THE SCENE: Warm-ish/light rain
F3 WELCOME & DISCLAIMER
Welcome to F3: Fitness – Fellowship – Faith.
My name is Steam & I’ll be your Q this morning
I am not a professional
You are here on your own volition
Which means I don’t know any injuries you may or may not have so if you need to modify any of the exercises we do this morning feel free to do so BUT
Push yourself and those around you
WARM-O-RAMA:
- Side-Straddle Hop (SSH): 10 x 4 in cadence
- Flutter Kick: 10 x 4 in cadence
- SSH: 15 x 4 in cadence
- Little Baby Crunch: 10 x 4 in cadence
- SSH: 20 x 4 in cadence
- Merkin: 10 x 4 in cadence
THA-THANG:
Steam & Frank identified the 2 options for PAX
Steam: Cardio intensive workout \\ Frank: Core intensive workout
Steam’s Group
- Mosey to Rock Pile @ Asylum Building
- Every stop sign = 10 merkins on your own (1 count)
- 12s @ Rock Pile
- TOP (Rock Pile) = Rock Chest Presses
- Bottom (Big ol Tree) = Burpees
- 1 Rock Chest Press \\ 11 Burpees
- Proton led PAX in squat circle until all recovered
- American Indian style mosey back to AO
- Every stop sign = 10 merkins on your own (1 count)
- Last .25 mile –> sprint to the AO
Steam’s Group & Frank’s Group Link Back Up @ AO
- Frank led core work for all PAX at AO (5 minutes)
COUNT-OFF & NAME-O-RAMA
PAX Count = 31
FNG = 1 —> Dreamer
CIRCLE OF TRUST/BOM:
” I see you” – Jim Branch/God
– I recently had the pleasure of hearing Jim Branch speak and he talked about how God sees us.
– He volunteers as a chaplain for one of the high school football teams in Knoxville and he would see that during practice, one of the seniors who was on the sidelines would call out to the players on the field when they did something good that went un-noticed.
– And he would yell – “I see you – okay, I see you” – letting them know that the efforts they were making were not unseen or un-noticed.
– He went on to talk about his son running track in high school and seeing the other kids run around the track and feeling the excitement for them but when HIS son came around, he saw him from a distance and kinda stood up on his feet because he saw him. He saw his son coming around the track and was filled with so much joy!
– That’s how God sees us. He sees you and is so delighted and overjoyed because you are His son. I love that we have a heavenly father that sees us like that
– This week I want to challenge all of us to see each other. I challenge you to see someone this week. Be that voice of affirmation – “I see you” And also understand how our heavenly father sees us.
ANNOUNCEMENTS:
Hardship Hill is coming up men! Show out to rep F3 Knoxville in F3’s first OCR event in Knox! Here is the link!
https://www.visitknoxville.com/event/hardship-hill-obstacle-course-race/8079/