F3 Knoxville

Tag: Sty

Farming Rules for Growth

THE SCENE: 74° Cloudy and a wee bit muggy
F3 WELCOME & DISCLAIMER Delivered
WARM-O-RAMA:
Side Straddle Hop, Harry Rockets,Cherry Pickers, Kick throughs, Tempo Merkins, Tempo Squats, Stretch on your own
THA-THANG:
Today was all about measuring some physical achievements to see how we are progressing.  Is our effort producing fruit?  Remember, this isn’t a competition expect for against yourself.  We’ll do it again, Lord willing, when the air is cooler and our bodies are stronger and faster.  I’m thinking late Oct.

  • 100m dash
  • Max Pull Ups
  • 1 Mile Run time
  • # of heavy thrusters in 2:00
  • Time to do 50 Curls
  • Time to do 50 Tricep extensions
  • Max Merkins consecutive

Took longer than a I thought so no time for Mary.

Times were documented; 11 HIM’s have a baseline of what their bodies can do.

CIRCLE OF TRUST/BOM:
Not to brag, but my grass is looking really good. I can’t take too much credit. I have a grass allergy so I pay for a lawn service and I have a sprinkler system that helped it survive the June drought.
My brother is a farmer and his “yard” is a mess… but we drove a tractor through it, in the right spot at the right time and out of the ground came food.
Food we can eat. It’s an every day miracle and we are so far removed from agriculture that we miss the amazing ways God works in “normal things.”  Find time today to praise God for the miracle of food.  It’s delicious and awesome.  If you are struggling to realize this, one word: bacon.
But to plant food you have to tear up some dirt and follow the rules of nature.
1) It takes planning
2) It takes time
3) It takes God to do the watering.
4) It take a lot of hands and you can’t hide it

So how do we cultivate the soil of our souls for spiritual growth?
I want to be clear. God does the work. Jesus Christ already died and rose again and and if you invite him into your heart He gives us life and fruit.
1) Have a plan and get started on it.
2) Realize it takes time. pray for patience.
3) Realize it is God who is doing the work… prayer life
4) It isn’t about looking good; share the fact that you don’t have it all together. Share your goal. Tell a brother and don’t be afraid to reveal you are covered in dirt.  It takes lots of hands and transparency
Sow for yourself righteousness, reap steadfast love
break up your fallow ground
for it is time to see the Lord
that He may come and rain righteousness upon you.
Hosea 10:12
Today we measured our physical fitness with the goal of measuring again in a few months for improvement.
We know how to set goals, improve physically and hopefully the why is for the right reasons; so we can be healthy contributing leaders in our community for years to come.  Measuring fitness is much easier than measuring spiritual growth, but that doesn’t mean we get to skip it.
Today I want to challenge you to set some spiritual goals:

  • Are you growing in maturity?
  • Are you a more bold witness?
  • A better example to your kids?
  • More loving an approachable to your wife?
  • Do you have a reading list?
  • Do you have a prayer list?
  • Is God calling you to fast for a season or a specific topic?
  • Do you have a Bible reading plan?

Pick one or two of the above and tell a brother you plan to measure, grow, patiently wait for God to work and encourage a brother to do the same.

My apologies for the order of these. That was rough.  And the truck coming around the corner at just the wrong time kept us from getting our true max merkins.  Result tables below in Alpha order of F3 Name.

Booster July 25
100M 19.11
Pull ups 3 jump
Mile 10:15
Thrusters in 2:00 32 cmu
50 Curl time :55 cmu
50 Tri ext time :47 cmu
Max consec. Merkins 25

 

Commission July 25
100M 17.32
Pull ups 2
Mile 10:13
Thrusters in 2:00 42
50 Curl time 1:01
50 Tri ext time :49
Max consec. Merkins 15

 

Guardrail July 25
100M 17
Pull ups 26
Mile 7:27
Thrusters in 2:00 27 cmu
50 Curl time 1:00 cmu
50 Tri ext time :47 coupon
Max consec. Merkins 22

 

Kick Flip July 25
100M 15.75
Pull ups 17
Mile 6:59
Thrusters in 2:00 32
50 Curl time :49
50 Tri ext time :38
Max consec. Merkins 48
Mailbox July 25
100M 15s
Pull ups 7
Mile 6:30
Thrusters in 2:00 41
50 Curl time :56
50 Tri ext time :44
Max consec. Merkins 28

 

Median July 25
100M 16
Pull ups 20
Mile 8:07
Thrusters in 2:00 30
50 Curl time 1:07
50 Tri ext time 1:09
Max consec. Merkins 22

 

Shrubbery July 25
100M 16.92
Pull ups 21
Mile 6:30
Thrusters in 2:00 42
50 Curl time :43
50 Tri ext time :37
Max consec. Merkins 34 (or is it 54?… either way impressive)
Stitch July 25
100M 18.04
Pull ups 15 cc
Mile 8:32
Thrusters in 2:00 42
50 Curl time :46
50 Tri ext time :47
Max consec. Merkins 27
Stye July 25
100M 14.45
Pull ups 4
Mile 11:01
Thrusters in 2:00 29
50 Curl time :57
50 Tri ext time :51
Max consec. Merkins 16

