F3 Knoxville

Author: Head Gear

Q4–Sevenzies

THE SCENE: Clear and 40 degrees F

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH*25

Rockettes *10

Tempo squat *10

Cherry pickers *5

Grady corns *25

Baby arm circles *15

Reverse baby arm circles *15

THA-THANG:

Mosey to bathhouse

7s-

Hanging V Ups at bathhouse

Slow Decline Merkins at splash pad

Hold decline merkin plank until 6 is up

7s-

Slow Incline Merkins at splash pad

Pull ups at bathhouse

Hang until 6 is up

7s-

Curls at rock pile

Lunge up hill

Squat jumps at bathhouse

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

This Easter, I’ve been thinking about forgiveness, and the significance that some of Jesus Christ’s last words were “Father, forgive them for they know not what they do.”

In Holland during World War II, the Casper ten Boom family used their home as a hiding place for those hunted by the Nazis. This was their way of living out their Christian faith. Four members of the family lost their lives for providing this refuge. Corrie ten Boom and her sister Betsie spent horrific months in the infamous Ravensbrück concentration camp. Betsie died there—Corrie survived.

In Ravensbrück, Corrie and Betsie learned that God helps us to forgive. Following the war, Corrie was determined to share this message. On one occasion, she had just spoken to a group of people in Germany suffering from the ravages of war. Her message was “God forgives.” It was then that Corrie ten Boom’s faithfulness brought forth its blessing.

A man approached her. She recognized him as one of the cruelest guards in the camp. “You mentioned Ravensbrück in your talk,” he said. “I was a guard there. … But since that time, … I have become a Christian.” He explained that he had sought God’s forgiveness for the cruel things he had done. He extended his hand and asked, “Will you forgive me?”

Corrie ten Boom then said:

“It could not have been many seconds that he stood there—hand held out—but to me it seemed hours as I wrestled with the most difficult thing I had ever had to do.

“… The message that God forgives has a … condition: that we forgive those who have injured us. …

“… ‘Help me!’ I prayed silently. ‘I can lift my hand. I can do that much. You supply the feeling.’

“… Woodenly, mechanically, I thrust my hand into the one stretched out to me. As I did, an incredible thing took place. The current started in my shoulder, raced down my arm, sprang into our joined hands. And then this healing warmth seemed to flood my whole being, bringing tears to my eyes.

“‘I forgive you, brother!’ I cried. ‘With all my heart.’

“For a long moment we grasped each other’s hands, the former guard and the former prisoner. I had never known God’s love so intensely, as I did then.”

My invitation to you is to free yourself of the burden of holding a grudge.  Embrace this season of Easter and springtime and fresh starts.  Realize that sometimes the grudge you need to free yourself from is toward yourself, for previous unsuccessful fresh starts.

I have learned for myself that healing comes through the power of Jesus Christ—that power is real.  Hope comes in and through Jesus Christ.  Lasting, joyful change can come through Jesus Christ. Jesus Christ lives!  Forgiveness, fresh starts, and new life are always possible through Jesus Christ.

Q3—Just Playing Around

THE SCENE: Monday morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH*25

Rockettes *10

Cherry pickers *5

Grady corns *15

Baby arm circles *10

Reverse baby arm circles *10

Grady corns *15

.
THA-THANG:

Bear crawl/crawl bear/crab walk/glute bridges at tennis courts

Grapevine/ski jumps at basketball court

Monkey bars

Box jumps/step ups around the edge of splash pad

Lunge to the top of the hill, sprint down

Incline/decline merkins on picnic tables, LBCs

Hanging V ups/pull ups

Curls triceps rows with rocks

Carolina dry docks

More curls triceps rows with rocks

Slide down slide

Tempo dips and squats

Back to AO

MARY:
Stretching and ring of fire

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

I love one specific part in the Bible story of Shadrach, Meshach, and Abed-nego, when the king gives them one last chance to bow down to his idol, and they tell him that God is able to save them from the furnace—“but if not”—if He doesn’t, they still are going to choose to follow God.

They beautifully show two companion principles that we each have to learn to balance—focused faith in Jesus Christ and complete submission to His will.

May we follow the perfect example of Jesus Christ as He prayed in Gethsemane “Not My will, but Thine be done.”  May our prayers help lift our hearts and desires to be in line with what God wants for us, for He loves us perfectly and knows what we need to experience to become our best selves.

Q2– Pre-Easter at the Equalizer

THE SCENE: 51 degrees out
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH*25

Rockettes *10

Cherry pickers *5

Grady corns *15

Baby arm circles *10

Reverse baby arm circles *10

Tempo squats *10

THA-THANG:

 Mosey to Bermuda Triangle—

Lunges between wide Merkins, Carolina dry docks, Merkins 20, 15, 10

 Mosey a lap

Shoulder taps and hanging v ups. 11s

Rows, Overhead press, curls with a rock *20

10 squats with a rock

Mosey a lap

5 pull ups

Mosey a lap

MARY:

Imperial walkers 4*20

Squats *10

Mountain Climbers *15

Sumo squats *10

Flutter kicks 4*10

LBCs 4*10

Star gazers/stretch 1  min

COUNT-OFF & NAME-O-RAMA
11 fine gentlemen

CIRCLE OF TRUST/BOM:
With Easter upcoming where we celebrate life, death, and resurrection of Jesus Christ, we naturally ask: Who is Jesus?  What is He like?

He is never “too cool” for anyone.  He approached lepers. He played with children.  He talked with Samaritan women. He showed compassion to tax collectors, beggars, thieves, and widows. He noticed people that were mourning, sick, frightened, and having financial troubles. He saw people as they were, loved them, and also saw what they could become. He stood up for outcasts, for the publicly shamed.

Yet with His radical inclusivity He never condoned unrighteousness, even a little. He taught hard truths, truths that are still hard—both to swallow and to live.  He taught “except ye shall keep my commandments . . . ye shall in no case enter into the kingdom of heaven.”  He taught that not only should we not kill, we shouldn’t be angry with or say unkind things to or about each other, and instead actively work to reconcile our differences.  He taught we should actively try to keep our thoughts morally clean, not just have chaste and virtuous behavior. He taught that when we do something good, we should try to do it privately and not seek praise for our good actions.

The great news of Easter is that if you feel you have a ways to go to meet these divine expectations, Jesus really did die and really does live again, and because of Him we can receive all the help we need to close that gap.  What a reason to celebrate!

Equalizer—Snow guts, snow glory

THE SCENE: An inch or two of snow, power out at the equalizer
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

26 Side straddle hops 

15 Baby arm circles

15 Backwards baby arm circles

20 Seal claps Grady Corns

4 Cherry Pickers

10 Tempo Squats

THA-THANG:

Alternate between 10 dips 10 box steps while other group does 5-10 pull ups

R&R

Alternate between 10 Incline and 10 decline merkins while other group does 10 V ups on pull up bars.

R&R

Mosey

Alternate lunges up the hill, 20 Calf raises 3 ways (toes straight, turned in, turned out) while other group gets a rock and does 20 curls for biceps, 20 overhead extensions for triceps 20 rows for back.

Mosey

15 Carolina dry docks

20 Mountain climbers

Mosey

Repeat lunges/rocks

Mosey to AO

MARY:
Carolina dry docks at AO until times up

COUNT-OFF & NAME-O-RAMA
12 men braved the snow and VQ this morning

CIRCLE OF TRUST/BOM:

As we think about New Years and what we would like to accomplish this year, like in everything, Jesus is our perfect example.

Luke 2:52–And Jesus grew in wisdom and stature, and in favor with God and man.

From this, we can see 4 categories of goals to stay well rounded in our efforts to progress:
Wisdom—intellectual

Stature—physical

Favor with God—spiritual

And man—social

Each of us have gaps in our lives between who we are and who our best self could be.  So as you think about any of these gaps you see in your life, I’d invite you to think about  this quote from Russel Nelson—

“What would you do if you had more faith? Think about it. Write about it. Then receive more faith by doing something that requires more faith.”

Let God into the process—He is deeply and personally invested in  you and what you are becoming. He is aware of and grateful for every effort you make to be just a little better. No effort is wasted.