F3 Knoxville

Tag: Survivor

Here Am I, Send Me!

THE SCENE: High 30’s with the wind chill.
WARM-O-RAMA:
Warm-up: Cherry pickers, baby arm circles, side straddle hop, merkins, etc., ~5 min.
THA-THANG:

  • We began with weighted shoulder exercises, front, side, seal & overhead claps (15 each).
  • Brief mosey on the scenic route around shops, 2nd entrance of Pellissippi where we did Gores and planks.
  • Mosey to guardrail derkins, calf raises, & dips.
  • Mosey to coupons (along the way, we did duck walk as well as 2 lines of alternating burpees, lunges, jump squats, etc.)
  • Coupons: 30 each: curls, back/lat, shoulder tap planks, tricep, thrusters, with various coupon-core exercises mixed in.
  • Run up hill to 3 pull-up / hold Gore alternate, followed by Rifle carry coupon.
  • Mosey back with various exercises along the way.

MARY:
Various core exercises (Imperial walkers, pickle pounder, etc)
COUNT-OFF & NAME-O-RAMA
12 HIMs, 1 FNG: Butterfly. Wanderer, Wheelchair, Survivor Survivor, Almost, Guardrail, mailbox, spotter, Pool Boy, Butter Knife, Footsie, Hound Dog, Butterfly
CIRCLE OF TRUST/BOM:

I teach at the Southeast Institute of Biblical Studies, a 2-year, tuition-free school. Men who graduate receive a Bachelor of Biblical Studies, having completed an intense program. This year I taught Hebrew grammar/vocab, Research & Development, and am currently teaching the 2nd year students Prophets I. Prophets I is Isaiah, Jeremiah, & Lamentations.

Our word this morning was from Isaiah 6, specifically, a favorite of mine, and one that reminds us of our calling as men. It is my prayer that each Christian would undergo what I call, “an Isaiah 6 moment.”

As Isaiah stands before the throne of God, he sees God’s holiness and his own wretchedness. Seraphim call out, “Holy, Holy, Holy is the Lord of hosts, the whole earth is full of His glory.” Isaiah is undone…ruined, a man of unclean lips, living among a people of unclean lips.

Yet, God prepares and uses him anyway. A burning coal is touched to his lips, not to harm him, but to purify him. In like manner of Christian baptism, we are buried into the death, burial, and resurrection of Jesus, not to harm us, but to cleanse us and begin a new life of service as those who have received the forgiveness of sins.

Isaiah then overhears a conversation among God and the heavenly host, “Who will go for Us?” Isaiah responds, “Here am I, send me.” Because of what God has done for him, there is no other response to be uttered. Perhaps, as we age, we lose the zeal of hands shooting up like they did in a grade school class, “pick me, I know the answer!” or a sports team, “put me in coach!”

God, in fact, gives Isaiah his commission, to go and preach a terrible and difficult message. Isaiah, understandably, asks, “Lord, how long?” God responds that his commission will continue until the cities are devastated and without inhabitant…until God has removed men from the land.

Isaiah received a tough ministry. Thankfully, we aren’t living in the days of the Assyrian conquest and the Babylonian destruction. Nevertheless, we live in strange times: COVID, election uncertainty, civil unrest, moral decay…and it’s only November!

We are called, though, to understand a spiritual message and receive Isaiah’s example. Whether it is in my faith, my family, my job, F3, or any area of my life, I should see that God is looking for “a few good men” to stand and deliver. We aren’t promised easy; yet, we are challenged to faithfully deliver His message.

Who will go? Do we understand what God has done for us? And how does that make me respond? You? As for me, “pick me; put me in coach; Here am I, Send me.”

Pick Your Pain

THE SCENE: Cold but not that cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
After being late to my own Q due to loosing my phone while setting up the workout and being frustrated with myself we got started.  Thanks Judge for getting us going on time……reach for the sky, let it hang, hillbilly squats, 5 count plank with Merkins x 12, high knees and burpees, BBS

THA-THANG:

Mosey to my truck to grab my gloves, which I also forgot in my frustration of being late….Then mosey up to guardrail behind Maple Street shopping center.

20 – Dips / Decline shoulder taps __Lap around the shopping center

20 – Derkins / Up / Downs ____Lap

20 – Rock OH claps /  Rock Seal claps___Lap

Mosey to JUCOmanjaro

Pick your Pain – Further you run – less reps.   Everyone got to choose their distance each exercise.  If you choose to stop at first cone (10 reps x exercise multiplier), second cone (8 reps x exercise multiplier), third cone (6 reps x exercise multiplier), fourth cone (4 reps x exercise multiplier), fifth cone (2 reps x exercise multiplier), or just keep running to the top if you hate the exercise.

Round the Clock Merkins x 1

Burpees – x2

BBS x3

SSH x 4

Mosey back towards the AO for some Dan Taylor – 1:4 Squats / Lunges adding 1:4 at each light pole.   Worked our way up the hill to 5 squats and 20 Lunges and then came back down to 1:4

MARY:
Had time for a little Mary – Hello Dolly, Pickle Pounders, maybe something else.

COUNT-OFF & NAME-O-RAMA
15 HIMS including 2 for Rush

CIRCLE OF TRUST/BOM:

As those that have been around and heard me share over the past year there is normally a common theme where I share where God has used many people in my life to share the same message over and over again until my stubbornness is overcome and I am willingness to stop and listen.   Felt like that happened again this week.   Through the JUCO-Challenge where each day several brothers have been sharing scripture or inspirational messages Kick-Flip the other day shared this quote from Charles Dickens “Reflect upon your present blessings—of which every man has many—not on your past misfortunes, of which all men have some.”

Probably less than 24 hours later, I watched my wife struggle in pain after having surgery and hear her whisper more or less the same thing.   She said it’s days like these that I realize how much I take for granted just a normal day.   We remember the blessings on the special days, but what about the normal days.    Do we still see the abundance of blessings in the normal days.     A normal day where the sun rises and you wake up warm and dry in a cozy bed, a normal day where there is an abundance of options for what to eat or what to wear, a normal day where you have a job to do and a car to get you there.   A normal day where we are surrounded by friends and family.    I am guilty way too often of taking for granted the normal days.  All across the globe and even in our local Hardin Valley community for many of our neighbors their normal day doesn’t look any like what I described.    Judge has challenged us to step up our game in serving those around us where normal is different.    Let’s rise to the challenge men.   We are called to be different, looks different, act different, love different, serve different.   Remember what Jesus told his disciples in Mark 10:45   “For even the Son of Man came not to be served but to serve, and to give his life as a ransom for many.””

ANNOUNCEMENTS:
Still collecting coats – let’s finish strong – reach out to a few friends, coworkers, neighbors, etc and see what you can gather up for those in need.

IPC Memories

THE SCENE: JUCO, low 40s and foggy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Reach

Cherry pickers IC 5

Harry rockets IC 10

Squat jacks IC 15

THA-THANG:

1st:

Mosey to Jucant

Alternate 10x merkins and 3 burpees  at each pole on the way up and alternate 15 squats and monkey humpers on the way down

Throw in some flutter kicks and planks at the top as we wait for the six.  Freddie mercury and pickle pointers to round it off at the bottom.

2nd:

With CMUs:

Dora style Murder Bunnies 1 min on/off

Other partner does rifle carry

Alpo lifts x 30

Heel taps over CMUs x50

3rd:

Jump squats with hold at the bottom counting down from 6

MARY:

Side abs IC x 10

Hello dolly IC x 20

Pickle pounders IC x6

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:

Selfishness

It’s easy to go through your day to day activities and only think about the things you need to do or that make you happy.  When was the last time you offered to help someone or made some sort of random act that benefitted only someone else?

One of the foundational aspects of being a man is demonstrating unselfish activities for others or within your family to your wife and kids.

We’ve all probably heard the verses (Luke chapter 10 for example) about loving your neighbor as yourself, but do you ever act on that?

Don’t forget to help others or do something that may seem small that might specifically set someone’s day off on a positive trajectory

Not only are you helping others by the actions that you’ll take, but as an example…you may change the way they start the day by having a simple cup of coffee ready for them when they wake up…but you’re also setting an example for you kids or someone else that may watch you go about of other way to be unselfish.

I challenge everyone to think of something…maybe we should start small and say pick out one thing that is selfish that you do and work on that. Focus on changing that in the next….week,month,year depending on how big of an aspect you decide on

 

Do nothing out of selfish ambition or vain conceit. Rather, in humility value others above yourselves.

MOLESKIN:
ANNOUNCEMENTS:
Coat donation.  Bring any mens, women’s, and kids jacket to the AO for collection.  These will be donated to the less fortunate and homeless organizations.  The winning AO will get to pick the community service project.

Wednesday 11/18 at 5:30 we need about 5 volunteers.  Contact Judge Judy for more info.

IMPACT

THE SCENE: 40s
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
Tempo Merkins, Tempo Squats, TN Rock’n Chair, Mountain Climbers, Crabettes, SSH: All IC, 10 Reps Each

THA-THANG:
Mosey to Large West Parking Lot, stopping for a little bear crawl on the way.

  • Pole to Pole: 10-20-30
    • 10 Merkins, Mosey
    • 20 Merkins, Mosey
    • 30 Merkins, Mosey
    • Repeat w/Squats
  • Mosey back to the baseball field for some Burpee Baseball.
    • Team 1: Line up at Home Plate.  One player at a time, run to 1st base – 5 Burpee no Merkin, 2nd Base – 20 Mountain Climbers, 3rd Base 30 Squat Jumps, Back to end of Lineup.  While players are traversing the bases, the Lineup is doing Burpees until everyone has gone around. So fun! (FNG Spewdent spilled Chunky Merlot but recovered nicely – that’s leadership!)
    • Team 2: Mosey around the outside of the field until Team 1 is finished
    • Teams switch roles
  • Completed 1 Inning.
  • Mosey to Top of Sophomore Hill: Team 1 does pullups while Team 2 Lunges across small lot and Crawl Bears back. Switch and repeat.
  • Mosey to small wall on way back to Shovel Flag: Aiken Legs! 20 Wall-Jumps, 20 Lunges, 20 Iron Mikes
  • Mosey toward Shovel Flag some more, stopping for a plank walk along the curb: PAX in plank position and walk themselves with hands down the curb, switching sides once.  We went about 50 yards or so.

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
17 Strong
CIRCLE OF TRUST/BOM:
1 John 2: 15-17:  “Do not love the world or anything in the world.  If anyone loves the world, love for the Father is not in them….”  So many people today, with all that is going on, are clinging to the things of this world, whether it’s their money, or property, or taxes, or presidential candidate.  Our society needs strong, male, virtuous leadership now more than ever – the kind of leadership that makes an impact.  Q encouraged the men to not be of this world and to cultivate a heavenly perspective.  That perspective changes not only your life but others’ as well because having a heavenly perspective increases a man’s impact on the world around him.  Q shared the story of Paul Watson, a co-worker and friend, who struggled with a rare form of heart cancer and finally succumbed to it after a courageous fight.  Q recalled Paul’s funeral, which the Q will never forget.  Paul’s wife and two little girls were looking at his casket and the pastor stood up and stated to the entire congregation which was packed: “If your observations of Paul’s struggle with the cancer over this past year have brought you closer to Jesus, please stand.” One by one, people began to stand and by the end of it there wasn’t a single person sitting in the entire church.  He asked Paul’s wife and little girls to turn around and look.  Men – THAT is impact.  What legacy are you leaving behind?

MOLESKIN:
N/A
ANNOUNCEMENTS:
Anniversary Convergence

JUCOManjara Peletron workout with Kick@$$

THE SCENE: A nice 50 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side straddle hop in cadence  20

Cherry Pickers

10 merkins In cadence

Arm rotations thumbs up in cadence

Reverse thumbs down in cadence

Moroccan nightclub 20

10 Windmills in cadence

5 burpees on your own

Side straddle hop in cadence  20

THA-THANG:

Mosey to JUCOManjara

Progression

5 Burpees, 10 squats, 15 pushups, 20 lunges, 25 side straddle hops

Run to the cone/pumpkin

5 burpees

Run back down the hill

Run to the cone /pumpkin

5 burpees, 10 squats

Run back down the hill

Run to the cone /pumpkin

5 burpees, 10 squats, 15 pushups

Run back down the hill

Run to the cone /pumpkin

5 burpees, 10 squats, 15 pushups, 20 lunges

Run back down the hill

Run to the cone /pumpkin

5 burpees, 10 squats, 15 pushups, 20 lunges, 25 SSH

Run back down the hill

Mosey to the top and pick up the 6

Freddy Mercury in cadence *

Plank jacks

Flutter kicks in cadence *

American hammers

8 count push ups x 10

Mosey down to the pull off.

Football feet and drop when I call it.

Mosey back to the flag.

MARY:
Parking Lot Sprints w/ burpees, squats, pushups, lunges, & SSH

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:

Focus on the good, be the change you want to see, help others achieve their goals, learn to count your blessings not your short comings,  remember we’re not promised anything so each day is truly is a gift, and thank God he gave us that opportunity. Let’s make the most of it!

Thank you for putting in the work and continuing to challenge me and each other!

MOLESKIN:

Psalm 20:4 May he grant you your heart’s desire and fulfill all your plans!
ANNOUNCEMENTS:
Convergence for 5 year anniversary. Nov. 7 – Asylum.