F3 Knoxville

Tag: Wanderer

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

gloom /ɡlo͞om/ (noun) 1. partial or total darkness.

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Cherry Pickers
Bear Crawl in and hi-fives 2x
Motivators 8x
THA-THANG:
YOU VS. YOU WORKOUT #2
1. ~1.5 mile (2,400 meter) run for time
Distance does NOT have to be precise. Should be approximately 1.5 miles – and the same AO-specific route should be run each time this workout is performed (February / August).
2. Max BBS in 1 minute
Partner up. Partner can hold your feet, if desired. Arms crossed at your chest or hands behind your head. Elbows touch your knees on “up”. Shoulders touch the ground on “down”.
3. Max merkins in 1 minute
Partner up. Partner puts his fist on the ground while other does merkins. Chest must touch his fist to count as a rep.
4. Max pull-ups
Max that can be performed before letting go of the bar. No time limit. Modify as necessary if AO lacks a good bar.
5. Max burpees in 5 minutes
Standard “full” burpee with a merkin and a jump. Clap or don’t clap…your choice.

This workout will be used to set your baseline score.  We’ll repeat it in August and you can see how your King is accelerating!

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
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.

Hungry: the 7th pillar
The verse for this pillar is Proverbs 15:14

“A wise person is hungry for knowledge, while the fool feeds on trash.”
Proverbs 15:14 NLT

Stay hungry!!

“For God has not given us a spirit of fear and timidity, but of power, love, and self-discipline.”
2 Timothy 1:7 NLT
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
VQ Workout Friday Messy Hobbs
2/18 Family Workout at The Project at 8a

  • AO RECON WORKOUT!
    • Off-the-books workout to evaluate whether a new AO should be planted
    • Spread the word to men you know in the East Oak Ridge, South/West Clinton, Claxton, and Marlow communities!
    • Saturday, February 25th
      • 7:00AM
      • Melton Lake Park in Oak Ridge – meet at the rowing center
      • Leaders:  Biohack and Mathlete
  • HOUSE PAINTING FOR CARDINAL’S WIDOW
    • Cardinal’s widow and kids will be moving to a new home in the Karns area.  Before they move, they need help painting some rooms.
    • March 18
    • We will supply the paint, tape, drop clothes, and roller covers.  Plan to bring a roller frame and/or your favorite paintbrush – or just show up to work.  We’ll have a registration sheet to sign-up for 2-hour time block(s).  We’d like at least 6 men for each time block – more is better.
    • Leader:  Skeletor
  • WILD AT HEART: BASIC RETREAT
    • March 24-26
    • ~$50 will cover food, lodging, course materials
    • Jacksboro, TN
    • Friday 2:00PM – Sunday Noon
    • REGISTER HERE
    • Leaders:  Survivor and ICP

 

El Momento Adecuado

THE SCENE: 35 degrees and a little windy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby arm circles forward x 11.
  • Baby arm circles reverse x 10.
  • Side Straddle Hops x 10.
  • Tempo Merkins x 10.
  • Mountain Climbers x 10.

THA-THANG:

Mosey to the Courtyard (behind Technology building).

We partnered up and cracked open some Easter eggs, inside the eggs there was different exercises. One person should perform the exercise while the other was running a small loop. After 5 minutes, the small loop became double. The partners switched back and forth during 10 minutes.

Mosey to parking lot in front of the Recreation Center.

We played a game (Wolf vs Sheep). There were three base lines in the parking lot and three different exercises to perform in those lines as follows:

  • 10 Merkins (15 for wolves).
  • 10 Burpees.
  • 20 Squats.

The wolf could not catch the sheep until he completes his merkins, once he completes his merkins, the he can catch as many sheep as possible and then the sheep become wolves. The game will finish when there is no more sheep left. We played the game several times and we changed the rules a little to add some fun :).

Mosey to the CMU pile.

We teamed up.

The person that stayed downhill would perform these exercises:

  • Curls x20
  • Over-head press x20
  • Squat x20
  • Swing x20

The person that jogged to the pull-up bars should perform a ladder pull-up from 1 to 10.

MARY:
NA.
COUNT-OFF & NAME-O-RAMA
13 Intrépidos.
CIRCLE OF TRUST/BOM:
Ecclesiastes 3:1 “There is a time for everything, and a season for every activity under the heavens”. Reflected about the right moment to make things happen.
MOLESKIN:
ANNOUNCEMENTS:
Leadership survey, Escape from Haw Ridge, VQ Week, etc.

Enemies – So Far As It Is Up To You

THE SCENE: Post rain but a not too cold 43 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side straddle hop x 25

Cherry pickers x 5 

Tempo merkins x 10 

Tempo squats x 10

Mountain Climbers (4 count) x 15 

THA-THANG:

Mosey to the coupon pile

  • 1 block for every 2 HIMS
  • Circle up, shoulder to shoulder, facing outward and on your 6, pass the block to clockwise for approximately 1 minute. 
  • At the break, those with the blocks do bench presses. Those without do squats for approximately 30-45 seconds
  • Circle up, pass the block to counterclockwise for approximately 1 minute.
  • At the break, if you did bench press last time, do squats and vice versa. (1 round complete)
  • 2 rounds completed

Mosey to the large parking lot between the coupon pile and the flag

Parking lot suicides 

At each line:

  • 5 head, shoulders knees and toes with merkin (modified to 3 after 2 rounds)
  • 10 monkey humpers
  • 5 get ups 

Mosey to the flag

CIRCLE OF TRUST/BOM:

Sometimes when we are facing an enemy, our effort to do right feels like we are just passing a coupon around in a circle, not building anything. Sometimes it feels like heads, shoulders knees and toes…lots of motion but no movement.

I became a Christian when I was 26. For 16 years, I enjoyed life without enemies…not a single one. That peace was broken recently and it has been the single biggest challenge of my faith to date. Maybe it was Satan attacking me or maybe it was providential that I should prepare for it but I taught a class at church about ‘Dealing With Enemies.’

The key to dealing with any challenge, including an enemy is Romans 12:18 – If possible, so far as it depends on you, be at peace with all men. This takes away the excuse of what they have done to you or how they react or ignore your efforts to reconcile. I simplified that to myself as ‘I can’t say anything or do anything that would keep me from asking them to have a Bible study in the next breath.’ This is ultimately handling the situation in a way that is beyond reproach.  

In context, vs 18 is surrounded by additional guidance: Romans 12:​​14 Bless those who persecute you; bless and do not curse. 15 Rejoice with those who rejoice, and weep with those who weep. 16 Be of the same mind toward one another; do not be haughty in mind, but associate with the lowly. Do not be wise in your own estimation. 17 Never pay back evil for evil to anyone. Respect what is right in the sight of all men. 18 If possible, so far as it depends on you, be at peace with all men. 19 Never take your own revenge, beloved, but leave room for the wrath of God, for it is written, “Vengeance is Mine, I will repay,” says the Lord. 20 “But if your enemy is hungry, feed him, and if he is thirsty, give him a drink; for in so doing you will heap burning coals on his head.” 21 Do not be overcome by evil, but overcome evil with good.

Be beyond reproach.

The Perfect Gift: Time

THE SCENE: Clear and a crisp 28 degrees
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:

SSH-cadence x 20
Arm circles-cadence each direction x 16
Cherry pickers x 10
30 sec on own

THA-THANG:

Mosey to open square with short wall

  • Dips x 20
  • step ups x 20
  • Heels to heaven x 20

Mosey to back hill/circle drive, 3 corners Pyramid over and back

1st and 3rd corner

  • 5 burpees
  • 10 Merkins
  • 15 BBS
  • 20 squats

Top of Pyramid

  • 20 squats
  • 15 BBS
  • 10 Merkins
  • 5 burpees

Mosey to Coupon pile

  • Overhead press with CMU/coupon x 20
  • Stairs up, core exercise of choice, stairs down
  • Swings with CMU/coupon x 20
  • Stairs up, core exercise of choice, stairs down
  • Heavy Squats x 20

Mosey to parking lot

  • 10 calf raises on curb
  • Run to first line, 5 burpees, back to curb, 10 calf raises
  • Run to 2nd line, 10 merkins, back to curb, 10 calf raises
  • Run to 3rd line, 15 BBS, back to curb, 10 calf raises
  • Run to 4th line, 20 squats, back to curb, 10 calf raises

Mosey to flag

  • Flutter kicks x 20
  • Hello dolly x 20
  • Pickle poppers until time

CIRCLE OF TRUST/BOM:

Went through story of book by CFA

The reason I tell that story is to help illustrate how our time can be the perfect gift. There are only 24 hours in a day so how we spend our time is important. It doesn’t matter how much we make or how much stuff we have, our time is limited.

So I have 3 challenges to put out there:

  • Be more intentional/present in current situations. Easiest and doesn’t require sacrificing time
  • Find someone (friend/family) to spend more time with
  • More time in the word-study the Bible, not just read

James 4: 13-14

Come now, you who says, “Today or tomorrow we will travel to such and such a city and spend a year there and do business and make a profit.” Yet you do not know what tomorrow will bring – what your life will be! For you are like a vapor that appears for a little while, then vanishes

Leave you with this quote from C.T. Studd, England’s most famous Cricketer. Most famous cricket player at the time and quit to become a missionary

“Only one life, ‘twill soon be past; only what’s done for Christ will last” –

MOLESKIN:
My first VQ. Thanks to all who came out and enjoyed the gloom with me.