F3 Knoxville

THE GOLDEN ROAD

THE SCENE: Low 50s and damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Static Stretching, Descending Burpees (x10,  x9, x8, x7, x6, x5) – Co-Q Bartman
THA-THANG:
Mosey to strip center parking lot for 15 more Burpees.

Mosey on to the base of Jucomanjaro. 8 cones spaced out going up to the summit. Each cone marked with an exercise.   Battle Buddies complete 50 reps total as a team, one exercising while the other runs to next cone and performs 3 hand-clap Merkins before running back. Once reps complete, teams move to next cone and repeat, making our way slowly to the top. Exercises: Jump Squats, LBCs, Incline Merkins, Monkey Humpers, Freddy Mercury (4ct), Decline Merkins, Windmills, SSHs.

Once PAX reached the summit, we were greeted by Waxjob, levitating amongst four blazing torches of fire and the Golden CMU perched atop of a large log seemingly engulfed in flames. Bartman presented the Golden CMU to JUCO but required exercises called by Judge Judy (10 Burpees) Booster (100 calve raises) and Spotter (25 Harry Rockettes) before it was handed over.  Judge gave a short speech about Spotter’s awesomeness and announced Spotter would be keeper of the CMU – well deserved!

Pax jogged back down the mountain with the inflamed torches ablaze. Once torches were extinguished in the duck cesspool, PAX performed Merkins – x40, x30 and x10 before circling up for MARY at the shovel flag.

MARY

Really slow Peter Parkers – Co-Q Bartman
COUNT-OFF & NAME-O-RAMA
32 strong


CIRCLE OF TRUST/BOM:
Judge Judy told a story of a hostage situation he encountered at work and the tremendous leadership and bravery displayed by law enforcement during the event.  What difficult Jester in your life is Christ asking you to clean up? Do you have the courage to obey his command, even when it feels like too much to ask?
MOLESKIN:

Golden CMU handoff was absolutely epic. Thank you Bartman for co-Qing with me and Waxjob, La-Z-boy and Code Brown for making the ceremony so creepy, yet awesome.
ANNOUNCEMENTS:
Abscess traveling to Cleveland for 1 year anny.

Demonstration

THE SCENE:   43 and clear
F3 WELCOME & DISCLAIMER:  Administered 
WARM-O-RAMA:

Abe Vigoda IC x 8
Finkle Swings (demonstration!) OYO
Chinook (demonstration!) IC x 8
Seal squats (demonstration!) IC x 8
Pickle pounders IC x 10
E2K L&R (demonstration!) IC x 6

THA THANG:

Come!  Bring 6 CMUs and mosey to “Aww Hill”.  Q calls out “up”, “down”, or “bernie” and the PAX run up, down, and backerds…

Come!  Mosey to the “Stairway to Nowhere”.  Form two teams for a little competition.

Three at a time from each team will carry CMUs to the top of the steps and back while the rest of the team performs listed exercises in cadence (metronome set to 95 BPM).  Once runners return, start the next exercise while three new men run the steps.  Repeat until one team finishes the list.

List of exercises is;

SSH
Seal squats
Merkins
Hello Dolly
Mountain Climbers
E2K (Right)
Tempo Merkins
E2K (Left)
Iron Mike
6-inch plank
All run to the cone and back
Scorpion Dry Docks (left leg)
Monkey humpers
Scorpion Dry Docks (right leg)
Side crunch L
Side crunch R
Bobby Hurleys
Flutter kicks
Werkins
Pickle pounders
Shoulder taps
All run to the cone and back

Come!  Mosey back to the Shovel Flag

MARY:

Geronimo!

COUNT-OFF & NAME-O-RAMA

33 men counting the Rushers.  2 bugged-out before the pic.

Welcome!  FNG to-be-named (that dude CRUSHED the workout without even breaking a sweat!  I think I even saw him yawning a half-dozen times…)

Glad to have you!  2 from down-range (Chattanooga), “Blindside” and “Laces Out”

CIRCLE OF TRUST/BOM:

It’s been said that when leading his army in conquest, Julius Caesar would never tell them “go forward” – instead, he would move first and then tell the army behind him, “Come!”.  This morning, I want to talk about leading by example – and more specifically to those of you who are fathers – about leading your children by your example.

