F3 Knoxville

Tag: Trash Panda

The Real Santa

THE SCENE: 28 Degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
5 burpees on your own
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Side straddle hop in cadence 20

THA-THANG:
Grab a CMU do 20 curls, 20 squat to shoulder throws with CMU.
Return CMU and do 1 BDE Burpees (Burpee, Bonnie Blair, Squat)

  • Mosey to JUCOmanjaro
  • Srint from the bottom to the Cul De Sac
  • Bernie 2 spaces
    5 BDE Burpees (Burpee, Bonnie Blair, Squat)
    10 Merkins
    15 squats
    20 flutter kicks
    Rinse and Repeat to the top
  • Mosey throught the woods to the water towers and regroup
  • Mosey down Valley Vista and back to the flag.

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:
It’s easier to prepare children than to repair a broken man.

ATTENTION TO ALL PARENTS WHO NEED TO TELL THE TRUTH ABOUT SANTA 🎅
Son: “Dad, I think I’m old enough now. Is there a Santa Claus?.”
Dad: “Ok, I agree that your old enough. But before I tell you, I have a question for you. You see, the “truth” is a dangerous gift. Once you know something, you can’t unknow it. Once you know the truth about Santa Claus, you will never again understand and relate to him as you do now. So my question is: Are you sure you want to know?”
Brief pause…
Son: “Yes, I want to know”
Dad: “Ok, I’ll tell you: Yes there is a Santa Claus”
Son: “Really?”
Dad: Yes, really, but he’s not an old man with a beard in a red suit. That’s just what we tell kids. You see, kids are too young to understand the true nature of Santa Claus, so we explain it to them in a way that they can understand. The truth about Santa Claus is that he’s not a person at all; he’s an idea. Think of all those presents Santa gave you over the years. I actually bought those myself. I watched you open them. And did it bother me that you didn’t thank me? Of course not! In fact it gave me great pleasure. You see, Santa Claus is THE IDEA OF GIVING FOR THE SAKE OF GIVING, without thought of thanks or acknowledgement.
When I saw that woman collapse on the subway last week and called for help, I knew that she’d never know that it was me that summoned the ambulance. I was being Santa Claus when I did that.”
Son: “Oh.”
Dad: “So now that you know, you’re part of it. You have to be Santa Claus too now. That means you can never tell a young kid the secret, and you have to help us select Santa presents for them, and most important, you have to look for opportunities to help people. Got it?”
Help each other this Christmas🎄🎅 and…be kind ❤💕

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Dec 21st Sunrise Hike. Guardrail plans to pick up any Juconians that are interested and meeting Rainbow and the Asylum crew at the Asylum.

Generosity Requires An Attitude of Gratitude

THE SCENE: 55 and the rain was gone…almost not like the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops (IC) X 10
  • Cherry Pickers (IC) 4 CT X 10
  • Overhead Claps X 10 (IC)
  • Tempo Squats (IC) 4 CT
  • Hand Release Merkins X 10
  • Mosey

THA-THANG:

CMU Work

  • 20 Overhead Press
  • 20 Tricep Extension
  • 20 Bentover Rows
  • 20 Curls
  • 20 Squats
  • Run around the block
  • Rinse & Repeat

MARY:

  • 20 Hello Dollies
  • 20 Big Boy Situps
  • 20 Flutterkicks
  • 40 LBCs
  • 1 minute plank
  • 20 Pickle Pounders
  • 20 Merkins
  • 20 Squats

COUNT-OFF & NAME-O-RAMA

13 men including Bagger visiting from Atlanta – Bagger is an OG from JUCO and moved 4 four years ago

CIRCLE OF TRUST/BOM:

What is Generosity?  It can be defined as “the virtue of giving good things to others freely and abundantly.” When we think deeply about this definition, three parts stand out clearly. Generosity is giving “good things”, giving “freely”, and giving “abundantly.”

We can deepen our experience of generosity by moving from acts of generosity to cultivating an attitude of generosity. When we embody an attitude of generosity, the good things we share expand out from deep within our hearts as an offering of freedom.

When we practice generosity, the “good things” that we give can take many forms. Certainly, some “things” are tangible items like toys, blankets, and food. Giving material things to help others is both a valuable and needed act of generosity. We can also give things like our time, our talents, and our full presence when we serve.

