F3 Knoxville

Category: JUCO

Bear Crawl Beatdown

AO: juco
Q: Lil’ Spice
PAX: Fetch, hound dog, Archie, Parkour, Butterknife, Data, Guardrail, Mailbox, Trash Panda (JUCO), Windex, Booster, 5K, Bootheel
FNGs: 1 Bootheel
COUNT: 14
WARMUP:
Motivators
Dive bombers
Cherry pickers
Mountain climbers
Baby arm circles forward and backwards

THE THANG:
Mosey to big parking lot, line up on the curbs, then perform the following at each set of parking spaces:
• Imperial walkers, 10 ssh
• Forward lunge, 10 plank jacks 
• Repeat across parking lot 

Mosey to the coupon pile and partner up for a DORA. One partner will perform the exercise listed while the other Bernies out to the “02” sign and then bear crawls back:
• 50 WW3 sit-ups 
• 200 squats 
• 300 bent rows 

MARY:
Flutter kicks
Ring of FIre

ANNOUNCEMENTS:
Brolympics on Nov. 4

COT:
“The Lord is my shepherd, I shall not want. He makes me lie down in green pastures; he leads me beside still waters; he restores my soul. He leads me in right paths for his name’s sake. Even though I walk through the darkest valley, I fear no evil; for you are with me; your rod and your staff— they comfort me. You prepare a table before me in the presence of my enemies; you anoint my head with oil; my cup overflows. Surely goodness and mercy shall follow me all the days of my life, and I shall dwell in the house of the Lord my whole life long.”
‭‭Psalms‬ ‭23‬:‭1‬-‭6‬ ‭NRSV‬‬https://bible.com/bible/2016/psa.23.5-6.NRSV

Memerable

AO: juco
Q: Guardrail
PAX: Butterknife, 5K, Dart Gun, Booster
FNGs: None
COUNT: 5
WARMUP: Most of this is borrowed from @Erector: 15 SSH, 10 mountain climbers, 10 tempo merkins,
15 Moroccan night club, 10 harry Rockettes, 10 tempo squats
THE THANG: mosey to the coupon pile: 25 curls, 5 pullups, 2x. 11’s with Skull crushers and Bench -till saved by the garbage truck. 11’s on stadium hill with burpees on the bottom and heels to heaven at top. Then mosey to the courtyard for 12 core moves: 1. Planks
2. American Hammer
3. Freddy Mercury
4. Leg Raises
5. Mountain Climbers
6. Reverse Crunches
7. Side Planks
8. Standing Oblique Crunches
9. Flutter Kicks
10. Seated Knee Tucks
11. V-Ups
12. The Plank Walk
ANNOUNCEMENTS: Brolympics Nov 4!
COT: Taste and see that the Lord is good! Blessed is the man who takes refuge in him!
Psalm 34:8
I doubt any of your will remember what I say today much past the first cup of coffee. And that’s cool – but God promises that His words don’t return void. If you want your words to have impact speak scripture
Isaiah 55: 11 So shall my word be that goes out from my mouth; it shall not return to me empty, but it shall accomplish that which I propose, and shall succeed in the ting for which I sent it.
To speak His word, you need to know it. Memorize it.
This week, a friend from IL thanked me for what God taught him through me in the verse above.
That once you taste and see the Goodness of Jesus, it leaves you satisfied AND longing for me. No regret, no pain, and blessed but longing for deeper relationship with Him!

No Accident

AO: juco
Q: Guardrail
PAX: Wanderer
FNGs: None
COUNT: 2
WARMUP: SSH, Cherry Pickers, Twisties, Tai Chi Warrior
THE THANG: Broad jump across Hardin Valley to Award Winning hill climb for 10 Kick throughs at each light pole, repeat with 10 Merkins, then Catch me if you can across the top for some ab work while star gazing. Return to campus for some guardrail dips and bear crawl, then hunted down Booster and caught up with him.
MARY: Planks, L & R, Imperial Walkers
ANNOUNCEMENTS: T-Shirts! Fill the Q calendar. Lots of guys carrying a lot things right now. Reach out.
COT: Therefore let anyone who thinks that he stands take heed lest he fall.1 Corinthians 10:12

