F3 Knoxville

Tag: Survivor

Take Stock and Block

THE SCENE:

Clear, 58 Degrees, Perfect

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
1. SSH (x20) 2. Willie Mays Hayes (x10) 3. Morrocan Nightclubs (x10) 4. BACF (x10) 5. BACB (x10), 6. Shoulder Taps (x20) 7. Tempo Squats – (x10),

THA-THANG:

Tennis Ball Mosey (hat tip to KickFlip) – Run and Pass duos with drops to do 2 Burpees, around Career Path Way to CMU pile. Partner up and Grab CMU or coupon.

Dora Style with one partner beginning the exercise and the other taking the short loop in the back right corner lot. After 100 collective reps, move on to the next exercise.

1. OHP

2. Curls

3. Tricep Press

4. Heavy Squats

5. Bench Press

6. Upright Rows

7. Skull Crushers

Mosey back to COT with 2 stops for Mary (Freddie Mercuries & Flutter Kicks)

COUNT-OFF & NAME-O-RAMA

18 HIMS (1 2.0 – Stiff Arm) including 10 RUSH

CIRCLE OF TRUST/BOM:

I get a weekly email from a site called Parent Cue. It’s a online resource for parents, with tools and tips on helping you raise your kids, whatever their age. Anyway, I rarely look at the emails, usually deleting them, but this week I took a closer look.

The short article was titled 3 Steps for Better Relationships (Even When You’re Busy). Again, I started to delete it and then I thought…Relationships! That’s the single most important thing in our lives…
They are why we exist.
They shape everything about who we are.
They give us joy, and heartache.
They are a source of our happiness, and our pain.
They drive us to succeed and sometimes to fail.
Our memories are filled by them.
They give us purpose.
They give us meaning.
We have access to our Creator because we have a relationship with his son, Jesus.

So I looked at the 3 steps and the first was to make a list of your key relationships. Your spouse, your girlfriend, your parents, your kids, your in-laws, your close friends, and Yourself! I don’t think I’ve ever done that, but I think it’s a great idea!

Number 2 was that we are to assess our relationships…Overall and then Individually… Things like…
How do we connect in our relationships?
What keeps me from being fully present with family and friends?

How well do we truly know each other?
What energizes or drains me about this relationship?
Am I the real me around this person?

Just inventory your close relationships and what they mean to you.

#3 was to Make a New Commitment for your relationships. Like putting into action things you can do to build and restore some key relationships.

The Bible has so many things to say about our relationships. You can start with Jesus. He was asked about the greatest commandment in the Law and he said to love the Lord your God with all your heart, soul, and mind. Then he said love your neighbor as yourself.

Think about our group here and we know that Proverbs 27:17 says “Iron sharpens iron and one man sharpens another”. In Hebrews 10 says “let us consider how to stir up one another to love and good works, not neglecting to meet together, but encouraging one another.” That’s what we do!

If you’re married it says in Ephesians 5:28 that husbands should love their wives as their own bodies and that He who loves his wife loves himself.

Think about those challenging relationships! The joke insert here would be “the in-laws”! Ephesians 4 says “Let no corrupting talk come out of your mouths, but only such as is good for building up…that it may give grace to those who hear”.

1 Peter 4:8 “Above all, maintain constant love for one another, since love covers a multitude of sins.”

Relationships are important! We have God given instructions to bring life and be a reflection of his light to those closest to us.
That won’t be easy, but that’s the point of the article…
Make a list of your key relationships, assess those relationships, and put into action a plan to build and/or restore these key relationships.

Double Scoop of Jucomajaro with 44 sprinkles

THE SCENE: 52°, Soaked street, dry skies.  Perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Harry Rockets, Grass Hoppers, 8 Count Merkin, Growing Arm circles front and back, Cross Knee Plank, Mountain Climbers
THA-THANG:
Mosey to the favorite hill across the street, Jucomajaro.  At every other line did 44 “Sprinklings” of the following

  • N.E.S.W Lunge
  • Squats
  • Merkins (count down and up)
  • Cross Knee Plank
  • Bonnie Blair
  • Dry Dock
  • American Hammer

Flutter Kicks and Ring of Squatting Fire at top.  On the way down did the same exercises.

Once at the bottom, Ran for the top then picked up the 6.

MARY:
Made it back in time for some Imperial walkers, Hello Dolly, Freddie Mercury

CIRCLE OF TRUST/BOM:

I have been crucified with Christ. It is no longer I who live but Christ that lives in me and the life I now in the flesh I live by faith in the Son of God who loved me and gave His life for me. Galatians 2:20

“The problem with a living sacrifice is that it keeps crawling off the alter.”

I’ve been reading A.W. Tozer’s Crucified Life.  Amazing book that makes it clear that the power of the Christian life comes from dying to self and living for Christ.

But there are so many obstacles and I find this to be so true in my life. I want that verse to be true of me, but there are things we must sacrifice.

  1. Safety
  2. Convenience
  3. Fun
  4. Popularity
  5. Worldly Success

“Fun” stuck out to me, but is worth considering.  We have fun out at our AO, we enjoy fun times with the family.  But not everything is fun.  And living the life God wants for us, Fun can’t be the first priority.

I was convicted as I read this is a Poem written on new years day 1945.  With yesterday being my birthday makes me ponder the year behind and ahead in a New Years kind of way:

With every power for good to stay and guide me,
comforted and inspired beyond all fear,
I’ll live these days with you in thought beside me,
and pass, with you, into the coming year.

While all the powers of Good aid and attend us,
boldly we’ll face the future, be it what may.
At even, and at morn, God will befriend us,
and oh, most surely on each new year’s day

The old year still torments our hearts, unhastening:
the long days of our sorrow still endure.
Father, grant to the soul thou hast been chastening
that Thou hast promised—the healing and the cure.

Should it be ours to drain the cup of grieving
even to the dregs of pain, at thy command,
we will not falter, thankfully receiving
all that is given by thy loving hand.

But, should it be thy will once more to release us
to life’s enjoyment and its good sunshine,
that we’ve learned from sorrow shall increase us
and all our life be dedicate as thine.

To-day, let candles shed their radiant greeting:
lo, on our darkness are they not thy light,
leading us haply to our longed-for meeting?
Thou canst illumine e’en our darkest night.

When now the silence deepens for our harkening,
grant we may hear thy children’s voices raise
from all the unseen world around us darkening
their universal paean, in thy praise.

While all the powers of Good aid and attend us,
boldy we’ll face the future, be it what way.
At even, and at morn, God will befriend us,
And oh, most surely on each new year’s day!

But here is the thing. That was written 1945 by Dietrich Bonhoeffer. In prisons on the first day of the year he was killed for his faith.
We have to be willing to give up our lives for God’s glory. Most of us won’t cash that check, but we need to write it and be willing to.
Show that by giving up
Saftey | Convienince | Popularity | Fun | Worldly Success
Instead set your mind on Christ and be able to, at the end of your life, not just the peak and say with Paul:
I have been crucified with Christ, It is no longer I who live but Christ in me. And the life I now live in the flesh I live by faith in the Son of God who loved me and gave his life for me.

ANNOUNCEMENTS:
VQ Friday!

Feb 25: AO scouting at Melton Lake Park, Oak Ridge

Painting Cardinal’s widow’s house.  March 18

Wild at heart retreat: March 24-26 REGISTER HERE

gloom /ɡlo͞om/ (noun) 1. partial or total darkness.

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Cherry Pickers
Bear Crawl in and hi-fives 2x
Motivators 8x
THA-THANG:
YOU VS. YOU WORKOUT #2
1. ~1.5 mile (2,400 meter) run for time
Distance does NOT have to be precise. Should be approximately 1.5 miles – and the same AO-specific route should be run each time this workout is performed (February / August).
2. Max BBS in 1 minute
Partner up. Partner can hold your feet, if desired. Arms crossed at your chest or hands behind your head. Elbows touch your knees on “up”. Shoulders touch the ground on “down”.
3. Max merkins in 1 minute
Partner up. Partner puts his fist on the ground while other does merkins. Chest must touch his fist to count as a rep.
4. Max pull-ups
Max that can be performed before letting go of the bar. No time limit. Modify as necessary if AO lacks a good bar.
5. Max burpees in 5 minutes
Standard “full” burpee with a merkin and a jump. Clap or don’t clap…your choice.

