F3 Knoxville

Tag: Wanderer

Enjoying the morning

AO: juco
Q: Dart Gun
PAX: Guardrail, Survivor, Wheelchair (Jonathan Perelman), Wanderer, Booster, Lt. Dan, Dart Gun
FNGs: None
COUNT: 7
WARMUP:
Harry rockets
Tempo merkins
Grady corn (couldn’t remember the name so we ran with T-claps)
Motivators from 8

THE THANG:
Mosey to the strip mall

20 ct for each workout
Corner 1:

Derkins
American hammers
Squats

…lunges to next corner

Corner2:
Mtn climbers – 2 count
Heels to heaven
Carolina DD

…bernie

Corner 3:
Burpees
Merkins
Peter Parker

…broad jumps

Corner 4:
Hello dolly
Wide merkins
Squat jacks

…mosey

MARY:
Dealers choice:
Squat hops with a 5-count pulse
Flutter kicks
Superman
Imperial walker
T-Claps
Pickle pounders

ANNOUNCEMENTS:
Dad Camp

COT:
I’ve had a few times where I’ve been challenged with some unexpected changes that have directly affected my and my families lives.

It’s natural for most of us to immediately respond emotionally whether externally or internally, and to start thinking of defensive measures or responses. But..if were honest…how often do we smile and think of how great an opportunity it is for our spiritual life or that we’re blessed with another challenge?

While that may not be normal for anyone, think about where you turn for support? Do you vent or call a specific person that you think will give you the answer you want to hear? How long does it take you to come to the prayer?

If our faith is Luke-warm or we don’t have a solid foundation, is not difficult to be affected by small challenges/storms.

It’s all like prepping and practicing…when something sudden and unexpected happens, the natural instant is based on what thoughts and muscles you frequently have or use.

1 Corinthians 15:58
“Therefore, my beloved brothers, be steadfast, immovable, always abounding in the work of the Lord, knowing that in the Lord your labor is not in vain.”

What’s in a Name

AO: juco
Q: Lt. Dan
PAX: Guardrail, Trash Panda, Cheap Ride, Erector, Wanderer, Wheelchair (Jonathan Perelman), Fetch
FNGs: None
COUNT: 8
WARMUP:
– SSH – 15
– Windmill – 15
– Chery Picker 15
– In Cadence merkin – 10
– Roll over – V-ups – 15
– Flutter Kick 15
– Stretch on Own – 30 sec

THE THANG:
Mosey – Courtyard Wall
Drop for 10 Burpee’s on call
Series of 4, then lap:
– Dips – 25
– Incline Meerkin – 25
– BBS – 25
– VUP – 25

MARY:
PAX Choice: Flutter Kicks, Hillbilly Walker, Johnny Walker, Tempo Merkin
ANNOUNCEMENTS:
Dad Camp

COT:
I had the honor of joining Mr. Wanderer and his family at their church this past Sunday. And, while the sermon was based on the importance of doing Good Work, the thing that I kept hearing over and over and over again both in the sermon and in the music was an emphasis on God’s Name. If it had been only one reference, I would have thought – well, ok we should certainly respect the name of God. However, this was such a frequent refrain throughout the event it I began to over analyze… again. Then, there was that Ahh ha moment – Why such emphasis on the word “Name”? and His Name in general? So, what I surmised is that the name of God and His son Jesus is above all others. The name represents all that God represents. Since His name is clean, and above all others, and His name is truly beyond reproach and should be exalted above all else, what does that say about our personal names? Yikes! That’s a high bar to set for ourselves, right? To respect our name as we would His own? Well heck, have any of us ever fallen short of these expectations? Have we done things that we are not so proud of? Have we disrespected our name or the name of others? And, are my own transgressions so great that I should just crawl in a hole and stop trying? That hardly seems fair. No, he is a fair God, and a righteous God – and thank God he offers Forgiveness. As each of us go out into our communities this week, I encourage us all to practice forgiveness of others and also of ourselves.
What I remember growing up is how my mother always told me that the most important possession in life is our reputation, and that our reputation is all we take with us when we are no longer here.
And so I I found the following excerpt from…
Bible, Matthew 6:14-15: “For if you forgive other people when they sin against you, your heavenly Father will also forgive you. But if you do not forgive others their sins, your Father will not forgive your sins.”

