F3 Knoxville

March Madness with 2.0s

THE SCENE: 50s, dense fog to drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Reach for the sky
  • Let it hang
  • Neck Rolls
  • Arm Circles Forward, Backward, Morrocan Night Clubs, OH Claps x 10 each
  • Hip Circles in cadence
  • Cherry Pickers
  • Side Straddle Hops
  • Tempo Merkins

Find the curb – then Lunge and Twist, Toy Soldiers and Elbow to Instep

THA-THANG:
Mosey to the “Court”yard of paradise for March Madness Doras

  • Bobby Hurleys x 200
  • Dips x 150
  • Bonnie Blairs x 100
  • Merkins x 50
  • Bobby Hurleys x 200 because coach said to do more freethrows when you are tired.

Mosey, wagonwheel, jailbreak back to the flag

MARY:
Flutterkicks x 25

Sidestraddle hops x 25
COUNT-OFF & NAME-O-RAMA
18 HIMS, 3 named 2.0s and 10 FNG 2.0s
CIRCLE OF TRUST/BOM:
Happy St. Patricks Day!  Did you know that St. Patricks Day is not about Irish Traditions, it is about the spread of the Gospel by St. Patrick in Ireland after he was kidnapped at age 16 from Britain, forced to work in Ireland, escaped slavery only to return to plant churches all over Ireland.  The truth can be lost some 1600 years after things happen.  So lets talk about Lies — what is the worst that can happen when we think about Lies?  The Pax correctly answered, “We can believe them.”

Satan, the enemy, Jesus said is the father of lies – John 8:44.  Jesus said, “I am the way, the TRUTH, and the life.” John 14:6.  Let’s talk about one of God’s important truths — the fruits of the Spirit — love, joy, peace patience, kindness, goodness, faithfulness, gentleness, and self-control. (of which against there is no law)  Think about where God put Adam and Eve — in the Garden of Eden.  We are constantly surrounded by manmade homes, buildings and materials, but when we get into nature, we see how God makes things.  This is how it works inside our souls.  God granted me a great peace that passes understanding in my greatest time of need, and I believe it was because of my love for God and belief that my faith mattered.  The agricultural theme throughout the Bible is not just for the people of the day to understand, but it is how God works.

MOLESKIN:
I encourage you all to read Matthew 13:1–23, Mark 4:1–20, Luke 8:4–15 — the Parable of the Sower of the Seed.  We cannot earn the fruits of the Spirit but we can resist the lies of the enemy, deceitfulness of wealth and world systems, and desire of the flesh to live when faced with persecution.  We can also prepare our soil through unity with God.  The oneness with God thru Jesus Christ gives us light from the fierce fiery love of God and saturates us with the River of Life from the throne room of God.  This COT is a continuation of a Q previously: Psalms 37:4, “Delight yourself in the LORD, and he will give you the desires of your heart.”  Decided to read this literally, by delighting in the Lord, HE will literally give me the pure, holy desires in my heart (not give me what I desire).  Desire is the fuel that waters Passion, and Passion is the soil from which Purpose can Grow  =   Abundant Life.
ANNOUNCEMENTS:
Please pray for my friend, Nick Osborn’s healing from cancer and salvation.

Let There Be Light

THE SCENE: Mostly moony, 40 degrees F
F3 WELCOME & DISCLAIMER

Welcome to F3: Fitness/Fellowship/Faith

I am Survivor and will be on Q today.

  • This is a free workout.
  • I’m not a professional.
  • You’re here on your own volition.
  • Modify as needed.
  • I have a phone.

WARM-O-RAMA:

  • Reach for the Sky
  • Let it Hang
  • Roll Necks
  • Arm Circles Forward/Backward
  • Hip Circles (in cadence)
  • Cherry Pickers
  • Tempo Merkins
  • Side Straddle Hops

THA-THANG:
Let’s Rock – Shopping Mall West End:

  • Small Rocks – Arm Raises Forward, 45, Side, OH Clap x 25 each
  • Medium Rocks – Curls, Tricep Extensions x 25 each
  • Large Rocks – Shrugs/Calf Raises x 50

New Toboggan with LED (unsolicited Christmas present) must be used to Light the way up JUCOmanjaro:

