F3 Knoxville

Tag: Spotter

Pool Boy’s 3rd Annual Black Friday JUCO Discount Coupon Special

THE SCENE:
Deals for days! After we enjoyed a day of thanks we had just enough PAX to have the right amount of gloom as getting up and going shopping on Black Friday should be! (Actual weather: ~38°F and although it rained yesterday evening we were pretty dry.)

F3 WELCOME & DISCLAIMER (Administered):
I’m not a professional Pool Boy or anything else. Know your injuries especially after Thanksgiving Day being yesterday.

WARM-O-RAMA:
5 each leg x El Capitan OYO
10 x OHC IC
5 x Werewolf OYO
10 x Tempo Squat IC
7 x Tennessee Rocking Chair IC
5 x Decline Pushup on Curb IC
15 x Calf raises on the curb IC (5 left leg only, 5 right leg only, 5 both legs)

THA-THANG:
Single Coupon – Grab a Coupon from the back of my car and start a Falling Indian Run – the PAX at the front of the line counts to 5 and then “falls off” and does a either Goblet Squats, Thrusters, or Blockees until the 6 passes him and then falls in. We stopped about halfway and did some core and then did a mosey the rest of the way (this was harder than YHC remembered)

TODAY’S SALE IS A REPEAT FROM 2019: Everything is $9.99!

9 hard reps 99 “easy” reps Mary until done
Werewolves w/ or w/o a block Calf raises
Boat-Canoe 3 sec rotate, 5 each followed by a 10 count break then repeat Boat-Canoe
Blockees / Burpees 1/4 pushups Flutter kick
CMU Lunge 1/4 squats BBS
Wall pull-ups / hangs (no block) Wall jumps
LBCs

Next Up: AMRAP Dora with Unlimited COUPONS! (semi-repeat from 2019)

AMRAP DORA for time with core after each round (2019 we did this where we rotated through the exercises with a person in between, but this time we’re just having the partner run to the concrete pad just past the dumpster because the exercises are meant to be quite heavy.

First round:
Curls
Thrusters
Rows
OHP
CORE @end after timer, 30-count rest:

Second round:
Swings
Goblet Squats
Tricep Extensions
Piston (Hodor if Ribbed had showed up)
CORE @end after timer, 30-count rest:

Put up Coupons. Mosey back. Stop at overhang, dip a bit.
Mosey back to the AO with no time for Mary.

MARY:
Ain’t nobody got time for that!

COUNT-OFF & NAME-O-RAMA:
4 PAX who got major discounts!

CIRCLE OF TRUST/BOM:
The origin of the word “holiday” actually comes from a concatenation of the words “holy day”.
What is the focus during the American / Western Civ. season between the holidays of Thanksgiving and Christmas? The reason I like to call this “Black Friday: Discount Coupon Special” is that it’s so easy to miss what we’re supposed to be Thankful for (Christ’s redemption of us for His glory by His perfect sacrifice on the cross and subsequent resurrection from the grave) and what we are celebrating at Christmas (the miracle of God condescending by becoming a man and one in in every way like us, yet without sin).

With this knowledge, what ought we to do? 3 things we’ll take this Advent Season from a passage you probably didn’t think I’d talk about to start the Christmas season with:

Romans 8:12-17 – 12 So then, brothers,[e] we are debtors, not to the flesh, to live according to the flesh. 13 For if you live according to the flesh you will die, but if by the Spirit you put to death the deeds of the body, you will live. 14 For all who are led by the Spirit of God are sons[f] of God. 15 For you did not receive the spirit of slavery to fall back into fear, but you have received the Spirit of adoption as sons, by whom we cry, “Abba! Father!” 16 The Spirit himself bears witness with our spirit that we are children of God, 17 and if children, then heirs—heirs of God and fellow heirs with Christ, provided we suffer with him in order that we may also be glorified with him.
Refocusing our gaze on Christ in the busyness and stress of all that is going on in our world is EXACTLY what our souls need.
1. v.12-13 We have debt – but not to the flesh but to the Spirit who called us to Christ. This is the Gift of Christmas.
When you give that gift to your friend, to your wife, to your son or daughter – you give out of what God has given you – and you and we have the opportunity to acknowledge that it’s not in us but all from Jesus
2. v.14-15 We have the Spirit of God that confirms us as children of God.
Anyone who has or has seen a young boy (say under 10) cry out to his father knows that Jesus said “11 If you then, who are evil, know how to give good gifts to your children, how much more will your Father who is in heaven give good things to those who ask him!” (Matthew 7:11). We know that this is true, but we can appropriate this for ourselves because of the solid foundation with this promise from God. This is another gift from God.
3. v.16-17 Because we have the Spirit, we are co-heirs with Christ and have the privilege to suffer with Christ.
This may not seem like the greatest thing, but that is the beauty of what Christ did for us. He suffered outside the camp for us so that we can be made like Him. His substitutionary death for us on the cross to redeem us allows us to say with the apostles in Acts 5:41 Then they left the presence of the council, rejoicing that they were counted worthy to suffer dishonor for the name.
So, as you go through Advent, see what debt you have (to the Spirit). Remember that you are a child of God who gives you the gift of Salvation, which is eternity with Him. And remember that we can rejoice when suffer because that is what Jesus did for us and it puts us in the best company and place. And that gift is, ironically, the best place for us because it identifies us with Christ.
“He is no fool who gives what he cannot keep to gain what he cannot lose.” – Jim Elliot

