F3 Knoxville

You Can’t Share Q-Tips or Sharpen Iron by Yourself

THE SCENE: Ominous. Thunderstorms on the radar. 100% chance of PAIN (or at least DOMS haha)
F3 WELCOME & DISCLAIMER Administered + Cell phone check (COVID rules applying). Q noted today is his F3iversary Q and he was almost named Prison Mike. Original picture here from July 31, 2019

Also noted was the concept that we all have something to contribute. Q stated he wanted “Q-tips”- things that make a Q, a workout, and each other better throughout the workout. PAX seemed to understand and during the warmup the Q gave several examples, encouraging the PAX to be ready to share a tip when the Q asked for some:

-prep the PAX for the workout beforehand (giving the spiel about Q-tips before the 1-minute warning as well as during the warmup doubly prepped the PAX)


  • 7 x Moroccan Night Club IC
  • 7 x Tempo Squat IC
  • 7 x Overhead Clap IC
  • 7 x Side Lunge
  • 7 x Tempo Merkin
  • 7 x Squat Walking Rockette
  • 7 x Hillbilly
  • 7 x Tennessee Rocking Chair
  • 50, 60, 70, 80, 90, 100% sprint progression to first light pole in AO parking lot
  • 20 Calf Raises for Booster

Q-tips during the warm-up (not all Q-tips listed were stated during the Q):
-Use the warm-up as a time to preview new exercises if possible. This gives the PAX a chance to mentally warm-up and adjust to the new movements.
-Pay attention to each individual PAX. If a PAX is struggling, offer a modification move to a different exercise (and think about modifying your Q)
-Do only what reps seem profitable – it’s a warmup not a beatdown
-Demonstrate all possibly unfamiliar exercises
-Do a longer warmup than you might think. This can help
Mosey to the Large Parking lot:
Q-tips on the way
-during a mosey is an ideal time to have some intentional mumblechatter with other PAX, especially after the warm-up and before the beatdown part of the workout
-the Q can lead without leading the pack but giving clear direction if the Q is not in the front of a mosey helps everyone follow more clearly
-during COVID, consider running / moseying shorter distances as during a “wagon wheel” PAX tend to not socially distance as well

First Phase – Full Speed 2-3 minutes of the following:
-100% Sprint to the first light pole
-1 x Burpee
-Jog (not rushed) back to starting curb

-tell the PAX how long they’re going to do something that you’re saying is “max effort”.
-encourage communication and questions by eliciting feedback from the PAX “make sense?” is my go-to but you can find your own

Mosey to the newest parking lot
-PAX were instructed we’d keep moseying until they gave at least 1 Q-tip (they were all trying to be respectful but I really wanted this to be collaborative)
-PAX responded with “threaten the PAX with punishment if they don’t enthusiastically participate” which was funny and kept the mood light
-sign up for Q’s so Judge Judy kill us with a beatdown (I’m sure he also meant so that Judge doesn’t have to Q every week)
-use the mosey time to talk about what’s happening next as you move in between additional workout locations while still giving the PAX a breather

Second Phase: Proper Scaling
Pax were asked to evaluate the following exercises in order of most difficult to least. Each was done starting with the most difficult at 2 reps and increasing by 2 reps to the least difficult (exercises are put in order for order done though they were list randomly for the PAX):

1. Burpees x 2
2. Bobby Hurley x 4
3. Air Thruster x 6
4. Tempo Merkin x 8
5. Flutter Kick x 10
6. Squat Jump x 12
7. Heels to Heaven x 14
8. Pickle Pointer x 16
9. Merkin x 18
10. Squat x 20

-give the PAX choices. It engages them and they take ownership of the workout
-look for ways to engage multiple PAX so as to give a break through verbal feedback, other things like a 10-count (who can’t give a 10-count except the FNG who can’t breathe well and he probably doesn’t know even what a 10-count is?)
-numbering off (which we did 1 through 4) is also another way to give a break to the PAX
Mosey to the far side of Sophomore Hill (more Q-tips on the mosey)

Third Phase: Proper Social (aka Physical) Distancing
1’s & 3’s on the near side, 2’s & 4’s on the far side:
Bear crawl up (if you can’t bear crawl, you have to Bernie up, jog back down, & Bernie up again)
At the top: 15 lunges, 15 rows
First PAX to finish leads the group in the exercise of his choice until the 6 is up

-verbal confirmation of continued and paying attention to COVID conditions meant skipping the rows for me as the Q. As the Q you need to make sure your men are SAFE above all else. You actively participate but even though they’re attending the workout you’re leading on their own volition, this doesn’t remove your responsibility (saying that just helps you not get a lawsuit nearly as easily should something go wrong)

Fourth Phase: Pulling & Pressing
Mosey to pull-up bars
5 pull-ups each, CMU exercise at the bottom (directions given weren’t super clear so I modified this one to be 20 CMU presses, putting the CMU back and doing a wall sit until the 6 except Erector who communicated he would be joining us after his marathon training run he did).

Fifth Phase: Slippery Scaling
Mosey to Freshman (or Stadium) Hill
PAX given 10-20 seconds to recover as I went over the next part:
5x of:
1 Merkin at the bottom (which basically is a burpee but shh the PAX don’t know this haha)
Up the hill
1 Squat at the top
Down the hill

Q called recover after only 4 times because it was exhausting.

Q tips:
-Rule of (Q-)thumb Q-tip – if you can’t do it, don’t Q it (so we only did 4 and didn’t do any hand stand push-ups)
-Q called for more Q-tips (some were probably given but not coming to mind – a tip that can be well-taken is if you don’t know or didn’t do something, admit it)
-directed the PAX to the courtyard (giving PAX direction to the next location, especially when it’s the end of the workout, allows you to pace yourself as the Q and see how the not-at-the-front PAX are doing)
FiA had their first official week at JUCO and hollered at us in the rain. I know several M’s of the HIM’s we have were there and hope the distance was good but encouraging to see us working hard in the rain. This is how we can and should encourage our sisters in Christ (and men one way you can serve your M). One note is that their website is not yet updated but contact Doubtfire for more info if your M is interested).

When we got to the picnic table at the edge of the courtyard and as I was explaining what we were supposed to do there (listed below), lightning flashed. I had talked to the PAX if we saw any lightning (because of the strong likelihood of thunderstorms in the forecast), we would immediately stop the workout and go home- so that is what we did With COVID physical distancing, taking cover was also not an option because we’d be in an enclosed space and it’s just not worth the risk right now, especially looking to lead the PAX in what is wise.

Sixth Phase: The Home Stretch
PAX at 4 corners of the courtyard. 3 exercises, 1 per corner, run to the next and run past the 4th corner. 10 reps first round, 5 reps second round, 1 rep last round
1. Lunges
2. Pickle pounders (yes, there’s actually video of someone doing it- might even be F3 Knoxville guys but I couldn’t tell)
3. Rainbow hip drops (plank – hip drop left – plank – hip drop right)
4. Free Space (keep running)

MARY: (aka Phase 7):
Zilch. Unless it was OYO after we saw lightning or in your vehicle.
17 soaking-wet PAX (I took the picture, of course)
There is so much I wanted to say here. But often God has other plans for us. One year ago today I did F3 for the first time. Trolley led the massive beatdown I mean Q. Spotter was my slot car partner. Ribbed invited me to F3. Ribbed also came to JUCO for the first two weeks and he and so many of you HIMs have walked faithfully with me through the hardest year of my life. The pain and suffering were self-inflicted and yet God saw me through every moment of it. He has given beauty for ashes in spite of the great loss I’ve suffered – as Jesus says “For what does it profit a man to gain the whole world and forfeit his soul?” (Mark 8:36). “And as Paul would echo Indeed, I count everything as loss because of the surpassing worth of knowing Christ Jesus my Lord. For his sake I have suffered the loss of all things and count them as rubbish, in order that I may gain Christ.” (Philippians 3:8)

There’s so much to be thankful for about F3. It’s similar to 2 Timothy 3:16-17 (I encourage you to read this verse), but as I’m sure you all have heard over and over, it’s really about Iron Sharpening Iron, or Proverbs 27:17 – “Iron sharpens iron, and one man sharpens another.” There are so many application points that I could come up with, but just as over the past year I’ve gathered all of the Q-tips from various places, I encourage you to read what I have below and come up with your own:

Be a proactive man, not passive (somebody else can do it or if they want it done they should ask me) or aggressive (other people had better do what I want them to so that things get done my way). A proactive man plans, seeks the Lord, and also looks for opportunities to serve others and be served. A proactive man sees benefit and value in all PAX who come – athletic, intelligent, out of shape, slow, quiet, whatever (let’s keep pushing for diversity among the PAX as well my dudes). Iron sharpening iron isn’t about you going and being the know it all. It’s about, as Swimmies well said when I went to the Asylum for the first time, “getting better together.” That’s what we’re doing F3 for. It’s not just about us. We lay down our lives for others. We let other men speak into our lives and then their iron sharpens our iron. We look at the plank first and then remove the speck from our brother’s eye.

The above is a broad summary of what’s taken place over the past year – and also what I hope will take place over the next year. There have been so many wonderful moments with each of you men I cannot express my gratitude enough, but as John Piper recently said when reflecting on his 1500th Ask Pastor John episode:

7. Let your motto be the principle of the apostle Paul “forgetting what lies behind and straining forward to what lies ahead

Trolley said it last year too:

This F3 stuff is the best thing ! Feeling so grateful for it. It’s the best part of my day. Creative, challenging, always different, always free. Rain or shine. Always encouraging. Great testimonies and BOM’s. We be sittin’ on GOLD fellas! I hope where ever I go I can always find an F3 PAX to workout with!

Year 1 of F3 down. Now year 2 begins! You keep sharpening me and, Lord willing, I’ll keep sharpening you!

SYITG soon,
-Pool Boy aka Prison Mike

One of the reasons I felt confident in everything we did for this workout was because I was prepared. I thought through a lot of the “what if’s”. Even if something comes up and you’ve not specifically covered it, you can succeed. I really thought we might be able to get through the workout, but God had other plans. This is a constant lesson that has been with me over the past year both at F3 and outside of F3 – surrendering to His will and way are best. Is it hard? It’s impossible. But that’s why we must rely on the Spirit and no do things – even exercising – in merely our own strength. “What did you have that you did not receive?” Trust Him for each day. Reach out. Take a Q!

Q-tips Part 1 was a success. We’ll see if a Part 2 is in the future.
-Mend house clothing was a little hard for Spotter to collect (though if you bring things in the future it’s probably best to give them to the person collecting things before workouts). They’re still collecting them as I’m sure the need didn’t instantly go away as these men recover from addiction.
F3 Work Day at Mooreland Heights Elementary School August 8th at 8:45am
-FiA now at JUCO on Wednesday/Friday. Message Doubtfire for more info or see www.FiAknoxville.com to contact them if your M is interested.

Next Steps: From A to Z – Do the WHOLE Will of God

THE SCENE: 71°F and July.
F3 WELCOME & DISCLAIMER Administered + cell phone check.

Moroccan night club
Rotational Merkins
Tennessee Walking Chair
Hand Release Merkins
Jog to sprint back and forth in the parking lot
50%, 60%, 70%, 80%, 90%, 100%. 10 count rest then on to THA THANG!


Mosey to Pavilion for 3 rounds of ABC’s (Arms, Burpees, Core) 30 seconds on, 30 seconds off:
Round 1 – Merkins, Burpees, BBS
Round 2 – Incline Merkins, Burpees, American Hammer
Round 3 – Hand-release Merkins, Burpees,

Mosey to the upper church parking lot via the scenic route in front of the Fountain City Art Center.

Did you know that it’s not just A, B, & C are just the first 3 letters of the alphabet? There are also D through Z too! (see BOM for more). Next up is 3 Rounds of:

1. 10 reps of 1 exercise at the bottom of the hill
2. Mosey/jog/run to the top of the hill
3. 10 reps of the next letter exercise at the top of the hill
4. Mosey/jog/run to the bottom of the hill
5. Core while waiting on the 6, 30-count rest while Q introduces the next round of exercises

Round 1

  • Derkins (on the curb)
  • El Capitan
  • Flutter Kicks
  • Gas Pump
  • Hairy Rockettes
  • Imperial Squat Walker
  • Jumping Spider
  • King Arthur

30-count rest / exercise intro

Round 2:

  • Lunges
  • Merkins
  • Newton’s Cradles
  • One-legged Burpees
  • Pickle Pounders
  • Quacken(Duck Walk 10 steps – may have to get more creative the next time I do a “Q” exercise)
  • Reverse Crunches
  • Squats

30-count rest / exercise intro
Round 3:

  • Tennessee Rocking Chair
  • Up-Down Merkin (aka hand-release)
  • V-up
  • Werewolf
  • X-Ab Crunch
  • Yurpee
  • Zombie Walk (aka Frankenstein’s)

We were Zombie Walking when the 6:15am alarm on my watch hit. No time for Mary!
5 PAX strong! (click for picture)

The Gospel is Christ crucified. We can do nothing to earn our salvation and yet God calls us to be like Him
That’s one big task What does it involve? 3 things: Plans, Discipline (self-control), and Endurance:

1. Plan
Without counsel plans fail, but with many advisers they succeed. – Proverbs 15:22
Commit your work to the Lord, and your plans will be established. – Proverbs 16:3

2. Discipline (Self-control)
A man without self-control is like a city broken into and left without walls. -Proverbs 25:28
22 But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, 23 gentleness, self-control; against such things there is no law. – Galatians 5:22-23

3. Endurance (Perseverance)
1 Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, 2 looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God. -Hebrews 12:1-2

36 For you have need of endurance, so that when you have done the will of God you may receive what is promised. 37 For,

“Yet a little while,
and the coming one will come and will not delay;
but my righteous one shall live by faith,
and if he shrinks back,
my soul has no pleasure in him.”

39 But we are not of those who shrink back and are destroyed, but of those who have faith and preserve their souls. –Hebrews 10:36-39

Practical Application – What do you do?

For me, it’s each. One example of all three:
I’m planning to study to take the Mechanical HVAC & Refrigeration PE Exam. I’m disciplining myself to attend class (online) and study. And then I’m going to endure until I get to the point I’m ready to take and pass the test!

What is it for you?
Plans? Plan to take that next step.
Self-control? Discipline yourself to do the plans you make
Endurance? Don’t quit, but persevere.

But remember one thing when you do – it must be with God’s power, by the Spirit.
Romans 8:12-13
12 So then, brothers, we are debtors, not to the flesh, to live according to the flesh. 13 For if you live
according to the flesh you will die, but if by the Spirit you put to death the deeds of the body, you will live.

Take that next step and do all of what God has called you to do from A to Z!

Prayed for Filter (likely Achilles tear), Puck & Herbie (schooling decisions for the fall), & Toucan & Trowel (both have newborns).
1. If you haven’t Q’d yet, there’s a Q101 at JUCO July 10th by Judge Judy.
2. New F3 Nation website design so check it out (also new look for the Lexicon and new link and look for the Exicon.

Birthday ABC’s

THE SCENE: 68°F and clear

Moroccan night club IC x 10
Hillbillies IC x 10
Rotational Merkins IC x 10
Tennessee Walking Chair IC x 10
Hand Release Merkins 5 OYO
Slurpee 5 OYO
All PAX on the curb
Run to first light pole 50%, run 60% back to curb, 70% , 80%, 90%, 100%
Calf Raises on the curb x 20

Today’s Theme: ABC’s – Arms, Burpees, Core

Mosey to big parking lot across grassy knoll

Big Parking Lot – Do the following exercises and run to the next light pole. At the end of the parking lot do Stargazing Starfish (Starfish but do arms & legs all in and out at the same time) until we pick up the 6

Arms 24 x Walking Merkins (Wide, Plank walk into Diamond, repeat, counting each Merkin as 1)
Burpees 24 x Burpees
Core BBS

Get a 10 count, number off 1 to 3 for groups. Mosey to coupon pile – each PAX has their own.

Coupon Pile – 3 stations (7-minute timer)

Arms – Top of Hill 4 x Pull-ups + 20 Hand-release Merkins
Burpees – Bottom before the stairs 4 x Blockees + 20 Burpees
Core – Bottom after the stairs – 4 x Louganis (BBS + CMU above your head) + 20 4ct Heavy American Hammers

Call time, get a 10 count. Mosey to newer parking lot with lots of lighting.

Newer parking lot with lots of lighting

Arms 24 x (Hand-release?) Merkins (the Q had a mental lapse here but we did Merkins of some variation)
Burpees 24 x Burpees
Core 24 x 4-ct Flutter kicks
D # x Derkins (S/O to Anchorman for calling an exercise that starts with ‘D’ when I tasked him with it)

Mosey back to the AO with the JUCO Rush PAX joining us.

Everyone on the curb, it’s time for Burpee-cides for approx. 3 minutes
Sprint/run/jog to first light pole, do a burpee, sprint back to the curb
Sprint/run/jog to second light pole, do a burpee, sprint back to the curb
Sprint/run/jog to third light pole (curb before water retention pond where the geese are), do a burpee, sprint back to the curb

Repeat. We got approximately 1 full rep in and some got a 4th sprint + burpee.

Ain’t nobody got time for that
14 for Beatdown, 7 for RUSH (click for picture)
Do you remember where you were on June 24, 2019? I do. @5k gave me this idea a while back because in their family they celebrate Spiritual Birthdays (the more important ‘date’ if you ask me). It’s not necessary for salvation to remember the date / time / place you repented of your sins, confessed Jesus as Lord, and choose to take up your cross and follow Him- but the idea stuck out to me because of where I was on June 24, 2019.

So where was I on June 24, 2019? My grievous and wicked sin had caused my wife to kick me out of the house and I was sleeping at some wonderful people from church’s house one night because I was too ashamed to go to my parents’ house at first. I woke up at 3am and was overwhelmed by my sin- not just trying to avoid consequences as I had “fake repented” before, but truly confessing them to God and asking Him to forgive me because of Christ’s finished work of a perfect life lived, unjustly crucified, and the Father raising Jesus from the dead. I told Jesus I didn’t know if the prayer I’d prayed when I was 10 was real or if I was confessing Him for the first time truly, but it didn’t matter because I repented and turned from my sins through His power. I was face down on rug for who knows how long, but after I did that I was indeed as 2 Corinthians 5:17 says “a new creation”.

So what did I do? It was as easy as ABC:
Admit that I was a sinner (specifically by confessing them to God and repenting of them)
Believe that Jesus is the perfect Son of God and He died on the Cross for my sins
Call upon God to save me because of what Jesus did and I am dead without Him

My sin was pervasive, wicked sexual sin and LOTS of lying. I turned from those to Jesus. There’s more to it, and I’d be glad to share more with any of you about how God has changed me, but the question you need to ask is:

Are you repenting? Are you confessing your sins to God? This isn’t a one-time thing even though once you truly confess and repent you are saved. It is ongoing, daily humble confession and repentance. When God resurrects our souls, He expects us to bear fruit as the sign we’re alive in Christ. When we confess and repent of our sins, we do several things (and more I’m sure I’ve not exhaustively listed below):

-we demonstrate fruit in keeping with repentance (Matthew 3:8)
-we make sure our calling (2 Peter 1:10)
-we show others Jesus in us bearing the fruit in ourselves and others (Matthew 13:8)
-we prove ourselves truly repentant (2 Corinthians 7:8-11)

I wasn’t truly repentant before this day last year. I had faked it and lied so much I even lied when I didn’t intend to. But the Scripture just mentioned does indeed tell the story of how I’ve walked this past year

2 Corinthians 7:8-11

8 For even if I made you grieve with my letter, I do not regret it—though I did regret it, for I see that that letter grieved you, though only for a while. 9 As it is, I rejoice, not because you were grieved, but because you were grieved into repenting. For you felt a godly grief, so that you suffered no loss through us.

10 For godly grief produces a repentance that leads to salvation without regret, whereas worldly grief produces death. 11 For see what earnestness this godly grief has produced in you, but also what eagerness to clear yourselves, what indignation, what fear, what longing, what zeal, what punishment! At every point you have proved yourselves innocent in the matter.

Q1: What is the sin you’re needing to keep putting to death (Colossians 3:5-11)?

Q2: What part of repentance do you need to work out (2 Corinthians 7:8-11)?

Prayed for more increasing unity in our city and nation. I’m thankful for F3. You men have pushed and pursued and sharpened me in ways I couldn’t have imagine on this date last year. My 1-year F3iversary is coming up so be on the lookout for a repeat (or possibly modification) of that beatdown in the near future!
Q101 this Friday, June 26, at Shamrock led by Tank (with extended time after for discussion & teaching of how to lead a Q)
Q101 also Friday July 10, at JUCO led by Judge Judy.

SYITG soon, HIMs!

Fibonacci Unity

THE SCENE: Upper 60s. Dew on the ground. Fibonacci about to happen
F3 WELCOME & DISCLAIMER – Administered + cell phone check

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

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)
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)
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.

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.

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.

Be Wise: Know Your Own Body and Get Wisdom!

THE SCENE: 45 & misting… aka perfectly gloomy
F3 WELCOME & DISCLAIMER – Administered + cell phone check

10 x Alternating aka “Freestyle swim” (LBACF & R but alternating arms) IC
10 x Tempo Squat IC
5 x Imperial Rockette IC
10 x Tempo Merkin IC
10 x Tennessee Rocking Chair IC
Move to curb
20 Calf Raises OYO
5 Burpees OYO

Mosey to big parking lot. All PAX spread out to do proper “social distancing” aka 6 feet apart and do a (standing instead of planking) Bear Crawl Snake: Similar to Bear Crawl Inch Worm, but adds a weave. PAX line up head to feet in plank position. The man at the back of the line, bear crawls to front of the line, weaving in and out of planking PAX and yells when at front. Next man does the same thing until all PAX have completed. Repeat as necessary.

Mosey to coupon pile
Each PAX grabs a coupon (sharing is not caring in this case)
Number off 1-2-1-2 to split into 2 groups:

Round 1
One group starts with the following exercises
Kettle Bell Swing x 10
Goblet Squats x 10

The second group does the following as a “head start” to stagger the groups

  • Bear crawl up first two sets of stairs
  • Lunge x 3 each leg
  • Run up sidewalk and the next to the Pull-up bars
  • Alternating AMRAP pull-ups (palms pronated aka facing away from you) & chin-ups (supenated aka palms facing away from you) -> suggested reps is 5 each round but if a PAX could not continue to do any pull-ups suggested substitution was an “eccentric pull-up hang” which is defined as jumping up and starting with your head at or above the bar and doing a ~10-second hang lowering yourself as slowly as possible to still get the workout in for reps.
  • Jog/run back down the stairs to the CMU station

Repeat the circuit for 10 minutes then recover at the CMU station at the bottom

Q asked Spotter for a 30 count and he obliged perfectly with 5 second notifications while the Q explained the variation for round 2 (listed below)

Round 2
One group starts with the following exercises:
CMU Squat Thrusters x 10
Alternating per round with CMU (incline merkins one round / derkins the next)
Incline Merkins / Derkins x 10

The second group does the same thing for the second round up and down the stairs as in Round 1

The group that started with the CMU exercises the first time starts on the stairs.

Exercise again for 10 minutes

Q called recovery and after CMUs were put up Guardrail led core exercise of his choice (4-count flutter kicks IC) until the Q finally made it over for reps ~13-20.

