify God.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Collecting clothes for the Mend House.

Hill and pond work!

THE SCENE: Great day, no rain low 70s
F3 WELCOME & DISCLAIMER

Welcome, I’m Rocket & I’m on the Q today; I am not a professional, you are here on your own accord, F3 is free, I don’t know your injuries so work hard but modify if you need to, and make sure to social distance
WARM-O-RAMA:

  • Side straddle hops (IC) 4ct
  • Plank, lower and raise distance to ground
  • downward dog
  • Moroccan night club (IC) 4ct
  • Cherry pickers (IC) 4ct

THA-THANG:

  • Form one line mosey to the bell:
  • 7s at bell, booby hurly and derkins
  • Mosey to K-25 hill. 
  • 2x – modified Blimps: 5 burpees, 10 lunge each leg, 15 imperial walker stop and run the hill and back. Then 20 merkins, 25 plank jacks, 30 squats, stop and run the hill again. Repeat that sequence twice. 
  • Mosey to pond and partner up. One runs the pond while the other does: flutters, dolly, LBC.
  • Mosey back to bell, and do partner merkins. Hold plant while partner does 10 then switch. Do this until each person does 50 merkins. 

MARY:
No time for mary
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
For the word, we challenged the group to work with pride even on menial tasks. Have pride in everything you do, from sweeping the floor to the most important parts of your day.
MOLESKIN:
none
ANNOUNCEMENTS:
none