The life of a Christian

AO: juco
Q: Erector
PAX: Butterknife, Dart Gun, Guardrail, Fetch, Love Shaq, Ike, Wanderer, Erector
FNGs: None
COUNT: 8
WARMUP:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan Night Club, 10 tempo squats, 5 cherry pickers, 10 Harry Rockettes
THE THANG:
Mosey to the coupon pile. Grab a block. After performing each of the following, run up the steps and alternate between 5 pullups and 5 toes to bar.
-25 OHPs, goblet squats, curls, lunges, merkins, squat jumps
Mosey to the courtyard and stop at the brick benches. Do 20 step ups and run a lap, stopping to bear crawl each of the short legs of the loop. Repeat with pickle pointers and Freddie Mercury.
MARY:
PAX choice Mary exercises: flutter kicks, LBCs, planks, tempo squats, SSH
ANNOUNCEMENTS:
Dad camp
COT:
The life of a Christian…
Some would say that this is a life of restriction, rules, and lack of fun. I would disagree. It is true that the Bible teaches a standard to live by. Yes, there are commandments to follow, and that means avoiding what much of the world would consider “fun” in some cases. However, what is missed by this viewpoint is the intent behind those commands. Take for example the law against drunkenness. There may be some temporary pleasure in this, but there are many possible negative consequences: damaged families, health concerns, risk of injury, etc. God’s way is better because it shields us from those negative consequences. God always has our best interests in mind. He demonstrates this ultimately by sending His son, Jesus Christ, to live as a human, experience all the temptations that we do without sin, and then sacrifice Himself for our sins. He did not deserve death; we do.
Romans 5:6-9 NASB1995
[6] For while we were still helpless, at the right time Christ died for the ungodly. [7] For one will hardly die for a righteous man; though perhaps for the good man someone would dare even to die. [8] But God demonstrates His own love toward us, in that while we were yet sinners, Christ died for us. [9] Much more then, having now been justified by His blood, we shall be saved from the wrath of God through Him.
The Christian life is the best kind of life. If anyone ever wants to talk more about this, I am always happy to discuss.

Sorry Circle

AO: juco
Q: Guardrail
PAX: Wheelchair (Jonathan Perelman), Lt. Dan, Love Shaq, Wanderer, Booster
FNGs: None
COUNT: 6
WARMUP: Usual suspect. Windmill, SSH, Thai Chi Warrior, cherry pickers, tempo merkins and tempo squats.

THE THANG: Stop at the guardrail for some dips, then head to the circle of 5 cones set up. 1 team clockwise, 1 team counterclockwise. at Each cone do 20 of the written ab exercise. When opposite teams intersect, “Rock”(squat), “Paper” (Burpee), “Scissor” (Star jump) to see who has to go back to the previous cone to do 10 before moving on. Move the marker with each lap. The other team will be moving it back. Game on. Repeat with Arm and then leg exercises. Might have worked better with more guys

MARY: Small campus tour, Core work, Calf raises, etc.

ANNOUNCEMENTS: Dad camp mid aug

COT:
A look at Hebrews 4:13: We do not have a high priest who is unable to sympathize, but who was tempted in every way like us but was without sin.

When we suffer, find someone to encourage, learn from it and don’t waste your suffering. Also, know that Jesus knows your pain and you are not alone. If that’s covid or physical pain or an injury, or disappointing progress or an emotional hurt, Jesus has been there and wants you to lean in to knowing Him more.

CMU rescue and Circle of rando

AO: juco
Q: Guardrail
PAX: Windex, Lt. Dan, Booster, Wanderer, Waffles, Erector
FNGs: None
COUNT: 7
WARMUP: Usual suspects, SSH, Windmill, Tempo Merkins, Tempo Squats

THE THANG: Found some “lost” grass covered CMU’s and carried them back to the pile. At regular intervals stopped for ABC, 123 – that’s Arms, Base and Core in 10, 20 and 30. Things like curls, dips, merkins for A. Squats, monkey humpers and hopping up loading docs for B. Flutter kicks, Heavy lbc, and similar for C. Threw in some burpees, Irkins, box jumps, derkins, and one legged burpee (to look like Lt. Dan) and then played some frisbee with penalty for dropping, till mary.

MARY: Freddy Mercury, Cherry Pickers, Imperial walkers.

ANNOUNCEMENTS: Service Project tomorrow, Cove Next Saturday, Meal train for Maddie and Windex. Details in the next post.

COT: 2 Kings show that we as dads have a great deal of influence on the trajectory of our kids lives. Will our legacy to our kids be a good rut or one they have to get out of? Communicate with your kids, apologize often and speak of the hard things. And thank God for Jesus making a way for God to be our heavenly father that frees us, and them from the generational sin we see so much of (now and in the OT)