Venus – Page 2 – F3 Knoxville

It was Monday and we made it

December 12, 2022 Cosmo

THE SCENE: 45 deg, calm, actually not raining
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, cherry-pickers, rockettes, butt kickers, high knees, some stretches
THA-THANG:

The place was a dump. So, we grabbed some trash laying around and mosied to the dumpsters. Then we continued our mosey mixing in exercises.

15 stations were setup in a circle with some toys. We hit the whole body… 60lb carry, shoulder raises, balance board, lateral jumps, weighted flamingos, blockees, slosh pipe squats, big boys with weight, shoulder taps, skaters, crawl bear up hill, flutter kicks while holding weight overhead, tuck jumps, and arm curls.

MARY:
N/A
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Matthew 16:24 – Then Jesus told his disciples, “If anyone would come after me, let him deny himself and take up his cross and follow me.”

“If your Jesus doesn’t ask everything of you, you’ve probably got the wrong Jesus.” – Christopher Yuan
MOLESKIN:

ANNOUNCEMENTS:

Four Corner Journey

December 7, 2022 Curveball

THE SCENE:

Partly Cloudy	Temperature	Feels Like	Humidity	Wind Speed	Wind Direction
Partly Cloudy	57 ℉	57 ℉	95%	4.2 mi/h	SW

F3 WELCOME & DISCLAIMER.
Delivered as desired. I am not a professional.

WARM-O-RAMA:
SSH – 26IC
Grady Corns – 20IC
Rockettes – 12IC
Cherry Pickers/Willie Mays Hays

THA-THANG:

Mosey to covered area by the church. Using the four corners of the sidewalk around the square.

Elevens in corners 1 and 3. Merkins and Squats
Four corners. Movement between corners always facing west. So karaoke both ways, mosey, and bernie.
1st – 15 4ct Mountain Climbers
2nd – 20 Squats
3rd – 10 T-Merkins
4th – 25 single count SSH.
R&R three times.

Tiny Decisions Workout Wheel – App on phone to randomly pick count and exercise.
Moving between corner 1 and 3. Wheel was spun by PAX and exercises where determined.
Ab stuff and variations of merkins and others.

50 Dips

4 – 40/50 yard sprints in parking lot. Increasing in effort level.

Head back to flag.

MARY:
2 minutes of Mary determined by PAX
5 burpees to finish.
COUNT-OFF & NAME-O-RAMA
14 Good Men.
CIRCLE OF TRUST/BOM:

MOLESKIN:
For Uncle-n-law and his family as they battle illness. For families of teen suicide. For friends suffering through potential divorce. Praises for co-workers and cancer free biopsy. For my aunt who, on consecutive days, lost both her sister and husband over this past weekend. For men and women who are serving and have served in armed forces. And their families. For all the sick and suffering. And for the unsaid prayers in our hearts.

ANNOUNCEMENTS:

Shamrock – I can’t forgive

December 2, 2022 Anchorman

THE SCENE: 30F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Run in circles switching to high knees, butt kicks, side to side, etc.
Tie Fighters X 10 each side
Cherry Pickers x 5
Peter Parkers x 10
Smurf Jack x 20

THA-THANG:

Mosey to the track and field bleachers, but stopped 3 times for speed bump (3) burpees
At the bleachers we split into 2 teams
Round 1: One team runs to the top and back while the other team does tricep dips (we did 3 rounds of dips per team)
Round 2 was the same except we switched to decline merkins X3 rounds
Round 3 was the same except we switched to LBCs X3 rounds
Mosey to the parking lot with the Jesus statue
Alphabet abs; on our six, feet out to form a pencil, we drew ABCDEFG in the air, the ran to the far end of the parking lot to do HIJK, the ran back to Jesus. Went back and forth until we completed our ABCs and got our star sticker to put on the class board.
The group of PAX decided by vote to finish off the morning at the CMU pile, sorry Mermaid.
20 curls for the girls, 20 lawnmower pulls each side, 17 man makers, 10 blockies, 75 ground press, 17 dead lifts.
Mosey to the “AO Flag” – Pool Boy

MARY:
Our FNG “Venus” (please don’t show us your)…. took charge for the 2 minutes of Mary. Flutter kicks, heel taps and plank.
COUNT-OFF & NAME-O-RAMA
9 including our FNG “Venus” (was his name)

* Baby Boomer, Venus, Betty, Pom-Pom, Slappy, Curveball, Pool Boy, Mermaid, Anchorman,
CIRCLE OF TRUST/BOM:

Corrie Ten Boom who wrote The Hiding Place experienced and witnessed hell on earth during World War II while Nazi Germany occupied her country the Netherlands.

