F3 Knoxville

Tag: Sunrise

JUCO – What is love?

THE SCENE: Humid and cool at ground level. Warm and humid on top of Jucomanjaro
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby Arm Circles forward then backwards (IC) 4 CT x 10 each

Side Straddle hop (IC) 4 CT x 25

Flutter Kicks 25 – 4 count 

THA-THANG:

Spread Out in AO Parking lot

There are 12 parking space lines

Line 1 – 25 Merkins

Line 2 – 25 Big Boys

Line 3 – 25 Squats

Start over at line 4. 

We will end up at 100 reps per exercise. 

Mosey to rock pile

Pick up 2 small rocks

Baby Arm Circles forward then backwards (IC) 4 CT with rocks X10

Butterfly with rock – 50 reps

American Hammers with rocks – 50 reps

Mosey to Jucomanjaro 

20 Monkey Humpers

Run / Jog / Walk to the top. When you get to the top head back down and pick up the 6. 

At the top we did 40 Monkey Humpers then mosey back down to the AO

Just enough time to do our 12 lines of basic PT again so we did 100 more reps each of:

  • Merkins, Big Boys & Squats

MARY:
None
COUNT-OFF & NAME-O-RAMA

Anchorman, Runaway, Gump, Judge Judy, Butter Knife, Rosetta, Spotter, Dart Gun, Erector, 5K, Commission, Sunrise, Kick-Flip, Mailbox, Booster, Ralph, B.O.B.,

CIRCLE OF TRUST/BOM:

The fruits of the spirit

Galatians 5

13 You, my brothers and sisters, were called to be free. But do not use your freedom to indulge the flesh[a]; rather, serve one another humbly in love. 14 For the entire law is fulfilled in keeping this one command: “Love your neighbor as yourself.”

22 But the fruit of the Spirit is love, joy, peace, forbearance, kindness, goodness, faithfulness, 23 gentleness and self-control. Against such things there is no law. 

In one translation it explains that there should almost be a semicolon or colon after Love: 

I don’t have anything deep to say about this, but I know that I need a daily and hourly reminder to put others before me.

Jesus showed us over and over again how to serve others. To wash our neighbor’s feet. So I just want to encourage you men to ask the Lord for opportunities to serve. 

MOLESKIN:
Prayer for a friend named Caleb that was in a car accident.
ANNOUNCEMENTS:

The Cracked Pot

THE SCENE: 69 Degrees and Humid
F3 WELCOME & DISCLAIMER

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone
WARM-O-RAMA:

10 Windmills

10 4-Count SSH

5 Kick throughs (one each side)

10 merkins

10 tempo squats

10 Imperial Walkers

THA-THANG:

Mosey to Sophomore Hill switching between Bernie and Mosey at each tree

4 Corners 

Split into 2 teams. The team who completes the most corners in 13 minutes Wins!

Each corner will have a different exercise for 25 reps. Each team will repeat the loop until time is up. 

1st Corner-25 Merkins – Butt kicks to next corner

2nd Corner-25 Pickle Pounders – Bernie up the hill

3rd Corner-25 SSH- Skip to next spot

4th Corner- 25 Bobby Hurleys- run down Sophmore Hill

(We got 2 1/2 rounds in 13 minutes)

The team’s tied so 5K chose 10 burpees for the group

Mosey to Coupon Pile and then to the O2 parking lot

Coupon drags 

Start in the parking lot close to the hill and work our way to the other end

1st group starts in plank position and drag their coupon through with leading hand for 3 reps and switch sides working their way across the parking lot, Group 2 runs to the top of the hill and perform 2 hydraulic squats then back down to their coupon, then Group 1 will head up the hill. 

(We got 2 rounds)

Recover and take coupons back to the pile. 

Mosey to O6 Parking Lot stopping for some calf raised along the way. 

11’s 

10 Sissy Squats run to the other end of the parking lot

1 Leg Kick Through (1 each side)  run back to start

9 Sissy Squats run to the other end of the parking lot

2 Leg Kick Through’s (1 each Side) run back to start

…

…

Group got to roughly 5 Sissy Squats and 6 kick throughs before we recovered.  

Mosey back to Shovel Flag

MARY:

10 BBS (OYO)

10 Infinity Loops (4-count)

COUNT-OFF & NAME-O-RAMA
15 no FNG’s
CIRCLE OF TRUST/BOM:

https://bible.org/illustration/cracked-pot 

A Water Bearer in India had two large pots, each hung on each end of a pole which he carried across his neck. One of the pots had a crack in it, and while the other pot was perfect and always delivered a full portion of water at the end of the long walk from the stream to the master’s house, the cracked pot arrived only half full. For a full two years, this went on daily, with the bearer delivering only one and one-half pots of water in his master’s house.

The perfect pot was proud of its accomplishments, perfect to the end for which it was made. But the poor cracked pot was ashamed of its own imperfection and miserable that it was able to accomplish only half of what it had been made to do. After two years of what it perceived to be a bitter failure, it spoke to the Water Bearer one day by the stream. “I am ashamed of myself, and I want to apologize to you.” “Why?” asked the bearer. “What are you ashamed of?” “I have been able, for these past two years, to deliver only half my load because this crack in my side causes water to leak out all the way back to your master’s house. Because of my flaws, you have to do all of this work, and you don’t get full value from your efforts,” the pot said.

The Water Bearer felt sorry for the old cracked pot, and in his compassion, he said, “As we return to the master’s house, I want you to notice the beautiful flowers along the path.” Indeed, as they went up the hill, the old cracked pot took notice of the sun warming the beautiful wildflowers on the side of the path, and this cheered it some. But at the end of the trail, it still felt bad because it had leaked out half its load, and so again it apologized to the bearer for its failure. The bearer said to the pot, “Did you notice that there were flowers only on your side of your path, but not on the other pot’s side? That’s because I have always known about your flaw, and I took advantage of it. I planted flower seeds on your side of the path, and every day while we walk back from the stream, you’ve watered them. For two years I have been able to pick these beautiful flowers to decorate my master’s table. Without you being just the way you are, he would not have this beauty to grace his house.”

Takeaways:

We all have unique things about us that from our perception are “flaws”.

God’s economy operates differently than ours, He takes our perceived “flaws” and uses them to His advantage and to advance his Kingdom. 

As HIM’s we can go boldly forward knowing that in our weakness we find strength in Him.

MOLESKIN:

ANNOUNCEMENTS:
Pool Boy on Q Wednesday, Anchorman on Q Friday

Dora Day on Sophomore Hill

THE SCENE:  60 degrees &perfect in the gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 10
  • Side Straddle Hops (IC) X 20
  • Baby Arm Circles Forward X 10 followed by Michael Phelps
  • Baby Arm Circles Backward X 10 followed by Michael Phelps
  • Tempo Squats (IC) 4 CT X 10
  • Diamond merkins X 20
  • Hand release merkins X 20
  • Mosey to Sophomore Hill

THA-THANG:

Sophomore Hill at Fitness Center – Up & Downs – Partner Workout – One partner worked while the other ran up & down the hill.  Switched every lap.

  • 50 burpees
  • 100 BBS
  • 200 Merkins
  • 300 Squats

Behind Maintenance Building – Coupon Pile

  • 25 Overhead Press
  • 25 Curls
  • 25 Bentover Rows
  • Rinse & repeat for 2-3 rounds
  • Mosey to AO

MARY:

  • Calf Raises (for 2 minutes)
  • Flutterkicks (IC X 20)
  • Pickle Pounder Pops (IC X 30)

COUNT-OFF & NAME-O-RAMA

15 HIMs including Southerland from F3 Cleveland, Ohio who was in town due to a death in his family.

CIRCLE OF TRUST/BOM:

In the movie, “The American President” the president, played by Michael Douglass says:

“America isn’t easy. America is advanced citizenship. You’ve gotta want it bad, ’cause it’s gonna put up a fight. It’s gonna say, “You want free speech? Let’s see you acknowledge a man whose words make your blood boil, who’s standing center stage and advocating at the top of his lungs that which you would spend a lifetime opposing at the top of yours.” You want to claim this land as the land of the free? Then the symbol of your country cannot just be a flag. The symbol also has to be one of its citizens exercising his right to burn that flag in protest. Now show me that, defend that, celebrate that in your classrooms. Then you can stand up and sing about the land of the free.”

Tonight, 500 or so students will graduate from Hardin Valley Academy.  Some of them are going to kneel during the national anthem with one possibly being my daughter. One of her best friends is black and my daughter has seen her being discriminated against because of the color of her skin. I’m all for a peaceful protest but do not believe it should be during the national anthem. I’m not sure what will happen but my daughter & I are going to discuss it today.

Our country is so divided & people can’t seem to respectfully “agree to disagree” when we don’t agree on some issue. Our society has lost its ability to have a civil conversation about what’s important to us & respect someone because they disagree.

The solution starts with us. Each of us needs to stand up for what we believe while being civil & loving our neighbor. That doesn’t mean we don’t say what we think but say it with respect for the other person. Our world needs us to listen, lead & love now more than ever.

John 15:13 ESV / 78   Greater love has no one than this, that someone lay down his life for his friends.

Matthew 22:37-40 ESV /  And he said to him, “You shall love the Lord your God with all your heart and with all your soul and with all your mind. This is the great and first commandment. And a second is like it: You shall love your neighbor as yourself. On these two commandments depend all the Law and the Prophets.”

“…if my people, who are called by my name, will humble themselves and pray and seek my face and turn from their wicked ways, then I will hear from heaven, and I will forgive their sin and will heal their land.” – 2 Chronicles 7:14

ANNOUNCEMENTS:

CSAUP on July 18