F3 Knoxville

Tag: Tuba

The Beginning of the End

THE SCENE:  25 and calm.  Perfect!
F3 WELCOME & DISCLAIMER:  Sorta kinda
WARM-O-RAMA:

  • Grady corns
  • LIH / RFTS
  • Temp squats
  • Mountain climbers

At the fountain;

  • Dips
  • Derkins
  • Step-ups

THA THANG: 

Mosey to the Recruiting Center

10 stations set out – each has an exercise.

Tabata – 22 seconds on, 8 seconds rest.  3 tabatas per round, then switch stations. 

  • CMU Curls
  • CMU Split Squat
  • Ball Slams
  • Heavy lunges
  • Battle rope Alternating waves
  • Stack squat
  • Jump rope
  • Tire hit
  • Pull-ups  

Circle o’ Mary

Now…repeat it all again!  This time, exercises are;

  • CMU Triceps
  • CMU Swing
  • Throw from chest
  • Goblet squat
  • Battle Rope slams
  • Good mornings
  • Jump rope
  • Tire flip
  • Chin-ups

MARY:

Play the song “Turn it Up” by Oh the Larceny.  Each time they say “Turn it Up” – do a burpee.  Otherwise, do SSH in tempo with the song.  

COUNT-OFF & NAME-O-RAMA

Me and 5 of the best men I know

CIRCLE OF TRUST/BOM:

I riffed on Bobbitt’s Word from Tuesday – he talked about the wonder of Christmas.  The wonder of the virgin birth and the miracle of God come down.  He encouraged us to live this season in wonder. 

We talked about Christmas as celebrating the beginning of the end…  We zoomed out from the nativity and a little baby in a manger, and started the Christmas story 2,000 years before Jesus was born…

An ancient man named Abraham made a covenant with his God, Jehovah.  Abraham’s God told him, “I will bless you, I will expand your family, I will offer you protection.  You and your descendants must do right by me”.   Later Moses described rightness-by-God in detail – 613 commandments to be kept to the letter.  And if you can’t do all of these things right – and you CAN’T… then the cost of your failure is BLOOD.  It should be YOUR blood, but you can ritually kill an animal in your place as a substitute.  That was the system – the Abrahamic covenant and the Mosiac Law.  Try your hardest to do all of these things – when you fail, sacrifice animals and hope that God is appeased by their blood instead of yours.  That’s the relationship that man had with God for 2,000 years. 

…and into that system, a baby was born.  A few people knew that this was the prophesized messiah – but I doubt that anyone truly comprehended the plan that had been set in motion with that baby’s birth.  The day that Jesus was born, a countdown began – and from that moment on, the old covenant and law was on borrowed time.  Christmas celebrates the beginning of the end of the Mosaic law, with its impossible set of rules and requirement for atonement blood – all of that was superseded.  

The sleeping baby in a manager will grow up to live a perfect life, and ~33 years later would offer Himself as the ultimate sacrifice – FOREVER fulfilling that blood atonement requirement of the Mosaic law – and ushering in a new deal with Jehovah – a new covenant.  Here are the terms of the new covenant… 1) Jesus did the hard work, and 2) you just need to believe and accept His gift.  

But wait – there’s more!  None of the men in the BOM – nor most of the men in F3 – were privy to Abraham’s blessing of the old covenant.  With few exceptions, that deal was for Abraham’s descendants only – and that does not include most of us Gentiles.  The new covenant not only does away with the impossible crushing burden of the law, but it also opens the blessing to ALL people, including you and me.  How’s that for a good trade?!?! 

One wonder of Christmas is that it was the beginning of the end of the old impossible law.  We celebrate the birth of a baby who would later offer a new and wonderful way to live right by Jehovah – by faith alone.  

Here’s a Christmas verse for you;

Titus 2:11-12, “For the grace of God has appeared, bringing salvation to all people.”

 

MOLESKIN:

Prayers for the family and widow of Coates

Prayers to lead well through a difficult situation at the office

Prayers for our boys who are traveling over the holidays

Romans 8:2-4, “For the law of the life-giving Spirit in Christ Jesus has set you free from the law of sin and death. 3 For God achieved what the law could not do because it was weakened through the flesh. By sending his own Son in the likeness of sinful flesh and concerning sin, he condemned sin in the flesh, 4 so that the righteous requirement of the law may be fulfilled in us, who do not walk according to the flesh but according to the Spirit.”

Romans 7:6, “But now we are released from the law, having died to that which held us captive, so that we serve in the new way of the Spirit and not in the old way of the written code.”

Galatians 3:24, “So then, the law was our guardian until Christ came, in order that we might be justified by faith.”

Hebrews 8:7, “For if that first covenant had been faultless, there would have been no occasion to look for a second.”