In some ways, your sons and daughters will become what you are – are you being what you want them to be?

In the mid-19th century, J.C. Ryle wrote a book, “Duties of Parents”.  Here are a few nuggets of wisdom from the book;

  • Train them (your children) remembering continually the influence of your own example
  • Instruction, advice, and commands will profit little unless they are backed up by the pattern of your own life
  • Your children will never believe you…so long as your actions contradict your counsel
  • They will seldom learn habits which they see you despise or walk in paths in which you do not walk yourself
  • What they see has a much stronger effect on their minds than what they are told

Your actions speak much louder than your words.  Are you demonstrating right living?

You must be demonstrating for your sons and daughters, habits which will produce healthy bodies (exercise, eating well…).  More importantly, you must demonstrate habits which promote healthy relationships (trustworthiness, self-control, kindness, vulnerability…).  Most importantly, you must be persistently demonstrating through observable action, habits which promote a healthy soul (charity, prayer, reverence for the Name of God, studying the Word of God…).

“Whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable…excellent…and praiseworthy” (Philippians 4:8).  You must fill your own mind with these things – and DEMONSTRATE them to your sons and daughters.

They are observing you, Dad!  Are your behaviors promoting the young men and women that you want them to be?

The parent who tries to train without setting a good example is building with one hand and pulling down with the other.” – J.C. Ryle

A lot of today’s exercises we did to failure.  Do you ever fail at being the example you want your children to follow?  I wish I could say that I never have setbacks – that I can always tell my sons, “Imitate me, just as I imitate Christ” (1 Corinthians 11:1) – but that’s not the case.  I fail sometimes, and those failures are counterproductive to my hard work.  Just three days ago, at the end of what had been an incredible and memorable boys-only weekend, I lashed out at my oldest and called him a “stupid ass” (for nearly blinding his little brother by directing a leaf blower right into his face…).  For all the time and energy my wife and I spend building him up and up… with that emotional outburst, I tore some of our hard work down.

For I do not do the good I want to do, but the evil I do not want to do—this I keep on doing” (Romans 7:18) – (Hat tip to Anchorman for his Q last week)

Inevitably, you’re going to fail as well.  What then?  Here’s what I did last weekend (after the emotion died down)…  I explained my reaction – I was volcanic at him because he could have very seriously hurt his brother.  I admitted my mistake – which was assuming that he’d done it on purpose for a laugh.  I asked his forgiveness and talked to him about how I could have reacted differently.  He sees me trying hard to be a better father.

DEMONSTRATE right living for your children, men.

 

3 CHALLENGES for today – from easiest to hardest…

#1: Commit this to memory;
Proverbs 20:7 “The righteous man walks in his integrity; His children are blessed after him.”

#2:  What is something that you want your kids to do or be that you will START DEMONSTRATING for them?
(For me, it’s reading scripture.  I often read on my phone, but for all my sons know I could be playing Candy Crush…  I need to be more deliberate about outwardly demonstrating that habit – it can be as simple as reading an actual paper Bible, or including them in discussion)

#3:  What is one unhealthy part of you that you do not want your kids to do or be – and you will STOP DEMONSTRATING for them?
(For me, it’s reacting emotionally)

MOLESKIN:

  • Prayers for Guardrail’s family in Chicago, for Gump and his wife as they have a baby today (!), praise for Mailbox’s answered prayers from Monday!
  • Here’s a link to the book I quoted above.  At only 25 pages, it’s a quick read.  Review pages 20-21.  https://chapellibrary.org:8443/pdf/books/dopa.pdf
  • The workout didn’t seem nearly hard enough today.  I’ll be scheming about how to bring more pain next time I’m on Q.
  • If you’re up for it, share in JUCO Group Me about life changes you will make to better demonstrate right living (Answer Challenge 2 and/or 3)

ANNOUNCEMENTS:

Convergence December 7th!!!!

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side straddle hops (IC) 4ct
• Little baby arm scribbles forward and reverse (IC)
Mountain climbers (IC) 4ct
• Hand release merkins
• Cherry pickers

THA-THANG:
Insert information about the workout.

