F3 Knoxville

Tag: Wheelchair

Slow things down

THE SCENE: Upper 70s and so humid that you could chew it
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBACs IC

Windmill IC

Harry Rockets IC

Motivators Down from 8
THA-THANG:
Mosey to the guardrail…

40 Dips OYO

15 SLOW Pointer with feet up

Mosey to Jucant…Run up and stop at the light poles for an exercise

  • 1 Burpee at the bottom (for Wanderer)
  • 10 Heals to Heaven
  • 20 Merkins
  • 30 Squat Jacks
  • 40 Monkey Humpers
  • 50 SSH

Rinse and repeat.  Mosey back to parking lot adjacent to the flag…

Grab a partner and one CMU.  One partner rifle carries down to other end, once there the partner starts a movement exercise of their choice that transports them slowly (no running) while the first partner does the heavy workout.  Then they go back and forth relieving each other.

  • Curls
  • Rows
  • American Hammers

On the other end (no CMU)

  • Merkins
  • Squat pulse (do no relax your muscles at the top)
  • Pounders

Time…no Mary

MARY:
None
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

As you can probably tell, the premise of this morning was a reminder to take a step back at times and slow things down.

We’re all dealing with several different tasks, challenges, issues, etc in our daily lives but because of that it’s soo easy for us gloss over various things. The “hurry” can blind us and cause the cyclical process of pushing to finish something just to get to the next self appointed duty.

Think about our girlfriend/wife/kids/parents/friends for example

We need to make sure we’re not looking at our phones or working on a project vehicle and taking the time to interact with the significant people in our lives.

Another thought is the easy way to use being busy as an excuse not to volunteer or help people in need. When was the last time you did some community service or volunteered at your church?

We need to make sure we’re involved in other peoples lives and not just focused on our own.

Take a minutes today and slow things down…read a book….volunteer…meet someone for lunch.

TRUTH FOR TODAY

Ecclesiastes 7:8, “Better is the end of a thing than its beginning, and the patient in spirit is better than the proud in spirit.” (ESV)

MOLESKIN:
ANNOUNCEMENTS:
Nothing announced

The Chido Beat Down

THE SCENE: 70 degrees and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby arm circles x 16.
  • Baby arm circles revers x 11.
  • Side straddle hops x 11.
  • Cherry Pickers x 11.
  • Overhead claps x 11.
  • Seal claps x 10.

THA-THANG:

We crack opened some Easter eggs, each egg containing an exercise. The person that opened the egg should complete a loop around the small pond before the PAX completed the exercise. If the PAX finishes first, the person should do 5 burpees and vice versa. We had some very good runners and some generous PAX :).

We split in two teams and did some round trips around the Science Building making stops at each entrance and completing the following exercises. The goal was for the teams to complete 13 round trips, the team that finishes earlier could assign a 20-count exercise to the other team.

  • Lunges x 10.
  • Burpees x 10.
  • Heels to Heaven x 10.
  • Derkins x 10 / Toe Merkins x 10.
  • Box Jumps x 10 / Dips x 10.
  • BBS x 10.
  • Squats x 10.

Mosey to the big parking lot. We crossed the whole parking lot doing the following between parking lines:

  • Bear crawling.
  • Merkins x 10.
  • Running.
  • Flutter Kicks x 10.
  • Bear crawling.
  • American Hammers x 10.
  • Running.
  • Repeat.
  • Long run.

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
14 HIMs.
CIRCLE OF TRUST/BOM:
Reflected about parent-child relationship.

Talked about some points:

  • Importance of saying sorry.
  • Parents are not always right.
  • Never go to bed being angry with your kids.
  • You are going to make mistakes, so try don’t repeat them too often.

MOLESKIN:
Prayed for our brothers and our kids.
ANNOUNCEMENTS:
NA.

Partner Rifle Carry = Fun

THE SCENE: Mid 70s, nice, no rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry pickers, lil’ baby arm circles, tempo squats, harry rockettes, tempo merkins.

THA-THANG:
Mosey to the big parking lot

  • Bear crawl to the first line, 1 burpee
  • Duck walk to the second line, 2 burpees
  • Bear crawl to the third line, 3 burpees
  • Duck walk to the fourth line, 4 burpees
  • Etc.

Mosey to the Coupon Pile

  • Partner up and rifle carry a cinder block to the hill
  • One partner runs up the hill while another does curls
  • When the first partner gets down, partner rifle carry around the median
  • Switch roles

Mosey to Sophomore Hill

  • Stay with your partner, run to the first corner, wait to be touched by group behind, then run to the second corner, all the way around

Mosey to the flag

CIRCLE OF TRUST/BOM:
I am due to become a first time father, likely this month. And with that comes many worries. Small, simple worries like: Do I really know how to change a diaper? And deeper, more significant worries like: Are we going to fail at this? Are we going to be financially okay? What if my son doesn’t follow Christ? Especially in today’s culture, these are worries that are always lingering. If I am not careful, it can take over my mind and effect the way I view myself and God. When these times come, I remind myself of Philippians 4:6-7, which says, “Do not be anxious about anything, but in everything, by prayer and supplication, with thanksgiving, make your requests known to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.” It is interesting that he doesn’t say that when we make our requests known to God that He will instantly solve our all problems and our worries will go away. It says the peace of God will guard our hearts and minds in Christ Jesus. So, instead of my mind being filled with worries, fears and anxieties, it is filled with the peace of God. 

So, I know I am not the only one with worries, fears and anxieties, whether with kids, work or something else going on. Whatever that thing is that is on your mind right now, give it to the Lord, cast it on Him and the peace of God will come and guard your heart and mind.

 

Round TUIT

THE SCENE: 70 degrees with a slight breeze – almost too nice for the gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops (IC) X 10
  • Cherry Pickers (IC) 4 CT X 10
  • Overhead Claps X 10 (IC)
  • Seal Claps X 10 (IC)
  • Tempo Squats (IC) 4 CT
  • Hand Release Merkins X 10
  • 30 seconds OYO stretching
  • Mosey to get CMUs
  • Choice of Overhead Press or Curls on the walk to parking lot

THA-THANG:

Coupon Work –

Round 1 – 15 CMU Thrusters, 15 CMU Squats, 20 CMU Overhead Press, Run the parking lot then 5 burpees or 10 merkins before starting next round

Round 2 – 15 CMU Single Arm Rows – Left, 15 CMU Single Arm Rows – Right, 20 Merkins, Run the parking lot then burpees or merkins

Rounds 3 – 15 CMU Swings, 15 Tricep Extension, 20 Curls, Run

Rinse and Repeat back to Round 1

Mosey to CMU Pile

MARY:

25 flutterkicks, 20 American Hammers, 20 crunches and 5 Big Boys

COUNT-OFF & NAME-O-RAMA

15 men including 2 FNGs – Upstream and Bonzo

CIRCLE OF TRUST/BOM:

Bo Shafer owns Shafer Insurance in Knoxville.  He’s a local philanthropist and been involved with dozens of charities over the last 60+ years.  He not only supports them with his treasures but his time and talents.

Bo is known for passing out round coins that says TUIT on one side and “the only people who don’t have time are DEAD” on the other.  It’s a ROUND TUIT.  His goal is to encourage people to not sit around and wait to do something when they retire because they may not live that long.

The most common regrets shared by people nearing death were:

  1. They wish they had been more loving to the people who matter the most.
  2. They wish they had been a better spouse, parent, or child.
  3. They wish they had not spent so much time working.
  4. They wish they had taken more risks.
  5. They wish they had been happier and enjoyed life more.
  6. They wish they had lived their dream.
  7. They wish they had taken better care of themselves.
  8. They wish they had done more for others.
  9. They wish they had chosen more meaningful work.

We have no excuse.  We have choices just like the workout today…we CHOSE to be here and then we could choose parts of our workouts.  If there’s something you feel led to do, DO IT TODAY! If you’re not being the person you should be, BE IT TODAY! We have the choice!!!

 

It’s OK to be slow (to anger :-)

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
• Reach for the sky
• Let it hang
• Cherry Pickers
• Hairy Rockettes
• Tempo Merkins
• TN Rocking Chairs
• Plank; Right hand up; Plank; Left hand up
• Mosie to the courtyard

THA-THANG #1:

Courtesy of “Funk Roberts” on YouTube. I accidentally fartsacked a couple of weeks ago and found this workout to do at home. Do each exercise twice for 30 seconds with a 30 second rest in between.
1. Side Straddle Hop
2. Merkins (fingers out, shoulders back, elbows in)
3. Forward Lunges (keep core tight)
4. Freddie Mercuries (slow, hands out, elbows out, rotate to focus on your core)
5. Mountain Climbers
6. Seal Jacks (engage rear delts, back exercise)
7. Wide Push Ups
8. Reverse Lunges
9. Wide Crunches
10. Burpees

THA-THANG #2:

• Mosie to the coupon pile
• Everyone grab a coupon
• Break into 2 groups
• Group #1 carries to bottom of freshman hill and starts the rotation. Group #2 stays at the coupon pile and starts the rotation from there.
• At bottom of hill, Coupons (x15 each)
◦ Curls
◦ Presses
◦ Tricep extensions
• Bernie to top of hill and do 5 pull-ups
• Mosie back to coupon pile, Coupons (x15 each)
◦ Bent over rows
◦ Kettle bell swings
◦ Bench press
• Run to bottom of hill

MARY:
No time!

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Psalm 103:6-11
6 The Lord gives righteousness
and justice to all who are treated unfairly.
7 He revealed his character to Moses
and his deeds to the people of Israel.
8 The Lord is compassionate and merciful,
slow to get angry and filled with unfailing love.
9 He will not constantly accuse us,
nor remain angry forever.
10 He does not punish us for all our sins;
he does not deal harshly with us, as we deserve.
11 For his unfailing love toward those who fear him
is as great as the height of the heavens above the earth.
Eph 4:26
“In your anger do not sin”: Do not let the sun go down while you are still angry,
James 1:19
19 My dear brothers and sisters, take note of this: Everyone should be quick to listen, slow to speak and slow to become angry,

Tim Keller on Anger

• https://youtu.be/2v-2ewGCQB4
• Note that God reveals himself as slow to anger. Its OK to get angry. To be like God, however, we need to do it slowly and at the right things.
• Anger is not the opposite of love; hate is and the ultimate form of hate is indifference
• Anger has a basic goodness. In this form is it response to love being threatened.
• What do we get angry about? There’s our loves and maybe our idols.
• On the flip side, what are things that should be getting angry about but don’t?
• In Mark 11, Jesus got angry about sin in the temple keeping Gentiles away from God. Yet, in his anger we are told he began to teach the people. He was in control of himself the entire time.