F3 Knoxville

Tag: Wagon Wheel

Be a Kingdom Man!

THE SCENE: 48 and probably too nice for the gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops (IC) X 10
  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles Forward X 10 (IC)
  • Baby Arm Circles Backwards X 10 (IC)
  • Tempo Squats (IC) 4 CT
  • Temp Merkins (IC) X 10
  • 1 minute any stretch you need
  • Mosey to Sophomore Hill

THA-THANG:

Doras at Sophomore Hill

  • 25 Burpees
  • 50 Big Boy Situps
  • 75 Diamond Merkins
  • 100 Lunges
  • 150 Merkins
  • 200 Squats
  • 250 Flutter Kicks

Coupon Work –

  • 20 CMU Curls
  • 20 CMU Tricep Extension
  • 20 CMU Bentover Rows
  • 20 CMU Overhead Press
  • Run to the parking lot
  • Rinse, Repeat

MARY:  LBCs X 25
COUNT-OFF & NAME-O-RAMA   16 men trying to get better

CIRCLE OF TRUST/BOM:

I saw Dr. Tony Evans at the 865 Mens Conference last weekend.  Dr. Evans was amazing.  He preached 2 separate 45-minute sermons without looking at his notes.

He brought the heat, challenged each of the 1,900 men there, and prayed for us to be the men we need to be and God called us to be.  He shared that NFL officials have a book of rules to follow…sometimes they do, sometimes they don’t.  Men of God do too…the Bible…sometimes we follow it and sometimes we don’t.

Tony encouraged us to be Kingdom Men, Kingdom Husbands and Kingdom Fathers.

Dr. Evans shared about his rough childhood in a non-Christian home.  His parents weren’t believers.  Two strangers poured into Tony’s Dad and led him to Jesus.  Things were still bad at home but his Dad had changed and loved and supported his wife, Tony’s mother even more than ever.  Why?  Because he was a changed man.

One night, Tony’s Mom came downstairs crying and told her husband that the more she hates him and fights with him, the more he loves and supports her.  She wasn’t sure what being a Christian was but she wanted to learn about it.  From that point on, his family worshipped and studied and loved the Lord.  This included all of his siblings who were baptized.

After college, Tony started a church with 10 people in the living room of his house.  He was the first African-American to earn a doctorate at the Dallas Seminary.  His church in South Dallas now has 10,000+ thousand members.  Tony’s preaching now spans the world, with his broadcasts airing on over 1,400 radio outlets and in over 130 countries, reaching millions each week.  All of his 4 children are in the ministry.

He has been the chaplain for both the Dallas Cowboys and the Dallas Mavericks.  Tony has written more than 100+ books, is on YouTube, has his own websites, etc.

Tony and his family are everywhere sharing about God’s love.  Why did he share all of these accomplishments?  It wasn’t to brag, it was to challenge those of us there to be like the 2 strangers who poured into Tony’s Dad and brought him to the cross.  Their work led to a transformation of his family which led to the transformation of thousands if not hundreds of thousands who deepened their relationship with Christ because of those 2 men who made a family go from non-believers to disciples.

MOLESKIN:

They plan to make this 865 Men’s Conference at least an annual event; F3 should be involved

ANNOUNCEMENTS:
VQ week next week

Reinvigorate and Replant

THE SCENE: Some of the most beautiful gloom I’ve ever seen.
F3 WELCOME & DISCLAIMER:  Done
WARM-O-RAMA:

  • RFTS / LIH
  • Shoulder burn
  • WMH
  • Finkle swings

Partner up – grab one block per pair.  Partner 1 moseys with the block.  Partner 2 completes 20 merkins then runs to catch up and takes the block from his partner.  Keeping switching roles until we arrive at the King’s parking lot.

THA THANG:

Dora-style work

Partner 1 performs exercises

Partner 2 takes a lap around the island.

