F3 Knoxville

Tag: Wheelchair

Hub

THE SCENE:  35 and clear
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA: 

  • Reach for the sky
  • Let it hang
  • Monkey humpers IC
  • Hand release merkins x 5 OYO
  • Plank jacks IC
  • Carolina dry docks IC
  • 50% run down and back
  • 75% run down and back
  • Bobby hurleys x 5 OYO
  • Iron mikes x 5 OYO
  • Smurf jacks x 10 OYO

THA THANG:

First, The Hub.  Nine cones surrounding a center cone.  Exercises at each cone around the wheel.  Perform the exercise, sprint to the center cone, Bernie to the next cone clockwise.  Repeat until time is called (5 minutes).

Exercises were;

  • 10 hand release merkins
  • 15 bobby hurleys
  • 30 mountain climbers (15 each leg)
  • 10 carolina dry docks
  • 20 iron mikes (10 each leg)
  • 15 plank jacks
  • 10 diamond merkins
  • 15 smurf jacks
  • 20 imperial walkers (10 each leg)

Mary to rest.  Then repeat.  This time go farther! (I believe every man did go farther – nice work!)

 

Next:  Cone War.  Half the PAX are “Team Up” – half are “Team Down”.  Cones set out in a circle with some in the middle.  Run to a cone, perform exercise, then put the cone down/up depending on which team you are on.  Repeat until time or until a Team has all cones up/down.

Round 1: 1 burpee

Mary to rest.  Then repeat.

Round 2: 3 star jacks

Team Up crushed it both rounds.

 

Next:  Sixes at the Corners.  Exercise at each of the four corners then side shuffle/sprint/Bernie to the next corner

Round 1: 6 burpees at each corner

Round 2: 12 merkins at each corner

Round 3: 18 squats at each corner

 

MARY:

PAX choice for 5 minutes

COUNT-OFF & NAME-O-RAMA

12 + 5 Rushing

CIRCLE OF TRUST/BOM:
Q Source 1.11 is “Study”.  The Daily Exploration into The Foundations of Faith.  I love that description…”exploration into the foundations of faith…”.  The QSource says, “Faith is a practice that requires Study to Accelerate.”

I have found a lot of fulfillment and excitement from studying the context of scripture.  I’ve enjoyed it because understanding the context is an antidote to the two main reasons I don’t want to read my Bible; either 1) I find it confusing, and/or 2) the richness of scripture goes over my head because of the difference in culture, language, location, etc.  Exploring those differences and really seeking to understand who these people were, what they meant when they said that, where they were living – I have found that it can unlock treasures within these ancient writings.

There’s a free app called “Bible Hub” that can help you mine the scriptures for treasure.  You can read the Bible in tens of translations, you can see a dozen different commentaries on every verse, in some cases you can see scans of the original papyrus scrolls.  I enjoy using this app to look at the original words of our Bible (I don’t read those words – I’m not smart enough to read Greek or Hebrew, ha) – one feature of the Bible Hub app (Interlinear Chapters) allows you to see English and Hebrew/Greek scripture side-by-side.  You can click on a Hebrew/Greek word and see the definition…how it might be used symbolically…and links every other place that word is used in the Bible.  That information is so powerful and might even provide a texture to stories that you’ve read a dozen times.

Verses we explored;

  • Numbers 15:38-40
  • Malachi 4:2
  • Mathew 9:20-22

Context and detail can provide richness to your reading.  I encourage you to explore into the foundations of your faith daily.  One way of doing that is by studying the original words, people, and places in order to better understand and appreciate what you are reading.

 

MOLESKIN:

Prayers for Booster’s friend’s family, who has suffered a recent tragedy.

Nice to have Mr. Slate transplant to us from Lexington!

QSource 1.11, Study

Bible Hub in the Play Store

Bible Hub in the Apple Store

ANNOUNCEMENTS:

 

We all have dreams & all are sinners

THE SCENE: 34 and felt too nice for the gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 10
  • Morrocan Night Club X 15 (IC)
  • Tempo Squats (IC) 4 CT X 10
  • Tempo Merkins (IC) X 10
  • Side Straddle Hops (IC) X 20
  • Tennessee Rocking Horse X 10
  • Mosey to the Large Parking Lot by the Pond

THA-THANG:

The Pond

  • 20 Merkins & 20 Squats in 3 locations around the Pond
  • Rinse & Repeat X 2

Large Parking Lot

  • 20 Monkey Humpers & run up & back
  • 20 Diamond Merkins & run up & back
  • 20 Big Boys & run up & back
  • 20 Upside Down Merkins & run up & back
  • 20 Lunges & run up & back
  • 20 Carolina DryDocks & run up & back
  • 20 Flutter Kicks & run up & back
  • 20 Laying Side Straddle Hops & run up & back

MARY:

  • Imperial Walkers X 20
  • Pickle Pounders X 20

COUNT-OFF & NAME-O-RAMA

12 Men in attendance

CIRCLE OF TRUST/BOM:

I love quotes and Dr. Martin Luther King Jr. has so many powerful messages (listed below). After we talked about his belief in peaceful protests, I shared that Dr. King was also known to be a womanizer. I feel that didn’t negate all of his great work but shows that we are human and all sin and have character flaws. None of us want to be judged solely on the worst things we’ve ever done. Fortunately, God loves us and will forgive us if we repent.

  • Injustice anywhere is a threat to justice everywhere.
  • Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.
  • The time is always right to do what is right.
  • Our lives begin to end the day we become silent about things that matter.
  • Life’s most persistent and urgent question is, ‘What are you doing for others?
  • We must learn to live together as brothers or perish together as fools.
ANNOUNCEMENTS:
  • Sign Up To Q/VQ
  • Blood Drive at Lakeshore on the 29th – 5 spots left
  • CSAUP on the 30th at the Asylum

Deck of Pain

THE SCENE: Cold and rainy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Reach for the sky alternating with some let-it-hang.

Cherry Pickers, Side Straddle Hops, Moroccan Night Clubs, Overhead Clap and Harry Rockets IC.

20 Calf Raises and Merkins followed by a parking lot length mosey and shuffle to warm-up.

THA-THANG:
The infamous DECK OF PAIN.  Pick your poison type workout with a jailbreak to each location around JUCO, but led by the Q due to COVID precautions.  If you haven’t tried it, request a repeat.

MARY:
15 American Hammers IC, 10 Supermans, and polished off with some jumping squats with a hold at the bottom.
COUNT-OFF & NAME-O-RAMA
16 HIMs with a 17th lingering in the shadows (running around campus)
CIRCLE OF TRUST/BOM:

I’m not sure of how many of you are car guys but you may have heard of the 80/20 rule. 80% of the speed you get out of the car is achieved by approximately 20% of the work from the engine. On the flip-side the last 20% of the vehicles max speed is only accomplished due to the other 80% of the work from the engine.

Obviously these are not exact numbers as cars vary in performance and the cross between the efficiency curves are not exact, but it’s an analogy to understand the work needed to achieve a maximum potential.

Now think of how you go through your daily activities and how you may live in a comfort zone. Are you living off of that 20% or maybe 50% in a comfort zone like cruise control.  There are probably several things that you do that could be considered a part of your comfort zone. The things you do well you naturally focus on because again they are familiar.

What about the difficult aspects? How often do you focus or work in those?

I don’t expect you to immediately take on some drastic amount of extra workh, but what’s one thing that you know in the back of your mind you can undertake to better yourself, your family or your discipleship. I encourage you all to step out of that comfort zone and do the hard work.  Push yourself to be better or take on a role that you know you should.

This doesn’t only apply to doing more…Maybe this also means you need to stop doing something that comforts you. Something that you need to abstain from. Do it!

Philippians 4:13 I can do all this through him who gives me strength.

Joshua 1:9 Be strong and courageous; do not be frightened or dismayed, for the Lord your God is with you wherever you go.

MOLESKIN:
We all have room for improvement.  Push yourself to make the difficult change.
ANNOUNCEMENTS:
CSAUP on Jan 30th.

Two Copper Coins

THE SCENE: Cold til we got started, little bit of snow starting to come down at the end
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Reach for the sky, let it hang, hillbilly walkers, cherry pickers, tempo squats, tempo merkins, high knees with a few burpees sprinkled in
THA-THANG:
Mosey over to the big parking lot for a little tabata action inspired by my M.   40s on / 15s rest for 5 exercises and then run to end of parking lot and bernie back.

Round 1 – Merkins / SSH / Heels to Heaven / Mountain Climbers / Squats

Round 2 – Burpees / High Knees / BBS / Toe Taps / Lunges

Round 3 – Merkins / Iron Mikes / Hello Dolly / Shoulder Taps / Monkey Humpers

Mosey over to the coupon pile for a little more tabata

Round 4 – Curls / Squat Thrusters / Heavy American Hammers / Tri Ext / Rocky Balboa

Round 5 – Bent Over Rows / Goblet Squats / Heavy Freddy / Shoulder Press / Calf Raises

Round 6 – Didn’t happen (to be continued)

MARY:
No time for Mary despite the jail break called out by Butterknife

COUNT-OFF & NAME-O-RAMA
12 Strong on a Monday

CIRCLE OF TRUST/BOM:
As many of you know last year I started mentoring a 12 yo boy who has a pretty rough situation.   It has been a challenging yet extremely rewarding journey.   Wanted to share a brief story that happened over the holidays that really humbled me.   I received a call from my friend on the day after Christmas saying he needed to goto the bank, but also to not eat anything before I came.   Not knowing what to expect I picked him up a day or two after Christmas and he was as excited as any child I have ever seen because he had a surprise for me.    After running to the bank and cashing his check he finally let me in on his plans.   He wanted to spend his Christmas money by taking us to dinner at Olive Garden.   It was a truly memorable evening and humbling too.   He was proud to tell everyone that he was paying for dinner as he ordered dinner and dessert for us and carry out for his mom.  He was worried he might have spent more than he had but turned out he actually still had a little left over so he asked if we could goto Walmart.   Not because he wanted anything for himself but because he and his friend were having fun making things out of pallet wood and he wanted to get a pair of safety glasses for them and a pair of gloves for his friend.   Couldn’t help but be reminded of the story of the Widow’s two cooper coins offering in Luke 21: 1-4 and how it correlated with this situation.   It was convicting knowing how often I am guilty of giving out of abundance only and miss opportunities to give freely knowing God will always provide.   May we all be freely willing to give not only our money but of our time and energy as well.

The Widow’s Offering

LUKE 21 Jesus[a] looked up and saw the rich putting their gifts into the offering box, 2 and he saw a poor widow put in two small copper coins.[b] 3 And he said, “Truly, I tell you, this poor widow has put in more than all of them. 4 For they all contributed out of their abundance, but she out of her poverty put in all she had to live on.”

 

ANNOUNCEMENTS:
Still need someone to sign up to Q on Wednesday, Dart Gun has Friday

Always be Sober-Minded

THE SCENE: A cool, crisp morning, temp in low 30s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
7 Cherry Pickers, 20 Side-Straddle-Hops, 10 Tempo Merkins, 10 Tempo Squats, 7 lunges each leg.
THA-THANG:
Mosey to the Coupon Pile and carry the coupons to Sophomore Hill. We started in the lower left hand corner, doing one workout at each corner before duck walking the coupon up and down the hill while Rifle Carrying the coupon between the corners at the top and bottom. We did three laps around Sophomore Hill. The first lap had

  • Curls (20)
  • Shoulder Raises (15)
  • Front Shoulder Raises (10)
  • Burpees (5)

The second lap had

  • Squats (20)
  • Calf Raises (15)
  • Monkey Humpers (10)
  • Lunges (5 each leg)

The third lap had

  • Hello Dolly’s (20)
  • Heals to Heaven (15)
  • Big Boys (10)
  • Heavy Mercury’s (5, 4 count)

The only workout done without holding the coupon was the burpees and monkey humpers.

COUNT-OFF & NAME-O-RAMA
11 present, no FNGs.
CIRCLE OF TRUST/BOM:
In the book the Hobbit, there is a scene in which Bilbo Baggins is having a conversation with Smaug the Dragon. At first, Bilbo is thinking clearly and he is confident in his conversation with Smaug. But the more that Smaug talks, he begins to lure Bilbo into believing certain lies about why he is there and about the troop that brought him there. Bilbo slowly starts to believe the dragon and he comes to a point where he almost reveals himself to the dragon, he almost gives into the dragon and his lies. But he comes to his senses and runs from the dragon.

In 2 Timothy, Paul is talking to Timothy and reminding him of the people they know that have fallen away from the faith. They have seen the truth, but then they are slowly deceived and believe lies that they devil tells them and they fall away from the faith. Then, in 2 Timothy 4:5, Paul tells Timothy to “Always be sober-minded.” Paul reminds Timothy of his ministry, of his focus. He reminds Timothy of the truth.

So many times, the devil tempts us and lies to us about what is important, lies about ourselves, lies about God. As we go about our days today, let’s focus on the truth that we are loved by God, we are saved through grace by faith and we are His. Let’s be sober minded in all that we do and not fall into the trap of the devil to believe the lies that he tries to tell us.
MOLESKIN:
Prayers for our country, peace and integrity. Prayers for Boosters friend JJ in the ICU. Prayers for Guardrails wife’s uncle who is having some issues in the hospital.
ANNOUNCEMENTS:
CSAUP at the Asylum on Saturday, January 30 from 6:30 am to 9 am.