F3 Knoxville

Tag: Wagon Wheel

CMUs, Cards, and Spicy Dragons

THE SCENE: 50 and clear…perfect weather for a beatdown
F3 WELCOME & DISCLAIMER: administered
WARM-O-RAMA:

  • 20 SSH
  • 10 Baby Arm Circles Forward
  • 10 Baby Arm Circles Backward
  • 10 Merkins
  • 15 Moutain Climbers
  • 5 Cherry Pickers
  • 30 Seconds OYO

THA-THANG:
Everyone grab a CMU and mosey towards the duck pond. Stop at road signs along the way.

  • Stop 1 – 20 OHP
  • Stop 2 – 20 Curls
  • Stop 3 – 20 Squats

Drop the CMUs at stop sign by the duck pond and take the big loop around campus. At every road sign, stop and pull a card from the F3 Workout Deck. Q choice on number of reps if not listed on card. Cards pulled were as follows:

  • Low, Slow Squat
  • Carolina Dry Dock
  • Calf Raises x100
  • WWII Situps
  • Wide-arm Merkins
  • Low Plank (60 seconds)
  • Backward Lunge
  • Merkin
  • Ranger Merkin
  • Bulgarian Split Squat
  • Squat
  • WOJO Squat
  • High Knees
  • Merkin
  • Squat Thrust
  • Sprint 400m

After the above exercises we made it back to the duck pond and did Spicy Dragons up the hill. Similar to Welsh Dragons but low plank instead of shoulder taps and increment by 1 up to 10 or until your arms fall off.

Grabbed our CMUs and moseyed back to the flag. Stopped at a sign along the way for 20 curls.

MARY:
No time

COUNT-OFF & NAME-O-RAMA
7 RUSHers and 8 Bootcampers

CIRCLE OF TRUST/BOM:
Butterknife delivered the word today after leading RUSH:

Message:
The warrior ethos (AKA Jedi Training) consist of 13 pillars: commitment, honor, respect, prepared, faithful, fighter, hungry, humble, lover, teachable, firestarter, truthful, and generous.
Each one is tied to a Bible verse. Today I’m discussing the 13th pillar which is the final pillar:
Generous

The verse for this pillar is Proverbs 11:25“The generous will prosper; those who refresh others will themselves be refreshed.”

‭‭Proverbs‬ ‭11‬:‭25‬ ‭NLT‬‬You can’t out give God! I encourage you to be more generous… This is not just with money, but with time as well. We were put here to serve. Give blood, volunteer for something you’re passionate about, help someone without expecting or wanting anything in return. These acts not only help others, but they are so rewarding. You feel good!!Jesus shows us how it’s done
In 2 Corinthians‬ ‭8‬:‭9‬ it says

“You know the generous grace of our Lord Jesus Christ. Though he was rich, yet for your sakes he became poor, so that by his poverty he could make you rich.”
‭‭2 Corinthians‬ ‭8‬:‭9

‬Keep giving and you will never be without!!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.

ANNOUNCEMENTS:
No announcements today.

Sweet Sweet Candy Pyramid

THE SCENE: Very warm compared to recent weather

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tempo Squats
  • Tempo Merkins
  • Wind Mills
  • Cherry Pickers

THA-THANG:

Easter Candy Pyramid

The PAX voted on their favorite Easter candy. Each candy was an exercise and the candy order determined the exercise order of the pyramid.

Exercise Order

  1. Merkin x 10 = 10 [Reece’s Eggs]
  2. American Hammers x 10 = 20 [Starburst Jelly Beans]
  3. Dips x 10 = 30 (reduced to 15 after first few rounds) [M & M’s]
  4. Burpees = 4 [Cadbury Mini Eggs]
  5. Lap around the building [Chocolate Bunny]
  6. BBS x 5 = 30 [Peeps]
  7. Squats x 5 = 35 [Cadbury Eggs]
  8. Step ups x 5 = 40 [Whopper Robin Eggs]

You start at 1. Once completed each level you start over and complete the next level. (1,2) Next start over and do 3 levels (1,2,3). After completing level 8, start over and complete 1-7 dropping a level each time till you’re completed a single level 1.

Most made it through level 8 and several made it several levels further.

MARY:

Crunches for the last minute.

CIRCLE OF TRUST/BOM:

Little Known Facts About Laziness #6

Let’s review the facts…

Fact #6 – The lazy way is the hardest way

Prov 15:19 – The way of the lazy man is like a hedge of thorns: Those who are lazy may not see it in themselves.

We often choose the lazy way because it seems easier. But it’s not! It’s like a hedge of thorns. I was recently reading about the Barkley Marathon. It’s a super hard marathon and it’s hard for many reasons. But one of those reasons is it takes place through the smoky mountains which are full of briars. You’re fighting through thick brambles and thorns that are tearing at you. It’s incredibly tough and miserable. This is what the lazy way is like.

Prov 18:9 – He who is slothful in his work Is a brother to him who is a great destroyer.

This is not a gentle rebuke. This is a serious issue. Being a little slack is the same as walking in with a sledge hammer and taking everything down.

Prov 12:24 – The hand of the diligent shall bear rule; But the slothful shall be put under taskwork.

Prov 10:4 – He who has a slack hand becomes poor, but the hand of the diligent makes rich

It’s amazing how many verses deal with laziness. It doesn’t seem to be a really big issue in the world but apparently Proverbs thinks overwise. Consider yourself and where you are lazy.

ANNOUNCEMENTS:
Sign up for Escape from Haw Ridge. Still room on teams.

Acta Non Verba

THE SCENE: Pleasant 49 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side straddle hop x 25 (4 count)
  • Cherry pickers x 5 (4 count)
  • Tempo merkins x 10 (4 count)
  • Mountain Climbers x 10 (4 count)
  • Tempo squats x 10 (4 count)

THA-THANG:
Mosey to the courtyard

15’s on the brick wall

  • 14 dips, 1 step up/13 dips, 2 step ups, etc

Dowhill

  • 50 SSH (SC), 40 Bobby Hurleys (SC), 30 mountain climbers (Right Leg), 20 overhead claps (SC), 10 burpees , Run a lap (two rectangles)
  • 40 Bobby Hurleys (SC), 30 mountain climbers (Right Leg), 20 overhead claps (SC), 10 burpees , Run a lap (two rectangles)
  • 30 mountain climbers (Right Leg), 20 overhead claps (SC), 10 burpees , Run a lap (two rectangles)
  • 20 overhead claps (SC), 10 burpees , Run a lap (two rectangles)
  • 10 burpees , Run a lap (two rectangles)

Burpee Freezetag – Two taggers, if you are tagged or run out of bounds, start burpeeing until a teammate unfreezes you. Swap taggers after 3 minutes.

CIRCLE OF TRUST/BOM:

Acta Non Verba – Deeds not words

1 John 3:18 – let us not love in word or talk but in deed and in truth. 

The context is in helping those in need; I want to apply this concept to all facets of life. Don’t talk about it, be about it. If you are to be a leader in your home, your church, your workplace and your community then let your actions speak on your behalf and tell your story. No more good intentions, no more I meant to’s, do the job and do it well. Acta Non Verba – Deeds not words

ANNOUNCEMENTS:
Sign up for the Wild At Heart Weekend!

Take Stock and Block

THE SCENE:

Clear, 58 Degrees, Perfect

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
1. SSH (x20) 2. Willie Mays Hayes (x10) 3. Morrocan Nightclubs (x10) 4. BACF (x10) 5. BACB (x10), 6. Shoulder Taps (x20) 7. Tempo Squats – (x10),

THA-THANG:

Tennis Ball Mosey (hat tip to KickFlip) – Run and Pass duos with drops to do 2 Burpees, around Career Path Way to CMU pile. Partner up and Grab CMU or coupon.

Dora Style with one partner beginning the exercise and the other taking the short loop in the back right corner lot. After 100 collective reps, move on to the next exercise.

1. OHP

2. Curls

3. Tricep Press

4. Heavy Squats

5. Bench Press

6. Upright Rows

7. Skull Crushers

Mosey back to COT with 2 stops for Mary (Freddie Mercuries & Flutter Kicks)

COUNT-OFF & NAME-O-RAMA

18 HIMS (1 2.0 – Stiff Arm) including 10 RUSH

CIRCLE OF TRUST/BOM:

I get a weekly email from a site called Parent Cue. It’s a online resource for parents, with tools and tips on helping you raise your kids, whatever their age. Anyway, I rarely look at the emails, usually deleting them, but this week I took a closer look.

The short article was titled 3 Steps for Better Relationships (Even When You’re Busy). Again, I started to delete it and then I thought…Relationships! That’s the single most important thing in our lives…
They are why we exist.
They shape everything about who we are.
They give us joy, and heartache.
They are a source of our happiness, and our pain.
They drive us to succeed and sometimes to fail.
Our memories are filled by them.
They give us purpose.
They give us meaning.
We have access to our Creator because we have a relationship with his son, Jesus.

So I looked at the 3 steps and the first was to make a list of your key relationships. Your spouse, your girlfriend, your parents, your kids, your in-laws, your close friends, and Yourself! I don’t think I’ve ever done that, but I think it’s a great idea!

Number 2 was that we are to assess our relationships…Overall and then Individually… Things like…
How do we connect in our relationships?
What keeps me from being fully present with family and friends?

How well do we truly know each other?
What energizes or drains me about this relationship?
Am I the real me around this person?

Just inventory your close relationships and what they mean to you.

#3 was to Make a New Commitment for your relationships. Like putting into action things you can do to build and restore some key relationships.

