F3 Knoxville

Circuits by the Cleaners

THE SCENE: Nice morning for a stroll in the nearby shopping center.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 20
Tempo Squat x10
Catalina Wine Mixer x 10
Imperial Walker x 20
Burpees (OYO) x 10

THA-THANG:

Mosey to Stairs behind Shopping Center (Monkey Humpers & Freddie Mercuries along the way)
Setup 4 stations; divide into 4 groups; run to each station
1) Dips x 50
2) Pickle Pounders x 50
3) Merkins x 50
4) Squats x 50
Complete all 4 stations for the Round
decrease 5 reps per round, tried to get in 4 rounds
Mosey back to the AO (Monkey Humpers along the way)

MARY:
Flutter Kicks x 25

CIRCLE OF TRUST/BOM:

Psalm 83:1-3
1 O God, do not remain silent;
do not turn a deaf ear,
do not stand aloof, O God.
2 See how your enemies growl,
how your foes rear their heads.
3 With cunning they conspire against your people;
they plot against those you cherish.

Discussed the need to trust in the Lord and bring our cares to him, rather than trying to argue with those around them thinking we’ll change their mind – God is in control and we need to have Him change hearts

 

What If?

THE SCENE:  A surprisingly dry but humid morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Moroccan Night Clubs / Cherry Pickers / Windmills / Tempo Merkins / Squatting Twinkle Humpers
THA-THANG:
Mosey past Maple Street down HV to Pellissippi entrance.  Stopped at the guardrail for a few shoulder taps with feet on the guard rail.  Route 66 at each lightpole around the road.  Starting with 1 burpee and adding a burpee at each light pole.   Until we get to light pole #11 – for 66 total.   Mosey to brick wall in middle of campus.   11s at brick wall with dips and box jumps.   Mosey to sophomore hill.   10 merkins at top and bottom of hill, rinse and repeat 3x.  Mosey to coupon pile.   Start with 50 reps – knock off 5 reps each round.   Curls, Goblet Squats, Rows, Kettlebell Swings, Tricep Extensions, Squat Thrusters, Walk Over Merkins, Heavy Hammers, Single Arm Presses (each arm), Blockees).   Mosey back to AO with a little jail break by home.

MARY:
No Time for Mary
COUNT-OFF & NAME-O-RAMA
15 HIMs including 1 new FNG my son Cohen now… S.O.S.
CIRCLE OF TRUST/BOM:
My brother wrote a very thought provoking post on Facebook the other day that I thought was worth sharing pieces of this morning. The topic was “What if We’re Wrong.”
What if what we hold dear is wrong, what if the point of view we militantly protect, is actually wrong. Now, I can understand how you can be wrong but me? But me, I’ve done my research. I’m smart. I went to college, wrote papers, traveled the world, have friends that don’t look like me. Therefore, I must be the right one. Obviously, that all is idiotic and sounds as stupid in writing as it does speaking it to you this morning. But seriously, how often do we consider if we are wrong?
How often when discussing something with someone do we come to the conclusion we see things with different lenses and ultimately agree to disagree. Both probably leave the conversation still convinced their lens is a little clearer and the other one still doesn’t see quite right. So what does it feel like to be wrong? Sucks, hate it, embarrassing, wind kicked out from under your feed, eat crow, are all typically answers. But what if I told you that is what it feels like to finally DISCOVER that you are wrong. When you ARE wrong, but don’t know it yet, it feels exactly like when you are right. Stop and think about that…how often do we every consider that we might actually be wrong, that we might not fully understand the complexities of the topic. Even when the evidence is overwhelming, our pride normally wins and doesn’t let us concede.
Remember From Matthew 7. 1 “Do not judge, or you too will be judged. 2 For in the same way you judge others, you will be judged, and with the measure you use, it will be measured to you. 3 “Why do you look at the speck of sawdust in your brother’s eye and pay no attention to the plank in your own eye? 4 How can you say to your brother, ‘Let me take the speck out of your eye,’ when all the time there is a plank in your own eye? 5 You hypocrite, first take the plank out of your own eye, and then you will see clearly to remove the speck from your brother’s eye.
I just encourage you to reflect on this as you engage in conversations with your friends with challenging topics in the coming days and weeks ahead.

MOLESKIN:

ANNOUNCEMENTS:
Stye on Q – Wednesday and 5k on Friday

Doing Squat

THE SCENE: Neutral
F3 WELCOME & DISCLAIMER: Yep
WARM-O-RAMA:

Cherry Pickers, SSH, Tennessee Rocking Chair, Tempo Merkins, Tempo Squats

THA-THANG:
Mosey to large west side parking lot.

Perform 3/4 quarter pounder with exercises performed at three different light poles across the parking lot. Sprint to first light pole and perform 25 merkins, bernie back. Sprint to second light pole and perform 50 squats, bernie back. Sprint to third light pole and perform 75 SSH, bernie back.

Mosey back to the coupon pile while performing 3 burpees at every sign along the way. (45ish burpees total)

Grab a coupon and mosey over to stadium hill.

Perform 25 reps of CMU exercises at the bottom and 25 squats at the top of the hill for three rounds:

  • Curls
  • OHP
  • Tricep Extensions

Put the coupons back and mosey over to the courtyard.

Perform 20 box jumps/step ups, 20 squats, & 20 lunges before sprinting around the sidewalk in the grass courtyard. After each round, increase the distance of your sprint by running down to the next cut through in the courtyard. Performed three full rounds.

Mosey back to the AO.

MARY:
No time.

COUNT-OFF & NAME-O-RAMA
21 HIMs
CIRCLE OF TRUST/BOM:
Discussed the story of Job. He had everything taken away from him due to nothing he himself did. However, Job refused to give up on God. Job’s three friends come to him three different times with some not so great advice. 

It’s easy for us to think we know what the answer to other’s problems is and to inadvertenly offer some not so great advice ourselves. Job’s friends had no idea why Job was in the predicament he was in, but made their own assumptions and gave advice based on those. Let’s strive to understand that we do not always see the full picture when others are struggling and we may have a different perspective than they do.

The one piece of advice that we can always give with 100% certainty is to look to God for strength and support.

MOLESKIN:
None
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

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

BIG 3 BEATDOWN FRIDAY

THE SCENE: 60s and misty

F3 WELCOME & DISCLAIMER – Complete + COVID

WARM-O-RAMA:
Cherry Pickers x7 (IC), Windmills x7 (IC), Tempo Squats x7 (IC), Tempo Merkins x7(IC)
THA-THANG:
Divide PAX  (24) into 3 teams.  Mosey to bottom of Mt. Juconte.  Three stations separated by a comfortable distance.  Each team starts at a different station.  Teams rotate stations (1-2-3) every time station 1 is completed.  Stations:

  • Station 1 (cardio) – Mosey up Juconte, 3 Burpees at every tree (21 Burpees total). When complete, mosey to Station 2 and bump that team to Station 3.
  • Station 2 (core) – At one cone perform 100 LBCs, Frog Jump to next cone and perform 100 Flutters. Repeat until Station 1 team is done. When “bumped” by Station 1 team, mosey to Station 3 and bump that team to Station 1.
  • Station 3 (strength) – 6 trees in the median.  Teams work their way up one side performing 10 merkins at every tree, then back down the other side performing 10 squats at every tree. Repeat until bumped to Station 1.

Each team got to do each Station twice.  Mosey back to shovel flag parking lot.

JELLY ARMS/JELLY LEGS – (ARMS) PAX hold six inches for time, then perform reps of merkins as called by the Q (three rounds), PAX hold an Al Gore for time, then perform reps of squats as called by the Q (three rounds).

MARY:  Freddy Mercury (assist from Erector – thanks, dude!), Flutter Kicks

COUNT-OFF & NAME-O-RAMA
24 HIM

CIRCLE OF TRUST/BOM:
Words are powerful.  God says so.  Throughout the Bible we see a constant theme where gossiping, talking too much, and careless mouths are warned against.  This is something that I struggle with.  It is very easy to get sucked into gossip, especially if it’s true.  But does truth matter when we are using our words to tear someone down? Let’s look at Scripture:

Proverbs 18:21 “The tongue has the power of life and death”

Ephesians 4:29 “Let no unwholesome talk come our of your mouths, but only what is helpful for building others up according to their deeds, that it may benefit those who listen”

Exodus 23:1 “Do not spread false reports”

James 1:26 “Those who consider themselves religious and yet do not keep a tight rein on their tongues deceive themselves”

Proverbs 10:19 “Sin is not ended by multiplying words, but the prudent hold their tongues”

Proverbs 11:9 “With their mouths the godless destroy their neighbors”

Proverbs 16:28 “A perverse person stirs up conflict”

Psalm 141:3 “Set a guard over my mouth, Lord; keep watch over the door of my lips”

As you can see, the Lord treats our words and the intent behind them very seriously, even if what we are saying is true.  I would encourage each of you to consider your words wisely, use them to build others up (even if we “feel” they deserve to be torn down).  There is a lot of wisdom in keeping our mouths shut, living a quiet existence and letting our actions speak for us.  There have been so many times in my 39 years I’ve wished I could take something I said back.  Be mindful of what you speak and learn to tame the tongue.

ISI……….

MOLESKIN:
Prayers for Kick-Flip and his family.  We are with you, brother.  Psalm 34:18 “The LORD is close to the brokenhearted; he rescues those whose spirits are crushed.”

ANNOUNCEMENTS:
Sign-up for meal train for Farragut mother and son.