F3 Knoxville

Window Shopping on Hardin Valley

THE SCENE: Pleasant 55 degrees, but several lights out in the JUCO parking lot
WARM-O-RAMA:

SSH
Morrocan Night Club
Merkins
Mt Climbers
Tempo Squats
5 Burpees OYO
10 Catalina Wine Mixers OYO

THA-THANG:

4 corners–SouthEast Bank
     10 Burpees
     20 Squats
     30 Merkins
     40 Freddy Mercuries
4 corners–Matlock Tire
     10 Catalina Wine Mixers
     20 Squats
     30 Merkins
     40 LBCs
4 corners–Arby’s
     10 Burpees
     20 Squats
     30 Merkins
     40 Gas Pumps
4 corners–Zaxby’s
     10 Catalina Wine Mixers
     20 Squats
     30 Merkins
     40 Hello Dollys
4 corners–Regions Bank
      10 Burpees
      20 Squats
      30 Merkins
     40 Box Cutters
3 corners–Maple Street
     10 Burpees
     20 Squats
      30 Merkins — out of time

CIRCLE OF TRUST/BOM:

The concept of spiritual leadership within marriage is one we should be students of throughout our lives as believers.  I have been married for 24 years, and this concept is one that I continually find myself learning more with each passing year.  You never truly arrive, it’s a continual process
One thing I know, God holds you as the husband accountable for your marriage…high burden? Yes.  Easy to remember? Yes.  Take responsibility for the tone, the tenseness, the rockiness, that comes and goes in each marriage
Matt 7:3-5 3 Why do you see the speck that is in your brother’s eye, but do not notice the log that is in your own eye? 4 Or how can you say to your brother, ‘Let me take the speck out of your eye,’ when there is the log in your own eye? 5 You hypocrite, first take the log out of your own eye, and then you will see clearly to take the speck out of your brother’s eye.
It’s important to always ask yourself in the midst of conflict/correction “Log or Speck?” Think before you go right to the speck–is it really furthering the Kingdom of God, or should you be more interested in God working through your heart to change?

Median’s VQ

THE SCENE: 70° and breezy
F3 WELCOME & DISCLAIMER: VQ by @Median (guardrail’s 2.0)
WARM-O-RAMA:

  • Cherry pickers & Reach for the stars
  • 10 High knees
  • 10 Side straddle hops 
  • 10 Jungle Boi squats 
  • Baby Arm Circles (forward and back) w Michael Phelps
  • 10 Donkey Kicks On your own
    THA-THANG:
    Black snake Mosey through the courtyard to the parking lot

10 of each of the following at the stations, looping, 12 for the second lap

  • Merkin –>Burpee –> Bernie
  • Ranger Merkin –>Burpee –> Bernie
  • Wide Merkin –> Burpee –> Bernie
  • Diamond Merkin –> Burpee – Coupon Pile (no grass)
  • CPR “Curl Press tRIcep”
  • Bent over row
  • Pull ups
  • Flutter Kicks
  • Leg Raises
  • Box cutters
  • Hello Dolly
  • Jungle Boi Squats
  • Calf Raises

MARY:
Dealers choice: plank, Merkins, American Hammers, box cutters
CIRCLE OF TRUST/BOM:

Jesus is the image of the invisible God, the firstborn of all creation. For by Him all things were created, both in the heavens and on earth, visible and invisible, whether thrones or dominions or rulers or authorities—all things have been created through Him and for Him. Colossians  1:15 

We need to keep God in the center of our life. That’s hard to do because God is an invisible God. The things we can see are much easier to put our attention on.  But if you always keep God in the center of your mind you will see God moving in so many ways. But how do you know that God is the center of your life?  If you think about a thing more than God you have that in the center of your life instead of God. 

I challenge you to look at how you are spending your free time, does it reflect God?  If your thoughts are always on

  • School (for some of us) 
  • work (most of you ) 
  • or a hobby, 
  • or worrying about COVID 
  • or even your next F3 workout 

–that may be a sign that Christ isn’t the center of your life.  