There is a very important lesson surrounding generosity: everyone connected to generosity wins – the recipient, the giver, and all who learn of it. Generous living is a wonderful way to live!

SHOW UP!!!  By showing up to make other’s loads lighter!

As you grow older, you will discover that you have two hands, one for helping yourself, the other for helping others.  Audrey Hepburn

Matthew 25:40-45 New International Version

40 “The King will reply, ‘Truly I tell you, whatever you did for one of the least of these brothers and sisters of mine, you did for me.’

41 “Then he will say to those on his left, ‘Depart from me, you who are cursed, into the eternal fire prepared for the devil and his angels. 42 For I was hungry and you gave me nothing to eat, I was thirsty and you gave me nothing to drink, 43 I was a stranger and you did not invite me in, I needed clothes and you did not clothe me, I was sick and in prison and you did not look after me.’

44 “They also will answer, ‘Lord, when did we see you hungry or thirsty or a stranger or needing clothes or sick or in prison, and did not help you?’ 45 “He will reply, ‘Truly I tell you, whatever you did not do for one of the least of these, you did not do for me.’

MOLESKIN:

Some of my information I received from All-Pro Dad’s; I’m speaking about “generosity” this Friday to 225 fathers and kids at Hardin Valley Elementary School

ANNOUNCEMENTS:

  • Sign up to Q/VQ
  • Christmas Party at Butterknife’s this weekend
  • Christmas Parade opportunities coming up
  • If you will be JUCO’s point person for Hardship Hill, let Butterknife know

Choices at JUCO

THE SCENE: 45 and soggy

F3 WELCOME & DISCLAIMER: administered


WARM-O-RAMA:

All exercises done IC

  • 20 – SSH
  • 10 – windmills
  • 10 – baby arm circles forward and back
  • 5 – cherry pickers
  • 10 – merkins
  • 10 – squats

THA-THANG:
Mosey to parking lot, then bear crawl to first set of parking spots and do 5 BBS . After that, alternate between lunges and bear crawls at at each set of parking spaces across the parking lot with 5 BBS in between. Bear crawl for the final one and perform 5 BBS to finish.

Mosey to the coupon pile and partner up for a DORA. One partner will rifle carry (farmer carry or other carries acceptable also) around first median at end of parking spots while other performs an exercises as follows:

  • 100 – Swings
  • 150 – Curls
  • 200 – Rows
  • 250 – Goblet Squats

Mosey towards the flag and stop for some Spicy Dragons along the way.

Spicy Dragons – Same as Welsh Dragon, but do a low plank before each merkin instead of should taps for a lil’ spice.  Remain in plank position the whole time. Bear crawl forward 4 steps, do 1 low plank, 1 merkin, and 1 plank jack. Repeat adding 1 rep to each exercise each time – bear crawl forward 4 steps, do 2 low planks, 2 merkins, 2 plank jacks, … etc. Go until you get to 10 reps each, you’ve covered 30-50 feet, or until your arms fall off – whichever comes first

MARY:
Two rounds led by Guardrail and one round of Imperial Walkers to finish.

COUNT-OFF & NAME-O-RAMA
10 HIMs and a 2.0 (S.O.S.)

CIRCLE OF TRUST/BOM:

Each of you made the decision to be here today. You took advantage of an opportunity to be better. You made deliberate choices like laying out clothes and setting alarms. You had advance notice about it…workouts are the same time every time on MWF. For each of us, these deliberate choices are creating habits in our lives.

There are other opportunities that will present themselves throughout our daily lives and it is up to us to make the right choice. We won’t have as much advance notice or even time to contemplate whether or not it’s worth the effort to say yes to it. For me, one of these choices came this last Saturday when my son and I made a trip to the dump. I was given an opportunity to help an older lady in front of me with her trash and in doing so teach my son a lesson in helping others, but failed to make the right choice and missed the opportunity before me.

I’m confident that I’ll do better the next time I have an opportunity come up, but I encourage each of you to learn from my mistake and take advantage of the opportunities before you.  Often we think that teaching our children how is in BIG moments or in manufactured ones this time of year, but often it’s the small, organic, teachable moments of everyday life where there is a small window of time to make a lasting impression on the hearts and minds of our children.

Remember these words from Jesus as opportunities present themselves to each of you.

