F3 Knoxville

Tag: Wanderer

Fibonacci Unity

THE SCENE: Upper 60s. Dew on the ground. Fibonacci about to happen
F3 WELCOME & DISCLAIMER – Administered + cell phone check
WARM-O-RAMA:
IC Moroccan Night Club x 10
IC Imperial Squat Walker x 10
IC Hillbillies (thanks to Kick-Flip for introducing me to this one!)
OYO Lunges in Place x 5 each leg
IC Tempo Merkin x 7
IC Tennessee Rocking Chair x 10
OYO Flying Squirrel x 5
IC Dancing Bear x 10

THA-THANG: Fibonacci time!

Mosey toward coupon pile. Stop along the way to do some exercises and build up the current Fibonacci number (start with 0 and add the previous two numbers together to get the current one)

  • 0 Star Gazers, 0 Fartsacks
  • 1 ea x Burpee, Donkey Kick
  • 1 ea x Squat Jump, Jumping Spider (0 + 1 = 1)
  • 2 ea x Burpees, Donkey Kicks (1 + 1 = 2)
  • 3 ea x BBS, Flutter Kicks (IC) (1 + 2 = 3)

Upon arrival at the CMU pile, each PAX grabbed a CMU and did:

  • 5’s Heavy American Hammers (bottom of the steps), Pull-ups at the top

Mary at the end fro PAX who finish before the 6.
After 5’s, mosey to Freshman Hill

  • 8’s with CMU’s: Monkey-humping goblet squat (leave CMU at bottom of the hill), Bobby Hurley’s (at the top of the hill)

Q cut this short as it was brutal and we returned the CMU’s to their home. Mosey to the newer back parking lot beside Sophomore Hill

  • 13’s next: (Air) Thrusters (originally planned to be at Freshman Hill with CMU’s), LBC’s

Mosey to other parking lot.

  • 21 each: Single count dancing bears, single count merkins

Mosey to other half of parking lot.

  • 34 each: Merkins, single leg calf raises

MARY:
Mosey to AO with just enough time for 30 seconds of pickle pounders (and even invented a new exercise – the pickle jumper where forearms stay on the ground but toes come off the ground when hips are elevated)
COUNT-OFF & NAME-O-RAMA
9 men at the beatdown but 9 men built up.

COT also added 10 yes TEN guys for JUCO Rush).

All HIMs. Not a Fibonacci number but maybe next time we can get to 55 (the next Fibonacci number)
CIRCLE OF TRUST/BOM:
Guardrail sent me a text ~2 months ago asking me what I’d been working to memorize lately. I’d been slacking on Romans 15:1-7 but I determined that week I’d memorize it. It’s been an encouragement to me since then:

15 We who are strong have an obligation to bear with the failings of the weak, and not to please ourselves. 2 Let each of us please his neighbor for his good, to build him up. 3 For Christ did not please himself, but as it is written, “The reproaches of those who reproached you fell on me.” 4 For whatever was written in former days was written for our instruction, that through endurance and through the encouragement of the Scriptures we might have hope. 5 May the God of endurance and encouragement grant you to live in such harmony with one another, in accord with Christ Jesus, 6 that together you may with one voice glorify the God and Father of our Lord Jesus Christ. 7 Therefore welcome one another as Christ has welcomed you, for the glory of God.

We live in such a time of division. There’s so much information out there. But we can be unified in bearing with the failings of the weak (and admitting when we are weak so our brothers can do this for us). We can choose to bear with those failings (meaning it will be harder for us) and letting whatever scorn and reproach fall on us, remembering that Jesus did it for us. Then as we spend time in the Word, the things that were written in former days, we will endure and be encouraged from those and THAT will give us to glorify God with one voice as a barbershop quartet or a magnificent choir ends on the same note and you get goosebumps from the sound. That is how God will work in and through us as we do these things.

MOLESKIN:
Praise for Guardrail’s daughter’s stomach issues being able to be treated with medication. Continued prayer for Jitters Dad (Stem Cell treatment begins this week) and Spotter & Gump’s mom (doing well but still undergoing chemo). Pray for Butterknife’s vasectomy on Friday.

ANNOUNCEMENTS:
Sign up for a Q or ask me or another PAX to co-Q with you. F3 is about ISI (Proverbs 27:17) and as HIM’s we are called to humbly lead.

BIG 3 BEATDOWN FRIDAY

THE SCENE: 60s and misty

F3 WELCOME & DISCLAIMER – Complete + COVID

WARM-O-RAMA:
Cherry Pickers x7 (IC), Windmills x7 (IC), Tempo Squats x7 (IC), Tempo Merkins x7(IC)
THA-THANG:
Divide PAX  (24) into 3 teams.  Mosey to bottom of Mt. Juconte.  Three stations separated by a comfortable distance.  Each team starts at a different station.  Teams rotate stations (1-2-3) every time station 1 is completed.  Stations:

  • Station 1 (cardio) – Mosey up Juconte, 3 Burpees at every tree (21 Burpees total). When complete, mosey to Station 2 and bump that team to Station 3.
  • Station 2 (core) – At one cone perform 100 LBCs, Frog Jump to next cone and perform 100 Flutters. Repeat until Station 1 team is done. When “bumped” by Station 1 team, mosey to Station 3 and bump that team to Station 1.
  • Station 3 (strength) – 6 trees in the median.  Teams work their way up one side performing 10 merkins at every tree, then back down the other side performing 10 squats at every tree. Repeat until bumped to Station 1.

Each team got to do each Station twice.  Mosey back to shovel flag parking lot.

JELLY ARMS/JELLY LEGS – (ARMS) PAX hold six inches for time, then perform reps of merkins as called by the Q (three rounds), PAX hold an Al Gore for time, then perform reps of squats as called by the Q (three rounds).

MARY:  Freddy Mercury (assist from Erector – thanks, dude!), Flutter Kicks

COUNT-OFF & NAME-O-RAMA
24 HIM

CIRCLE OF TRUST/BOM:
Words are powerful.  God says so.  Throughout the Bible we see a constant theme where gossiping, talking too much, and careless mouths are warned against.  This is something that I struggle with.  It is very easy to get sucked into gossip, especially if it’s true.  But does truth matter when we are using our words to tear someone down? Let’s look at Scripture:

Proverbs 18:21 “The tongue has the power of life and death”

Ephesians 4:29 “Let no unwholesome talk come our of your mouths, but only what is helpful for building others up according to their deeds, that it may benefit those who listen”

Exodus 23:1 “Do not spread false reports”

James 1:26 “Those who consider themselves religious and yet do not keep a tight rein on their tongues deceive themselves”

Proverbs 10:19 “Sin is not ended by multiplying words, but the prudent hold their tongues”

Proverbs 11:9 “With their mouths the godless destroy their neighbors”

Proverbs 16:28 “A perverse person stirs up conflict”

Psalm 141:3 “Set a guard over my mouth, Lord; keep watch over the door of my lips”

As you can see, the Lord treats our words and the intent behind them very seriously, even if what we are saying is true.  I would encourage each of you to consider your words wisely, use them to build others up (even if we “feel” they deserve to be torn down).  There is a lot of wisdom in keeping our mouths shut, living a quiet existence and letting our actions speak for us.  There have been so many times in my 39 years I’ve wished I could take something I said back.  Be mindful of what you speak and learn to tame the tongue.

ISI……….

MOLESKIN:
Prayers for Kick-Flip and his family.  We are with you, brother.  Psalm 34:18 “The LORD is close to the brokenhearted; he rescues those whose spirits are crushed.”

ANNOUNCEMENTS:
Sign-up for meal train for Farragut mother and son.

JUCO

THE SCENE: It didn’t rain on our parade…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side straddle hops in cadence, 10 arm rotations in cadence forward, 10 arm rotations in cadence reverse 10 merkins in cadence, 10 cherry pickers in cadence, 10 burpees

THA-THANG:

Mosie in 2 single file lines to the Library for core work. The person in the back of the line sprints to the front.

  • 25 BBSU, 10 Freddy Mercury’s in cadence, Plank with variations, 20 BBSU with clap, 10 side planks with reach through (left), 10 side planks with reach through (right), 25 LBC

Mosie in 2 single file lines to the parking lot for soccer drills. The person in the back of the line sprints to the front.

  • Side shuffles 2x’s, Front to backs facing right, Front to backs facing left, ski jumps 2x’s

Mosie in 2 single file lines to the pull up bars. The person in the back of the line sprints to the front. We stopped in between for 8 count push-ups

  • 5 pull ups run the stairs, repeat 3 x’s

Mosie back to the flag with jail break.

MARY:
10 merkins in cadence, 10 burpees, 20 BBSU with clap
COUNT-OFF & NAME-O-RAMA
16

2 FNG’s: Wanderer & Betty
CIRCLE OF TRUST/BOM:
Ezekiel 18 21-23
MOLESKIN:
God puts everything in our lives there for a reason. I spoke about how I was invited to join F3 and how much it means to me.
ANNOUNCEMENTS: