F3 Knoxville

Tag: Survivor

Don’t Die Hard! Die Right With The Lord!

THE SCENE: 33 degrees and it felt great!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 10
  • Overhead Claps X 10 (IC)
  • Baby Arm Circles Forward & Backwards X 10
  • Randys – up 6-12 and down 6-12 inches X 20
  • Tempo Squats (IC) 4 CT
  • Tempo Merkins (IC) X 10
  • Mosey to CMU Pile

THA-THANG:

Nakatomi Plaza Tower from Die Hard had 35 floors, so we did 35 squats to kick off the workout.

John McClanes versus Hans Grubers

We re-enacted Hans Gruber falling out of Nakatomi Tower by seeing who could hang on the pulll-up bars; 2 groups of 6 men; Lil Spice won Heat A & Wheelchair won Heat B; we all did wall squats while we waited.

This is fun battle between McClane and Gruber which featured 15 reps of the following exercises in cadence:

  • CMU squats
  • CMU press
  • CMU curls
  • CMU swings
  • CMU triceps

At the end of these exercises, 1 McClane team member and 1 Gruber team member were timed for 1 minute to see who can do the most reps of one of the exercises in the round.

  • Round 1:         Hand Release Merkins
  • Round 2:         Squats
  • Round 3:         Big Boy Sit-Ups
  • Round 4:         American Hammers
  • Round 5:         Merkins
  • Round 6:         Calf Raises

Hans Gruber’s team won…but not in the movie…which WAS A CHRISTMAS MOVIE!

MARY:

Planks to Little Drummer Boy by Bing Crosby – we did merkins during (rump bump bump bump)

COUNT-OFF & NAME-O-RAMA

16 men combined between Rush and Bootcamp

CIRCLE OF TRUST/BOM:

Drew & Laura Stockton are from Sweetwater but sold everything and are full-time missionaries in Nicaragua.  I met Drew back in 2018, helped him develop a fundraising plan to ask family, friends, neighbors, church members and churches to help them fulfill God’s calling to sell everything and move to the 2nd poorest country in the Americas to serve the poor and unchurched.

Since 2018, my wife and I support them monthly.  On Sunday, they came to speak to my church Life Group (they are in the US visiting family over Christmas).

They shared triumphs and tribulations along with some valuable life lessons.

They miss a community of friends to hang out with, encourage, and support each others (especially her) – Lesson – be a community to those in your sphere of influence; even if serving as a missionary is your calling, we all need a community!

If God keeps telling you something, listen and do it (ie. become full-time missionaries or teaching English for free to help people get out of poverty)

If God asks you to do something and you don’t know how, he will find the way to make it happen

Things happen on God’s time, not ours.  When it’s meant to be, it will!

Luke 11:28 “He replied, “Blessed rather are those who hear the word of God and obey it.”

1 John 5:14 “This is the confidence we have in approaching God: that if we ask anything according to his will, he hears us.”

Matthew 7:24 “Therefore everyone who hears these words of mine and puts them into practice is like a wise man who built his house on the rock.”

ANNOUNCEMENTS:

  • Pool Boy on Q Friday at JUCO
  • 2.0 Workout at the Project on Friday

Playing Cards in the Rain

THE SCENE: Upper 50s with a constant drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Moroccan Night Club IC x10

Harry Rockets IC x10

Tennessee Rocking Chair (also known out west as the Back Woods Poopin Man)….we’ll stick with the TN version, IC x10

SSH IC x 20

Burpees with a plank jack at the bottom, 5 OYO

THA-THANG:
Anniversary Q, the Deck…of…Pain (thanks to Trolley).  Rotate picking a location and exercise from the deck, with a 75% mosey between locations.

Rec Center – 10 Pull-ups, Al Gore for the six

Performing Arts – Burpee Broad Jump to stop sign, repeat for the six

ERC – Crawl bear up the steps with a mosey down the ramp x 3, plank for the six

Maint. Center – 50 CMU curls, wall site for the six with an extra 25 count

Bagwell center brick wall – Derkins x30, step ups for the six

Pond/Lake – 30 lunges, LBC for the six

Center quad brick wall – Dips x 30, then repeat another 30 half with each leg up – squat jacks for the six

Information center – 30 pickle pounders

Mosey back to flag

MARY:
No time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Investing in others.  Building legacy. Advancing his kingdom – three part series

Part 1 (kick flip on mon): be grateful for those who have invested in your life.  Show gratitude.  Be humble enough to realize that many people paved your road.

Part 2 (commission on wed): Be a man who is investing in others.  Give of your time and experience.  Look for ways to lead by example. Counsel those who need counseling and share.

Part 3 (me): how to be a good mentor.  Characteristics of a good mentor are:  Listener, speaking truth, encourager, knowledgeable, and nonjudgemental.

Do you live in a way that can be considered an example to others?

“Why do you see the speck that is in your brother’s eye, but do not notice the log that is in your own eye?”

‭‭Matthew‬ ‭7:3‬ ‭ESV‬‬

We’re all sinners and truly fall short of the glory of God but that doesn’t mean we should sit on the sidelines. We should constantly be seeking knowledge and relationships that we can learn from or teach in.

Mentors should still seek out other mentors. Some of the best mentorship’s are the ones that aren’t prescribed in any formal manner.

Think about how Jesus mentored the 12 disciples. He spent nearly all of his waking time in an effort to build them up

Proverbs 22:6 ESV

Train up a child in the way he should go; even when he is old he will not depart from it.

Proverbs 27:17 ESV

Iron sharpens iron, and one man sharpens another.

We can all think of at one person who has been a mentor to ourselves but have you told them thank you?

MOLESKIN:

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

H.O.P.E.

THE SCENE: Warm and dry… Until we started sweating.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 tempo merkins
Tempo squats
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Motivators 8x
Moroccan nightclub 20

THA-THANG:
Mosey to the next parking lot for 5 mins of CORE:

  • BBS
  • Plank w/ variations
  • Superman
  • Flutter kicks x20
  • Right heel on left knee left elbow to right knee x20
  • Other side x20

Mosey to cone in Large parking lot. Start at the first cone travel to the next cone via

  • Sprint
  • Bear Crawl
  • Walking Lunges
  • Flutter kicks x 20

Mosey to JUCOManjaro

  • Sprint to first line
  • Bear Crawl to the next line
  • Walking Lunges to the next line
  • Flutter kicks x 20
  • Rinse and Repeat x3
  • Continue to the top and stopping at each tick mark for whatever exercise was called out

Mosey to Hard Knox Parking Lot for some Man-Makers x20
MARY:
Scissors x20
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:
Hallerin Hinton Hill spoke at my church a couple of weeks ago. His message was on hope.
He said Hope is a habit
We need to practice hope
Remember when you’re at rock bottom, things can only get better.

I was hanging out at rock bottom when I was invited to workout with you.

I lost my job of 20 years and had no idea of how I was going to support my wife and kids.

Thanks Spotter for inviting me out!

“As tears were coming down the hope was rising up.”

4 things people with hope have:
1. H-healing
2. O-opportunities: turn obstacles into opportunity!
3. P-progress: Fix more than they break & leave more than they take
4. E-encouragement: literally means to make courage

Be in the habit of hope!

You gentlemen give me hope and challenge me to be a better man. I’m so happy to have you in my life.

2 Corinthians 12:9
Each time he said,”My grace is all you need, My power works best in weakness.” So now I am glad to boast about my weaknesses, so that the power of Christ can work through me.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
F3 Float at Oak Ridge Christmas Parade 6p (reach out to Kick Flip in Slack)

Judge Judy’s Christmas Party 5p – 8p (Adult Only event HIMs and Ms only)

WELCOME: Little Spice AKA Jackie Chad

Up and down in the drizzle

THE SCENE: 37 degrees and drizzle
F3 WELCOME & DISCLAIMER:

Welcome to F3: Fitness/Fellowship/Faith

I am Survivor and will be on Q today.

  • This is a free workout.
  • I’m not a professional.
  • You’re here on your own volition.
  • Modify as needed.
  • I have a phone.


WARM-O-RAMA:

Reach for the sky — let it hang — reach for the sky — let it hang

Hip circles x6 , cherry pickers x6

Tempo Merkin x10

down dog x6 — left leg forward — knee outs x6 — world’s greatest x6 — lil pickle twists x6 — kosak squat x6

down dog x6 — right leg forward — knee outs x6 — world’s greatest x6 — lil pickle twists x6 — kosak squat x6

THA-THANG:
Mosey to new bldg parking lot, flutter kicks x30, superman x15

Lunge and twist, toy soldier, tempo Merkin x10

Elbow to instep, lbc x30, alternating supermans x15, finish parking lot elbow to instep

Indian Run with weave to coupons

Dbl coupons shrugs x30, bent over rows x30, curls x30, kettlebell swings x30, wall sit

Mosey around campus, first stop sign — hello dolly x30, superman rows x15

Mosey to electronic sign, forgot squats with coupons so dbl squats x60

Mosey to last stop prior to flag, box cutters x30, supermans x15

MARY:
Jailbreak, American hammers x30, alternating supermans x15
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Parable of the sower of the seed is in the Bible 3 times and extremely consistent as told by 3 authors.  It’s got to be important.

Matthew 13:1–23, Mark 4:1–20, Luke 8:4–15 — the Parable of the Sower of the Seed

Luke 8:11 “This is the meaning of the parable: The seed is the word of God. 12 Those along the path are the ones who hear, and then the devil comes and takes away the word from their hearts, so that they may not believe and be saved. 13 Those on the rocky ground are the ones who receive the word with joy when they hear it, but they have no root. They believe for a while, but in the time of testing they fall away. 14 The seed that fell among thorns stands for those who hear, but as they go on their way they are choked by life’s worries, riches and pleasures, and they do not mature. 15 But the seed on good soil stands for those with a noble and good heart, who hear the word, retain it, and by persevering produce a crop.