  • Get to the ORAU pond (fast mosey)
            3 stops before reaching the pond for 5 burpees each
    At the pond
    • Modified Lazy Doras: Partners perform 100 Merkins, 200 LBCs, & 300 Squats as a team. Here’s the catch…no running. P1 starts with 10 Merkins while P2 planks, then switch. Continue switching between Merkins and plank until 100 total Merkins reached. Next, while P1 does 20 LBCs, P2 performs a 6″ leg hold until P1 is finished, then switch. Continue switching until all 200 LBCs are completed. Finally, P1 does 25 squats while P2 does squat hold, then switch. Continue switching until 300 total squats are completed.
     
    Modify by running one lap around the pond after merkins, 2 laps after LBCs, and 3 laps after squats. 
     
    Run to the bell and do 11s with Derkins (inclines) and dips.

MARY:

10 Angels (90, 60, 30, 10 degree leg lifts)
10 Flutter kick (4ct)
10 hello dollys (4ct)
10 scissors (4 ct)

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
focused on the quote: Agreement and consensus does not make an action right. So many time we do something because the group, or society we live in condone that action. Instead, we need to reflect on our core values and evaluate our actions.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Juco 1500 II

THE SCENE: cold, dark and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 ct cherry picker, 10 ct Moroccan night club/little baby arm circles (sort of) get your CMU and mosey to the big lot

THA-THANG:

The 2nd Monthly “JUCO 1500” performed in the big parking lot, the backside of campus.  each station was a parking space. The bear crawls, lunges and cmu mosey were all from line to line from one end of the lot to the other. If all 5 rds were performed the total reps would equal 1500 and the total distance would be approximately 1.5 miles. Below is a link to the spreadsheet to enter your reps if you’re interested in keeping count and tracking your improvement. I’ll be glad to enter your # for you as well if you want to send it to me. If you don’t care that’s okay also.

https://docs.google.com/spreadsheets/d/1QvJB3KJoW9XvUVQYBBMQ-kUdJR3yOgKx_jjZbzyHQxY/edit#gid=0

The JUCO 1500 will be repeated on 2019-12-18!

MARY:
N/A


FF & NAME-O-RAMA
21in attendance
CIRCLE OF TRUST/BOM:

 

I spoke briefly about the power of prayer and shared about how praying out loud and together very specifically about a situation has resulted in a very specific response. a few verses to support this are below.

James 5:16 New International Version (NIV)

16 Therefore confess your sins to each other and pray for each other so that you may be healed. The prayer of a righteous person is powerful and effective.

Philippians 4:6 New International Version (NIV)

Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God.

 

 

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
This same workout will be repeated on Wednesday, December 18th for anyone that wants to get in on the next one. for those there today, be sure to send me your accumulated reps if you want it logged

Running with the Ducks

THE SCENE: 38 Degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers
Side Straddle Hops
Baby Arm Circles
Tempo Squats
Tempo Merkins

THA-THANG:
Jog to the pond

At the pond, break up into 3 groups.  Two groups will start at the same location and the 3rd group will start on the opposite side of the pond. The basis is a large Indian Run in groups.

Group 1 sprints towards Group 3.  Meanwhile, Groups 2 and 3 start at the cones set up along the pond trail and do exercises at each cone.  Once Group 1 catches Group 3, Group 3 then runs to catch Group 2… and so on.

  • 10 Squats
  • 10 Merkins
  • 10 Lunges
  • 10 Side Step Squats
  • 10 American Hammers
  • 10 Burpees
  • (Repeat above)

Jog back to the AO.  Along the way, stop in a parking lot and do the following:

  • 40 Calf Raises
  • Bernie midway
  • Jog back to curb
  • (Repeat above)

MARY:
Leg Crossovers and Burpees till 6:15
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Isaiah 54:10 – “For the mountains may depart and the hills may be removed, but my steadfast love shall not depart from you, and my convenient of peace shall not be removed”.

As we go through each day with distractions, sporting events, kids, work, trials and temptations, etc…. we can find ourselves at the end of the week exhausted and looking back we did not spend anytime growing in our faith with the Lord.  Things will fade away, but have the reminder that God is a constant steadfast love that will never go away.  Set time aside to build others up and grow your faith each week.

MOLESKIN:
Pray for Booster’s daughter.
ANNOUNCEMENTS: