F3 Knoxville

Tag: Wanderer

Forgetting the Past

THE SCENE Chilly and 30 degrees, otherwise nice

WARM-O-RAMA:

SSH x 20
5 Burpees OYO
Mt Climbers x 15
Tempo Merkins x 15
Freddy Mecury x 30
Tempo Squats
Baby Arm Circles

THA-THANG:

Mosey to Sophomore Hill
4.5 Corners — 20 Burpees > 30 Squats>5 pullups > 40 Merkins > 50 flutter kicks
Mosey to the Picnic Tables
Dora-up: 100 Dirkens, 200 Hello Dolly, 300 Squats (DNF)

 

MARY:
Pickle Pounders, Flutter Kicks, LBCs

CIRCLE OF TRUST/BOM:

Phil 3:13-14
13Brothers and sisters, I do not consider myself yet to have taken hold of it. But one thing I do: Forgetting what is behind and straining toward what is ahead, 14 I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus.

MOLESKIN:

While we take time this Christmas season to reflect and prepare to experience the joy of Jesus’ birth, it can be a trying time for some as the draws to a close.  Let us forget those things we have left done (and those things that we shouldn’t have done) and press forward towards the goal for which we have been called heavenward

ANNOUNCEMENTS:
F3 Christmas party this Saturday at Butter Knife’s house!

Generosity Requires An Attitude of Gratitude

THE SCENE: 55 and the rain was gone…almost not like the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops (IC) X 10
  • Cherry Pickers (IC) 4 CT X 10
  • Overhead Claps X 10 (IC)
  • Tempo Squats (IC) 4 CT
  • Hand Release Merkins X 10
  • Mosey

THA-THANG:

CMU Work

  • 20 Overhead Press
  • 20 Tricep Extension
  • 20 Bentover Rows
  • 20 Curls
  • 20 Squats
  • Run around the block
  • Rinse & Repeat

MARY:

  • 20 Hello Dollies
  • 20 Big Boy Situps
  • 20 Flutterkicks
  • 40 LBCs
  • 1 minute plank
  • 20 Pickle Pounders
  • 20 Merkins
  • 20 Squats

COUNT-OFF & NAME-O-RAMA

13 men including Bagger visiting from Atlanta – Bagger is an OG from JUCO and moved 4 four years ago

CIRCLE OF TRUST/BOM:

What is Generosity?  It can be defined as “the virtue of giving good things to others freely and abundantly.” When we think deeply about this definition, three parts stand out clearly. Generosity is giving “good things”, giving “freely”, and giving “abundantly.”

We can deepen our experience of generosity by moving from acts of generosity to cultivating an attitude of generosity. When we embody an attitude of generosity, the good things we share expand out from deep within our hearts as an offering of freedom.

When we practice generosity, the “good things” that we give can take many forms. Certainly, some “things” are tangible items like toys, blankets, and food. Giving material things to help others is both a valuable and needed act of generosity. We can also give things like our time, our talents, and our full presence when we serve.

There is a very important lesson surrounding generosity: everyone connected to generosity wins – the recipient, the giver, and all who learn of it. Generous living is a wonderful way to live!

SHOW UP!!!  By showing up to make other’s loads lighter!

As you grow older, you will discover that you have two hands, one for helping yourself, the other for helping others.  Audrey Hepburn

Matthew 25:40-45 New International Version

40 “The King will reply, ‘Truly I tell you, whatever you did for one of the least of these brothers and sisters of mine, you did for me.’

41 “Then he will say to those on his left, ‘Depart from me, you who are cursed, into the eternal fire prepared for the devil and his angels. 42 For I was hungry and you gave me nothing to eat, I was thirsty and you gave me nothing to drink, 43 I was a stranger and you did not invite me in, I needed clothes and you did not clothe me, I was sick and in prison and you did not look after me.’

44 “They also will answer, ‘Lord, when did we see you hungry or thirsty or a stranger or needing clothes or sick or in prison, and did not help you?’ 45 “He will reply, ‘Truly I tell you, whatever you did not do for one of the least of these, you did not do for me.’

MOLESKIN:

Some of my information I received from All-Pro Dad’s; I’m speaking about “generosity” this Friday to 225 fathers and kids at Hardin Valley Elementary School

ANNOUNCEMENTS:

  • Sign up to Q/VQ
  • Christmas Party at Butterknife’s this weekend
  • Christmas Parade opportunities coming up
  • If you will be JUCO’s point person for Hardship Hill, let Butterknife know

Looking good in the neighborhood

THE SCENE: A chilly 26 degrees, but we warmed up soon enough

WARM-O-RAMA:

Quick jog
SSH
Windmill
Tempo Squats
Tempo Merkins
Baby Arm Circles

THA-THANG:

Mosey to JUCant Hill do the following at each light pole
15 Burpees
30 Freddy Mercurys
45 Merkins
60 Squats
In front of Anytime Fitness, we did SSH & Mt Climbers to entice others to join us in the gloom
Mosey to JUCOmanjaro
60 Squats
45 Merkins
30 Freddy Mercuries
15 Burpees
A little Mary at the top
Mosey to Maple Street parking lot, grabbed some guardrails to do Dips and Dirkens

MARY:
Had about 4 minutes of core

CIRCLE OF TRUST/BOM:
Mark 10:45
MOLESKIN:
Tremendous respect for the proactive nature of the group (demonstrated in working out in the gloom).  A call to service should be our heart’s cry – and glorifying God in our chosen vocation.

