F3 Knoxville

Tag: Wheelchair

Here Am I, Send Me!

THE SCENE: High 30’s with the wind chill.
WARM-O-RAMA:
Warm-up: Cherry pickers, baby arm circles, side straddle hop, merkins, etc., ~5 min.
THA-THANG:

  • We began with weighted shoulder exercises, front, side, seal & overhead claps (15 each).
  • Brief mosey on the scenic route around shops, 2nd entrance of Pellissippi where we did Gores and planks.
  • Mosey to guardrail derkins, calf raises, & dips.
  • Mosey to coupons (along the way, we did duck walk as well as 2 lines of alternating burpees, lunges, jump squats, etc.)
  • Coupons: 30 each: curls, back/lat, shoulder tap planks, tricep, thrusters, with various coupon-core exercises mixed in.
  • Run up hill to 3 pull-up / hold Gore alternate, followed by Rifle carry coupon.
  • Mosey back with various exercises along the way.

MARY:
Various core exercises (Imperial walkers, pickle pounder, etc)
COUNT-OFF & NAME-O-RAMA
12 HIMs, 1 FNG: Butterfly. Wanderer, Wheelchair, Survivor Survivor, Almost, Guardrail, mailbox, spotter, Pool Boy, Butter Knife, Footsie, Hound Dog, Butterfly
CIRCLE OF TRUST/BOM:

I teach at the Southeast Institute of Biblical Studies, a 2-year, tuition-free school. Men who graduate receive a Bachelor of Biblical Studies, having completed an intense program. This year I taught Hebrew grammar/vocab, Research & Development, and am currently teaching the 2nd year students Prophets I. Prophets I is Isaiah, Jeremiah, & Lamentations.

Our word this morning was from Isaiah 6, specifically, a favorite of mine, and one that reminds us of our calling as men. It is my prayer that each Christian would undergo what I call, “an Isaiah 6 moment.”

As Isaiah stands before the throne of God, he sees God’s holiness and his own wretchedness. Seraphim call out, “Holy, Holy, Holy is the Lord of hosts, the whole earth is full of His glory.” Isaiah is undone…ruined, a man of unclean lips, living among a people of unclean lips.

Yet, God prepares and uses him anyway. A burning coal is touched to his lips, not to harm him, but to purify him. In like manner of Christian baptism, we are buried into the death, burial, and resurrection of Jesus, not to harm us, but to cleanse us and begin a new life of service as those who have received the forgiveness of sins.

Isaiah then overhears a conversation among God and the heavenly host, “Who will go for Us?” Isaiah responds, “Here am I, send me.” Because of what God has done for him, there is no other response to be uttered. Perhaps, as we age, we lose the zeal of hands shooting up like they did in a grade school class, “pick me, I know the answer!” or a sports team, “put me in coach!”

God, in fact, gives Isaiah his commission, to go and preach a terrible and difficult message. Isaiah, understandably, asks, “Lord, how long?” God responds that his commission will continue until the cities are devastated and without inhabitant…until God has removed men from the land.

Isaiah received a tough ministry. Thankfully, we aren’t living in the days of the Assyrian conquest and the Babylonian destruction. Nevertheless, we live in strange times: COVID, election uncertainty, civil unrest, moral decay…and it’s only November!

We are called, though, to understand a spiritual message and receive Isaiah’s example. Whether it is in my faith, my family, my job, F3, or any area of my life, I should see that God is looking for “a few good men” to stand and deliver. We aren’t promised easy; yet, we are challenged to faithfully deliver His message.

Who will go? Do we understand what God has done for us? And how does that make me respond? You? As for me, “pick me; put me in coach; Here am I, Send me.”

Pick Your Pain

THE SCENE: Cold but not that cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
After being late to my own Q due to loosing my phone while setting up the workout and being frustrated with myself we got started.  Thanks Judge for getting us going on time……reach for the sky, let it hang, hillbilly squats, 5 count plank with Merkins x 12, high knees and burpees, BBS

THA-THANG:

Mosey to my truck to grab my gloves, which I also forgot in my frustration of being late….Then mosey up to guardrail behind Maple Street shopping center.

20 – Dips / Decline shoulder taps __Lap around the shopping center

20 – Derkins / Up / Downs ____Lap

20 – Rock OH claps /  Rock Seal claps___Lap

Mosey to JUCOmanjaro

Pick your Pain – Further you run – less reps.   Everyone got to choose their distance each exercise.  If you choose to stop at first cone (10 reps x exercise multiplier), second cone (8 reps x exercise multiplier), third cone (6 reps x exercise multiplier), fourth cone (4 reps x exercise multiplier), fifth cone (2 reps x exercise multiplier), or just keep running to the top if you hate the exercise.

Round the Clock Merkins x 1

Burpees – x2

BBS x3

SSH x 4

Mosey back towards the AO for some Dan Taylor – 1:4 Squats / Lunges adding 1:4 at each light pole.   Worked our way up the hill to 5 squats and 20 Lunges and then came back down to 1:4

MARY:
Had time for a little Mary – Hello Dolly, Pickle Pounders, maybe something else.

COUNT-OFF & NAME-O-RAMA
15 HIMS including 2 for Rush

CIRCLE OF TRUST/BOM:

As those that have been around and heard me share over the past year there is normally a common theme where I share where God has used many people in my life to share the same message over and over again until my stubbornness is overcome and I am willingness to stop and listen.   Felt like that happened again this week.   Through the JUCO-Challenge where each day several brothers have been sharing scripture or inspirational messages Kick-Flip the other day shared this quote from Charles Dickens “Reflect upon your present blessings—of which every man has many—not on your past misfortunes, of which all men have some.”

Probably less than 24 hours later, I watched my wife struggle in pain after having surgery and hear her whisper more or less the same thing.   She said it’s days like these that I realize how much I take for granted just a normal day.   We remember the blessings on the special days, but what about the normal days.    Do we still see the abundance of blessings in the normal days.     A normal day where the sun rises and you wake up warm and dry in a cozy bed, a normal day where there is an abundance of options for what to eat or what to wear, a normal day where you have a job to do and a car to get you there.   A normal day where we are surrounded by friends and family.    I am guilty way too often of taking for granted the normal days.  All across the globe and even in our local Hardin Valley community for many of our neighbors their normal day doesn’t look any like what I described.    Judge has challenged us to step up our game in serving those around us where normal is different.    Let’s rise to the challenge men.   We are called to be different, looks different, act different, love different, serve different.   Remember what Jesus told his disciples in Mark 10:45   “For even the Son of Man came not to be served but to serve, and to give his life as a ransom for many.””

ANNOUNCEMENTS:
Still collecting coats – let’s finish strong – reach out to a few friends, coworkers, neighbors, etc and see what you can gather up for those in need.

positive habits and sophomore hill

The Scene

36 and chilly

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

Bear Crawl (F/S/B/S)

Tempo Squat

T Merkins

SSH w/ Silent Count after 5 to 20 (If everyone stops at the same time no burpee penalty)

Imperial Walkers

Mountain Climbers

Skater Hops

Tha-Thang

Mosey to CMU Pile and grab 2 coupons per person and head to Sophomore Hill

All pax start in the first corner, Granny Shot Drag CMU up Sophomore Hill to the first corner then jog back down to the start and perform the first exercise, run back to CMU and Rifle Carry Across to the next corner stopping every 5 steps for a blockee, then jog back to the start (whichever way you want) and perform the second exercise, run back to your CMU and duck walk with the block down the hill to the next corner, jog back perform next exercise and go find your coupon again, Bernie with block to the next corner and perform the next exercise. Then repeat the sequence until all the exercises are complete.

10 DB Thrusters

20 T-Merkins 

30 SSH w/ block

40 Split Squats (20 E/S)

50 Skater Hops

60 Mt Climbers (2 Count)

70 Shoulder Taps (2 Count)

80 Freddy Mercury’s 

We got through the mountain climbers/shoulder taps when recover was called. Return coupons to the coupon pile.

Hold plank until everyone has returned the coupons. We sprinkled in some shoulder taps while waiting. . 

Freestyle mosey (sprinkling in some karaoke and Bernie’s) toward AO stopped half way for some fist bump merkins. 

Freestyle mosey stopping again for some stinky Freddie Mercurys.  

Continue the mosey then Butter Knife called jailbreak back to the shovel flag. 

Mary

Just enough time for some LBC’s and pickle pounders

COUNT-OFF & NAME-O-RAMA

14 HIM’s

COT/BOM

Q1.1 talks about the commitment to accelerate your Fitness, Fellowship, and Faith.

Every day we face countless decisions that will either take use down the right path or lead us another way.  We are either accelerating or we are decelerating when making these decisions there is no neutral. The accelerating decisions do not get any easier to make they just become engrained within us. (i.e. getting up and out to an F3 workout)

A HIM needs to develop guardrails in his life to allow for continued acceleration. Guardrails are the routines in our life that allow us to take more action with less thought. We need to develop these positive habits in our life that eventually will automatically happen without any thought. 

The faster the HIM wants to accelerate the stronger these guardrails have to be. The stronger the guardrails are the more momentum we gain in our Fitness, Fellowship and Faith. 

What positive habits/routines do you already possess and what are 2-3 positive habits/routines you can begin to form to re-enforce your guardrails to allow you to accelerate faster as a HIM?

Proverbs 25:28 “Like a city whose walls are broken through is a man who lacks self-control.”

MOLESKIN:

 

ANNOUNCEMENTS:

 

Breaking the Fall Break Rut

THE SCENE: Perfect for a post Fall Break beatdown
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10xWindmills, 15xlbac fwd/bck, 10xTempo Merkins, 10xTempo Squats

THA-THANG:
Reverse Indian Run with front guy dropping off for 3 burpees before joining the back of the line.

