F3 Knoxville

Tag: Swimmies

Justice for All

THE SCENE: Temps in 50’s, cloudy, we finished right before the rainstorm.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-straddle Hops, 10 Plank Jacks, 10 Cherry Pickers, 10 Windmills, Michael Phelps, Little of This and That

THA-THANG:
Mosey to Dragon Tail.  We will do Route 66 up the Dragon Tail with the following exercises:

  • Burpees
  • Box Cutters
  • Bobby Hurleys

Mosey to parking lot that is south of northern ball fields.  We will have cones set up in the parking lot with exercises listed at each cone:

  • Cone 1:  20 Merkins.  Bear Crawl to Cone 2.
  • Cone 2:  20 Squat Jumps.  Bernie Sanders to Cone3.
  • Cone 3:  20 Imperial Walkers (each leg).  Sprint to Cone 4.
  • Cone 4.  20 Big Boy Sit Ups.  Bear Crawl to Cone 5.
  • Cone 5.  20 Carolina Drydocks.  Lunge to Cone 6.
  • Cone 6.  20 Hello Dollies.  Sprint to Cone 1.  Rinse and Repeat.

Mosey to pavilion at northern baseball fields.  We will do following exercises:

  • 20 Bench jumps.
  • 20 Bench raises.
  • 20 Picnic table pull-ups.
  • 20 Decline merkins.
  • One minute squat at wall.

Mosey to AO.

COUNT-OFF & NAME-O-RAMA
Seven men, no FNG’s.
CIRCLE OF TRUST/BOM:
My ideas for today’s message come from an article by Stephen Cave, Chief Ministry Officer with Biblica, a website of the International Bible Society.  He quotes from Psalms 33:5  “The Lord loves righteousness and justice; the earth is full of his unfailing love.”  In his article Cave comments that our human definition of justice is often narrow.  We may think of 1) someone committing a crime getting their proper punishment, or, at a little less narrow level, 2) justice for those being treated unfairly by those in positions of power.  Cave points out that the bible’s definition goes much deeper.  In the bible, God equates justice with righteousness.  This justice, this righteousness, is a Godly foundation by which all other things should be measured.  As HIM’s, we can measure ourselves by this standard.  Are we living up to God’s standard of justice, God’s standard of what he wants for us and our world?  This is a standard of compassion that calls for us to put things right in our relationship with others.  Are we being fair and loving in our relationships?  Are we hearing the cries of our brothers and sisters and helping them when they are in need?  Are we taking interest in those around us and not getting too caught up with our own issues?  Are we joining in on God’s compassionate fight to end poverty, corruption, disease, racism, and emotional, physical and sexual abuse?  I myself find it easy to point the finger and say “HE, SHE, or THEY are being unjust.”  I think I can do more good if I spend more time doing what Jesus did:  living the Word, being loving, being just.

ANNOUNCEMENTS:
Quickcrete Memorial Workouts this Saturday.  Polar Bear Plunge on January 1.

A Tennessee Wonderland

THE SCENE
48 and clear

Welcome & Disclaimer

 

THE THANG
COP
SSH 4ct x25 IC
Chinook Squats 4ct x15 IC
Hillbillies 4ct x15 IC
Line up on curb
Rocky Balbos x15 IC
Merkins  x12IC
Rocky Balbos x15 IC
BAC Fwd x12 IC
BAC Bkwd x12 IC
Rocky Balbos x20 IC

Mosey to Candy Cane Lane (circular parking lot)

Halfway stop pause for some Grinch’s leg

The Grinch’s Legs

  • Squats x10
  • Fwd & Bkwd lunges (same leg then switch) x10 each leg
  • Side Lunges x10 each leg
  • Jump Squats x10

Rinse and repeat

 

Candy Cane Lane
Run to cone 6 and back each time.  First time stop at far cone, cone 6, and do exercise.  Next time stop at cone 6 and cone 5 and so on until you do all the exercises.
Exercises:

  • Cone 1 – Squats x15
  • Cone 2 – Diamond Merkins x15
  • Cone 3 – Tuck Jumps x15
  • Cone 4 – Froggy Squats x15
  • Cone 5 – Dry Docks x15
  • Cone 6 – Candlestick Burpees x15

Mosey back to Santa’s Workshop (playground)

 

Worker Elf 11s

  • Toy Builders (i.e. 8ct Body Builders) & Dips

Mosey to SP

 

MARY
Santa’s Jelly Belly

  • Reverse crunches x10 IC
  • flutter kicks 4ct 10 IC
  • V-ups x10 IC
  • Plank Jacks 4ct x10 IC
  • Rinse and repeat

ATMs

Right Side Crunches x20 IC
Left Side Crunches x20 IC
Dry Docks x25 IC
Rinse and repeat

 

COT
Number off and Name-O-Rama

 

 

BOM
“And we urge you, brothers and sisters, warn those who are idle and disruptive, encourage the disheartened, help the weak, be patient with everyone.”

1 Thessalonians 5:14

 

Solid

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 Side Straddle Hops, Plank stretches, 10 Tempo Merkins, 10 Mountain Climbers, 10 Windmills, 10 Cherry Pickers
THA-THANG:

Mosey up mini cardiac hill and turn right onto the perimeter trail.  20 Hello Dollies.

We will be doing “nickel, dime, quarters” along the perimeter trail all the way to the serpentine sidewalk until it hits the main roadway going by the ball fields.  In the nickel, dime, quarter we run the distance to one light pole and then do five reps of an exercise, run for two more light poles and do ten reps of the exercise, then run for five more light poles and do 25 reps of the exercise.  Those finishing an exercise first do baby crunches until all others catch up.  We will do the following exercises along the way:

  • Squat jumps
  • Merkins
  • Big boy Sit-ups
  • Star jumps

Mosey to long parking lot between the serpentine sidewalk and the northern baseball fields. We will circle around the parking lot performing the exercises listed at each cone.

Cone 1:  20 American Hammers (four count) then Berry Sanders to Cone 2.

Cone 2:  20 Bobby Hurleys, then sprint to Cone 3.

Cone 3:  20 Imperial Walkers (four count) then bear crawl to Cone 4.

Cone 4:  20 Squats, Berry Sanders to Cone 5.

Cone 5:  10 Shoulder Taps (each shoulder) then sprint to Cone 6.

Cone 6:  Ten Burpees.

Rinse and Repeat.

20 Box Cutters.

Mosey to Playground.  We will do elevens at benches, starting with one bench lift and ten bench jumps.

10 Dive Bombers, 10 Bottle Openers, 10 Peter Parkers, 20 Flutter Kicks, 20 Table Saws, Boat Canoe

Mosey to AO.

COUNT-OFF & NAME-O-RAMA
Eight men, no FNG’s.
CIRCLE OF TRUST/BOM:

Philippians 2:3 ESV / 181 helpful votes

Do nothing from rivalry or conceit, but in humility count others more significant than yourselves.

John 15:12-14 ESV / 134 helpful votes

“This is my commandment, that you love one another as I have loved you. Greater love has no one than this, that someone lay down his life for his friends. You are my friends if you do what I command you.

Certainly, a purpose of F3 is to better ourselves as men.  But in F3 we also learn that life is not just about ourselves.  A true HIM looks to God above for direction and then uses the strength that God gives him to reach out to others.  I love the way that we, in F3, look to beyond ourselves in the BOM.  We learn messages about life that are God-Driven and which give us moral and personal strength.  I also love how, in F3, we take that message outward, looking to find other men to be a part of our PAX but also looking to ways we can help the community.  In that way we no only make ourselves better, but make others better.  Let’s remember that as we go on through this week and as we celebrate Christmas.  We can be thankful that God came in the form of man to sacrifice Himself for us.  But we can also learn to make the high commitment to spread our love to others, sacrificing our tendencies towards greed and self-focus, while learning to give of ourselves, our time, and possessions.