 

Wanderer July 25
100M 15.85
Pull ups 5
Mile 9:11
Thrusters in 2:00 35 coupon
50 Curl time :46 coupon
50 Tri ext time :45 coupon
Max consec. Merkins 13

MOLESKIN:
Ashley is back from Nicaragua on Saturday, Lord willing.  Continue to pray for her trip home and that ministry.
ANNOUNCEMENTS:
See Judge Judy’s post in the main channel for the details on Aug service opportunity

Round TUIT

THE SCENE: 70 degrees with a slight breeze – almost too nice for the gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops (IC) X 10
  • Cherry Pickers (IC) 4 CT X 10
  • Overhead Claps X 10 (IC)
  • Seal Claps X 10 (IC)
  • Tempo Squats (IC) 4 CT
  • Hand Release Merkins X 10
  • 30 seconds OYO stretching
  • Mosey to get CMUs
  • Choice of Overhead Press or Curls on the walk to parking lot

THA-THANG:

Coupon Work –

Round 1 – 15 CMU Thrusters, 15 CMU Squats, 20 CMU Overhead Press, Run the parking lot then 5 burpees or 10 merkins before starting next round

Round 2 – 15 CMU Single Arm Rows – Left, 15 CMU Single Arm Rows – Right, 20 Merkins, Run the parking lot then burpees or merkins

Rounds 3 – 15 CMU Swings, 15 Tricep Extension, 20 Curls, Run

Rinse and Repeat back to Round 1

Mosey to CMU Pile

MARY:

25 flutterkicks, 20 American Hammers, 20 crunches and 5 Big Boys

COUNT-OFF & NAME-O-RAMA

15 men including 2 FNGs – Upstream and Bonzo

CIRCLE OF TRUST/BOM:

Bo Shafer owns Shafer Insurance in Knoxville.  He’s a local philanthropist and been involved with dozens of charities over the last 60+ years.  He not only supports them with his treasures but his time and talents.

Bo is known for passing out round coins that says TUIT on one side and “the only people who don’t have time are DEAD” on the other.  It’s a ROUND TUIT.  His goal is to encourage people to not sit around and wait to do something when they retire because they may not live that long.

The most common regrets shared by people nearing death were:

  1. They wish they had been more loving to the people who matter the most.
  2. They wish they had been a better spouse, parent, or child.
  3. They wish they had not spent so much time working.
  4. They wish they had taken more risks.
  5. They wish they had been happier and enjoyed life more.
  6. They wish they had lived their dream.
  7. They wish they had taken better care of themselves.
  8. They wish they had done more for others.
  9. They wish they had chosen more meaningful work.

We have no excuse.  We have choices just like the workout today…we CHOSE to be here and then we could choose parts of our workouts.  If there’s something you feel led to do, DO IT TODAY! If you’re not being the person you should be, BE IT TODAY! We have the choice!!!

 

No Glove Love

THE SCENE: 76 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
cherry pickers, windmills, & quad stretching
THA-THANG:
Mosey to the wall near the pull up bars and stairs

20 lunges & a 30 second wall squat
19 lunges & a 30 second wall squat
repeat to 1/30

Mosey to the stairs
Bernie to the curb and repeat 3X
25 elevated heel squats run to the top of the stairs and do 25 monkey humpers

Mosey to the half wall in the courtyard with some Bernie sprinkled in
repeat until time is called
10 each leg Bulgarian split squats
10 step ups
20 calf raises

Mosey through the courtyard back to the AO
LBC’s in cadence until time expires
MARY:
See above
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

I talked about my struggle to pray when times are good, and my desire to pray when times are tough.  I recently dropped my daughter off at a camp in Palo Alto CA.  She is 15, and we were both struggling at the prospect of her being on her own.  I finally left her, and I was a wreck emotionally.  I took a long walk around the Stanford Campus to clear my head and spent a lot of time in prayer.

My daughter met some people and did great, and I hailed an UBER back to San Francisco.  I encountered the best driver I have ever had.  He had over 28,000 trips and maintained a 4.99 star rating out of 5.  Nasim was a Jordanian immigrant.  He retired from the grocery business, and drives UBER for fun.  He loves people, and was raised as a Christian in Jordan, before immigrating to the US.  We had a delightful conversation, and he was an answer to prayers, and maybe even an angel.  Nasim and I swapped numbers and he texted me the next day (Father’s Day) to see how I was doing.

We need God all of the time, not just when things are rough, the challenge this week is to remember that and spend some time in prayer.  God is real, He is there just waiting for you to have a relationship with Him.

 

MOLESKIN:

ANNOUNCEMENTS:
Convergence 7/2

“The one with the sandbag…”

The Scene

Perfectly Gloomy!

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

Cherry Pickers

SSH

Box Crawls

Imperial Walkers

Hand Release Merkins

Tha-Thang

Mosey to the inner loop road just over from shovel flag. We took a detour and everyone thought I was lost.

There we met an 80 lb sandbag

We divided up into groups of 2. Group 1 partner carries the sandbag ~10-12 steps then burpee (repeat sequence 3 times then run back to the first station. Group 2 will do the same and so on…While each group is taking their turn the other groups will be working on the 1st station of exercises. When the sandbag reaches the next station everyone progresses to that station. Stations were roughly .24 miles apart. 

1st station 

21 of each-15 of each-9 of each (In between each round run to wherever the sandbag is and back)

Squat Jumps/Hand Release Merkins/Shin Huggers

2nd Station

21 of each-15 of each-9 of each (In between each round run to wherever the sandbag is and back)

Curtsey Lunges/Carolina Dry Docks/Crab to Toe Taps

3rd Station

21 of each-15 of each-9 of each (In between each round run to wherever the sandbag is and back)

Monkey Humpers/Merkins/Pickle Pounders

 

We caught up to the group with the sandbag with about 5 minutes left and finished carrying it back to the AO in the same fashion. The rest of the group alternated between bear crawl and walking. 

Mary

No time

COUNT-OFF & NAME-O-RAMA

20 HIM’s 11 for the beatdown and 9 for rush

COT/BOM

“Few men during their lifetime come anywhere near exhausting the resources dwelling within them. There are deep wells of strength that are never used.”- Richard E Byrd (American Naval Officer and Medal of Honor Recipient) MOLESKIN:

ANNOUNCEMENTS:

07/02 Convergence @ JUCO A sign-up sheet. Go sign up so that they know how much food/coffee to get and how many will be present for the speaker. https://docs.google.com/spreadsheets/d/1MvKVUXClWHsLknEsCKYuuvkQHliEpycTdB3nMqTGFU8/edit?usp=sharing

Thank you to those who have served!

THE SCENE: humid but nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops (IC) X 10
  • Cherry Pickers (IC) 4 CT X 10
  • Overhead Claps X 10 (IC)
  • Seal Claps X 10 (IC)
  • Tempo Squats (IC) 4 CT
  • Mountain Climbers (IC) X 10
  • Temp Merkins X 10
  • 30 seconds of whatever stretch you want
  • Mosey to the back of campus

THA-THANG:

Modified Murph

  • Run to and up Sophomore Hill (approximately 1/2 a mile)
  • 5 pull-ups (or 5 modified)
  • 10 Merkins
  • 15 Squats
  • Rinse & Repeat
  • Run 1/4 of a mile around the parking lot every 4 circuits through
  • Run back to AO

MARY:

  • Flutterkicks X 20

COUNT-OFF & NAME-O-RAMA

14 men

CIRCLE OF TRUST/BOM:

On June 28, 2005, Lt. Murphy was the officer-in-charge of a four-man SEAL element in support of Operation Red Wing tasked with finding key anti-coalition militia commander in Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates.

By the end of a two-hour gunfight that careened through the hills and over cliffs, Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz and Sonar Technician 2nd Class (SEAL) Matthew Axelson had fallen. An estimated 35 Taliban were also dead.  The fourth SEAL, Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell, was blasted over a ridge by a rocket-propelled grenade and knocked unconscious. Though severely wounded, the fourth SEAL and sole survivor, Luttrell, was able to evade the enemy for nearly a day; after which local nationals came to his aide, carrying him to a nearby village where they kept him for three more days. Luttrell was rescued by U.S. Forces on July 2, 2005.

Lt. Murphy was buried at Calverton National Cemetery less than 20 miles from his childhood home. Lt. Murphy’s other personal awards include the Purple Heart, Combat Action Ribbon, the Joint Service Commendation Medal, the Navy and Marine Corps Commendation Medal, Afghanistan Campaign Ribbon and National Defense Service Medal.

—Murph Foundation

Philippians 2:3-4 – Do nothing from rivalry or conceit, but in humility count others more significant than yourselves. Let each of you look not only to his own interests, but also to the interests of others.

Hebrews 13:16 – Do not neglect to do good and to share what you have, for such sacrifices are pleasing to God
1 John 4:7 – Beloved, let us love one another, for love is from God, and whoever loves has been born of God and knows God.

John 13:34 – A new commandment I give to you, that you love one another: just as I have loved you, you also are to love one another.

John 15:13 Greater love has no one than this: to lay down one’s life for one’s friends.

Philippians 2:3-4 – Do nothing from rivalry or conceit, but in humility count others more significant than yourselves. Let each of you look not only to his own interests, but also to the interests of others.

MOLESKIN:

We’re so blessed to have men and women who are willing to serve our country!

ANNOUNCEMENTS:

  • June 11th Kickball Tournament – If anyone is interested, contact Tank
  • July 2 – Convergence at JUCO