F3 Knoxville

Author: Neighbor

Cinco de Seveno

THE SCENE: A crisp, beautiful morning between 45 and 65 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 side straddle hops, 15 arm circles forward, 15 backward, 8 body-builders, indian run with CMU

THA-THANG:
1st exercise: Unbroken sets of 30 (not for speed, good form)

2nd exercise: work until partner is finished with 1st (Plyometric exercise – explosive)

Switch

After each round switch who goes first.

Exercises:

  1. Deadlift- 2 CMUs
  2. Pistol Pete
  1. Floor Press with CMU
  2. Star Jacks
  1. Bent rows
  2. Iron Mike
  1. Thrusters
  2. Box Jumps
  1. Curls
  2. Plyo push-ups

1.Tricep extension

2. Body-builders

MARY:
One partner farmer carry two CMUs while the other Big boys. Switch. 20 box-cutters, 20 heels to heavens, LBCs cash-out

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I am hard on myself. I expect a lot out of me and the way that I know is because of my frustration, anger, or dismissal for myself when things don’t go my way.  I put my faith in a lot of things, including myself.  I have a lot of faith in my body because I think if I eat right and work out that my body will be transformed.  I expect the same to happen in my spiritual life.  When it doesn’t then I get frustrated and either blow up or hide or double down on my efforts.  2 Corinthians 3 says that I am being transformed into the image of Christ and the only prerequisite for that is my faith in Jesus.  Not in my efforts, not in how well I’m doing, not in how others see me, not in my position at work, home, with friends.  I want to put my hope and faith in the Truth that I am being transformed into Christ’s image, in His time, in His way, not my own.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Ancient Path, September 25

THE SCENE: Cloudy and began to rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Side straddle hops x 20
  2. Tempo squat x 10 (3 count down)
  3. Tempo push up
  4. Tempo Good mornings

THA-THANG:

Tha-Thang #1

Mosey to the wooden bridge

  • Stride (75%) to next bridge
  • 1st bridge: 20 Dry Docks (hold plank)
  • Stride to next bridge (all run together)
  • 2nd bridge: 30 diamond Merkins (hold squat)
  • Stride to the road
  • 3rd bridge: 40 lunges (20 each leg) (fire hydrant)
  • Stride to fountain
  • Fountain: 50 squats (Big boys)

Indian Run back to the grinder

Tha-Thang #2

Kraken reps of 20:

  1. Pullups
  2. Goblet Squat
  3. Diamond Merkin/Plyo pushup
  4. Sumo DL high pull
  5. Mr. Spectacular
  6. Swings
  7. Dips
  8. Good mornings

MARY:

  • V ups x 15 
  • American Hammers x 20

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Several years ago I started to pray, very innocently and ignorantly, that God would remove anything that comes between he and I. I prayed that he would take this decade of my life and tear me down to the foundation if he needed to.  He has since and is still dismantling me and humbling me and teaching me and at times it is down right painful. Asking him to show me my agreements (lies that come out of my hurts and woundings) is one way he is teaching me. Another is through images that he gives us in scripture.  I like to hunt and be in the woods so this image I have been given lately that I can’t get out of mind takes place perhaps in the wilderness. Iit comes from Jeremiah 6:16 “Stand by the roads, and look, and ask for the ancient paths, where the good way is and walk in it”. In my mind I am looking around and I am so busy that I can’t see what is right in front of me, what has been there the whole time.  I can’t see this slightly hidden but well beaten path unless I slow down and take my time, unless I engage, unless I remove the unnecessary things from my life. I am reminded that there are no short cuts. I have to push back the agreement that I make that says, “You are 35 and what do you have to show for it. Work harder, worry more, prove yourself” and believe that this time in my life is a time to take the low seat at the table. To purposefully choose what sometimes looks backwards to the world because I am not fighting for the top spot at the table. I am in search of the narrow gate Matthew 7:13 “Enter by the narrow gate. For the the gate is wide and the way is easy that leads to destruction, and those who enter by it are many.  For the gate is narrow and the way is hard that leads to life, and those who find it are few”. I want to find and take the ancient path to the narrow gate. I want to be led to life. There is a way that has been made for me. I am pleased and honored to be on this path with you.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Sept 4 Bomb Shelter

THE SCENE: Warm, dry, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Quarter mile run. Arm swings. Squat tutorial with 10 slow count followed by 15 on a 4 count. 10 hand-release Merkins.

THA-THANG:
#1

5 pullups

10 Thrusters

15 Swings

7 minute AMRAP

#2 Dora

Partner A: Farmer carry (CMU x2)

Partner B: Merkins

Total 100

 

Partner A: Over head walk (CMU x 1)

Partner B: Goblet Squat

Total 200

 

Partner A: Lunge with CMU-lunge down, walk back

Partner B: 6 inch leg lifts (4 count)

Total 300

#3 Finished with 5 minute AMRAP (same as before)

MARY:
1 minute of Leg lift ABCs

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:

Two words I like and one I don’t:

Agreements, Posture, and Personality

 

Agreements:

Dan Allender says that an agreement agreeing with or engaging with the lies that we hear.  Typically these agreements are caused by a wound that we have received.

“This is how I live given then harm I have suffered.”

 

Some examples include:

“This is as good as it gets” Maybe that’s in your marriage, kids, job, etc

 

“If you only knew the things I have done, then you wouldn’t love me, like me, etc” “How could I ever really be forgiven” The result is that we withhold ourselves, we protect ourselves, ultimately making ourselves, our pain, our shortcomings our center and living out of those places rather than centering our lives around Christ

 

“I am in charge of my happiness, my choices, my life; its all up to me” We must fight against this life being all about ourselves. What it looks like: I am annoyed when my wife asks me to change a diaper because I think I need 5 minutes peace. Basically, I am at a deficit if I don’t get what I think I need and I get back to zero when I do. Instead of, the posture of ‘I will be provided for’.

 

“The more I do and/or the better I do, the more I’m worth.  I do therefore I am.” “If I live a certain way, I will be blessed.” “I perform, therefore I am loved.”

Instead of, something has been done for me that I could not do for myself.  Where I could not get what I need, God made a way and provided for me. This allows me to live free and in a different way. This is a posture. This is the intended posture made possible by Christ.

 

Many times we blame ‘personality’ for our relational blunders.  We excuse ourselves or others because of their ‘personality’ when in fact it is our posture towards the world, ourselves or God that causes us to respond in the ways that we do.

 

Consider your agreements this week, what is the truth and what are the lies you are believing.  Consider your posture toward yourself, others, and God.

MOLESKIN:
ANNOUNCEMENTS:
Welcome FNG: Hooch