““Then these righteous ones will reply, ‘Lord, when did we ever see you hungry and feed you? Or thirsty and give you something to drink? Or a stranger and show you hospitality? Or naked and give you clothing? When did we ever see you sick or in prison and visit you?’ “And the King will say, ‘I tell you the truth, when you did it to one of the least of these my brothers and sisters, you were doing it to me!’”

‭‭Matthew‬ ‭25‬:‭37‬-‭40‬ ‭NLT‬‬

https://bible.com/bible/116/mat.25.37-40.NLT

ANNOUNCEMENTS:
Check out the Kick Flip’s Nant’an newsletter for all the Christmas happenings going on around F3 Knoxville.

Pool Boy’s 4rd Annual Black Friday JUCO Discount Coupon Special

THE SCENE: Black and Friday… aka Annual Black Friday JUCO Discount Coupon Special (1st – 2nd – 3rd)
F3 WELCOME & DISCLAIMER – Administered
WARM-O-RAMA:
7 each x El Capitan OYO
10 x OHC IC
6 x Werewolf OYO
10 x Tempo Squat IC
7 x Tennessee Rocking Chair IC
5 x Burpees OYO
7 x Derkins on Curb IC
6 x Tempo calf raises on the curb IC (also nice and slow)

THA-THANG:
Tour de JUCO – The Scenic Route to the Coupon Pile

Falling Mall Walk the Haslam Business Building (yes, we’re power walking to warm up our calves!) -> This was changed to a mosey to the Courtyard.

4 Corners – 2nd time completion first person circle all the way back and do the exercises with the PAX at the corner to return to the start

1 – Burpees (10)
2 – Merkins (20)
3 – Squats (30)
4 – BBS (40)

Mosey to the Coupon Pile
Coupon or no coupon? What kind of deal do you want? 10 reps with a coupon or 20 without a coupon

1 – Stairs to Pull Up 3-5 / 15 second dead hang
2 – Thrusters / Air Squat to Press
3 – Curls / Overhead Claps
4 – Kettle Bell Swings / Good mornings
5 – Front Raises / Front Raises
6 – Blockees / Burpees

Repeat 2-3x depending on time. 30 second break and/or 30 second wall sit in between

20 second wall sit – thanks to Lil’ Spice it was probably closer to 30!

MARY:
Mosey to the Shovel Flag. Dealer’s choice at the end
COUNT-OFF & NAME-O-RAMA – 4 Super Couponers

CIRCLE OF TRUST/BOM:
Advent: Covenant Faithfulness and Promises. We are in the season of Advent and yet I look back at the past 3 years and 4 Black Fridays that God has given me and I’m still continually thankful for the way that God has been faithful even as I have not. I’m so grateful and anticipate many things happening and changing even as I am no longer primarily at JUCO as my home AO. But there are just so many guys I can look to who have had an impact on me as well as seeing those who will come after.

Often we think we have to do it all – to get it perfect, to say the exact right thing, to be the perfect person. But let me remind you of the truth that we celebrate behind Advent – Jesus’ birth wasn’t option #2. It wasn’t plan B. God made the world and though sin and death would come, Christ would come to redeem us. His faithfulness and promises have all been foretold and fulfilled. Today we celebrate what happened ~2,000 years ago. There’s a song whose lyrics I want to read you that tells the story that Jesus was the original plan and not plan B. It tells of these covenant promises and covenant faithfulness that God has and will always have for us.

—–
[Verse 1]
Prophets promised long ago
A King would come to bring us hope
And now a virgin bears a son
The time to save the world has come

[Verse 2]
Humble shepherds run in haste
To see the One the angels praised
In cattle stall they find a girl
Who holds the hope of all the world

[Verse 3]
As He sleeps upon the hay
He holds the moon and stars in place
Though born an infant He remains
The sovereign God of endless days

[Verse 4]
For all our sins one day He’ll die
To make us sons of God on high
Let every heart prepare Him room
The promises have all come true

[Chorus]
Emmanuel has come to us
The Christ is born, hallelujah
Our God made low to raise us up
Emmanuel, has come to us

—

Begin Advent with grateful hearts to God for Jesus – in the manger and headed to the Cross.

MOLESKIN:
Great to be back at JUCO!

ANNOUNCEMENTS:
F3 Knoxville Christmas Party at Butterknife’s house Dec 3 @ 7pm. See Slack for the details.