She was arrested in February 1944 for her role in protecting hundreds of Jews.

The 2 closest people in her life were her father and sister. Both were incredible Christians that I can’t even comprehend their level of faith and love.

Her father died after 1 week in prison.
Her sister made it 10 months in absolutely terrible prison camp conditions. The nurses at the camp snuck Corrie in to see her sister one last time before she was sent to either a mass grave or cremated.

1 week after that Corrie Ten Boom was “accidentally” released and barely made it back to her country alive.

2 years later she went back to Germany to witness to war torn occupied Germany. She taught at a church about God’s forgiveness.

After it was over an officer who was at the Ravensbruck prison camp walked up to her to shake her hand and ask for her forgiveness. She knew exactly who he was. She had walked past him in the shame of her nakedness. There’s no telling how many terrible things he did at that camp.

This is what she said about this moment:

“Even as the angry vengeful thoughts boiled through me, I saw the sin of him. Jesus Christ had died for this man; was I going to ask for more? Lord Jesus, I prayed, forgive me and help me to forgive him….”

(she then pauses) “Jesus, I cannot forgive him. “

“Give me YOUR forgiveness! ….

And so I discovered that it is not on our forgiveness that the world’s healing hinges, but on His. When He tells (or even commands) us to love our enemies, He gives the love “

How can I relate to this level of forgiveness? The day after I read this book I encountered a jerk out in public that really pissed me off. His words and actions burned me up inside for the next day. Not that I can compare my level of enemy with Corrie, but I thought about what she said. I couldn’t pull myself away from the anger I had. Duh…”I” is where I went wrong. I’m a sinful person who has wronged people and God many times. Of course I’m not capable of forgiving him on my own. It has to be from the power of God. I didn’t die on the cross for sins so what makes me think I can succeed in sucking up my pride to forgive? I even tried to rationalize for the guy. I had thoughts about what his life must be like to make him act like this. Again, not my job to make excuses for him or accuse him. God is the ultimate judge and he can breathe new life into anyone. That jerk hopefully will be touched by God. The only thing I can do is pray for God to empower me to forgive him and pray that God reaches out to heal him from brokenness.

So the big takeaway from me is this: The pressure is off of me! Heck yeah and praise God. I don’t have to get myself to a certain level of Christian status by checking off the forgiveness tab. I just have to fall on my knees and submit to God and let him be God.

MOLESKIN:
Pom Pom’s wife’s great uncle (Michael?) dealing with a cancer diagnosis. Venus’s sister (Gracie?) dealing with health issues.
ANNOUNCEMENTS:
X-mas party this Saturday night at Butterknife’s house.

Monday’s Rock

August 27, 2018 Steam

THE SCENE: The gloom was in full effect – not too cold, not too hot, just right.
F3 WELCOME & DISCLAIMER

Welcome to F3: Fitness, Fellowship, & Faith. My name is Steam and I’ll be your Q this morning
I am not a professional – you are here on your own volition – which means I don’t know any injuries you may or may not have. So if you need to modify any of the exercises we do this morning – do it.
That being said: you’re not here for you, you’re here for them. Push yourself and those around you.

WARM-O-RAMA:

SSH: 12×4 (in cadence)

Cherry-Picker: 8×4 (in cadence)

Squat: 12×4 (in cadence)

Merkin: 12×4 (in cadence)

SSH: 12×4 (in cadence)

