F3 Knoxville

Tag: Wanderer

Forgiveness

THE SCENE: cool spring rainy morning at JUCO.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 tempo squats, 10 harry Rockettes, 5 cherry pickers
THA-THANG:
This workout is inspired by the burpee mile. The first set is the burpee mile. 12 burpees followed by 1, 1/4 mile lap. Repeat 4 times. Next mile challenge is squats followed by merkins.

  • 25 squats each lap
  • 25 Merkins each lap

MARY:
No time!
COUNT-OFF & NAME-O-RAMA
6 PAX got it done!
CIRCLE OF TRUST/BOM:
“Then summoning him, his Lord *said to him, ‘You wicked slave, I forgave you all that debt because you pleaded with me. Should you not also have had mercy on your fellow slave, in the same way that I had mercy on you?’ And his Lord, moved with anger, handed him over to the torturers until he should repay all that was owed him. My heavenly Father will also do the same to you, if each of you does not forgive his brother from your heart.”

Matthew 18:32‭-‬35 NASB1995

If we fail to forgive those who sin against us, the Father will also not forgive us. We are to forgive in the same way that God does: continually.

Peter thought he was being generous.

“Then Peter came and said to Him, “Lord, how often shall my brother sin against me and I forgive him? Up to seven times?” Jesus *said to him, “I do not say to you, up to seven times, but up to seventy times seven.”

Matthew 18:21‭-‬22 NASB1995

However, this wasn’t acceptable either. No matter how many times we sin, if we repent (1 John 1:9), God will forgive us. We must give our fellow mankind the same forgiveness.

MOLESKIN:
YHC knew that this was an ambitious plan, but everyone put in a lot of work and got through as much as possible. Way to push!
ANNOUNCEMENTS:
Painting this weekend at Cardinal’s widow’s place.

JUCO March Metric UvU

THE SCENE: 41° dry & calm – will will be wishing for that in 6 months
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Harry Rockets, Cherry Pickers, 8 Count merkins, Baby Arm circles, and a short lap around the parking lot.
THA-THANG:

Line up at 1st line
Start the timer.  We used 2 parking spaces as the lines.
All PAX perform each exercise for 1 full minute (no rest interval between sets).
After each 50 reps, move forward one line.
Immediately following the 10th set (no rest), perform 5 minutes of CMU Thrusters (keep counting toward your total # of reps).
Total duration: 15 minutes

1-minute of CMU OHP
1-minute of CMU Goblet Squats
1-minute of CMU Bent Over Rows
1-minute of CMU BBS
1-minute of CMU Biceps curls
1-minute of CMU Lunges
1-minute of Derkins (feet elevated on CMU)
1-minute of CMU LBCs
1-minute of CMU Triceps extension
1-minute of CMU Deadlifts
5-minutes of CMU Thrusters

Record 1st Round # of reps
Rest 3 minutes

Now…REPEAT the full routine – starting over with your rep count

Great work 7 HIMS + a runner:

Log your scores here: Form

CIRCLE OF TRUST/BOM:
Gal 2:20 Now…REPEAT the full routine – starting over with your rep count
I have been crucified with Christ, it is no longer I who lives but Christ who lives 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.

From AW Tozer, Crucified Life: last time I spoke of living the crucified life – it has a currency. We have to give some things up. Pay something.  This is not salvation – Jesus Christ paid that price in full, but for our sanctification, it costs something.
We looked at Fun
Also consider: Safety |Convenience |Popularity| Worldly Success

Let me be clear, these are not things we have to give up – but if God asked us to, would we.
Would we write the check that says.
All our security and safety?

It would be safer to be at a gym where no one is going to ask you to lead
It would be safer to store up more treasures on earth in case things fall apart in the future
It would be safer to stay in comfortable, familiar settings and not risk it

It would be safer to not go on that missions trip.

It would have been safer for Bonhoeffer to stay in England and not fight the evil of Nazi Germany.
But God calls us to live the crucified life because it is worth it. Eternity is on the line
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Wed Still Open.  Build your escape from Haw Ridge teams.  Painting Cardinal’s widow’s house Saturday

Bringing Habits HOME – Year 2

THE SCENE: 41 and windy
F3 WELCOME & DISCLAIMER: Administered

WARM-O-RAMA:

  • SSH x20 (IC)
  • Cherry Pickers x5 (IC)
  • Little Baby Arm Circles (IC) x10, both forward and reverse
  • Dive Bombers x5 (IC)
  • Squats x10 (IC)
  • 30 seconds on your own

THA-THANG:

Mosey to the quad.

Ghostman Baseball -Split into two teams. First team runs to first, completes the exercise, returns home while the other team does the Home exercise. Switch when running team returns. Second round: Run to 1st, do the exercise, run to second, do the exercise, return home. Continue the pattern until you reach home. You do not need to run back from home.

  • First Base
    • 15 Merkins
    • Big Boys at Home
  • Second Base
    • 30 Smurf Jacks
    • American Hammers at Home
  • Third Base
    • 5 Burpees
    • Flutter Kicks at Home
  • Home Plate
    • 30 Squats
    • Plank at Home

Mosey towards the duck pond and stop for 50 Boosters (Toe Merkins) on the curb

  • Welsh Dragons up the hill near the duck pond parking lot (bear crawl forward x4, 1 merkin, tap each shoulder, plank jack – repeat and increment merkin, shoulder tap, plank jack each time until you get to 10 or your arms fall off!)

Mosey to parking lot west of the flag.

  • Seven of Diamonds (7, 14, 21, 28 of each exercise) at the four light poles
    • Split back into same two teams from baseball.
    • One team will do exercises clockwise and other will be counter-clockwise. First team to complete all exercises wins.
    • Round 1 – Squats
    • Round 2 – LBCs
    • Round 3 – SSHs (single-count)

MARY:
PAX choice for a few rounds to finish out
COUNT-OFF & NAME-O-RAMA
12 total – 6 Bootcampers and 6 RUSHers
CIRCLE OF TRUST/BOM:

It’s been right at one year since I led my first F3 Q. Over that time, several things have changed in my life. I’m now a father of 3. I’ve changed jobs. Despite the changes in my personal and home life, F3 has been a constant steady source of encouragement, wisdom and physical strengthening.

I’ve participated in a convergence at JUCO, a CSAUP at The Asylum, Brolympics, and a memorial Q for Cardinal. Every one of these events was a ton of fun, but there’s something deeper just below the surface if you take a minute to pause, look for, and appreciate it.

Each of you here has that thing within you and I know it because you are here this morning. You set an alarm, you got up and drove here when most people are still in bed. You were intentional.

Intentionality is one of the things F3 has given me over the last year. I’m by no means perfect but I’m better than I was before.

My challenge to you this morning is to pick one part of your life and be more intentional in pouring into it the rest of the week. It could be your marriage, a friendship, your children or maybe even a hobby for yourself. Whatever it is, be intentional because that’s how change is made and that’s how we get better.

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

3/18 – Painting for Cardinal’s widow
4/14 – Escape From Haw Ridge (pre-order a shirt by 3/10 if you want one)

 

RunNGun…

THE SCENE: 44 degrees with a full moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Tempo squats
Cherry Pickers
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
10 Hairy Rockettes
10 Windmills in cadence
5 burpees on your own
THA-THANG:
Single File Mosey with the HIM in the back sprinting to the front

  • BBS
  • Side 2 side lunge with a shuffle from one line to the next facing the tree line
  • 20 Flutter kicks
  • Side 2 side lunge with a shuffle from one line to the next facing the school
  • 20 BBS with claps

    Single File Mosey with the HIM in the back snaking to the front to the coupon pile

  • 30 curls
  • Run stairs
  • 5 pull ups/10 LBCs Rinse and repeat
  • 20 Curls
  • Rifle carry to the Stadium
  • Bear Crawl to the top with CMU
  • Rifle carry to the coupon pile and put your coupon up

Single File Mosey with the HIM in the front falling off for 2 burpees

  • 20 Crunchy Frogs
    Single File Mosey with the HIM in the front falling off for 2 burpees

    • 20 Rainbow Drops

Sprint fron Crosswalk to crosswalk.

Single File Mosey with the HIM in the front falling off for 2 burpees

    • 20 Pendilum Crunches
    • 20 dips
    • Bear Crawl across the street and crawl bear back
    • 20 dips
  • Columbine drills:
  • side shuffels x2, high skips (no smiles), and walking lunges

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:
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.

Lover: the 9th pillar
The verse for this pillar is Mark 12:30-31

“And you must love the Lord your God with all your heart, all your soul, all your mind, and all your strength.’”
“The second is equally important: ‘Love your neighbor as yourself.’ No other commandment is greater than these.””
Mark 12: 30-31

Be a lover of Christ. LEAD WITH LOVE ❤️

I spoke about losing my cool with someone who honked at me during my run yesterday. I was super embarassed after the fact. I was not a High Impact Man… I was a clown and felt like it.

It’s not about how hard we fall, it’s about how we pick ourselves back up. I’m thankful we have a forgiving God. I hope the gentleman that honked at me, knows I was out of character, and that I actually love him (even though my actions did not show it).

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Painting for Cardinal’s widow 3/18 in Karns

Need a JUCO representative for Hardship Hill Obstacles

 

Gloomin’ the Cube

THE SCENE: 55 degrees with heavy fog.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
Hairy Rockettes
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Tempo squats

THA-THANG:
Mosey to Tomorrow Poke stopping for Soul Claps and 5 burpees.

Circuit using the runner as a timer or setting 1 min timer if there was no runner.

  • Run stairs
  • Sledge hammer swings
  • BBS w/ 10 lb med ball
  • Mountain Climbers
  • Dips
  • Ladder drills
  • Jump rope
  • Flutter kicks
  • Merkins
  • KB swings w 35 lb

MARY:
20 CMU curls
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.

Humble: the 8th pillar
The verse for this pillar is Proverbs 18:12

“Haughtiness goes before destruction; humility precedes honor.”
Proverbs 18:12

Being humble doesn’t mean to think less of yourself, but to think of yourself less
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.