ANNOUNCEMENTS:

Family Workout tomorrow at 10:00am.  Start at our normal shovel flag location.  Be there!

Building Santa B.O.M.B.S. at The Project

THE SCENE: Mostly cloudy with a brisk temperature of 34. Wind NNE at 1.243 mph. 94% percent humidity with the barometer reading at 30.12. …or just kinda chilly.

F3 WELCOME & DISCLAIMER:

Done with enthusiasm as always…

WARM-O-RAMA:

  • SSH (x10)
  • Willy Mays Hayes (x10)
  • Tempo Squat (x10)
  • FLBAC (x10)
  • RLBAC (x10)
  • Grady Corn (x10)
  • Chattanooga Cherry Pickers (x10…stressed finger form)
  • Knoxville Cherry Pickers (x…??? gotta pick up what was left on the ground)

THA-THANG:
Mosey to dip bars. Group 1 pull-ups (x20). Group 2 plank. Flapjack. Then mosey to Amphitheater.

Commence building Santa B.O.M.B.S.

Partner up. Pax 1 does exercise while Pax 2 runs up the hill to the North Pole. Swap out and continue the exercise until each amount of reps are complete. The exercises and reps were:

  • 50- Burpees
  • 100- Overhead Claps (I mean…where else do you get an “O” for “bombs”, am I right?)
  • 150- Merkins
  • 200- Big Boy Sit-ups 
  • 250- Squats

PAX completed B.O.M.B.S. then moseyed for another round of pull-ups and planks.

MARY:

  • Tuba – Prone …wait! He faked us out! Basilisks in honor of Biohack (x10)
  • Rocket – starfish (x10)
  • Three-Peat – 4 count Merkins (x10 because 150 was not enough!)
  • Snaggletooth – LBCs (x10)
  • Slappy – Freddie Mercury (x10)
  • Bobbitt – Flutter Kicks (x10)
  • Kick – Plankettes (x10)

CIRCLE OF TRUST/BOM:

Something happened a few weeks ago.Tons of people in Chattanooga and some up here were posting pictures of a sunset. It was phenomenal! It wasn’t as good as being there, though. Yet it’s clear something amazing happened.

Something amazing happened 2,000 years ago at Christmas. We may not have been there but the evidence that something that changed the course of history exists.

We tend to lose the wonder somewhere  along the line, however. Busyness is one reason. Distance in time is another. Our analytical thinking is one thing that gets in the way that we don’t often notice. We like to dissect things until we’ve destroyed them. We enjoy music until we break it apart to study it. We enjoy art until we analyze it to death.

YHC’s and his M were driving along 40 and noticed two random Christmas trees on the side of the road. They are fully decorated and look nice. While YHC wanted to figure out who put them there and why, the M commented, “Why do we have to understand it. Just enjoy it.”

YHC heard about a church that was again going over the Virgin Birth. A young teenager came out of the kitchen in the middle of the argument and said, “It’s just so beautiful, it has to be true.” The argument stopped and the adults in the room wondered why they were even arguing.

What does it mean to recapture the wonder of the simple truth of Christmas. God became man. Deity became humanity. The almighty stepped down from his throne and was willing to become a defenseless baby for this daring rescue!

This Christmas, what does it mean to recapture the wonder of the Nativity; to stop analyzing and dissecting, how to hear the surprising message only revealed, not to kings but ti simple shepherds. “It’s just so beautiful, it has to be true.”

MOLESKIN:

  • YHC considered Wallpees as a tribute to Mathlete but then remembered “if you can’t do it, don’t Q it.” Not today.
  • Tuba promised a Christmas gift of many Prone Rows in his appreciation for the generosity of reps. YHC was giddy.
  • Coffeteria at Dunkin followed.
  • Fun was had by all.

ANNOUNCEMENTS:
Hike at LeConte tomorrow. Leaving from Hardin Valley Dunkin at 5:30. See Slappy for details!

KickFlip to bring the Yule-Tide pain on Christmas Eve Eve.

 

True Happiness

THE SCENE: nice and cold and thankfully clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Imperial walkers, 10 tempo merkins, 15 Moroccan night club, 15 harry Rockettes
THA-THANG:
Mosey to the recruitment center. 20 of each of the following exercises with a CMU. Carry across the parking lot with the block after each.

  • Merkins, squats, heavy flutter kicks
  • OH presses, lunges, heavy LBCs
  • Curls, Tricep extensions, burpee block jump overs
  • Bent over rows, Thrusters, blockees

Bonus rounds with curls, single arm rows, merkins, and OH presses.

