F3 Knoxville

31 Degrees of Exercise

THE SCENE:

Clear, 31 Degrees, Nice crescent moon

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
1. Cherry Pickers (x5) 2. SSH (x20), 3. BACF (x10) 4. BACB (x10), 5. Merkins (10 OYO), 6. Tempo Squats – (x10),

THA-THANG:

Mosey to the guardrail. Do 31 Dips. Football Mosey (Run and Pass duos with drops to do 2 Burpees) around Career Path Way to CMU pile. Grab CMU and do 31 Curls.

Circle back around to the far east lot (next to the big duck pond). Regroup at the curb. Bear crawl to the first line and back to start as 1st exercise, mosey to 2nd line for 2nd exercise, back to start, etc. (see below)

  1. Bear Crawl to 1st line and back

2. SSH (x31)

3. Squats (x31)

4. Merkins (x31)

5. Heels to Heaven (x31)

6. Iron Mikes (x31)

7. Carolina Dry Docks (x31)

8. Freddie Mercury’s (x31)

9. Monkey Humpers (x31)

Mosey back to COT. Sty called out American Hammers.

COUNT-OFF & NAME-O-RAMA

7 HIMS including 3 RUSH

CIRCLE OF TRUST/BOM:

Contending for the Faith

A few years ago I attended a worldview conference at my church. During that weekend, I listened to a Christian apologist and radio show host named Greg Koukl. An apologist is defined as a person who offers an argument in defense of something controversial. In this case the controversy would be Christianity.

The weekend was centered around gaining an understanding of the Gospel and helping Christians think more clearly about why they believe what they believe. There were sessions about the types of challenges Christians face, how we can respond gracefully, and how we can challenge others to think more critically about their own worldviews. I loved it! I am a truth seeker. Always a believer, but at that time I was still really struggling with my own faith and what it meant for my life. I needed purpose and understanding.

Recently, I found an article by Mr. Koukl that reminded me of this Timothy theme, which is central to a men’s group I’m in (The Good Fight), but also sounded a warning and a challenge (which we also do here). Jude v3 says “Beloved, while I was making every effort to write you about our common salvation, I felt the necessity to write to you appealing that you contend earnestly for the faith which was once for all handed down to the saints.”

First of all, Jude points to a specific message and content, the “faith once for all handed down”— which is the foundation of “our common salvation.” Second is the recommendation to “contend earnestly” for that faith—to proclaim it, guard it, and defend it. And then, Jude reminds us that it has been “handed down” to the saints—passed on from the disciples to the next generation in the church.

Here is why those three elements of Jude’s council are critical for you and me right now. We are engaged in a cultural and theological fight. The attack is coming from many directions. Atheists are tearing down God’s Truth and the integrity of our authority base, The Bible. Our children our under attack. The moral rulebook is being rewritten; Right has become wrong, and wrong is right. It’s clearly seen! These challenges are coming from not only our culture but even in some Christian denominations, the Gospel is seen as a message of hate.

2 Timothy was Paul’s spiritual last will and testament. It was the last thing he ever wrote. He was very clear and to the point in addressing the challenges for that day and practically to the ones we face today. Second Timothy gives the answer to our question about guarding the gospel, because that is the book’s theme, found explicitly in chapter 1, verse 14: “Guard, through the Holy Spirit who dwells in us, the treasure which has been entrusted to you.” That message is absolutely vital to each one of us today because he tells us exactly what it looks like in any century to “contend earnestly for the faith”.

The early church was under a great attack in that culture. Christians were falsely accused and tortured (and still today in some places). Paul’s response and message was simple…

“You, however, continue in the things you have learned and become convinced of, knowing from whom you have learned them, and that from childhood you have known the sacred writings which are able to give you the wisdom that leads to salvation through faith which is in Christ Jesus. All Scripture is inspired by God and profitable for teaching, for reproof, for correction, for training in righteousness; so that the man of God may be adequate, equipped for every good work.” (2 Tim. 3:14–17)

Simply put, Paul tells Timothy to guard the gospel by continuing in the truth already revealed. When all else fails, read—and follow—the directions. But, there’s more…

In the 2008 Summer Olympics in Beijing, American runners suffered a humiliating defeat in the 4 X 100 relay. In the anchor leg, Darvis Patton handed the baton to Tyson Gay, but Gay never got it. In the middle of the handoff, they dropped the baton.

Tyson Gay was our best sprinter. We had the fastest team. It didn’t matter. They dropped the baton, so we lost the race. In fact, we never even finished that race.

Paul told Timothy, “If anyone competes as an athlete, he does not win the prize unless he competes according to the rules” (2:5). In other words, Paul said, “Timothy, you cannot drop the baton.” And we cannot drop the baton, either. If we do, we lose.

