F3 Knoxville

Author: Wheelchair

Life of Worship?

THE SCENE: Great weather, 65, a wee bit humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops, cherry pickers, little baby arm circles forward/backward, tempo squats, tempo merkins

THA-THANG:

Mosey towards the pond

  • Do 5 merkins, 5 squats, 5 BBS, run to first light
  • Do 5 merkins, 5 squats, 5 BBS, Bernie to start, run to second light
  • Repeat

Mosey to Jucomonjara

  • Run to first line, do 5 merkins, 5 squats, 5 BBS
  • Bernie up a line, run to next line, do 5 merkins, 5 squats, 5 BBS
  • Repeat to the top

Mosey back to the flag, stop at guardrail, do 25 dips, 25 squats, 15 BBS

Finish with Ring of Fire

CIRCLE OF TRUST/BOM:
Worship is not just something that we do on Sunday mornings or Wednesday nights. We worship something every day, whether it’s sports, exercise, money, jobs or God. So, how do we live our daily lives in worship to God? 

Romans 12: 1 says, “Therefore, I urge you, brothers and sisters, in view of God’s mercy, to offer your bodies as a living sacrifice, holy and pleasing to God—this is your true and proper worship.” So the first thing is that we need to sacrifice ourselves, give our lives to the Lord and in following Jesus. Then verse 2 says, “Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will.” So in sacrificing ourselves we shouldn’t conform to the pattern of this world.

And then a few verse down in verse 9 it says some things that highlight a Christian and how we might live out worship in our daily lives. It says, “Love must be sincere. Hate what is evil; cling to what is good. 10 Be devoted to one another in love. Honor one another above yourselves. 11 Never be lacking in zeal, but keep your spiritual fervor, serving the Lord. 12 Be joyful in hope, patient in affliction, faithful in prayer. 13 Share with the Lord’s people who are in need. Practice hospitality.” And the list goes on further, but those are just a few things that we can do in our daily lives to worship the Lord. So, what is one thing you can do to worship the Lord? One thing on that list that you might try to improve on as you try to live a lifestyle of worship. 

Partner Rifle Carry = Fun

THE SCENE: Mid 70s, nice, no rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry pickers, lil’ baby arm circles, tempo squats, harry rockettes, tempo merkins.

THA-THANG:
Mosey to the big parking lot

  • Bear crawl to the first line, 1 burpee
  • Duck walk to the second line, 2 burpees
  • Bear crawl to the third line, 3 burpees
  • Duck walk to the fourth line, 4 burpees
  • Etc.

Mosey to the Coupon Pile

  • Partner up and rifle carry a cinder block to the hill
  • One partner runs up the hill while another does curls
  • When the first partner gets down, partner rifle carry around the median
  • Switch roles

Mosey to Sophomore Hill

  • Stay with your partner, run to the first corner, wait to be touched by group behind, then run to the second corner, all the way around

Mosey to the flag

CIRCLE OF TRUST/BOM:
I am due to become a first time father, likely this month. And with that comes many worries. Small, simple worries like: Do I really know how to change a diaper? And deeper, more significant worries like: Are we going to fail at this? Are we going to be financially okay? What if my son doesn’t follow Christ? Especially in today’s culture, these are worries that are always lingering. If I am not careful, it can take over my mind and effect the way I view myself and God. When these times come, I remind myself of Philippians 4:6-7, which says, “Do not be anxious about anything, but in everything, by prayer and supplication, with thanksgiving, make your requests known to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.” It is interesting that he doesn’t say that when we make our requests known to God that He will instantly solve our all problems and our worries will go away. It says the peace of God will guard our hearts and minds in Christ Jesus. So, instead of my mind being filled with worries, fears and anxieties, it is filled with the peace of God. 

So, I know I am not the only one with worries, fears and anxieties, whether with kids, work or something else going on. Whatever that thing is that is on your mind right now, give it to the Lord, cast it on Him and the peace of God will come and guard your heart and mind.

 

21s and Lunges

THE SCENE: Cool, crisp, high 20s, snow on the ground.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry picker, side straddle hops, 5 burpees, little baby arm circles forward/backward, tempo squats, tempo merkins.

THA-THANG:
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

CIRCLE OF TRUST/BOM:
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.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warmup with Cherry Pickers, Side Straddle Hops, Little Baby Arm Circles Forward/Backward, Tempo Merkins, Harry Rockettes.
THA-THANG:
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

CIRCLE OF TRUST/BOM:
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
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
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.

THA-THANG:
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

CIRCLE OF TRUST/BOM:
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.