ANNOUNCEMENTS:
4 parades upcoming around Knoxville, great opportunity to spread the mission/vision of F3 and get more to join us in the gloom!

Up, Down, and Around

THE SCENE:

Few clouds, 39 Degrees and dry

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
1. Cherry Pickers (x5), 2. BACF (x10) 3. BACB (x10), 4. SSH (x20), 5. Mountain Climbers – (40 on your own), 6. Toe Merkins (30 OYO)

THA-THANG:

Mosey to the coupon pile with 3 stops for Mary (Boxcutters, Freddie Mercury’s, Flutter kicks).

At the coupon pile, grab a CMU (for some exercises). Will start with 10 burpees and then run a lap around the Physical Plant building. Will lap after each exercise group, so after first lap you will do 20 OHP, lap, etc.

(10) Burpees

(20) OHP

(30) Curls

(40) SSH

(50) Squats

(40) second plank

(30) Tricep Press

(20) Merkins

(10) Upright Rows

Mosey back to COT with 3 stops for (Bear Crawls, Scissor kicks, Imperial Walkers)

COUNT-OFF & NAME-O-RAMA

19 HIMS including RUSH

CIRCLE OF TRUST/BOM:

Thankful to be back after a week + absence. I went to Nashville for a few days to visit my parents. Thought I had avoided the local school bug being gone but it turned out that I caught a case of the flu anyway. It was a very mild case but I did have fever on and off for two days. I worked from home and recovered over the weekend.

While away and as we move into a time of Thanksgiving, I thought about how fortunate I was to have a job that allowed me some flexibility while I was sick. I was thankful to have loving parents to visit, thankful for my kids, and my close friends here in Knoxville. I’m also thankful for the men continuing to lead and encourage here at F3.

1 Thessalonians 1:2-10

In 1st Thessalonians, Chapter 1, Paul is writing to the church there in Thessalonica and gives thanks to them for their work of faith, labor of love, and steadfastness of hope in times of great suffering and persecution. They became examples and encouragement for other Christians in the area and they did this with the “joy of the Holy Spirit”. Paul was thanking God for them. At the end of the chapter, Paul says “you turned to God from idols to serve the living and true God and to wait for his son from heaven, whom he raised from the dead, Jesus who delivers us from the wrath to come.”

In many ways, you guys today are encouraging others with how YOU lead and serve. And I want to thank God for each one of you. You are being an example and positive influence to me and those around you. That makes a difference and it deserves recognition. So take some time to think about that. Think about and be thankful for how God has chosen you to be his sons and how he has called you out to shine light. Remember that as sons we have already been delivered from the wrath to come. Take that reality into the upcoming holiday season. Keep your eyes on Him and you will not only be more thankful for his blessings, but you will also continue in your blessing of others.

Shamelessly Stealing Great Workouts!

THE SCENE: 28 degrees and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
10 Windmills in cadence
2 each of the following GET UP.  NAVY SEALS Burpies , V-UPS, IRON MIKES, MERKINS, BIG BOY SIT UPS, MT. CLIMBERS, AMERICAN HAMMERS, SIDE STRADDLE HOPS, BEAR CRAWL into each other, SQUATS

THA-THANG:
• Mosey with the person in the back sprinting to the front to big parking lot
• This was originally done on a football field we improvised using cones and parking spaces.EXERCISES AT EACH GOAL LINE AND EVERY 10 YARD LINE.  ONCE YOU COMPLETE THE 1ST EXERCISE RUN DOWN THE FIELD AND BACK . REPEAT THE FIRST EXERCISE MOVE UP 10 YARDS AND DO THE NEXT EXERCISE, RUN DOWN THE FIELD AND BACK REPEAT THE 1ST 2 AND MOVE TO THE 3RD.  AND SO ON.1 MOVEMENT EVERY 10 YARDS, STARTING AT THE GOAL LINE. 1 GET UP.  5 NAVY SEALS , 10 V-UPS, 15 IRON MIKES, 20 MERKINS, 25 BIG BOY SIT UPS, 30 MT. CLIMBERS, 35 AMERICAN HAMMERS, 40 SIDE STRADDLE HOPS, BEAR CRAWL 10 YARDS, 50 SQUATS
• Mosey back to the flag

MARY:
Flutter kicks in cadence
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.

The master has failed more times than the inexperienced have ever tried. Let’s learn from our mistakes.

Respect: the 3rd pillar
The verse for this pillar is Matthew 7:12

“So in everything, do to others what you would have them do to you, for this sums up the Law and the Prophets.”
Matthew 7:12

Provide Security

“Respect everyone, and love the family of believers, fear God, and respect the king.”
1 Peter 2:17

I have a lot of respect for you gentlemen. Not only for showing up and putting in the work, but how you live by example and practice what you preach.

I have so much respect for all of you. You challenge me during the workouts and then even more so afterwards. Commission does a fantastic job of this. He’s constantly giving back to the community. Kick Flip is another example. I mean when we were laid up with COVID he brought us board games and doughnuts. Let’s continue to challenge each other.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.