After each set is complete – both partners run up the hill and back

  • 50 SQUAT AND CURLS
  • 75 LUNGE PRESS
  • 100 CMU SWINGS
  • 125 CURLS
  • 150 HEAVY LBC
  • 125 TRI EXTENSIONS
  • 100 DERKINS
  • 75 HEAVY FREDDY
  • 50 BLOCKEES

MARY:

PAX choice for 3 minutes

COUNT-OFF & NAME-O-RAMA

16 men and 1 2.0

CIRCLE OF TRUST/BOM:

Cardinal made his living as the pastor of a church in Harriman.  Years ago, he received two job offers on the same day.  One was a larger established church.  The other was a tiny country church that was actively disappearing.  He took his family to the smaller church.  He had a passion for “revitalizing” and “replanting” churches – that’s how he said it.

During the last week, I’ve heard this from many of you and from scores of men around the world who have reached out…I’ve also thought it myself – “That could have been me.”  It makes me reflect on how precious life is and on what my priorities are.  Sometimes my highest priorities do not always get the best of me and the most of me.

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.”

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

Several PAX shared how they can reset on their highest priorities to make sure they are giving their best to what is most important.  Make sure you are taking your role and responsibilities seriously (e.g., make sure your M will be taken care of if you were to die suddenly).

I think our friend Cardinal would be thrilled to know that even his death caused so many men to be revitalized and replanted in their responsibilities and priorities.

MOLESKIN:

This workout was inspired by the beatdown I suffered at the hands of Feeny on Monday.  I was still sore when we started it all again!

PRAYERS / ANNOUNCEMENTS:

Prayers for Cardinal’s family, for the Rampart men, and for Cosmo’s family

Commandments

THE SCENE: mid 30s JUCO
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Reach for the sky, merkins, squats, cherry pickers and mosey.
THA-THANG:
Warm up with the Friday challenge, modified in order to condition the body for pain Friday and hopefully avoid injury.  You’re welcome.

  • 25 Curls, 50 yd run, 1 burpee, 50 yd run
  • 25 Heavy Squats, 50 yd run, 1 burpee, 50 yd run
  • 25 OHP, 50 yd run, 1 burpee, 50 yd run
  • 25 CMU Swings, 50 yd run, 1 burpee, 50 yd run
  • 25 Thrusters, 50 yd run, 1 burpee, 50 yd run
  • 25 Blockees, 50 yd run, 1 burpee, 50 yd run
  • 25 Triceps, 50 yd run, 1 burpee, 50 yd run
  • 25 Shrugs, 50 yd run, 1 burpee, 50 yd run

5:39 – 50 yd lunge and twist, 50 yd toy soldier, 25 yd worlds greatest stretch, 50 yd sprint, 50 yd burnee

moroccan night clubs, little baby arm circles forward, back, seal claps and overhead claps

MARY:
LBCs, American Hammers, flutterkicks, hello dollies, leg circles, heals to heaven, superman tempo, superman swims.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Let’s talk about the commandments.  Actually, not the 10 from the Old Testament.  John 14:15 reads, “if you love me, keep my commandments.”  Jesus came not to abolish the law of the Old Testament, but to fulfill and since I profess to love Jesus, I’d like to know what are His commandments.  Thought about an entire journey through the Bible to discover them, but realized someone has to have thought of this too…so I googled it.  And sure enough there are 38 (39) commandments in the New Testament from Jesus.  Let’s go over all of them now…j/k.  We discussed a few, The Greatest Commandment, The Golden Rule, Mark 11:25-26 Forgive, John 3:7 Be Born Again, and John 15:4 I am the Vine.
MOLESKIN:
Thought it very cool that a person from Maryville, TN popped up from a world-wide search with a nice list and nice website.  Commandments of Jesus (trusting-in-jesus.com)
ANNOUNCEMENTS:
Friday heavy max out day. Prayers for Cardinal, may he rest in peace, his family and the Rampart AO.  Memorial Workout Saturday 7am at Rampart.

