F3 Knoxville

THE SCENE: Cloudy with temps in 60’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Plank Jacks, 15 Squat Jumps, 10 Rockettes, Plank Stretches, 10 Cherry Pickers
THA-THANG:
Mosey northeast to perimeter trail near intersection of primary park roadway and roadway going to admin bldg.  We will be doing nickel, dime, quarters (running one light to stop and do 5 of exercise, running two lights to do 10 of exercise and running five more lights to do 25 of the exercise.  We will initially head west on perimeter trail, following it all the way to southern ball field area.  Here are the exercises we will be doing

• Big Boy Sit-ups
• Merkins
• Star Jumps
• Hello Dollies
• Diamond Merkins
• Smurf Jacks
• American Hammers
• Carolina Drydocks
• Iron Mikes
• Flutter Kicks (four count)
• Dive Bombers
• Plank Jacks

Mosey to Outdoor Chapel.  We will do sevens starting with one Decline Merkin at stage area and six Mountain Climbers at other end of chapel.

Mosey to AO.

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:
One psychological definition of anxiety states that it is 1. the overestimation of threat and 2. the underestimation of competency to handle the threat.  It is not uncommon for us to experience anxiety, particularly when we take on new things.  For example, when taking on a new challenge (such as starting a new job) we tend to worry about the many things that could go wrong – in so doing we exaggerate the likelihood of bad things occurring.  Those of you who have never taken the Q at an F3 workout may worry that the guys would not like what you have put together, that what you planned will not be hard enough or that it would be too hard, that you will plan too much or too little, or that you will screw up when leading the exercises. You may not think about it being common to make mistakes when you do your first Q and that the other guys will understand that and accept you.  When taking on new challenges we also tend to underestimate our competency.  When taking on a new job you may forget that you were hired because of abilities and skills that the employer saw in you and that you can learn and adapt to new situations.  When thinking of leading a Q you may underestimate how much you have learned from being involved in F3 workouts, how even though you have never led a Q your ability to do so will be just as good as other guys who have never led a Q, how you can write out a good outline for a workout, how you can adapt your workout as you move along, how you can be inventive and come up with new ways of doing things, how when delivering the message guys will be interested in your experiences and what you have learned in life.

Take on new challenges.  Remember it is common to feel some anxiety when you do so.  But remember that you are probably overestimating the threats of the new challenge as well as the negative reactions to your making mistakes.  Remember your abilities, your ability to adapt, your ability to get up when you have been knocked down, and that God and friends are there to turn to when mistakes are made because in taking on new challenges you are supposed to make mistakes.

Remembering these words from Christ in Matthew, Chapter 6, may also help:

25 ^e“Therefore I tell you, ^fdo not be anxious about your life, what you will eat or what you will drink, nor about your body, what you will put on. Is not life more than food, and the body more than clothing? 26 ^gLook at the birds of the air: they neither sow nor reap nor gather into barns, and yet your heavenly Father feeds them. ^hAre you not of more value than they? 27 And which of you by being anxious can add a single hour to his ⁱspan of life?⁷ 28 And why are you anxious about clothing? Consider the lilies of the field, how they grow: they neither toil nor spin, 29 yet I tell you, ^jeven Solomon in all his glory was not arrayed like one of these.