At Freshman Hill, partner up with a battle buddy to knock out some DORA 123:

  • 100xMerkins
  • 200xMonkey Humpers
  • 300xLBCs

Once finished, mosey to the coupon pile. Each HIM grabs one coupon. At the bottom of the stairs complete 20xcurls, 20xTricep Presses, 20xCMU Swings then run to the top of the stairs to complete 5 pull-ups. Reapeato till time was called.

 

Mosey back to the shovel flag.

MARY:
Started with 20xFreddie Mercuries then went to Dealer’s Choice from the PAX including Hello Dollies, Scissor Kicks, Imperial Walkers, Plank.

COUNT-OFF & NAME-O-RAMA
16 HIMs knocked off the rust from Fall Break with a good old fashioned beatdown.
CIRCLE OF TRUST/BOM:
This world is becoming more confusing every day, especially for our children. We as men need to ensure that we are being definitive examples of Godly men to our children. To ensure that they see how a Godly man acts, thinks, and most importantly rejects worldly living to seek after Christ. If we don’t teach our children, then the world will. It’s quite evident that too many children today have been shaped by a corrupt world and not by Godly parents.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Convergence on November 7th

Sharing The Victory

THE SCENE: ~62 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Brief warm-up: Cherry Pickers, arm circles (up/down), overhead clap, tempo squats. Mosey to coupon area while doing drop-off burpees.
THA-THANG:
2 Man teams. See chart below.

Man 1 does 30 merkins, tricep ext, curls, Russian twists, thrusters, and 24 burpees, bent rows, back lunges, and shoulder taps.

Man 2 is holding exercises while his partner is pushing their team stone forward a parking space at each victory. His holds alternate: plank, Al Gore, and holding coupon Overhead.

Both men run to the wall/stairs while one runs up the stairs and does (we changed the bar hold to 3 pull-ups), the other is holding upside down against the wall.

Then both men run back to the coupons, change positions, and start round 2.

3 pull up Wall Invert
24 shoulder tap Overhead Hold
24 Back Lunges Al Gore
24 Bent Rows Plank
24 Burpees Overhead Hold
30 Thrusters Al Gore
30 Twists Plank
30 Curls Overhead Hold
30 Tricep Ext Al Gore
30 ‘merkins Plank

We got 2 rounds in and finished by running (the long/scenic route) with drop-off burpees again.

MARY:
finished right no time so no additional time.
COUNT-OFF & NAME-O-RAMA
14 present: Butter Knife, 5K, Erector, Dart Gun, Wheelchair, Survivor, Ralph, Wanderer, Kenjo, Guardrail, Gump, Spotter, Judge Judy, Hound Dog,
CIRCLE OF TRUST/BOM:
We did groups of 30 and 24 in the exercise to work in a word from 1 Samuel 30:24.

In 1 Samuel 30, David and his men come back to Ziklag only to find that the Amalekites have destroyed everything, taken their families and possessions, and run off. David and his men wept and then asked the Lord, if they should follow and if they would catch them. The Lord says “yes” to both questions. So they take off to save their families.
Along the way, they go down from 600 to 400 because 200 of the men are too exhausted to keep up. They are running for days without food or water. They finally catch up with the Amalekites, who are partying and thinking they escaped. David and his men slaughter the enemy, retrieve their families and possessions, and go home.
As they are returning, men who are called “wicked and worthless,” who were among those who went into battle, said that the two hundred who stayed with the baggage should get nothing because they did not go to battle.
David corrects this, saying, “You must not do so, my brothers, with what the Lord has given us” (23). He continues, “For as his share is who goes down to the battle, so shall his share be who stays by the baggage; they shall share alike” (24).

So…the message:

I see a number of lessons we can draw from this as men:

  1. Are there people in your life who are in the “background” or “behind the scenes” of your victories. Because you know the stuff is protected and well maintained, you have the confidence to run off to battle. As men, we tend to have a “to the victor goes the spoils” mentality. Be sure to reflect on, and honor, and share with others.
  2. Our victories come from the Lord. It is written down that the men were “wicked and worthless” who thought otherwise. They concentrated on their own strength and victory. Rather, look to the Lord who strengthens us.
  3. Is there someone today, who you can encourage? Support staff? Mentor/teacher? Spouse? We can all “share the spoils” by letting someone know that we appreciate how they “watch over the baggage” so we can do our jobs.
  4. We should be sure to recognize that all good things come from the Lord, and we all benefit from Jesus sharing with us in His victory. We are to have this same attitude in us and share with others as He gave so freely to us.

MOLESKIN:
It wasn’t a perfect example by any means, but as one man seemed to be doing the work of hard exercise and moving the stones, while the other stayed “at base,” doing the easier exercise, there was a potential for resentment. But when we swapped, we saw that the “base” work was hard too!

Thanks for helping me have a great VQ! 🙂

ANNOUNCEMENTS:
not sure of any announcements and there were no FNG’s