The Bible has so many things to say about our relationships. You can start with Jesus. He was asked about the greatest commandment in the Law and he said to love the Lord your God with all your heart, soul, and mind. Then he said love your neighbor as yourself.

Think about our group here and we know that Proverbs 27:17 says “Iron sharpens iron and one man sharpens another”. In Hebrews 10 says “let us consider how to stir up one another to love and good works, not neglecting to meet together, but encouraging one another.” That’s what we do!

If you’re married it says in Ephesians 5:28 that husbands should love their wives as their own bodies and that He who loves his wife loves himself.

Think about those challenging relationships! The joke insert here would be “the in-laws”! Ephesians 4 says “Let no corrupting talk come out of your mouths, but only such as is good for building up…that it may give grace to those who hear”.

1 Peter 4:8 “Above all, maintain constant love for one another, since love covers a multitude of sins.”

Relationships are important! We have God given instructions to bring life and be a reflection of his light to those closest to us.
That won’t be easy, but that’s the point of the article…
Make a list of your key relationships, assess those relationships, and put into action a plan to build and/or restore these key relationships.

Double Scoop of Jucomajaro with 44 sprinkles

THE SCENE: 52°, Soaked street, dry skies.  Perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Harry Rockets, Grass Hoppers, 8 Count Merkin, Growing Arm circles front and back, Cross Knee Plank, Mountain Climbers
THA-THANG:
Mosey to the favorite hill across the street, Jucomajaro.  At every other line did 44 “Sprinklings” of the following

  • N.E.S.W Lunge
  • Squats
  • Merkins (count down and up)
  • Cross Knee Plank
  • Bonnie Blair
  • Dry Dock
  • American Hammer

Flutter Kicks and Ring of Squatting Fire at top.  On the way down did the same exercises.

Once at the bottom, Ran for the top then picked up the 6.

MARY:
Made it back in time for some Imperial walkers, Hello Dolly, Freddie Mercury

CIRCLE OF TRUST/BOM:

I have been crucified with Christ. It is no longer I who live but Christ that lives in me and the life I now in the flesh I live by faith in the Son of God who loved me and gave His life for me. Galatians 2:20

“The problem with a living sacrifice is that it keeps crawling off the alter.”

I’ve been reading A.W. Tozer’s Crucified Life.  Amazing book that makes it clear that the power of the Christian life comes from dying to self and living for Christ.

But there are so many obstacles and I find this to be so true in my life. I want that verse to be true of me, but there are things we must sacrifice.

  1. Safety
  2. Convenience
  3. Fun
  4. Popularity
  5. Worldly Success

“Fun” stuck out to me, but is worth considering.  We have fun out at our AO, we enjoy fun times with the family.  But not everything is fun.  And living the life God wants for us, Fun can’t be the first priority.

I was convicted as I read this is a Poem written on new years day 1945.  With yesterday being my birthday makes me ponder the year behind and ahead in a New Years kind of way:

With every power for good to stay and guide me,
comforted and inspired beyond all fear,
I’ll live these days with you in thought beside me,
and pass, with you, into the coming year.

While all the powers of Good aid and attend us,
boldly we’ll face the future, be it what may.
At even, and at morn, God will befriend us,
and oh, most surely on each new year’s day

The old year still torments our hearts, unhastening:
the long days of our sorrow still endure.
Father, grant to the soul thou hast been chastening
that Thou hast promised—the healing and the cure.

Should it be ours to drain the cup of grieving
even to the dregs of pain, at thy command,
we will not falter, thankfully receiving
all that is given by thy loving hand.

But, should it be thy will once more to release us
to life’s enjoyment and its good sunshine,
that we’ve learned from sorrow shall increase us
and all our life be dedicate as thine.

To-day, let candles shed their radiant greeting:
lo, on our darkness are they not thy light,
leading us haply to our longed-for meeting?
Thou canst illumine e’en our darkest night.

When now the silence deepens for our harkening,
grant we may hear thy children’s voices raise
from all the unseen world around us darkening
their universal paean, in thy praise.

While all the powers of Good aid and attend us,
boldy we’ll face the future, be it what way.
At even, and at morn, God will befriend us,
And oh, most surely on each new year’s day!

But here is the thing. That was written 1945 by Dietrich Bonhoeffer. In prisons on the first day of the year he was killed for his faith.
We have to be willing to give up our lives for God’s glory. Most of us won’t cash that check, but we need to write it and be willing to.
Show that by giving up
Saftey | Convienince | Popularity | Fun | Worldly Success
Instead set your mind on Christ and be able to, at the end of your life, not just the peak and say with Paul:
I have been crucified with Christ, It is no longer I who live but Christ in me. And the life I now live in the flesh I live by faith in the Son of God who loved me and gave his life for me.

ANNOUNCEMENTS:
VQ Friday!

Feb 25: AO scouting at Melton Lake Park, Oak Ridge

Painting Cardinal’s widow’s house.  March 18

Wild at heart retreat: March 24-26 REGISTER HERE