This workout will be used to set your baseline score.  We’ll repeat it in August and you can see how your King is accelerating!

MARY:
No time.
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:
The warrior ethos (AKA Jedi Training) consist of 13 pillars: commitment, honor, respect, prepared, faithful, fighter, hungry, humble, lover, teachable, firestarter, truthful, and generous.
Each one is tied to a Bible verse.

Hungry: the 7th pillar
The verse for this pillar is Proverbs 15:14

“A wise person is hungry for knowledge, while the fool feeds on trash.”
Proverbs 15:14 NLT

Stay hungry!!

“For God has not given us a spirit of fear and timidity, but of power, love, and self-discipline.”
2 Timothy 1:7 NLT
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
VQ Workout Friday Messy Hobbs
2/18 Family Workout at The Project at 8a

  • AO RECON WORKOUT!
    • Off-the-books workout to evaluate whether a new AO should be planted
    • Spread the word to men you know in the East Oak Ridge, South/West Clinton, Claxton, and Marlow communities!
    • Saturday, February 25th
      • 7:00AM
      • Melton Lake Park in Oak Ridge – meet at the rowing center
      • Leaders:  Biohack and Mathlete
  • HOUSE PAINTING FOR CARDINAL’S WIDOW
    • Cardinal’s widow and kids will be moving to a new home in the Karns area.  Before they move, they need help painting some rooms.
    • March 18
    • We will supply the paint, tape, drop clothes, and roller covers.  Plan to bring a roller frame and/or your favorite paintbrush – or just show up to work.  We’ll have a registration sheet to sign-up for 2-hour time block(s).  We’d like at least 6 men for each time block – more is better.
    • Leader:  Skeletor
  • WILD AT HEART: BASIC RETREAT
    • March 24-26
    • ~$50 will cover food, lodging, course materials
    • Jacksboro, TN
    • Friday 2:00PM – Sunday Noon
    • REGISTER HERE
    • Leaders:  Survivor and ICP

 

Be a Kingdom Man!

THE SCENE: 48 and probably too nice for the gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops (IC) X 10
  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles Forward X 10 (IC)
  • Baby Arm Circles Backwards X 10 (IC)
  • Tempo Squats (IC) 4 CT
  • Temp Merkins (IC) X 10
  • 1 minute any stretch you need
  • Mosey to Sophomore Hill

THA-THANG:

Doras at Sophomore Hill

  • 25 Burpees
  • 50 Big Boy Situps
  • 75 Diamond Merkins
  • 100 Lunges
  • 150 Merkins
  • 200 Squats
  • 250 Flutter Kicks

Coupon Work –

  • 20 CMU Curls
  • 20 CMU Tricep Extension
  • 20 CMU Bentover Rows
  • 20 CMU Overhead Press
  • Run to the parking lot
  • Rinse, Repeat

MARY:  LBCs X 25
COUNT-OFF & NAME-O-RAMA   16 men trying to get better

CIRCLE OF TRUST/BOM:

I saw Dr. Tony Evans at the 865 Mens Conference last weekend.  Dr. Evans was amazing.  He preached 2 separate 45-minute sermons without looking at his notes.

He brought the heat, challenged each of the 1,900 men there, and prayed for us to be the men we need to be and God called us to be.  He shared that NFL officials have a book of rules to follow…sometimes they do, sometimes they don’t.  Men of God do too…the Bible…sometimes we follow it and sometimes we don’t.

Tony encouraged us to be Kingdom Men, Kingdom Husbands and Kingdom Fathers.

Dr. Evans shared about his rough childhood in a non-Christian home.  His parents weren’t believers.  Two strangers poured into Tony’s Dad and led him to Jesus.  Things were still bad at home but his Dad had changed and loved and supported his wife, Tony’s mother even more than ever.  Why?  Because he was a changed man.

One night, Tony’s Mom came downstairs crying and told her husband that the more she hates him and fights with him, the more he loves and supports her.  She wasn’t sure what being a Christian was but she wanted to learn about it.  From that point on, his family worshipped and studied and loved the Lord.  This included all of his siblings who were baptized.

After college, Tony started a church with 10 people in the living room of his house.  He was the first African-American to earn a doctorate at the Dallas Seminary.  His church in South Dallas now has 10,000+ thousand members.  Tony’s preaching now spans the world, with his broadcasts airing on over 1,400 radio outlets and in over 130 countries, reaching millions each week.  All of his 4 children are in the ministry.

He has been the chaplain for both the Dallas Cowboys and the Dallas Mavericks.  Tony has written more than 100+ books, is on YouTube, has his own websites, etc.

Tony and his family are everywhere sharing about God’s love.  Why did he share all of these accomplishments?  It wasn’t to brag, it was to challenge those of us there to be like the 2 strangers who poured into Tony’s Dad and brought him to the cross.  Their work led to a transformation of his family which led to the transformation of thousands if not hundreds of thousands who deepened their relationship with Christ because of those 2 men who made a family go from non-believers to disciples.

MOLESKIN:

They plan to make this 865 Men’s Conference at least an annual event; F3 should be involved

ANNOUNCEMENTS:
VQ week next week

The Perfect Gift: Time

THE SCENE: Clear and a crisp 28 degrees
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:

SSH-cadence x 20
Arm circles-cadence each direction x 16
Cherry pickers x 10
30 sec on own

THA-THANG:

Mosey to open square with short wall

  • Dips x 20
  • step ups x 20
  • Heels to heaven x 20

Mosey to back hill/circle drive, 3 corners Pyramid over and back

1st and 3rd corner

  • 5 burpees
  • 10 Merkins
  • 15 BBS
  • 20 squats

Top of Pyramid

  • 20 squats
  • 15 BBS
  • 10 Merkins
  • 5 burpees

Mosey to Coupon pile

  • Overhead press with CMU/coupon x 20
  • Stairs up, core exercise of choice, stairs down
  • Swings with CMU/coupon x 20
  • Stairs up, core exercise of choice, stairs down
  • Heavy Squats x 20

Mosey to parking lot

  • 10 calf raises on curb
  • Run to first line, 5 burpees, back to curb, 10 calf raises
  • Run to 2nd line, 10 merkins, back to curb, 10 calf raises
  • Run to 3rd line, 15 BBS, back to curb, 10 calf raises
  • Run to 4th line, 20 squats, back to curb, 10 calf raises

Mosey to flag

  • Flutter kicks x 20
  • Hello dolly x 20
  • Pickle poppers until time

CIRCLE OF TRUST/BOM:

Went through story of book by CFA

The reason I tell that story is to help illustrate how our time can be the perfect gift. There are only 24 hours in a day so how we spend our time is important. It doesn’t matter how much we make or how much stuff we have, our time is limited.

So I have 3 challenges to put out there:

  • Be more intentional/present in current situations. Easiest and doesn’t require sacrificing time
  • Find someone (friend/family) to spend more time with
  • More time in the word-study the Bible, not just read

James 4: 13-14

Come now, you who says, “Today or tomorrow we will travel to such and such a city and spend a year there and do business and make a profit.” Yet you do not know what tomorrow will bring – what your life will be! For you are like a vapor that appears for a little while, then vanishes

Leave you with this quote from C.T. Studd, England’s most famous Cricketer. Most famous cricket player at the time and quit to become a missionary

“Only one life, ‘twill soon be past; only what’s done for Christ will last” –

MOLESKIN:
My first VQ. Thanks to all who came out and enjoyed the gloom with me.