  • Run to first white line, face right shuffle to next white line, burnie to next white line, face left shuffle to next white line, run to next white line and repeat to the top.
  • Stop 1/2 way for 25 LBCs in cadence
  • Resume run, shuffle, burnie, shuffle, run to top.
  • (No recollection of exercise at top of JUCOmanjaro)
  • Mosey back to 1/2 way for 10 Burpees
  • Mosey to bottom of the hill for 25 merkins and 25 mountain climbers (each leg)

Back to Let’s Rock – Shopping Mall West End:

  • Large Rocks – 30 Squats, 20 Shrugs/Calf Raises
  • Medium Rocks – Curls, Tricep Extensions x 25 each
  • Small Rocks – Arm Raises Forward, 45, Side, OH Clap x 15 each

MARY:
Partner up in Parking Lot – Pro-agility Shuttle while partner alternates Plank / Al Gore, then continue to switch for 3 minutes.

  • 25 Big Boys
  • 25 Supermans
  • 20 Heels to Heaven
  • 15 Pickle Pounders
  • 10 sec stargazers
  • 25 merkins

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Salvation spreads by the blood of the lamb and the word of our testimony.  I just came out of a spiritual fog last week where I experienced no clarity, nothing going right, and God feeling distant, which had lasted a few weeks.  I am proud (through Christ in me) to proclaim that during that time I made no agreements with the enemy, with those feelings of despair, no agreements about losing God’s favor and no giving in to old sins.  There are things I no longer struggle with through freedom granted by healing, truth, warfare and union with God.  I’ve shared my cancer survival story and about having a baby post cancer, and I decided to share my testimony of salvation today.  (Note that was not said today – I have not shared this story to more than a few friends outside of family.)

I was saved at age 6 when my grandfather took me to the front of a Billy Graham crusade.  I was baptized and believed, trusted and worshipped God, but over time, my sin, hate for my step-dad, and agreeing with the lies of the world choked out any evidence of salvation.  At age 23, I found myself in a one-bedroom apartment in St. Petersburg, Florida with my nearest friend 100 miles away and knew it was time to seek Jesus.  One night, I was given a picture of all the layers of sin, evil and hate that had crusted over my heart all those years, suddenly being pierced by streams of light that kept growing and breaking away chunks until all the layers of my hardened heart were blown away by a light too bright to view.  I opened my eyes, stunned by the image, and to this day wish I could have kept my eyes closed.  I had never experienced anything like it before.  I also knew that the hate was still present for my step-dad, and Jesus was asking me to forgive him, as well as, ask for forgiveness for my part in it.  Years later after on this new path, I read 2 Corinthians 4:6 and I was blown away that I got to experience this firsthand.  “For God, who said, ‘Let there be light out of darkness,’ has shone in our hearts to give the light of the knowledge of the glory of God in the face of Jesus Christ.”  (Proceeded to read much of 2 Corinthians 4.  Read 2 Corinthians 3 while you are at it.)

Psalm 91:1 on fridge before I left the house, “Whoever dwells in the shelter of the Most High will rest in the shadow of the Almighty.”

MOLESKIN:
I have not shared my testimony in the past because of fear of opening up too many unknowns and questions, but I know I need to because of 2 Corinthians 4:13, “Since we have the same spirit of faith according to what has been written, ‘I believed, and so I spoke,’ we also believe, and so we speak.”  Therefore, you do not need a vision to know without a doubt that if you believe, trust, worship and seek oneness with God thru Jesus Christ, you will “have this treasure in earthen vessels (body)” 2 Cor 4:7 which is the light in your hearts of the knowledge of the glory of God in the face of Jesus Christ (2 Cor 4:6)!
ANNOUNCEMENTS:
Prayers for 5K and Guardrail’s family friend’s marriage.  Guardrail announced needing help to move a friend in need at 1pm today.

Monopoly

THE SCENE: 46 degF, early morning cool down felt like 40 degF.  No complaints!
F3 WELCOME & DISCLAIMER

Welcome to F3: Fitness/Fellowship/Faith

I am Survivor and will be on Q today.

    • This is a free workout.
    • I’m not a professional.
    • You’re here on your own volition.
    • Modify as needed.
    • Covid Guidelines and I have a phone.


WARM-O-RAMA:

Reach for the Sky

Let it Hang

Hip Circles (in cadence) x 4 each direction

Plank Dog x6

Left Leg Lunge:

    • Push Knee Out x6
    • World’s Greatest x6
    • Kosak Squat x 6
    • Pickle Twist x6

Plank Dog x6

Right Leg Lunge:

    • Push Knee Out x6
    • World’s Greatest x6
    • Kosak Squat x 6
    • Pickle Twist x6

Plank Dog x 6

Cherry Splitter (wider Cherry Pickers) in cadence x 6

Wide Stance World’s Greatest in cadence x 6

Plank Dog x 6

Hurdler Merkins x6 each leg

Plank Dog x6

Mosie to Curb:

Lunge and Twist (left knee forward, twist left…) curb to curb

Toy Soldiers (ankle stabilization) curb to curb

Elbow to In-step (left elbow to left foot arch/in-step) curb to curb

Run 50%, Run 75% curb to curb

Mosie to Stones at Guardrail behind Strip Mall

Arm Raises with Small Stones Wide x12, Front x12, Empty Can x12, OHx12.

THA-THANG:
Strip Mall Parking Lot = Monopoly Board

There was a “GO” and arrow, and if you pass Go, you will collect 200 dollars, correction – REPS.

At Baltic Ave = use large stones and do Shrugs with Calf Raises on flat ground x50

Mosie from GO to Sherwin Williams

Jail Just Visiting (southwest of Sherwin Williams) = use large stone and do Squats x 50

Strider from Sherwin Williams to Men’s Salon

Free Parking (southeast of Men’s Salon) = Merkins x 50

Mosie from Mens Salon to back of Maple Street B

Go To Jail (northeast of Maple Street B) = Big Boy Situps x50

Pax passed GO x 2 and collected 400-500 reps

Mosie to Flag until Wanderer said we had to beat Rush back, then Jailbreak ensued

MARY:
Wanderer called out flutter kicks, Mailbox called out Hello Dolly’s, Guardrail called out Heals to Heaven, and Survivor called out Plank.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
God uses story.  It is the language of our hearts.  Media, Hollywood, the world, and an enemy are telling stories that mislead.  The true stories in the Bible are still speaking (including what is still possible and available).  [Referenced Hound Dog’s COT Monday and Isaiah 6 taking us to the throne room of God and a hot coal being pressed to Isaiah’s lips.]  The true story Jesus tells us in John 10:10 is not two separate sermons or stories; It is one.  “The thief comes only to steal, kill and destroy, but I have come that they may have life and have it abundantly.”  This is the true story we are born into.  Reading the Bible more spiritually post-cancer, I realized a verse that relates to John 10:10 is Proverbs 4:23, “Above all else, guard your heart, for everything you do flows from it.”  Above all else guard your heart because there is an enemy, and from your new heart where Jesus resides, abundant life can flow from it.  Then Psalms 37:4, “Delight yourself in the LORD, and he will give you the desires of your heart.”  Decided to read this literally, by delighting in the Lord, HE will literally give me the pure, holy desires in my heart (not give me what I desire).  Desire is the fuel that waters Passion, and Passion is the soil from which Purpose can Grow  =   Abundant Life.  Agriculture theme exists throughout the Bible, and it is not just for the people of the day to be able to understand, it is because it is how this works.  To be continued another time…
MOLESKIN:
Local Pastor made the statement that “Passion is the Soil from which Purpose can Grow” back in Feb 2020.  Great feel good statement and I knew it seemed accurate, but I needed more of a story to go with it in order for transformation.  Delight yourself in the Lord, guarding your heart against the thief, and He will give you the desire that your soul craves (passion), have the courage to follow opportunities through as He calls (purpose), and you will have abundant life in Christ.  

ANNOUNCEMENTS:
Prayer requests for Covid, Job Interview and Intervention through Prayer against strongholds and bondage ourselves and loved ones are facing.  Call to spread the word “Repent” and God will heal our land.

Another Miracle Lord

THE SCENE: 70degF, light pollution from parking lot prevented view of meteor showers
F3 WELCOME & DISCLAIMER: complete

WARM-O-RAMA:
Static stretching, plank with hip and groin dynamic stretching, lunge and twists, elbow to instep, toy soldier
THA-THANG:
Speed training:

2x100yd striders

Dice game – plyometrics

Pro agility shuttle

MARY:
American Hammers 15x

LBC 15x

Lower back stretching and hypers

COUNT-OFF & NAME-O-RAMACIRCLE OF TRUST/BOM:
3 years since diagnosed with Acute Myeloid Leukemia AML.  Shared my story where God intervened and now AML stands for Another Miracle Lord in my family!  Luke 22:32 if Jesus is praying for our faith, then it must be important!