THA-THANG:
Mosey to rock pile at the top of the OG Asylum and execute good PT

Every stop sign passed = 15×4 squats
- Q chose 1 PAX member to lead each time
Every parking lot passed = 10 1-count merkins
- Q chose 1 PAX member to lead each time
Mosey from AO to Rock Pile at OG Asylum
Rock Pile
- battle buddies
- 3 Rounds
  - R1
    - BB1: 25 chest presses & hold above head until relieved
    - BB2: sprint down to tree on right (.25/mile) & execute 5 squats –> sprint back and recover BB1
    - After both BBs complete 50 chest presses each = hold plank @ rock pile
  - Between R1 & R2: 20 SSHs led by called upon PAX member by Q
  - R2
    - BB1: 20 curls & hold in bent over row position until relieved
    - BB2: sprint down to tree on right (.25/mile) & execute 4 merkins –> sprint back and recover BB1
    - After both BBs complete 50 curls each = hold plank @ rock pile
- Drop rocks –> 2 lines mosey
- Peel = 2 men out front peel around and to the back of the PAX and call out for the next men to peel when they get back in formation (think reverse American Indian Run)
Pause at rock overlooking the new fields/river/mountains
- Covered by fog/gloom
- Q said mini-BOM: You can’t see it now but there are beautiful mountains in view and the river and the park when it is clear. But the gloom is preventing you to see this right now. Take this metaphor into your life. Do you trust Him that they’ll still be there when the gloom clears in your life? Even though you can’t physically see it right now, it’s there, more importantly, HE is there, do you trust that this week?
Mosey down to curved path leading into the parking lot across from AO
- 7 light poles
- With your battle buddy, alternate between BBS (battle buddy situps) & flutter kicks every light pole
- On flutter kick poles –> Q appointed a member of PAX to lead the cadence
- 10 BBSs/pole & 20 flutter kicks/pole
Back Home @ the AO
- Motto cadence call led by QIC
12 Man-Makers (8-count Merkins)

MARY:
Heavy breathing
COUNT-OFF & NAME-O-RAMA
43 HIM came out and crushed the Monday gloom (2 FNGs included)
CIRCLE OF TRUST/BOM:
1) Know that you are fully equipped and capable of whatever mission the Lord tasks you with this week. Know your mission and that where he sends you this week, there you’ll be.

2) Don’t be afraid to Wagon-Wheel this week. I’m not good at it. My pride gets in the way. A key component of wagon-wheeling is dying to yourself and your own ambitions or work so that you can go back and bring those falling behind out of the gloom. Don’ the afraid to wagon-wheel this week – to be that voice of encouragement that circles back around to speak life into those that may have/are falling behind or that you’ve noticed need to be encouraged. When people see the F3 logo – that means something. The commitment to pursuing the Lord as HIM, as well as to each other is vital to the nature of F3.
MOLESKIN:
G-6 gave me encouragement this morning before things got kicked off – I always get nervous about my BOM because I don’t want to word vomit or get in my own way of sharing what God’s put on my heart/letting my words be far and His words be here & clear. G-6 gave me encouragement that went something like: God will put on your heart what he wants you to say/communicate when the time comes. That is important. And meant a lot. Because that means that we don’t have to worry or stress about saying the right thing or focus on how we sound – God’s got it already taken care of and He will put on our hearts what he wants us to say. A prayer I’ve been working on (and off unfortunately) for some time has gone something like this and when I remember to say it – man it hits home.

Lord, give me eyes to see like you, ears to hear your truth, lips to speak life, hands and feet to go and serve where you call me, and a heart to love like you.

Kinda just puts it in perspective of how much we need God to come into our everyday being and let the Holy Spirit allow us to be purpose-driven High Impact Men in everything we say and do.

ANNOUNCEMENTS:
Prayer Request from G-6: Lunch $’s (Jay Cobble) father died last night – keep their family in your prayers please.

Cardio Circuit

July 13, 2018 Gibbler

THE SCENE: Warm and Muggy. Just the way we like it to get a good sweat going.
F3 WELCOME & DISCLAIME WARM-O-RAMA:
mosey around circuit to explain the exercises
THA-THANG:

20 merkins
20 hello dolly
5 pullups
15 table rows
20 plank jacks
20 squats
20 switch feet
20 iron mikes
run to top of hill and do 2 burpees

rinse/repeat

MARY:

COUNT-OFF & NAME-O-RAMA
31 today
CIRCLE OF TRUST/BOM:

So also is the life of those who will follow Christ. We have been reached and redeemed. But we have a baptism to undergo. We have to negotiate the rocky perils, pitfalls, and pains of life, face the chaotic waters of chance and necessity, and endure the chokings of the serpentine enemy of our souls. We often do not see the light at the end of the tunnel.

But like the boys, we have now been supplied food, drink, and air: God’s word, the Lord’s table, eternal life. And, as each boy was led and accompanied along the journey back by two expert Navy SEALs, alongside us have also come the seal of God’s Spirit and the sealed Bride of Christ—the Church to guarantee, to guard, and to guide. “The Spirit and the Bride say, ‘Come.’

We may be crawling, but we are moving. We may even be bleeding, but we are still breathing. We are not out of the tunnel yet, but we are on our way home. And “creation waits with eager longing for the revealing of the sons of God”—so that the world, too, may breathe again

MOLESKIN:
prayer for slide rule and his family
ANNOUNCEMENTS: