5K – Page 6 – F3 Knoxville

JUCO Parking Lot Pain

May 5, 2021 5K

THE SCENE: Pleasant 63 degrees – very nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH

1 Burpee

Tempo Squat

2 Burpees

Tempo Merkin

3 Burpees

Freddy Mecuries

4 Burpees

Imperial Walkers

5 Burpees

THA-THANG:

Mosey to the large parking lot

10 Thrust Merkins

9 Iron Mikes

8 Elbow Planks

7 Body Builders

6 Squat Jumps

5 Should Taps

4 Round the Clock Merkins

3 Monkey Humpers

2 Big Boy Situps

1 Diamond Merkin

Run to the other side of the Large Parking Lot

Knock off the last exercise

Repeat forever…or until about 6:10

CIRCLE OF TRUST/BOM:

Job 38: 1-11

1Then the Lord answered Job out of the whirlwind and said:

2“Who is this that darkens counsel by words without knowledge?

3 Dress for action like a man;

I will question you, and you make it known to me.

4“Where were you when I laid the foundation of the earth?

Tell me, if you have understanding.

5Who determined its measurements—surely you know!

Or who stretched the line upon it?

6On what were its bases sunk,

or who laid its cornerstone,

7when the morning stars sang together

and all the sons of God shouted for joy?

8“Or who shut in the sea with doors

when it burst out from the womb,

9when I made clouds its garment

and thick darkness its swaddling band,

10and prescribed limits for it

and set bars and doors,

11and said, ‘Thus far shall you come, and no farther,

and here shall your proud waves be stayed’?

MOLESKIN:

F3 = Unit Cohesion – Appreciate the fitness, but cherish the fellowship, encourage others to take up the mantle of leadership with the Q community

Trust in our sovereign Lord – He is in control of everything even we don’t see/feel it

ANNOUNCEMENTS:
Booster mentioned going to the Quacken on Wed evenings to support the AO.

Pelli Pond Circuit

April 16, 2021 5K

THE SCENE: A bit cool for this time of year, but all good

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH

Windmill

Merkins

Mt Climbers

Catalina Wine Mixer

Tempo Squat

Captain Thor

Burpos

THA-THANG:

Indian Run/Last Man Up

– Circuit Training at the Pond

— Station 1 = 10 Burpos

— Station 2 =10 Catalina Wine Mixer

— Station 3 = 10:40 Captain Thor

— Station 4 = 20 Merkins

4 laps

MARY: No Time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Prov 6:16-19

16There are six things that the Lord hates,
seven that are an abomination to him:
17 haughty eyes, a lying tongue,
and hands that shed innocent blood,
18 a heart that devises wicked plans,
feet that make haste to run to evil,
19 a false witness who breathes out lies,
and one who sows discord among brothers.

MOLESKIN:
Anger should be controlled except in the area of sin; we should hate sin as much as God does. Direct your anger towards sin (not the sinner) and realize how important that is in part of the sanctification process – abhor sin in the way our Father does and we’ll be less likely to repeat it.

Window Shopping on Hardin Valley

October 21, 2020 5K

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?

Simple Workout, Simple Message, Simple Gospel

September 9, 2020 5K

THE SCENE: All good.
WARM-O-RAMA:

SSH

Windmill

Tempo Merkins

Mt Climbers

Tempo Squats

Morrocan Night Clubs

THA-THANG:

Mosey to Brick Wall, Dora-up

– 100 Derkans

– 200 Dips

– 300 Irkins

Mosey to Freshmen Hill

– Run Up the Hill

– Freddy Mercury (25, IC)

– Run Down the Hill

– Flutter Kicks (25, IC)

Repeat 3x

Mosey back to AO (Squats, Lunges, Monkey Humpers along the way)

CIRCLE OF TRUST/BOM:

Simple Workout, Simple Message – That’s the Gospel

Isaiah 1: 16-17a

Wash and make yourselves clean.
Take your evil deeds out of my sight;
stop doing wrong.
Learn to do right; seek justice.

Eph 2:8-9

For it is by grace you have been saved, through faith—and this is not from yourselves, it is the gift of God— not by works, so that no one can boast.

Rom 10:9-10

If you declare with your mouth, “Jesus is Lord,” and believe in your heart that God raised him from the dead, you will be saved. For it is with your heart that you believe and are justified, and it is with your mouth that you profess your faith and are saved.

Don’t make the gospel so complicated, simply accept the gospel and live it out.

Re-visiting the road less traveled

August 5, 2020 5K

THE SCENE: Humid, but nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 20

Tempo Squat x 10

Tempo Merkin x 10

Freddy Mercury x 20

Burpees (OYO) x 10

THA-THANG:

Mosey to the Greenway Path, doing 1 set of the following every 4 min

10 Burpees

20 Freddy Mercurys

30 Merkins

40 Squats

Leaders will wagon wheel after every set to get back to the 6, finish their reps, and start each new leg together

Continue to do 1 set of each of the above until we complete the nearly 3 miles course

Mosey back to the AO

MARY:
1 minute worth of Flutter Kicks

CIRCLE OF TRUST/BOM:
Romans 12: 7-11:

“Endure hardship as discipline; God is treating you as his children. For what children are not disciplined by their father? If you are not disciplined—and everyone undergoes discipline—then you are not legitimate, not true sons and daughters at all. Moreover, we have all had human fathers who disciplined us and we respected them for it. How much more should we submit to the Father of spirits and live! They disciplined us for a little while as they thought best; but God disciplines us for our good, in order that we may share in his holiness. No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it.”

While we undergo suffering in some shape/form right now, we as believers know that there is a purpose in it and can take comfort that we will come through this stronger than before. Take heart men, and represent Christ well in being a positive influence for our families, communities, and the world.