The Parable of the Weeds

Matthew 13:24 Jesus told them another parable: “The kingdom of heaven is like a man who sowed good seed in his field. 25 But while everyone was sleeping, his enemy came and sowed weeds among the wheat, and went away. 26 When the wheat sprouted and formed heads, then the weeds also appeared.

27 “The owner’s servants came to him and said, ‘Sir, didn’t you sow good seed in your field? Where then did the weeds come from?’

28 “‘An enemy did this,’ he replied.

“The servants asked him, ‘Do you want us to go and pull them up?’

29 “‘No,’ he answered, ‘because while you are pulling the weeds, you may uproot the wheat with them. 30 Let both grow together until the harvest. At that time I will tell the harvesters: First collect the weeds and tie them in bundles to be burned; then gather the wheat and bring it into my barn.’”

36 Then he left the crowd and went into the house. His disciples came to him and said, “Explain to us the parable of the weeds in the field.”

The Parable of the Weeds Explained

37 He answered, “The one who sowed the good seed is the Son of Man. 38 The field is the world, and the good seed stands for the people of the kingdom. The weeds are the people of the evil one, 39 and the enemy who sows them is the devil. The harvest is the end of the age, and the harvesters are angels.

40 “As the weeds are pulled up and burned in the fire, so it will be at the end of the age. 41 The Son of Man will send out his angels, and they will weed out of his kingdom everything that causes sin and all who do evil. 42 They will throw them into the blazing furnace, where there will be weeping and gnashing of teeth. 43 Then the righteous will shine like the sun in the kingdom of their Father. Whoever has ears, let them hear.

MOLESKIN:

Parable of the weeds to me reads that we are born into a world at war.  Do not be discouraged by others winning at life and those doing it the wrong way.  Take heart and purify your motives because if one other is saved that was destined for the fire, there will be great rejoicing in heaven.  Jesus will have the victory!
ANNOUNCEMENTS:
I remember your prayer requests and consider it an honor to pray for them all.

Black Betty

THE SCENE: A pale moon peaks through parted clouds. Unseasonably warm and pleasant.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Projectivators
  • Tempo squats
  • Hairy Rockettes
  • Moroccan Night Clubs
  • Tempo Merkins
  • Plank Jacks
  • Newton’s cradle
  • Tempo Split Squats

THA-THANG:
Mosey over to the recruiting center for a circuit workout. 9 stations:

    • Black Betty Dead Lift
      • Bend knees, hips forward, Back Straight, Shoulders Square, Core Active
    • Tire and Sledge – Flips and Hits
    • Jump rope – Fast and double unders
    • Slam Ball – Slam down and High Throw
    • Curls/Tri extensions
    • Overhead Press/Manmaker Merkins
      • Manmaker Merkins – CMU to one side. Do a Merkin, then reach underneath with opposite arm and pull the CMU across, back and forth
    • Dips/Step ups
    • Dumb Bells – Chest Press and Weighted Lunges
    • Blockees and Burpee jump-overs
  • After each full round, 30 LBCs and lap the parking lot, then flip the card.
  • Finished three rounds then did a Ring of Fire, up to 3 and back down

MARY:
no time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Luke 18:1-8

Then Jesus told his disciples a parable to show them that they should always pray and not give up. 2He said: “In a certain town there was a judge who neither feared God nor cared what people thought.3And there was a widow in that town who kept coming to him with the plea, ‘Grant me justice against my adversary.’
4 “For some time he refused. But finally he said to himself, ‘Even though I don’t fear God or care what people think,5yet because this widow keeps bothering me, I will see that she gets justice, so that she won’t eventually come and attack me!’ ”
6And the Lord said, “Listen to what the unjust judge says.7And will not God bring about justice for his chosen ones, who cry out to him day and night? Will he keep putting them off?8I tell you, he will see that they get justice, and quickly. However, when the Son of Man comes, will he find faith on the earth?”
This parable points out to us how we sometimes expect less from God, who alone is good, than we would even expect from the wicked. In a season when I ought to be steeped in prayer, seeking God’s wisdom and guidance, I find myself less engaged even than normal. This is a call to action to act in alignment with belief. Ask and it will be given to you, knock and the door will be opened. God’s power and authority is clear, but sometimes I act as though it isn’t there. Jesus knew this when he said “when the Son of Man comes, will he find faith on earth?”

MOLESKIN:
Awesome group this morning, so big I had to add a station.
ANNOUNCEMENTS:
Turn in your Samaritan Purse boxes. Christmas parade coming up on December the 11th. Trailer decorating soon to come.