Instead if your thoughts are on Jesus and His Kingdom and loving others well, you have Christ as the center of your life.  Thank you for being men in my life who help me put Christ as the center.

MOLESKIN:
@Median, Luke Brown, at 12yrs old felt the call to lead and bring a tough word to a tough and awesome group of HIM’s.  Very proud to call him my 2.0.  – Guardrail
ANNOUNCEMENTS:
Welcome FNG “Jolly GG”

Iron Pax challenge week 1 Friday. Come early 5:15.

Totally not burpees

THE SCENE:71 and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

cherry pickers 5x

some of these some of those

In honor of colio – one squat
THA-THANG:
Mosey to the court yard

Four corners down the ladder

15 burpees total the first lap – must do at least one burpee at each corner pick your poison

14 burpees total the second lap

– and so on and so no….all the way down to 1

with time running short we mosey to the parking lot a lot of cones there so we ran front to back all the way through them. 5 burpee penalty for each cone knocked over. total of 10 burpees were handed out Thanks Juge!

MARY:
ribbed hot yoga special

stretched our legs and our core with some ending downward dogs for deep stretches
COUNT-OFF & NAME-O-RAMA
all tagged
CIRCLE OF TRUST/BOM:
encouraged the AO and the AOQ for their living the three F’s in F3. It’s amazing to watch from out here at the equalizer.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
july 18 at the dog pound be there!

Birthday ABC’s

THE SCENE: 68°F and clear
F3 WELCOME & DISCLAIMER Done
WARM-O-RAMA:

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
THA-THANG:

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.

MARY:
Ain’t nobody got time for that
COUNT-OFF & NAME-O-RAMA
14 for Beatdown, 7 for RUSH (click for picture)
CIRCLE OF TRUST/BOM:
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)?

MOLESKIN:
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!
ANNOUNCEMENTS:
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!

Spring to Action

THE SCENE: Perfect 67 degree morning, clear and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

High Knees, Mtn Climbers, Shoulder Tap Merkins, Moroccan Night club, Side straddle hops
THA-THANG:
Fun-dian run through courtyard. – A chaotic scramble of two lines running through the courtyard.  Each leader gave up the lead by introducing an obstacle.  (Jumping over benches, bear crawling, snaking through trees).  Then planking till the back of the line made it through his obstacle.

Took a nice mosey of tour of 6 stations

  • Tricep Dips in courtyard
  • Burpee in parking lot (one we seem to never use)
  • Merkins at the stop sign
  • Squat Thrusters by CMU pile
  • Pull Ups at the pull up bars
  • Leg raises on the loading doc

Got into team of 4.  Each team could earn points (Springs) at each station.  The more of an exercise cumulative points, the more springs the team brought back.  Teams would then do core exercises till “released” by the next team to arrive. (this only sort of worked)
COUNT-OFF & NAME-O-RAMA
Welcome 2 FNGs!    5K’s 2.0 Sunrise

Welcome Buttons – glad you made it out to clown around with us.

CIRCLE OF TRUST/BOM:
You all inspire me. I push way harder out here than when I work out on my own.
There is a risk we only push on the physical things and we have to have the humility to express that we don’t see our own blind spots in other areas of our lives.
In prepping for this morning I discovered I was treating the spiritual discipline of reading as a chore. I’m not much of a reader. I was afraid of the length of Psalm 119. But just as you may dread 100 burpees, doing it is live giving, full of awesome verses like:

Give me a helping hand, for I have chosen to follow your commandments.  Psalms 119:173

Jesus faithful provided his promised helper.

John 16:8 Nevertheless, I tel you the truth; it is to your advantage that I go away, for if I do not go away the Helper will not come to you, but if I go, I will send him to you.

The Holy Spirit is that helper and will talk to you through His word (and other ways)
If you don’t know that Helper talk to me about it in person, online -anywhere.
Challenge to you is to Read Psalm 119; it is life giving.

MOLESKIN:
Prayers for 2 Moms with major medical needs (Heart Surgery coming Friday and broken hip from a fall last week)  Prayer for our nation and the protection of those keeping peace