As Husbands, Fathers, Sons, Brothers, Co-workers…we do 2 things; We continue in the things handed down and second, we pass the baton.

If we disregard Paul’s solution, we should not be surprised when we remain children, tossed here and there by waves and carried about by every wind of doctrine, by the trickery of men, by craftiness in deceitful scheming (Eph. 4:14).

If we don’t pass the baton, we should not be surprised when we will not endure sound doctrine, but wanting to have our ears tickled, we accumulate for ourselves teachers in accordance with our own desires, and turn away our ears from the truth, and turn aside to myths (2 Tim. 4:3–4).

If we are to survive the current spiritual onslaught, we 1) Guard the gospel by continuing in the truth already revealed then 2) we pass the baton. Proclaim the truth faithfully, guard it diligently, and pass it on carefully.

MOLESKIN:
Praying for Cosmo’s mother as she enters hospice care.

ANNOUNCEMENTS:
Low low temps for Friday! Be smart and safe out there and Happy Christmas to All!!

Some Pain, Some Reflection

THE SCENE: Dark (obviously), dry, calm and mid-30s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 15

Grasshopper IC x 10

Sun gods (all arms) IC

Harry Rockets IC x 10
THA-THANG:
Welcome to my third anniversary…when I joined I had the pleasure of joining Trolley’s deck-of-pain.  Since then, I inherited the deck and we will keep that going.

We will take turns drawing from the deck and touring campus to perform the workouts.  The kicker is to push yourself in the mosey to each location (not quite a jail-break).

  • Upright merkins – maintenance center
  • Reverse bear crawl up the stairs at the library
  • Burpee-broad jumps at the performing arts center
  • Pull ups at the rec-center
  • CMU carries up the stairs at the rec-center
  • squatted side-shuffles in the 05 parking lot
  • 30 lunges at the pond

Various exercises while we wait for the six after each interval.

30 dips on the guardrail

Jailbreak back

MARY:
Dealers choice – hello dolly’s, BBS, LBCs
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
What does this holiday season and specifically Christmas look like for you.

It may be a time of hardship and sadness because of a loss in the family, which breaks some tradition…

It may be easy to think about the self enjoyment of a break from work…

It may be all focused on the presents and what we want out of it…

We need to remember that it’s an opportunity to give or help others that may be in need.  We need to remember why we celebrate this time of the year and what Jesus has done for us.

Also, it’s the perfect time to start a new tradition, relax, reset your mental state.  I’ve been reading the Bartholomew’s Passage book with the kids to get them in the habit of reflecting this season and while it may be hard to corral the kids at times, I’ve seen improvement in their desire to read it and remove some of the consistent materialistic attitudes.

Spend time with your families and take care this holiday season!
MOLESKIN:
ANNOUNCEMENTS:
Coffeteria…Who’s got Monday..??

Dragons, Christmas and Lazy #4

THE SCENE: 40’s and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tennessee Rocking Chair – Stretch version
  • Baby Arm Circles Forward/Back
  • Tempo hand release Merkins

THA-THANG:
Mosey to the coupon pile. Stop on the way for a welsh dragon in honor of Lil’ Spice. May health return quickly.

Arrive at the coupon pile for in time for the 12 Days of Christmas:

  1. Burpee
  2. Thruster
  3. Coupon Swing
  4. Pull Ups
  5. Imperial Squalkers
  6. Goblet Squat
  7. Merkins
  8. Heels to Heaven
  9. Bent over Rows
  10. Big Boy Sit-ups
  11. Lunges ea.
  12. 1200m Run

Notes:
Pullups at 4 was a lot. Consider moving to 1. The run up the hill is a nice reset after a round and I can’t even do 4 pulls on a good day….. 😏

MARY:
Didn’t show today. Timing was impeccable. 👌

CIRCLE OF TRUST/BOM:

Little Known Facts about Laziness #4

First a quick review:
Laziness #1
Laziness #2
Laziness #3

#4 They can’t make lemonade…

We have an expression, when life gives you lemons… make lemonade! The idea is grow where you’re planted, make the most of your situation, be content, etc.

Consider this verse:

Whoever is slothful will not roast his game, but the diligent man will get precious wealth.

— Proverbs 12:27

This this guy has the game, but it’s raw. He won’t roast it. I’d hate to hear his kids at that dinner. So close…

Another verse to consider:

The sluggard buries his hand in the dish; it wears him out to bring it back to his mouth.

— Proverbs 26:15

Wow, what a picture. He has food, it’s prepared (at least he’s gotten further this time), it’s in the dish, his hand is in the dish but it’s just too much. Can’t get it to his mouth. Don’t even ask him to chew. It better be soup for this guy.