MARY:
PAX choice around the circle.
COUNT-OFF & NAME-O-RAMA
8 worked hard and got all the “fun” exercises in too.
CIRCLE OF TRUST/BOM:
“Who is there to harm you if you prove zealous for what is good? But even if you should suffer for the sake of righteousness, you are blessed. And do not fear their intimidation, and do not be troubled, but sanctify Christ as Lord in your hearts, always being ready to make a defense to everyone who asks you to give an account for the hope that is in you, yet with gentleness and reverence;” –1 Peter 3:13‭-‬15 NASB1995

“Do not store up for yourselves treasures on earth, where moth and rust destroy, and where thieves break in and steal. But store up for yourselves treasures in heaven, where neither moth nor rust destroys, and where thieves do not break in or steal; for where your treasure is, there your heart will be also.” – Matthew 6:19‭-‬21 NASB1995

These two passages give us perspective on where our focus needs to be for us to have true happiness. We can only have temporary happiness if we rely on the pleasures of this world. Let’s do our best to keep our focus on the true joy we can have in eternity.

MOLESKIN:
It was great to be back with the PAX at the Project!
ANNOUNCEMENTS:
Oak Ridge Christmas parade Saturday

The 12 Pains of Christmas

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THE SCENE: 28F –  Cold and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Projectivator
  2. Overhead clap
  3. Cherry picker
  4. Windmill
  5. Seal Squats

THA-THANG:
Reindeer death march (indian run w/ burpee) to a hill in the parking lot of ORAU campus.

12 Pains of Christmas:  Just like the song, starting at 1, do the number of exercises and all previous exercises, then run up the hill to touch the “North Pole” (light pole).

  1. Burpee
  2. Imperial Squalkers
  3. Basilisks
  4. Merkins
  5. Big Boys
  6. Lunges
  7. Side straddle hops
  8. Prone rows
  9. Diamond merkins
  10. Heels to heaven
  11. Squats
  12. Burpees

Mosey to the Friendship Bell and perform 30 dips.  Kickflip said he loves dips, so we mosey’ed to the dip bars for 10 more dips and 20 inverse rows.

MARY:
Dealer’s choice: Bobbit – LBCs, Borg – Freddy Mercury

CIRCLE OF TRUST/BOM:

Don’t make Christmas a pain.  Remember why we celebrate it.

Genealogy of Jesus (Matthew 1 and Luke 3)

Differences:

  1. Audience (Jews – Matthew vs. Gentiles – Luke)
  2. Matthew starts at Abraham and goes forward
  3. Luke goes backward to Adam
  4. David’s son:  Solomon vs. Nathan
    1. Matthew is Joseph’s lineage
    2. Luke is Mary’s lineage
      1. The text says “Joseph, the son of Heli”
      2. Heli was Mary’s father and adopted Joseph for inheritance since he had no sons of his own.
    3. Other explanations

ANNOUNCEMENTS:

  • Oak Ridge Christmas Parade this Saturday
  • Emerald Youth Christmas Store

Outward facing Self Care

THE SCENE: A breath of warm in December.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • Imperial squawkers
  • Overhead claps
  • Moroccan Nightclubs
  • Tempo merkins
  • Newton’s cradle

THA-THANG:

  • Pick up a CMU and mosey to the pool wall
  • Knock out some Wallups
  • Mosey with CMUs to amphitheater
  • Dora – 100 man makers while the other bear crawls across the stage jumps down and circles back
  • Move to the head of the loop
  • Rolling wave – everyone lines up in Cusack. Last one does a Blockee and moves to the front. When he gets to the front, each man does an OHP until last in line does a blockee. Then each does a squat as he walks to the front. Repeat until destination is reached (or it falls apart)
  • At the memorial walk, stop for Dora with exercises in the center and then the path goes around the newly decorated CHRISTMAS TREE!
    • 200 heavy squats, run
    • 200 gore curls, run
    • 300 LBCs, farmer carry both

Mosey back to the flag

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

Self care is an idea that I have seen circulating in the culture for a while now, and I have mixed feelings about it. It seems to variously have aspects of self focus and indulgence, but obviously some level of self care is important. One helpful perspective I have been reflecting on is to center on the idea that everything I give to someone else is ultimately a gift of myself. Thus, if I want to give to others well, then the raw material, myself, needs to be quality. If I give of myself in a way that is self destructive, then I am diminishing the total I can eventually give. But if I am always reinvesting my gains, then no one benefits from my growth, so my efforts are pointless. Focusing on this goal provides a good measuring stick to evaluate whether I have fallen into selfish pursuits. Remember that “Love your neighbor as yourself” is posed as an equality. You cannot properly do one side of the equation without the other, both sides increase and decrease together.

MOLESKIN:
Kickflip made a good observation about the way this ties into the QSource. You have to get yourself right before you can Live right.
ANNOUNCEMENTS:
Parade is coming up fast. Look out for specific info on where we will set up and when, should be released early next week.