Round and Round We Go

THE SCENE:  42 and clear.
F3 WELCOME & DISCLAIMER:  Skipped!
WARM-O-RAMA:

  • Push the block up
  • Let the block pull you down
  • Grady corns
  • Seal squats
  • CMU merkins
  • Stretch OYO 30 seconds

Bear crawl to line 1, 20 merkins then plank.  Bernie back

Bear crawl to line 1, 20 merkins, lunge to line 2, Al Gore.  Bernie back

Bear crawl to line 1, 20 merkins, lunge to line 2, Al Gore.  Crab walk to line 3.

 

THA THANG:

Grab a block…

16 stations.  Perform exercise at the station and move to the next clockwise.  Every 2 minutes a timer will sound – when it sounds, run a lap around the house.  Remember your location and rep and count!  When you return from your lap, pick up where you left off.

Stations were;

  1. 20 Heavy lunges (10 each side)
  2. 40 Shoulder Presses
  3. 30 Heavy LBC
  4. 20 Bobby Hurley
  5. 40 Triceps
  6. 20 BBS with press
  7. 20 Thrusters
  8. 40 Curls
  9. 20 Good mornings
  10. 10 Heels to Heaven (4-ct)
  11. 10 Burpee jumpovers
  12. 25 CMU Swings
  13. 20 Heavy Freddy (4-ct)
  14. 10 Plyo Merkins (10 each side)
  15. 25 Goblet squats
  16. Colt 45

MARY:

PAX choice for the last 2 minutes

CIRCLE OF TRUST/BOM:

When a man has the courage to talk about his struggle, we don’t owe him acceptance.  We owe him something far better – alliance.  We become his allies in battle.  There is zero condemnation – because each one of us has garbage in our heart that we are fighting against.  We don’t accept where he is – we challenge him to be better.  That is iron sharpening iron.

Proverbs 27:17, “Iron sharpens iron, and one man sharpens another.

Proverbs 27:5-6, “Better is open rebuke than hidden love. Faithful are the wounds of a friend…”

MOLESKIN:

From Tooth Fairy, (paraphrased)  It’s hard to be transparent about struggles because society/culture tells us to just ‘man up’.  Let’s father our children better than that – so they can grow up to be emotionally vulnerable in a healthy way.

Aye!!

PRAYERS / ANNOUNCEMENTS:

Prayers for Mrs. and Baby Spotter.  Praise for Stitch’s mom.  Prayers for Shrubbery and Wagon Wheel.

Rainy Q at JUCO

THE SCENE:   60?!?!?  How?  Light rain.  Perfect for a beatdown.
F3 WELCOME & DISCLAIMER:  Skipped for you bunch of veterans.
WARM-O-RAMA:

Phelps

KCP

Seal squats

Tempo Merkins

THA THANG:

Mosey to the new building.

6 Rounds

Each Round perform these exercises then run.

  • 10 Burpees
  • 20 LBCs
  • 30 Merkins
  • 30 SSH
  • 20 Hello Dolly
  • 10 Bobby Hurley

Round 1 – 1 LAP

Round 2 – 2 LAPS

Round 3 – 3 LAPS

Round 4 – 3 LAPS

Round 5 – 2 LAPS

Round 6 – 1 LAP

MARY:

Play the song “Turn it Up” by Oh the Larceny.  Hello Dolly in rhythm with the music.  Every time the lyrics say “Turn it Up” do one Heals to Heaven.

COUNT-OFF & NAME-O-RAMA

5 for bootcamp, 4 for Rush


COT:

Esse Quam Videri (EQV) – To be, rather than to seem.

Strive for authenticity.  Strive to be a HIM and do the things we talk about during the BOM, don’t just listen and let no application take root in your life.

James 1:22-25, “But be doers of the word and not hearers only…the one who looks intently into the perfect law of freedom and perseveres in it, and is not a forgetful hearer but a doer who works — this person will be blessed in what he does.”


MOLESKIN:

 

ANNOUNCEMENTS:

Dec 10 – Oak Ridge Christmas Parade – bring your kiddos and come be on the F3 float!

Dec 21 – Sunrise hike at Clingham’s Dome – see newsletter for details

Dec 24 – Christmas Eve Family Workout.  Bissell Park at 9:00AM

Jan 7 – Convergence at Bomb Shelter