Obviously this is being a little extreme with a touch of sarcasm. Be careful not to dismiss this as not you. The challenge is to consider your life, thoughts and motives. Are you this guy? Am I this guy?

 

Uphill Service

THE SCENE: 60, damp but not raining!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle hops, moracan night clubs, Imperial Squat Walkers (botched the counting on that one)
THA-THANG:
Mosey to the guardrail for 20 dips.

Then 20 Merkins followed by 20 BBS, then 15, then 10, then 5 of each.

Black snake the long way to the handy CMU pile where we grabbed a CMU for every other HIM.  Guantanamo Circle for 1 round holding the cmu off the ground.

Mosey to Jucomojaro and partner up for a dora.

  • 20 Moving Blockies
  • 40 Tricep Curls while walking uphill
  • 60 OHP while walking uphill
  • 80 Squats moving uphill
  • 100 Curls while walking uphill

Partner would run up to the next street drain with headlamp and shovel or rake and clear the debris from the clogged drains.  running back down to swap with the partner.

The water will now run down Juco so much better.  might even be dry next time.

MARY:
Hello Dolly, Crabby Rockets, Superman, Freddie Mercury, LBC, Heels to heaven
CIRCLE OF TRUST/BOM:
I recently had a chance to talk to some newly married couples and they were to ask us questions about life and marriage.  A) this made me feel old, but that’s okay.  The first question of 10 we pulled out was a great and hard question:  How do you interpret Phil 2:12 that says “to continue to work out your salvation with fear and trembling?”  Not the question I was expecting, but it taught me 2 things:

  1. People are hungry for opportunities to talk truth.  Challenge: Make those conversations happen.  Ask hard questions, find someone to mentor, join a men’s group, read and discuss a book with a group.   Serve the community by making this happen.  Service isn’t just clearing drains on Jucomojaro or giving to the poor.  Give to your brothers by talking truth with them this year.  23 days left.  “For even the Son of Man came not to be served but to serve and give his life as a ransom for many.”
  2. I’m encouraged by young people in the church asking great questions.  Learn from them and ask good questions.  Don’t fly over familiar passages like they are just nice sayings or familiar text.  Wrestle with it. In fact, “continue to work out your salvation with fear and trembling.”  If you are in Christ, given your life to Him by putting faith in Jesus alone for your salvation, the work and fear and trembling isn’t over if you are saved.  That work is finished, but since you are saved, take the work of responding to God with the greatest level of seriousness that you have – it matters to the Kingdom and it matters to God.

MOLESKIN:
Thanks brothers by serving each other by being out in the gloomy mornings to encourage us to grow.
ANNOUNCEMENTS:
Dec 21, Climb Clingmans with HIMs for the latest sunrise of the year.  See Kickflips email or ask me for details.

Rainy Q at JUCO

THE SCENE:   60?!?!?  How?  Light rain.  Perfect for a beatdown.
F3 WELCOME & DISCLAIMER:  Skipped for you bunch of veterans.
WARM-O-RAMA:

Phelps

KCP

Seal squats

Tempo Merkins

THA THANG:

Mosey to the new building.

6 Rounds

Each Round perform these exercises then run.

  • 10 Burpees
  • 20 LBCs
  • 30 Merkins
  • 30 SSH
  • 20 Hello Dolly
  • 10 Bobby Hurley

Round 1 – 1 LAP

Round 2 – 2 LAPS

Round 3 – 3 LAPS

Round 4 – 3 LAPS

Round 5 – 2 LAPS

Round 6 – 1 LAP

MARY:

Play the song “Turn it Up” by Oh the Larceny.  Hello Dolly in rhythm with the music.  Every time the lyrics say “Turn it Up” do one Heals to Heaven.

COUNT-OFF & NAME-O-RAMA

5 for bootcamp, 4 for Rush


COT:

Esse Quam Videri (EQV) – To be, rather than to seem.

Strive for authenticity.  Strive to be a HIM and do the things we talk about during the BOM, don’t just listen and let no application take root in your life.

James 1:22-25, “But be doers of the word and not hearers only…the one who looks intently into the perfect law of freedom and perseveres in it, and is not a forgetful hearer but a doer who works — this person will be blessed in what he does.


MOLESKIN:

 

ANNOUNCEMENTS:

Dec 10 – Oak Ridge Christmas Parade – bring your kiddos and come be on the F3 float!

Dec 21 – Sunrise hike at Clingham’s Dome – see newsletter for details

Dec 24 – Christmas Eve Family Workout.  Bissell Park at 9:00AM

Jan 7 – Convergence at Bomb Shelter