Q asked Curveball for a 15-count

Mosey to AO

MARY: We had time for some new / “fun” exercises:

  • Dancing bear x 10 IC
  • Tony Hawk Burpees x 10 OYO
  • Dead bug (Pool-boy variation) x 10 IC
  • Rotational Merkins x 10 each OYO

Picture (because it definitely happened)

We have lots of questions about the future with COVID-19. In thinking about all that we need, what should come first? When I considered this, I was reminded of when Judge Judy or someone else posts “ISI” in the F3 GroupMe. What does he mean by this, you ask? He’s referring “Iron Sharpens Iron” and to the following verse from Proverbs 27:17 – Iron sharpens iron, and one man sharpens another.

Proverbs was written by Solomon the wisest man (save Christ) to ever live.

Q: In these times of social distancing, uncertainty, and worry, where did he say to start?
A: Start with wisdom.

Proverbs 1:7 The fear of the Lord is the beginning of knowledge; fools despise wisdom and instruction.

Proverbs has SO MUCH to say about wisdom, but there are 3 aspects of it we’re covering today:

1. Get wisdom – Proverbs 4:7 The beginning of wisdom is this: Get wisdom, & whatever you get, get insight.
Seek after wisdom. We know this, but we have to do it. Don’t leave it to chance to get it- walk with wise men (Proverbs 13:20). The opposite is true (1 Corinthians 15:33) and it won’t happen haphazardly but with inteionality. Read the Bible, especially Proverbs (& James which is the “Proverbs of the New Testament”), and seek out men who are wise to learn from.

2. Listen to othersProverbs 12:15 The way of a fool is right in his own eyes, but a wise man listens to advice.
We want to think we know so much, especially if we’re reading a lot and getting a lot of good knowledge and information. But to truly be wise, we MUST not only listen to others but seek their input. This was exemplified when I was in college and vacuuming out my parents’ garage because it was messy with leaves and debris that had blown in- they hadn’t even asked me to do it. Then my dad came out into the garage and suggested I use a different attachment on the vacuum when I thought I was “doing just fine.” But that morning I’d read Proverbs 12 and this verse came to mind, I was convicted, and changed what I was doing per my dad’s suggestion… and (of course) it worked better than what I was doing. Listen to others!

3. Listen THEN give wisdomProverbs 18:13 If one gives an answer before he hears, it is his folly & shame.
Last but not least, we must listen and then give advise. We don’t cast our pearls before swine (Matthew 7:6), but we do need to speak in due time. Giving an apt reply (Proverbs 15:23, Proverbs 25:11) is something we have to work at, constantly fight for to both hush AND speak in God’s timing for a situation while we walk in the Spirit.

After reading this, the Q explained we’d be reading what is written below about Solomon asking for wisdom from God, but to honor social distancing and to be bold we got on our knees and prayed after taking several prayer requests: Mermaid’s parents being a little flippant about the Coronavirus, Trolley asked for pery about his family and all those over Knox County’s Spring Break with all of the kids and everyone in homes on mostly self-quarrantines, and Guardrail’s daughter is coming back early from her mission trip to Nicaragua because of the way the virus is continuing to spread.

1 Kings 3:5-9

5 At Gibeon the Lord appeared to Solomon in a dream by night, and God said, “Ask what I shall give you.” 6 And Solomon said, “You have shown great and steadfast love to your servant David my father, because he walked before you in faithfulness, in righteousness, and in uprightness of heart toward you. And you have kept for him this great and steadfast love and have given him a son to sit on his throne this day. 7 And now, O Lord my God, you have made your servant king in place of David my father, although I am but a little child. I do not know how to go out or come in. 8 And your servant is in the midst of your people whom you have chosen, a great people, too many to be numbered or counted for multitude. 9 Give your servant therefore an understanding mind to govern your people, that I may discern between good and evil, for who is able to govern this your great people?”

May God grant our prayer for wisdom, to give us understanding because we do not know anything compared to the riches of wisdom that flow from Him in Christ (1 Corinthians 1:24)!

Be wise and let’s provide for our community in big and small ways. See Junk’s message about hand sanitizer for healthcare workers.