Bringing F3 to the Mend House

F3 Knoxville has partnered with the men of The Mend House to bring our fellow brothers some Fitness, Fellowship and Faith. Reico Hopewell, The Mend House director invited us to hold a group workout a few weeks ago drawing over 30 men out on a cold evening. We have continued this with three additional workouts to date with more planned and possibly the birth of a new F3 location in Fountain City. One of the new F3 brothers who we named Bacon, said this after the last workout. “I Think I speak for all of us when I say even though its rough on us right now we truly enjoy and appreciate y’all taking the time and giving us the opportunity to be a part of something bigger than ourselves. “. That is what it’s all about, leading, serving, and  encouraging each other. Stay tuned for a possible AO launch announcement in the Fountain City area in the next few weeks thanks to the effort of these men!

 

Brolympics Redux

THE SCENE: Cloudy, mild breeze that would ruffle my hair if I had more of it, mid 40s.
F3 WELCOME & DISCLAIMER

Done

WARM-O-RAMA:
SSH x 20 IC, Cherry Pickers x 10 IC, Ankle Grabbers/hammie stretch, Baby Arm Circles Forward (x10) and Backward (x10) IC, Shoulder Tap Merkins x 10 IC

THA-THANG:
Today we revisited the events of the Brolympics that we enjoyed at the F3 anniversary a few weeks ago.  We started with the long distance run first, carrying a softball bat high as the Olympic torch.  Indian run from AO up Baby Everest and around running trail to parking lot, then back close to the AO, passing “torch” off as PAX gets to front.

Brolympic Redux:

Parking lot will have 6 different stations that imitate the F3 Brolympics events.  We will do each station for 2 minutes, AMRAP.  The stations are:

  • Merkins
  • BBS
  • Shuttle Run / Suicides
  • Burpee Broad Jumps
  • 40-yd dash
  • Bear Crawl around cones

This was followed by a mini Pickett’s Charge up Baby Everest.  Not enough time to rinse and repeat as planned, so we each PAX member chose whatever exercise they wanted to revisit, rotating as desired, until it was time to head back to the AO.

MARY:
Flutter kicks x 25, 4-ct IC, Box Cutters x 20, 4-ct, IC

COUNT-OFF & NAME-O-RAMA
6 Strong!

CIRCLE OF TRUST/BOM:

Doing Christianity – Reverend Gretchen Sylwester at Bethel Church, Elmhurst IL

‘Author and activist Shane Claiborne writes in The Irresistible Revolution: “If you ask most people what Christians believe, they can tell you, ‘Christians believe that Jesus is God’s Son and that Jesus rose from the dead.’ But if you ask the average person how Christians live, they are struck silent. They usually say something like “Christians live pretty much like everybody else, they just sprinkle in a little Jesus along the way.”

One of the speakers at an interfaith community event at the Villa Park Islamic Center said that in her tradition, religious action is far more important than religious belief. From her perspective, how we live is far more important than what we say we believe. More recently, the tragedy in Pittsburgh at the Tree of Life Synagogue might make one question about what a “Christian response” to this tragedy might be.

What is essential to a Christian way of life? What are the things that we do that set us apart? If you were to describe the Christian way of life to a non-believer, what would you say? If it is not just Jesus’ sprinkles, what is it?

One place to start is by talking about generosity and grace. We share. Christians use our power and privilege to change things for others who have less. We are slow to judge and quick to forgive. We are diligent in setting aside time for prayer and meditation. We worship with others as an essential practice, something that we make room for in our lives as a “must” rather than a “maybe.” And most of all, Christians look to the future with hope, not fear.

I encourage you to consider your own action plan for being a Christian. Forget about the word “think.”  Forget the word “believe.” Consider what it is that we do that makes us unique. For as the old hymn goes, in the end, “They will know that we are Christians by our love, by our love. They will know we are Christians by our love.” ‘

MOLESKIN:
The PAX shared some words of support for one of our members who is going through a difficult stretch.

ANNOUNCEMENTS:
3rd F coming up this Saturday at the Outlook, 8:30 a.m.  Breakfast provided, $10 donation recommended.