Tucker Blakely, 29 years old. Killed in the line of duty. News says Matthew Rose got in a domestic fight with his wife, cops get called, he shoots Officer Blakely, gets killed himself. 5 yr old son left fatherless.
Tragic. Close to home and it should wake us up.
This was no accident. Accident is tripping on the sidewalk or falling at soccer and needing stitches.
There are 2 ditches we can fall in as we process this.
1: It will never happen to me 2: Thinking there is nothing we can do to prevent it… a 3rd would be ignoring it.
Don’t think that you are above accountability, needing some guardrails or that we can go alone.
Speculation, but Matthew didn’t get there overnight – this wasn’t the first fight or outburst.
Don’t think you can just have a pet “socially acceptable” secret sin.
Take heed; know your own brokenness; share that with a Brother
Invite a neighbor to F3, to your church, to your backyard – and love them enough to tell them hard truths.
let yourself feel sad about this but don’t stop there. be a HIM to someone who needs it.
But Jesus doesn’t call us to live in fear of “an accident” He walks with us through temptation
No temptation has overtaken you that is not common to man. God is faithful, and he will not let you be tempted beyond your ability, but with the temptation he will also provide the way of escape, that you may be able to endure it.
1 Corinthians 10:13 ESV

Reason #5

AO: juco
Q: Mailbox
PAX: Butterknife, Fetch, Guardrail, Lil’ Spice, Mailbox, Waffles, Wanderer, Windex, Archie
FNGs: None
COUNT: 9
WARMUP: SSH, Moroccan Nightclub, Windmills, High Knees/Burpees, TN Rocking Chair
THE THANG: 9 Round Tabata Timer x2 x2 – no counting necessary.
MARY: No time
ANNOUNCEMENTS: Need a Q on Wednesday and flag handoff at Shamrock Friday. Would have to miss IPC week 4 to attend. I know tough decision
COT: Windshield and the rear view mirror. Spend more time focused on future instead of worrying about passed. “Not that I have already obtained this or am already perfect, but I press on to make it my own, because Christ Jesus has made me his own. Brothers, I do not consider that I have made it my own. But one thing I do: forgetting what lies behind and straining forward to what lies ahead, I press on toward the goal for the prize of the upward call of God in Christ Jesus.”
‭‭Philippians‬ ‭3‬:‭12‬-‭14‬ ‭ESV‬‬
bible.com/bible/59/php.3.12-14.ESV

You VS You #3

AO: juco
Q: Commission
PAX: Commission, MC Fraud (Chris Trice), Booster, Stye (Hal Phillips), Guardrail, Stitch, Hallmark, Windex, Wanderer
FNGs: None
COUNT: 9
WARMUP: 15 SSH (4 count), 5 Cherry pickers (4 count), 10 tempo merkins, 10 tempo squats, one lap around the parking lot

THE THANG: Line up at 1st line Start the timer.  We used 1 parking spaces as the lines. All PAX perform each exercise for 1 full minute (no rest interval between sets).
After each 50 reps, move forward one line. Immediately following the 10th set (no rest), perform 5 minutes of CMU Thrusters (keep counting toward your total # of reps). Total duration: 15 minutes
1-minute of CMU OHP
1-minute of CMU Goblet Squats
1-minute of CMU Bent Over Rows
1-minute of CMU BBS
1-minute of CMU Biceps curls
1-minute of CMU Lunges
1-minute of Derkins (feet elevated on CMU)
1-minute of CMU LBCs
1-minute of CMU Triceps extension
1-minute of CMU Deadlifts
5-minutes of CMU Thrusters

Record 1st Round # of reps Rest 3 minutes  

Now…REPEAT the full routine – starting over with your rep count

COT: Isaiah 53:2 For He grew up before Him like a tender shoot, And like a root out of parched ground; He has no stately form or majesty That we should look upon Him, Nor appearance that we should be attracted to Him.
What if there was nothing remarkable about you EXCEPT…except for your faith?
You didn’t go to a fancy college, maybe you didn’t even graduate high school.
Your job, well, it only pays for your daily bread. Retirement…you are going to work the rest of your life
Sports, you are the kid that they pick last.
You’re ugly, your spouse is ugly, even your dog is ugly

What if there was nothing remarkable about you…except for your faith?
Are you the person people come to with their Bible questions or ask for your prayers on their behalf?
Maybe you pause a conversation with a church friend or a family member to chase down a visitor before they sneak out.
Maybe you’re the type to spend a couple of hours in the parking lot with a brother or sister who just needs to get something off of their chest.
Perhaps you are the one who serves without being asked. You recognize a need and you take care of it because you know how hard it is for some people to accept help.
What if there was nothing remarkable about you…except for your faith?

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