F3 Knoxville

Tag: Wanderer

Your Treasures

THE SCENE: JUCO, clear and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 tempo squats, 10 harry Rockettes, 6 cherry pickers
THA-THANG:
Mosey to JUCOmanjaro. At each painted line, perform alternating 5 burpees and 10 merkins all the way to the top. When finished, pick up the six and finish there set with them. Mosey back down to first cul de sac and do 20 flutter kicks IC. Continue mosey to the Maple Street parking lot. Perform 20 LBCs IC.

Begin next set with 10 burpees at the corner of the main building. Then, run to the next corner and do 20 squats. Continue pattern around the building twice. Mosey back to the flag.

MARY:
Protractor, 20 heels to Heaven
COUNT-OFF & NAME-O-RAMA
15 PAX (including two 2.0s) for a slightly more tame Q courtesy YHC.
CIRCLE OF TRUST/BOM:
Matthew 6:19-24

19 “Do not store up for yourselves treasures on earth, where moth and rust destroy, and where thieves break in and steal. 20 But store up for yourselves treasures in heaven, where neither moth nor rust destroys, and where thieves do not break in or steal; 21 for where your treasure is, there your heart will be also.

22 “The eye is the lamp of the body; so then if your eye is [k]clear, your whole body will be full of light. 23 But if your eye is [l]bad, your whole body will be full of darkness. If then the light that is in you is darkness, how great is the darkness!

24 “No one can serve two masters; for either he will hate the one and love the other, or he will be devoted to one and despise the other. You cannot serve God and [m]wealth.

Lately, YHC has been contemplating my priorities. What should we hope to gain in this world? This passage reminds us of our focus in live:  to serve God. If we make our priority gaining earthly treasures, we cannot truly serve God. Lay up your treasures in Heaven and they will be eternal.
MOLESKIN:

ANNOUNCEMENTS:
Still collecting clothes for the Mend House. Hardship Hill and Iron PAX coming up.

Re-visiting the road less traveled

THE SCENE: Humid, but nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 20
Tempo Squat x 10
Tempo Merkin x 10
Freddy Mercury x 20
Burpees (OYO) x 10

THA-THANG:

Mosey to the Greenway Path, doing 1 set of the following every 4 min
10 Burpees
20 Freddy Mercurys
30 Merkins
40 Squats
Leaders will wagon wheel after every set to get back to the 6, finish their reps, and start each new leg together
Continue to do 1 set of each of the above until we complete the nearly 3 miles course
Mosey back to the AO

MARY:
1 minute worth of Flutter Kicks

CIRCLE OF TRUST/BOM:
Romans 12: 7-11:

“Endure hardship as discipline; God is treating you as his children. For what children are not disciplined by their father? If you are not disciplined—and everyone undergoes discipline—then you are not legitimate, not true sons and daughters at all. Moreover, we have all had human fathers who disciplined us and we respected them for it. How much more should we submit to the Father of spirits and live! They disciplined us for a little while as they thought best; but God disciplines us for our good, in order that we may share in his holiness. No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it.”

While we undergo suffering in some shape/form right now, we as believers know that there is a purpose in it and can take comfort that we will come through this stronger than before.  Take heart men, and represent Christ well in being a positive influence for our families, communities, and the world.

HOPE: Hims Overcoming Problems Everywhere

THE SCENE: 75 and dry… at first.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers in cadence 6
10 Merkins in cadence
Arm rotations thumbs up in cadence x10
Reverse x10
10 windmills in cadence
5 burpees
Side straddle hop in cadence 20

THA-THANG:
We Indian ran to our first location.

  • Walking lunges across the parking lot.
  • 5 Burpess
  • Burnie home
  • 10 Merkins
  • 10 BBS
  • Rinse and repeat

Mosey to the grass hill in front of Rec Center

  • Bear Crawl to the top
  • Frog jumps across the spaces marked with cones

Mosey to the coupon pile

  • 25 curls EVERYONE
  • Team up with a battle buddy complete 100 thrusters collectively while your partner runs the stairs
  • Plank with variations

Mosey back to the flag w/ Cheatsheet leading us in our F3 chant!

MARY:
20 Freddy Mercuries and 20 Flutter kicks both in cadence.
COUNT-OFF & NAME-O-RAMA
17 HIMs
CIRCLE OF TRUST/BOM:
Lord, I put my life in your hand. I trust in you, my God. – PSALM 25:1-2
MOLESKIN:
What is the power of hope?
Hope is the belief that circumstances will get better. It’s not a wish for things to get better— it’s the actual belief, the knowledge that things will get better, no matter how big or small.
Let’s be the change we want: in our families, our communities, our country, and in our world. Let’s put the focus on God and trust that he will continue to guide us.
ANNOUNCEMENTS:
Spotter and Gump’s mother has completed her Chemo Treatment!
https://f3knoxville.com/category/announcements/

JUCO REFORMED

THE SCENE: Nice and steamy.
F3 WELCOME & DISCLAIMER  ✔
WARM-O-RAMA:
Cherry Pickers, Merkins, Squats, Burpees – all in perfect form
THA-THANG:

  • Large Parking Lot – Stops at Every Line (10 Lines) – Round 1: 5 Perfect Merkins (50 total), Round 2: 5 Perfect Squats (50 total), Round 3: 2 Perfect Burpees with clap at top (20 total)
  • Sophomore Hill – Two groups, Each runs to the top for Round 1: 10 Perfect Merkins, Round 2: 5 Perfect Burpees with clap at top.  (Group was split to maintain Covid Distance)
  • Coupon Pile – Partner Up for “Bo Knows” – P1 holds squat against the wall with coupon extended, P2 does 100 High Knees.  Round 2: 50 High Knees.
  • With Coupon – 30 Curls, 30 Tricep Extensions  (perfect form, nice and slow)
  • Newer Parking Lot – Short Leadership Lesson – to be a good leader, you must be a good follower first – even when it sucks………….Bear Crawl across the entire lot.
  • Mosey back to Shovel Flag

MARY:
No time
COUNT-OFF & NAME-O-RAMA
10 Strong
CIRCLE OF TRUST/BOM:
Q talked about the importance of discipline maintaining proper form during exercises, something JUCO is going to emphasize from now on.  This discipline transitions into everyday life, to include our walk with Christ. Q emphasized believers need to be bold in sharing their faith, something that can be costly at times – even at the cost of close relationships with family in the Q’s case.  Most people are one relationship away from hope that is found in Jesus.  Do you love him? Do you talk about him with others? God is most glorified in us when we are most satisfied in him. BE BOLD.
MOLESKIN:
The PAX worked hard and noticed a difference in the amount of reps they could complete when they paid attention to form.  Great lesson and one we will continue to hold each other accountable on.  If you are cheating at the workouts, you are likely cheating in other areas of your life.  Let’s Go!
ANNOUNCEMENTS:
N/A

Rail to Rail

THE SCENE: 74° and predictably muggy
F3 WELCOME & DISCLAIMER: Delivered, + Covid distancing reminder
WARM-O-RAMA:
Cherry Pickers, High Knees, Doggie Paddle, Mountain climbers, Overhead Clap, X Man crunch, Side Lunges
THA-THANG:

  • Mosey to Guardrail by the ducks: 11’s with Derkins on the rail and Burpies on the other side of the street.  Bear crawl and lunge across the street
  • Upper Rail.  25x CPR (Curl Press, tRicep) with a rock, 20 Rocky Balboa, 25x CPR
  • Mosey to far Guardrail:  30 rail hops, 30 tricep dips
  • Big lot: at 5 poles of the HIM’s choice- 5 x-men crunches
  • Back to the Flag lot: Bear Cages – Bear crawl a parking spot line, jump the spot and burpee. Add a burpee each time.

Median lead us in Freddie Mercury till the bell rang
CIRCLE OF TRUST/BOM:

I’m going to tag along on Sargent slaughter’s challenge to be more transparent with our children.

Joel 1:3 Tell your Children of it, and let your children tell their children and their children to another generation

We need to speak of the Gospel and encourage  But we also must discipline.

Hebrews 12:11 All disciple for the moment seems not to be joyful, but sorrowful; yet to those who have been trained by it, afterwards it yields the peaceful fruit of righteousness. 

Just as Burpee’s don’t feel good, they do produce a result – in the same way, being a disciplinarian doesn’t feel joyful but it does produce kids that understand authority.

Truth is Caught AND taught.  Encourage your kids (verbalize it!) & Discipline your kids.  If they are telling you no, that’s backwards and you are just making it hard for them to understand authority.  Put an end to that or they won’t respect you and your wife today, their boss in a couple years, or God for eternity.)

Challenge:

1) Pray for your kids
2) Speak of Jesus Christ to you kids so they know the root of your discipline and the reason for your encouragement and most of all the Source of your Love

It’s awesome to work out with my 2.0 and have the chance to speak this @Median these words:

Moreover, as for me, far be it from me that I should sin against the Lord by ceasing to pray for you; but I will instruct you in the good and right way. 1 Sam 12:23
Jesus Christ is that way and together we can seek after Him!

MOLESKIN:
Prayer for nation, those fighting COVID, discontentment in families where people feel stuck.
ANNOUNCEMENTS:
Off the Chain at Dog Pound Saturday and a group of guys roofing for a HIM.