MOLESKIN:
Prayed for Data & his marriage – we are rooting for peace and love for you and your M, sir!
I’m still looking for a house to buy so could use some prayer there as well.
Also a BIG SHOUTOUT to Baby Boomer who drove past Shamrock to join us this morning. It was a pleasure and the 2nd-f at our coffeeteria at Dunkin was great.

ANNOUNCEMENTS:
F3 Christmas Party December 11th at Judge Judy’s abode, 5-7pm. See #annual-christmas-party in Slack for more info and to sign up to bring something for Hot Providence.

Don’t Aimlessly Wander – Be intentional with your time

THE SCENE: Upper 20s, trying to stay warm. As always, a bit dark.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Harry Rockets IC x 15

LBAC forward IC, after 12 reverse

Motivators down from 8 (4 step jack)

THA-THANG:
Pick your destiny, to some extent.  Each participant chooses a parking lot to visit.

First lot: Iterative, 5 burpees then mosey to the first line and perform 10 kick-throughs (2-count) and mosey back.  Repeat as you progress to the next line, three times.

Mosey to the brick wall in the courtyard.

Side to side hop as you walk yourself down the wall; it progressively gets steeper along the way.  Once complete 20x Incline and decline merkins OYO.

Mosey to the Second lot: Burpungee (Burpee, lunge and broad jump) to the light pole and back.

Mosey to the Third lot: Butt kickers to the first light pole, side shuffles for the next two sections and finish with high knees.

Mosey to the Fourth lot: Step ups (single leg) x 34.  When finished, the BOOSTER (50 calf raises).

Mosey to the Fifth lot: Iterative style again, but 10x jack squats and 20x pickle pounders for three lines.

Mosey to the Sixth lot, with a detour up the hill until the 6 arrives: Bear crawl to one end and lunge back.

Mosey back to the flag, meeting up with the rushers.

MARY:

Side hip raises IC x15 (each side)

Flutter kicks IC x 25

Hello Dolly IC x 15

Stargazers for time….time before we could start.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Something that we may not appreciate on a regular basis is that we have some definitive amount of time on earth.  10 years for example is only 87,600 hours.  How do we spend it? Do we wander around aimlessly in parking lots or do we intentionally segregate our time during the day to focus on scripture, our kids, our wife (NOT plural).  Do you constantly get distracted by youtube, facebook, your phone in general when you should be focusing on your family or a task that your putting off?  Your habits and actions are seen and remembered very clearly by your kids and we need to constantly self evaluate.  Strive to be intentional with our time and looking into the holiday season, be thankful for our families and the people in our lives.
MOLESKIN:

Prayers for folks who may be spending this thanksgiving without a family member due to covid and remember to be truly thankful for the sacrifice of Jesus and what opportunities we’ve been given.

ANNOUNCEMENTS:
None

Help Make More Disciples

THE SCENE: 47 and windy but at least it wasn’t raining!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 10
  • Overhead Claps X 10 (IC) followed by Michael Phelps
  • Tempo Squats (IC) 4 CT
  • Tempo Merkins (IC) X 10
  • Mosey to cover

THA-THANG:

AMRAP Tabata Stations – 30 seconds of work/10 seconds of rest (while moving to next station)

  • Dips on benches
  • Flutter Kicks
  • Bobby Hurleys
  • Toe Merkins
  • Carolina Dry Docks
  • Step Ups
  • Big Boys

Back to the Basics at the Library

  • Merkins X 20
  • Squats X 25
  • Run the courtyard
  • Rinse & Repeat

MARY:

  • Hello Dollies X 20
  • LBCs X 20
  • American Hammers X 20
  • Mosey then jail break to AO for 50 Toe Merkins & 35 squats until 6:15

COUNT-OFF & NAME-O-RAMA

10 men didn’t let the threat of rain keep them away from starting the week off with a win!

CIRCLE OF TRUST/BOM:

My church, Valley Church, just became “official” so our board, pastor, etc. just participated in a “charge conference” through the Holston Conference of the United Methodist Church.  The meeting was on Zoom but it was great to participate, represent our church, and be “charged” with leading its growth.

The pastor who led the meeting shared a brief but powerful sermon.  My presentation this morning nor this write up did justice to the words she shared but you’ll get the idea.

Disciple Making Strategy:  Sharing the love of Jesus to make disciples for the transformation of the world.

The Great Commission

18 Then Jesus came to them and said, “All authority in heaven and on earth has been given to me. 19 Therefore go and make disciples of all nations, baptizing them in the name of the Father and of the Son and of the Holy Spirit, 20 and teaching them to obey everything I have commanded you. And surely I am with you always, to the very end of the age.”

The Great Command

36 “Teacher, which is the greatest commandment in the Law?” 37 Jesus replied: “‘Love the Lord your God with all your heart and with all your soul and with all your mind.’[c] 38 This is the first and greatest commandment. 39 And the second is like it: ‘Love your neighbor as yourself.’[d] 40 All the Law and the Prophets hang on these two commandments.”

The Great Compassion

40 “The King will reply, ‘Truly I tell you, whatever you did for one of the least of these brothers and sisters of mine, you did for me.’

The preacher summed up her sermon by sharing that we need to live our John 12:34-35 if we’re going to be true disciples and encourage others to join us.

John 12:34-35

I give you a new commandment:  Love each other. Just as I have loved you, so you also must love each other. This is how everyone know that you are my disciples, when you love each other.

MOLESKIN:

Data’s VQ is on Friday, December 3rd!  Please be there to support and encourage him!

ANNOUNCEMENTS:

Sign up to Q/VQ

Core Wheel

THE SCENE: Crisp Morning. Go to catch the tail end of the eclipse.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
10 Windmills in cadence
Side straddle hop in cadence
Broken wheelbarrows
THA-THANG:
Mosey to Large parking lot for –
Core Wheel

8 stations surrounding the core station.

Do your exercise run through the middle of the wheel stopping for the core exercise run clockwise to the next station after the one you just completed.

Rinse and repeat. (On round 2 we added an additional lap around the wheel.)

Core station all exercises x20:
Flutter kicks
American hammers
LBCs
Heels to heaven

8 Stations:
Burpees x 10
Bear crawl to the center stopping for core exercise mosey out
Squats x20
Merkins x20
Lunges x20 single count
Diamond Merkins x15
Squat Jumps x20
Mountain Climbers x20 each side

MARY:
A little more core.
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:
It’s getting to the time of year where we’re called to give more, be humbled by the abundance of what we have, and I encourage you to do both.

Smile more than normal. You don’t know who needs it.

Three things will last forever— faith, hope, and love ❤️— and the greatest of these is love ❤️.
1 Corinthians 13:13
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Christmas Party at Judge Judy’s and F3 Float in Oak Ridge Christmas Parade both December 11th.

Ring of fire 3

THE SCENE: 35, calm, wonderful and warmer than predicted.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Harry Rockets, Cherry Pickers, Maracan Night Club, Mountain Climbers and Tempo Squats
THA-THANG:
Mosey through the cones by the new building to the crosswalk by the Clayton Performing Arts building. Partnered up.   At each crosswalk/Cone we did some exercises, then mosey, sprint or bear crawl to the next.

  • 15 Money Humpers, 15 Peter Parker Merkins, 20 Flutter: Sprint
  • 15 Squats, 20 Merkins, 20 Big Boy Sit Ups: Bear Crawl
  • 5 Burpee, 15 Dry Docks, 15 Flutter: Mosey
  • 5 Iron mikes, 20 Diamond merkins, 15 Heels to heavy: Bear Crawl
  • 10 Long Jump, 20 LBC: Mosey
  • 20 Monkey humpers, 20 merkins, 20 Flutter kicks: Sprint
  • 10 OH Press, 15 Triceips, 20 Heavy american hammers: Rifle carry
  • 15 Squats, 20 Curls: Cary
  • 10 Peter Parker Merkins, 20 heavy flutters: Rifle back

The group largely stayed together so on the way back we did 1 exercise at each station, detoured for 5 pull ups, monkey humpers and planks.  Ring of Fire at the start and pletny of time for dealers choice.

MARY:
Dealers choice; we should be sore all over.
CIRCLE OF TRUST/BOM:
I recently learned how to catch a monkey.  string, rock and a coconut.  Put a small hole (monkey fist sized) in the coconut and put the worthless rock in it.  Monkeys are always very curious (George taught us that) and they will put their fist in there and hold the rock, then unable to get their fist out and then they will give up their freedom to hold on to what is worthless.

 

If you are holding on to sin or trying to live this life in your own strength it is like you are caught by choice.  The pebble may be your career or a secret sin or your fitness or a relationship you are holding on to so tight.  Whatever it is; you are not free. True freedom is only found in Jesus Christ.
John 8:36
So if the son sets you free, you will be free indeed.

For those of us who have put our faith in him, we can still be dumb monkies and grab ahold of things that steal our freedom.  Is there some secret sin you are falling into that you are too stuborn to let go of?
Is your bank balance ore job potential or what people think of you something you hold on to tighter than what God thinks of you?
Examine your life and make sure you are free; and by that i mean a bond servant of Christ. There is no better place to be!

MOLESKIN:
Q’ing isn’t hard.  Look at an old back blast and do it.  Hat tip to Kick-Flip who did this back on fathers day 2019.