F3 Knoxville

Pierced by Grace

THE SCENE: Partly cloudy, sometimes raining, temps in 40’s

Planks, 20 Side-Straddle Hops, 10 Mountain Climbers (4 count), 10 Cherry Pickers, Little of This and Little of That

Mosey to upper parking lot at northern end of park.  Each man picks up two bricks that will be in the parking lot.

Mosey on perimeter trail toward Lyons Bend Entrance of park.  Then go east on the trail that crosses road near the park entrance.  Twenty Imperial Walkers.

We will run with bricks for three lights, then stop to do 5 mini-man-makers.  We will do the same two more times along the trail.  Those who finish first do curls with bricks until all men have finished.  Then we do ten standing body twists (four count).

Next, we run for two more lights with bricks and stop to do 20 overhead presses.  Rinse and repeat twice along the trail.  Those finishing do curls again until all have finished.  Then we do ten tempo squats.

Next run for one more light with bricks and stop to do 20 wing claps with bricks.  Rinse and repeat twice as with other exercises.  Those finishing first do curls.  Then we ten tempo merkins.

We will be close to the parking lot where we picked up the bricks.  Put bricks back where they were.

Mosey to Pavilion by northern ball parks.  We will do a tadpole (doing the following exercises in ascending order, adding one exercise each time until we do all five, then dropping first exercise etc until we do only last exercise.  We will do each exercise for 30 seconds with a 30 second break after each set of exercises.  The exercises will be:

  • Burpees
  • Decline Merkins
  • Picnic Table Pullups
  • Bench Jumps
  • Bench Lifts

Next, team up into partners of two.  We will do Doras with partner running twice around the pavilion while the other partner exercises.  Then partners switch.  We will do the following exercises:

  • 300 Baby Crunches
  • 200 Squats
  • 100 Big Boys Sit-ups

Mosey to AO.

Eight men, no FNG’s.
The following message is taken from a sermon given by Matt Howell, director of RUF at UTK.  He was visiting speaker last Sunday at Redeemer Presbyterian Church.

Bible Reading from John, Chapter 13, verses 1-9.

13 Now before the Feast of the Passover, when Jesus knew that his hour had come to depart out of this world to the Father, having loved his own who were in the world, he loved them to the end. During supper, when the devil had already put it into the heart of Judas Iscariot, Simon’s son, to betray him, Jesus, knowing that the Father had given all things into his hands, and that he had come from God and was going back to God, rose from supper. He laid aside his outer garments, and taking a towel, tied it around his waist. Then he poured water into a basin and began to wash the disciples’ feet and to wipe them with the towel that was wrapped around him. He came to Simon Peter, who said to him, “Lord, do you wash my feet?” Jesus answered him, “What I am doing you do not understand now, but afterward you will understand.” Peter said to him, “You shall never wash my feet.” Jesus answered him, “If I do not wash you, you have no share with me.” Simon Peter said to him, “Lord, not my feet only but also my hands and my head!”

When we read these verses, we may think Peter is being humble when he tells Jesus not to wash his feet.  After all, the Lord is taking on the role of a servant, performing a task that those of menial positions did in those days.  But, looking more closely, Peter is also displaying a veiled pride.  He is saying, I am beyond having my feet washed by you.  My God cannot take on such a subservient role.  I will have no part of it.  Jesus, in turn, is saying that if you cannot accept my loving you like a servant then you can not really share me fully. ( If we cannot accept God’s love in full, we miss out on God, we do not share in what he wants to give us.)

If we humans look at ourselves fully, we see that we, like Peter, have this veiled pride.  Look at how we accept compliments:  with great difficulty.  We generally shun them, getting uncomfortable, joking the compliment off, or saying it is not true.  Us men are also bad on accepting gifts or physical signs of grace from others.  Look at men at a restaurant:  First man:  I’ll get the bill.  2nd man:  No, no, let me take it.  First man:  No, I insist.  In some ways we do this out of courtesy but we also do this out of pride.  We do not want to be the “lowly person” who has his meal paid for.  Also, how do we accept help from others?  We usually shun it, too proud to ask for help.  Finally, we are too proud to accept our brokenness and need for God.  Or we may say, my sins are too great for God’s help, as if our sins, verses those of others, are too great for God.

Matt Howell, in his sermon, used two interesting quotes in his sermon from famous writers.  The first was from Victor Hugo, who said, “Grace is a most formidable assault.”  The second was from Flannery O’Connor, who said, “Grace must wound before it can heal.”

We must get over our veiled arrogance to accept God’s grace for us.  We must accept His assault on our pride, realizing we are broken and that we need his love.  We must get through the embarrassment of recognizing we need Him that much. We must get beyond the fear of His kind of intimacy.  We must let His grace pierce us before we can be truly healed.  Otherwise, as Jesus said, we do not really take our share of Him.

3rd F on Saturday, December 8 at Outlook by UT strip, 8:30 AM.

Celebrity Q

THE SCENE: 45* and clear

BAC forward IC
BAC reverse IC
Cherry pickers IC
Tempo squat IC


Everyone on Preacher at the fountains.  Each corner of the World’s Fair Park lawn has an exercise and number of an exercise to perform.  Run laps and do the work until Preacher calls time.  Each time you pass the fountains you don’t collect $200 but perform 8 burpees.  Corner exercises:

  • Mountain climbers 4-ct x12
  • Power merkins x10 (explode off the deck and clap at top of merkin)
  • BBSUs x15
  • Jump squats x15

Lather rinse repeato. Recover on Preacher and mosey towards amphitheater.

After nearly getting hit by the same truck going both forward and reverse (the truck, not us), assemble on the stage at the theater.  Routine is 11’s.  Start with 1 box jump on stage, sprint the stairs to the top, 10 rail rows at the top.  Return and repeat finishing off 11’s.  Merlot might have splashed.  Recover on Preacher.

Mosey back to the south end of the World’s Fair lawn.  Line up going across.  Preacher calls 10 count bear crawls, then remain in place and do 10 squats all in cadence.  Repeat until reaching the fountains on the other side.

Box cutter flutter Edwards ???
American hammers
25 Strong for Preacher’s visit: Jenner, Crawdad, Cornhole, Red Writer, Archie, Wilson, Filter, Careless, Quarantine, Halo, Rousey, Passport, G6, Sneaky Pete, Waffle House, Operation, SiPad, Swanson, Partial, Al (FNG), Purple Rain, The Voice, Petey, Preacher, Abort
Preacher talked about his recent move to Arizona, and how none of what has happened to him in the last few months would have been what he planned or thought he would do.  He had to walk through the valley of the shadow of death to end up where he needed to be.

Can drive competition with FiA this week.

Rise Up to Fall Back

THE SCENE: Cool and Dark… and a little grassy
Side-Straddle-Hops, Baby Arm Circles, Arm Stretches, Cherry Pickers, Windmills, 8-Count Merkins
Ring-of-Fire Merkins to 7

Buddy Bear Crawls (2x per PAX) + 25 Squats (4x)

Descending Sprint + Burpee Cardio Ladder

Tunnel of Love (2x)

Row, Row, Row your boat (and canoe)
16 PAX
Train your body, mind, and soul! You always fall back to the level of your training, so rise up and get better!

Kicking It

THE SCENE:  Partly cloudy, mid to upper 80’s.

25 Squats, 20 Side Straddle Hops, 10 Bottle Openers, 10 Windmills
Mosey to other side of Admin Bldg.  We will do 25 Squats by steps up to Admin Bldg.  Then we will run up steps to top.  We will do 20 Merkins on porch.  Run back down stairs.  Bernie Sanders to street.  Lunge across street and run down stairs to grassy area.  10 Burpees.  Run back up stairs.  Lunge back across street.  Run back to stairs of admin bldg.  Rinse and repeat.  Those who finish first do baby crunches at top of stairs.

Mosey to northeast corner of admin bldg.  20 American Hammers in cadence.

Mosey to northern parking lot and trail leading north of that that gradually turns towards park entrance on Lyons Bend Road.  We will do Route 66 with the following exercises.  Whoever finishes first sweeps others back to start.

  • Big Boy Situps
  • Star Jumps
  • Dive Bombers

We will do 14’s to where trail hits roadway coming from Lyons Bend gateway entrance.  We will bear crawl to first light, sprint the next four lights, bear crawl one more light, sprint another four, etc. until roadway.

Mosey to Bottom of Roadshow Run.  Do 25 Squats in cadence.  Run to top of Roadshow Run.  Those who get to street first do plank until everyone arrives.

Mosey to AO.

Eleven men, one who was a Flying EH, a great guy named Sam Harward whom we have given the F3 name of Samsung.  Samsung is a competitor of the group he works for.

John Donne’s poem, A Hymn to God the Father is a powerful and beautiful reminder of how much God loves us, despite are continuing sin.  In the first stanza, Donne asks God whether he will love him despite the fact that he continues to commit the same sins again and again, despite the fact that he himself deplores those very sins.  How could a just God continue to love him despite the fact that, given so many chances, he doesn’t ever get it right?  And yet, God still loves him.

In the second stanza Donne admits to being even worse.  He asks if God will forgive and love him despite the fact that he wins others to the very sins he has committed.  He asks whether God will love him despite the fact that he escapes from some sins, only to commit them years later – and may even wallow in those sins.  How could God forgive him.  And yet, God does.

In the final stanza, Donne, a great man of faith, admits the sin of his own lack of faith.  He fears that when he dies that he shall perish alone, devoid of anything – that death is only the end.  So he asks for God’s promise that at his death, God’s son shall shine as he shines now.  And, realizing Jesus’ love for us, he sees God, he sees his love, and in that he fears no more.

A Hymn to God the Father

Wilt thou forgive that sin where I begun,
         Which was my sin, though it were done before?
Wilt thou forgive that sin, through which I run,
         And do run still, though still I do deplore?
                When thou hast done, thou hast not done,
                        For I have more.
Wilt thou forgive that sin which I have won
         Others to sin, and made my sin their door?
Wilt thou forgive that sin which I did shun
         A year or two, but wallow’d in, a score?
                When thou hast done, thou hast not done,
                        For I have more.
I have a sin of fear, that when I have spun
         My last thread, I shall perish on the shore;
But swear by thyself, that at my death thy Son
         Shall shine as he shines now, and heretofore;
                And, having done that, thou hast done;
                        I fear no more.

Kickball tournament this Saturday!

Another unneeded garage sale

THE SCENE: 70 and rain in the forecast, but no rain

Tempo lunge x12 IC
Shoulder taps x12 IC
Monkey humpers x10 IC
SSH x20 IC

Get keys in the bag and mosey south toward 11th Street parking garage.  Once inside the garage, circle up for a super easy 3 minute workout.  Workout consists of alternating planks: high plank (front leaning rest/merkin position) for 15 seconds, followed by low plank (resting on elbows) for 15 seconds, then flapjack every 15 seconds until 3 minutes are up.

Slow mosey up the ramp to the next level of the parking garage for a Hot lap around that level.  Each exercise is a way to move to the next corner.  Jack rabbits wall sit while waiting on the 6 to complete each leg of the lap.  Exercises as follows:

  • Bear crawl
  • Duck walk
  • Burpee beam jump (at each overhead concrete beam, stop and do a burpee, on the jump portion you jump up and touch the beam overhead)
  • Inch worm

Mosey up another level for the four corners routine.  Simple run between each exercise.  Exercises as follows:

  • Box cutters x20
  • Alternating hand merkins x20 (10 each hand.  Start with one hand on the curb and one hand on the ground and perform a merkin, switch high and low hands each rep OR do 10 with one hand high then switch for the remaining 10)
  • Bobby Hurleys x10 (deep deep squat jumps – squat down and put palms flat on the deck, pause then jump)
  • Jump lunges x20 (10 each leg)

Rinse and repeat for three laps around.  Recover and 10 count.  Begin mosey back to start point.  Pause for squats while waiting on Preacher who took a wrong turn in the garage.

Captain Thor up to 3:12
19 strong including 1 FNG: Passport, Soot, Swanson, Preacher, Amazon, Reverb, Quarantine, Red Writer, Guano, Jenner, G6, Gutenberg (FNG), Singlet, Butterfly, Moana, The Voice, Careless, Petey, Abort
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