Voo Doo – Page 12 – 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:

Filling in for Anchorman

November 11, 2022 Mermaid

THE SCENE: Cold, unseasonably so for October 19. Feels like 30 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators from 6
cherry pickers
baby arm circles
then get on the move to combat the cold
THA-THANG:
Mosey to the football field
Set up 4 corners, from the back of the end zone to the 30 yard line.
At corner 1, perform 40 reps, corner 2 perform 30 reps, corner 3 perform 20 reps, and corner 4 perform 10 reps for a total of 100.
We went upper, lower, abs, then repeat that sequence and a total of 10 rounds. We ended up with 400 upper body reps, 300 lower body reps, and 300 abdominal reps of various exercises.

MARY:
no time for Mary today
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We talked about the Lord’s Prayer, praying, and the importance of the praying in general.
MOLESKIN:

ANNOUNCEMENTS:

“What we do with our dash matters”

November 9, 2022 Kick-Flip

THE SCENE: 50ish and clear. Perfect for a beatdown.
F3 WELCOME & DISCLAIMER: Administered
WARM-O-RAMA:

Phelps
RFTS/LIH
Finkle swings
Willy Mays Hays
Merkins
Down/Up dog
Quick mosey

THA THANG:

11s at the hill. Star jacks, up the hill, derkins

Mosey to the field

Starting in the endzone – 10 burpees, 10 merkins, 10 (4-ct) LBCs.

Sprint to the other endzone and decrease rep count by one – 9 burpees, 9 merkins, and 9 LBCs

Repeat until you finish 1 burpee (10 rounds).

Mosey to the 50-yard line. Guantanamo

Mosey to the 20-yard line:

5 monkey humpers
4 shoulder taps
3 diamond merkins
2 donkey kicks
1 broad jump
Repeat until you get to the endzone.

Jelly Legs: 30 second Al Gore, 30 squats, sprint. 20 second Al Gore, 20 squats, sprint. 10 seconds Al Gore, 10 squats, sprint.

Bear crawl

MARY:

Mary – PAX choice

COUNT-OFF & NAME-O-RAMA

Me and 9 of the best men I know.

CIRCLE OF TRUST/BOM:

The inspiration for the Word came from Caveman. Last time I led at Shamrock, I talked in the BOM about legacy. Living in such a way that we leave the legacy that we want to leave. After the workout, he made the comment, “What we do with our ‘dash’ matters….”. What was he talking about? He meant, that one day your body will be ash and there will be a tombstone with your name on it. It will have the day you were born and the day that you died – and in between, there will be a DASH. That dash represents today, this week, this year. You are living that DASH. What we do with our ‘dash’ matters.

Are you doing your utmost to use your precious few years wisely?
Perhaps there is a hatchet that needs to be buried
Perhaps there is a neglected relationship that needs investment.
Perhaps there is a bad habit you need to put to death
Perhaps there is a good habit you need to build into your lifestyle
Are you using your precious few years wisely?

Psalm 39:4-5, “Lord, remind me how brief my time on earth will be. Remind me that my days are numbered— how fleeting my life is. You have made my life no longer than the width of my hand. My entire lifetime is just a moment to you; at best, each of us is but a breath.”

Psalm 90:12, “Teach us to number our days carefully so that we may develop wisdom in our hearts.”

MOLESKIN:

ANNOUNCEMENTS:

Dynamite

October 21, 2022 Kick-Flip

THE SCENE: 31 and clear
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:

Projectivators
Cherry pickers
RFTS / LIH
Merkins
Imp Lunges
OAT Planks
Doubletap Squats
Mosey

THA THANG:

10 stations laid out in a 2×5 grid. Perform exercises, alternating between sprint and bear crawl to get from one station to the next. Exercises were;

25 Carolina dry docks
30 monkey humpers
25 4-count flutter kicks
20 Iron Mikes
40 Merkins
20 Doubletap squats
20 mountain climbers
35 LBCs
15 Shoulder taps (4 ct)
30 Imp lunges (15 each side)

Short mosey.

B.O.M.B.S. P1 runs a loop while P2 does exercises. Switchero.

50 Burpees
100 O.A.T. Planks
150 Merkins
200 BBS
250 Squats

Get home!

MARY:

One minute left – Betty called burpees

COUNT-OFF & NAME-O-RAMA

Me and 10 of the best men I know

CIRCLE OF TRUST/BOM:

The Word this morning was about “legacy”.

We started by wishing a very happy birthday to Alfred Nobel, who was born Oct 21, 1833 – he would be 189 years old if he were still with us today. You’ll know his name from the prestigious prizes given for advances in Physics, Chemistry, Medicine, Literature, and Peace – but are you familiar with how he made his fortune? He was a prolific inventor – and held 355 patents. His most famous and most lucrative invention was dynamite.

In F3, we call fitness “The Magnet” – it is probably why you came out here in the first place. We call the fellowship “The Glue” – it is probably why you keep coming out here. And the faith, we call “The Dynamite”. Faith is what fills the hole of purposelessness in your life. Faith is a belief is something bigger than yourself that compels you to live for others above yourself. “Faith is a living, daring confidence in God’s grace, so sure and certain that a man could stake his life on it a thousand times.” – Martin Luther

There is a story about Alfred Nobel that goes like this… When his brother died, a French newspaper mistakenly ran the obituary for Alfred. The article was an unflattering account of his life – how he made his fortune selling armaments – saying he “found ways to kill more people faster than ever before” and summarized his passing with “the merchant of death is dead”. Nobel read that and was appalled at the idea that he would be remembered in this way. He wanted to leave a positive legacy in the world. So, in his last will and testament he left nearly all of his vast fortune to establish a trust and institution which would annually recognize those who “conferred the greatest benefit to humankind”.

Here’s the question and application… One day, your body will be ashes – and the memories and impressions that you leave on those who remain will be your legacy. What is it going to be? If you could, like Nobel, somehow read your own obituary, what would it say? Would it be;

Unflattering? “He was difficult to know, difficult to love, a slave to his vices…”

Neutral? “He mostly pursued his own interests and comfort. He lived an unremarkable existence”

Or would your obituary describe the life of a high-impact man? For generations, will your descendants tell stories of how they were blessed by your life?

Your best bet for leaving that positive legacy is NOT your job or position. It is certainly not any THING that you will leave. It’s NOT even the love you have for your family. Your best bet for being a blessing to your family and leaving a positive legacy is…your dynamite – your faith. “The greatest legacy one can pass on to one’s children and grandchildren is not money or other material things accumulated in one’s life, but rather a legacy of character and faith.” – Billy Graham. “…Character”: A life lived with deep integrity will leave an enduring legacy. “The righteous man walks with integrity, and his children are blessed after him.” Proverbs 20:7. “…and Faith”: A life exhibiting faith in good times and bad will leave an enduring legacy.

Read Psalm 112 and think more on a meaningful legacy. It tells us, “the generation of the upright will be blessed” and “the righteous…will be remembered forever”. The Psalm goes on to describe a memorable man, a man who will leave a legacy of greatness.

He lives a righteous and blameless life (Verse 4)
When others disappoint him or don’t meet his expectations, that man…gives them grace (Verse 4).
When others wrong him, that man…shows mercy (Verse 4).
With his time and money, that man…is generous (Verses 5 and 9)
That man…loves justice (Verse 5)
That man…is not afraid of the future because he trusts in the Lord (Verses 7-8)
To those who are less fortunate than him, that man…shows compassion (Verse 4)
That man…fears the Lord (Verse 1)

That’s a description of a man that I would certainly tell stories about long after he were gone.

MOLESKIN:

Psalm 112

1 Praise the Lord! Blessed is the man who fears the Lord, who greatly delights in his commandments!

2 His offspring will be mighty in the land; the generation of the upright will be blessed.

3 Wealth and riches are in his house, and his righteousness endures forever.

4 Light dawns in the darkness for the upright; he is gracious, merciful, and righteous.

5 It is well with the man who deals generously and lends; who conducts his affairs with justice.

6 For the righteous will never be moved; he will be remembered forever.

7 He is not afraid of bad news; his heart is firm, trusting in the Lord.

8 His heart is steady; he will not be afraid, until he looks in triumph on his adversaries.

9 He has distributed freely; he has given to the poor; his righteousness endures forever; his horn is exalted in honor.

10 The wicked man sees it and is angry; he gnashes his teeth and melts away; the desire of the wicked will perish!

ANNOUNCEMENTS:

F3 tent at the Oak Ridge Halloween event – Oct 27 6:00-8:00 PM

Brolympics Nov 5