F3 Knoxville

21s and Lunges

THE SCENE: Cool, crisp, high 20s, snow on the ground.

Cherry picker, side straddle hops, 5 burpees, little baby arm circles forward/backward, tempo squats, tempo merkins.

Mosey to the first overhang

  • BBS x 15
  • Hand-Release Merkins x 15
  • Squat Jumps x 15

Mosey to the Library overhang

  • 21s, Monkey humpers and hand release merkins with a bear crawl in between
  • After one set, jog to the other overhang, lunge to the other end, hand stand on the wall for 20 seconds.

Mosey back to first overhang

  • BBS
  • Flutter kicks
  • Boat and canoe
  • Hello dolly’s
  • Planks
  • Freddie Mercury’s

Mosey to the flag

The Lord knows that we are dust. Psalm 103:4 says, “for he knows how we are formed, he remembers that we are dust. The life of mortals is like grass, they flourish like a flower of the field; the wind blows over it and it is gone, and its place remembers it no more.” The Lord knows we are but flesh and we will fail. With that in mind, I love the new year. It brings about a hope for a new year, a cool kind of energy and anticipation. But, because we are humans and dust, the hope and anticipation fades as we fail to meet our goals or resolutions and go back to doing the same old things we did last year. 

But! Because we are Christians, we know that the Lord is merciful and gracious. Lamentations 3:22-23 says, “The steadfast love of the Lord never ceases; his mercies never come to an end; they are new every morning; great is your faithfulness.” So, even though the Lord knows that we will fail, He gives us new mercies every day, a new hope every day. We will fail to meet our goals. We will fail to be good husbands, good dads, good friends. We will fail in all areas some days. But for the Christian, we can wake up with a new hope every single day because of the Lord’s mercy towards us. 

Suicides and Advent

THE SCENE: A cool, brisk morning in the upper 20s.

Warmup with Cherry Pickers, Side Straddle Hops, Little Baby Arm Circles Forward/Backward, Tempo Merkins, Harry Rockettes.
Suicide with no sprints in the parking lot. Each line we did 2 burpees, then 4 burpees, then 6 burpees.

Mosey to the parking lot next to the big pond.

  • Suicide around the pond stopping at each corner.
  • First corner: 10 merkins, 10 squats, 10 BBS
  • Second corner: 20 merkins, 20 squats, 20 BBS
  • Third corner: 30 merkins, 30 squats, 30 BBS

Mosey to the courtyard and partner up for Dora.

  • One partner runs around the courtyard while the other does
  • 150 merkins
  • 100 squats
  • 100 BBS

Now that we are nearing the Advent season, part of this season is to look back at what Jesus did for us when He came to earth and gave us hope and salvation through the Cross. But the other part of the Advent season is to look forward in the hope of His return, His second coming. And one verse I have been thinking on is Psalm 27:4, which says:

“One thing I ask from the Lord, this only do I seek: that I may dwell in the house of the Lord all the days of my life, to gaze on the beauty of the Lord and to seek Him in His temple.”

And if you look at the people in the Bible who have seen the Lord, they are always so stunned at seeing Him. Isaiah, when he sees God, says, “Woe is me” or Moses, after seeing the Lord on Mount Sinai, he comes down from the mountain and his face is glowing from being with the Lord. So, this was just an encouragement to look forward to the Lord’s second coming in this Advent season as well as look back.

When We Are Weak, He Is Strong

THE SCENE: Mid 60s with some sprinkles

Cherry Pickers x 7, Harry Rockettes x 10, Lil’ Baby Arm Circles x 10 forward and backward, tempo squats x 5 then hold an Al Gore, tempo merkins x 5 then hold plank.

Mosey to the Courtyard for 21s

  • Start at the wall and do 20 box jumps onto the wall
  • Run to second overhang, stop and do 5 BBS at middle overhang
  • Do 1 hand release merkin at second overhang.
  • Eventually moved to 11s and got down to 6 box jumps and 5 hand release merkins

Mosey to the Coupon Pile

  • Get a coupon
  • Do 10 curls, 10 triceps, 10 swings, rifle carry up the first two staircases then back down
  • Take off 2 off each workout each time and go all the way to zero.

Mosey to the Parking Lot

  • Start at the first line doing 3 squats, duck walk to the line, lunge back to the start.
  • Then do 2 squats, duck walk, lunge
  • 1 squat, duck walk, lunge

Mosey back to the flag

Read 2 Corinthians 12:8-10: “Concerning this, I pleaded with the Lord three times that it would leave me. But He said to me, ‘My grace is sufficient for you, for my power is perfected in weakness.’ Therefore, I will most gladly boast all the more about my weaknesses, so that Christ’s power may reside in me. So I take pleasure in weaknesses, insults, hardships, persecutions, and in difficulties, for the sake of Christ. For when I am weak, then I am strong.”

This is so opposite of our culture and really the opposite of what men think. It is difficult to admit our weaknesses and even boast in them, but this is what Paul says and we see throughout Scripture that we are to be dependent on God and rely on Him and not ourselves. We see throughout the Psalms that David cries out to the Lord to help Him. He knows that He is weak and often in danger, so he constantly cries out to God for help. And this is how we should look to God. It is like a child doing something and he is struggling and his father is right there waiting for the child to ask for help. The child (us) is stubborn, but the father (God) is right there waiting for us to ask Him for help and it is His desire and pleasure to help us and give us strength because He gets the glory in that, not us.

Whatever you do, do it all for the glory of God

THE SCENE: Mid 70s with sprinkles.

Cherry pickers x 7, little baby arm circles forward and backward, harry rockettes, hand release merkins and tempo squats
Ran to the parking lot with Maple Street biscuits. Every business you do a workout. After every business, you run around the buildings. First business was:

Maple Street

  • Curls x 21
  • BBS x 21
  • Squats x 21

Hot Yoga

  • Plank Pose for 1 minutes
  • Side Plank Pose for 30 seconds each side
  • Lord of the Dance pose 30 seconds each leg

Martial Arts Business

  • Harry Squatettes x 10 each leg
  • Donkey Kicks x 15

Hard Knox Pizza

  • Curls x 21
  • BBS x 21
  • Squats x 21

Sherwin Williams Paint

  • Squat Press x 20
  • Straight Arm Rainbow Drops x 10 each side

Barber Shop

  • Tricep extensions x 30
  • Wall sit with arms extended for 1 minute

Dickey’s BBQ

  • Curls x 21
  • BBS x 21
  • Squats x 21

The Word came from 1 Corinthians 10:23-33, the main verse being 31, “Therefore, whatever you do, whether you eat or drink, do it all for the glory of God.” I know that Christians know this verse and have heard it many times, it is nothing new. But it is easy to forget as we go about our busy lives with work, school, kids, families and everything else we do. It is a good reminder that we don’t just go about our days monotonously and aimlessly. We have been given a purpose, to glorify God in all we do and enjoy Him. And then in verse 33 that one of the reasons we do this is so that non-Christians might see this and be saved. Our actions matter, how we treat people, how we have discussions, how we do our work, it matters. So, let us aim to glorify God and enjoy Him and let us seek to point people to Him while we do that.

Dependence Through Prayer

THE SCENE: Humid and low 70s

Cherry Pickers x 6, Frankenstein’s x 10 each leg, little baby arm circles forward/backward x 10, tempo merkins x 10, tempo squats x 10, 1 Alarm Clock.

Mosey to the Maple Street Parking Lot

  • Frog hop to the other side of the parking lot with 3 merkins after every hop.
  • Duck walk 2/3’s of the way back.

Mosey to Juconte

  • Workout at the bottom of the hill
    • 20 dips on the curb, 20 Carolina dry docks, 20 squat jacks
  • Run to the first light pole, 5 burpees, run back down and repeat the workout
  • Run to the second light pole, 5 burpees, run back down and repeat the workout
  • Run to the third light pole, 5 burpees, run back down and repeat the workout
  • Run to the top.

Mosey back to Maple Street Parking Lot and Partner Up

  • One partner jogs while the other partner lays on the ground, counts to 5, jumps up and sprints down his partner, then do 10 BBS together. Switch and repeat.

Mosey back to the flag.

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!
The word was the Lord’s prayer from Matthew 6:9-13. I sometimes struggle with prayer, making time to pray, maybe it gets monotonous at times or I don’t know what to say. I sometimes even struggle with what prayer does or how it works. But whenever I’m struggling with it, I use the Lord’s prayer as a basis for how to pray. Our Father in heaven, hallowed be thy name – we lift the Lord up, we want His name to be made famous, to be glorified.

Thy kingdom come, thy will be done, on earth, as it is in heaven – We want to see His kingdom here on earth. We want His will to be done in our lives and in our world.

Give us this day our daily bread – We depend on Him for everything, even the simplest of things in food, we are dependent on Him.

Forgive us our debts as we forgive our debtors – We need the Lord’s forgiveness. We are forgiven and justified, but we still sin and we still need the Lord’s daily forgiveness in our lives. And then we take that forgiveness and we forgive others, we are gracious and merciful to others.

Lead us not into temptation, but deliver us from evil – We need His help in everything, in turning from evil and towards Him, we need His help.

There are a bunch of things in this prayer that could be focused on, but since I don’t have much time, I thought I would focus on one theme. This prayer and all of our prayers, should be prayers of dependence. We are so needy and helpless and we need the Lord to work in our lives, even down to giving us our daily bread, giving us the energy we need for the day. Our world tries to tell us to be independent, be a ‘self-made-man.’ This is not the attitude of Jesus’s prayer. Jesus is the best human that has ever lived and it’s not close. Yet even He was dependent on His Father. What makes us think we can be independent from the Father if even His Son was dependent on Him?

So, if you are like me at all and you struggle with prayer. A good place to start is to grow in your dependence on the Father’s provision in your life, to grow in your dependence on the Father for forgiveness in your life, receiving and giving.