F3 Knoxville

Category: JUCO

Thought to your thoughts

THE SCENE: 59°, calm dry and perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Windmills, Newtons Cradle, Mountain climbers, Cherry Pickers, Let it hang, not in that order
THA-THANG:
Mosey to the courtyard, Flutter a little, Lunge to the first “island”, half on each side

  • Broad jump to partner across the grass, Bear crawl back 2x
  • Crab walk to partner, walk crab back 2x
  • Frog jump to middle, bernie back
  • Dips and box jumps on the wall
  • 10 OHP, 20 Triceps, 30 curls 2x

At the pull up bars, partner up, collectively do 20 pull ups, 100 merkins and 100 squats, then run around the sports complex.  repeat.

MARY:
At each stop sign on the way back, did a core exercise: Freddy Mercury, Big boys, hello dolly, side crunches, and mountain climbers.  Finished off at the flag with flutters
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:

I have 2 personal convictions I’m going to share.  Perhaps some of you need to hear this.
1) I talk too much. Much of what I say I hear at the same time you hear it.
When words are many, transgression is not lacking, but whoever restrains his lips is prudent.
Proverbs 10:19
Jesus says in Luke 6:
“It is not what goes into the mouth that defiles a person, but what comes out of the mouth; this defiles a person.”
I’m not talking about swearing but maybe that is a part of it, I’m not sure I really care if you swear from time to time.  I am bothered by the use of Jesus Christ as an explitive
But have a filter and make sure that filter is Truth and encouragement. are words building up?

**Give thought to your words.**
2) God wants to work on not just my words spoken but also the thoughts and and my heart

A good man brings good things out of the good stored up in his heart
and an evil man brings evil things out of the evil stored up in his heart. For the mouth speaks what the heart is full of.

what are you thinking? Would you verbalize those things?

Are you improving what you are thinking?
Perhaps it is best summed up by paul in Phil 4;8
“Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure,
“
whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.

**Give thought to your thoughts**

ANNOUNCEMENTS:
VQ on Friday by Waffles!!

Hardship Hill obstacle building this weekend or next.  Keep an eye out.

Monday Punday

THE SCENE: Rain stopped but still wet

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The usual
THAThang

Mosey to coupons, audible to pull-up bars.   5 pull-ups, 20 Merkins, a couple times

Grab a coupon/CMU and mosey to Rec Center Hill.   One PAX run to top of hill and do a burpees while rest try to avoid counting while doing exercises until they return.   Start new exercise and next PAX run.   Q had a few suggestions and then passed the run around.   Good mumble chatter while trying not to count, harder to do then you would think.   Puns were provided in appropriate fashion, Data would have been proud.
MARY:
Just a little…
COUNT-OFF & NAME-O-RAMA
Fabulous Five

CIRCLE OF TRUST/BOM:
Remember to say yes.  For me, most fulfilling times as a father are when our family and kids are laughing and having fun together.   Most of the time this happens as a random request to play a game or throw a ball or go get ice cream, etc.   As my kids have grown and reality sinks in of our remaining time together dwindles, I am more convicted then ever to make sure I say yes and try to prioritize quality time with each of my children regardless what that might be.  We still play hide and go seek in the dark and enjoy trying to scare each other.    The requests have changed over the years but my hearts desire to say yes hasn’t.  When looking in the mirror at time that has gone by nothing really was more important then making sure your children felt prioritized and valued.

MOLESKIN:

ANNOUNCEMENTS:
Shovel flag hand off next Friday – Guardrail next AOQ

Kracken

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Your classic Kraken

  • 20 merkins
  • 30 squats
  • 25 dry docks
  • 10 4ct Smurf jacks
  • 30 2ct shoulder taps
  • 20 4ct rockettes
  • 10 inch worms
  • 5 burpees

Take a break for sprints after 1st round.

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Get excited about serving Christ.
this past weekend I had the pleasure of going to Tuscaloosa, Alabama to see my son’s girlfriend get baptized. What a great experience it was. She was getting baptized at a place called the church of the oaks that was on the campus of the University of Alabama. It was a newer church that comprised of 90% if not more students. the energy level, worship and message was great, The best part was the end. Once the pastor finished his sermon, he baptized Kyra. I attached a video link of her testimony below. To see her make that decision to follow Christ brought a tear to my eye. And I don’t cry often. After that, they commissioned close to 100 students that were serving either overseas domestically or at camps this summer. Ive never seen that much of a church body serving. And they were enthusiastic about it! So, why can’t we be like them? The pastor talked about how as adults we tend to say I’ll serve once the kids are out of the house, etc. or once I get financially stable I can do it. I don’t think that’s mentioned anywhere in the Bible.

Kyra’s testimony and baptism
MOLESKIN:
It’s amazing how fluorescent light can wake you up in the morning. I only got about an hour worth of sleep last night, but felt energized once I joined the PAX under the lights.
ANNOUNCEMENTS:
None

Campus Tour

THE SCENE: A crisp 45…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Tempo squats
5 burpees on your own10
Windmills in cadence
Cherry Pickers
Plank
Plan Reach Throughs 10 each side
SSH

THA-THANG:
Jog to the opposite end of the parking lot and back
The next roound Run back and forth
25 Toe Merkins

  • 2 lines Mosey to the coupon pile with the leader falling off for 2 burpees
  • Making three stops for Core Exercises along the way
  • Grab a coupon
  • Do 20 Curls
  • Rifle Carry to the pull up bars
  • 5 pull ups / 20 LBC’s Rinse and Repeat 3 times
  • Rifle Carry to the coupon pile
  • 20 Bent over rows / 20 tris
  • Put coupon up and mosey to the Stadium
  • Run to the top/2 burpies/run down/5 merkins x 3
  • Bear Crawl to the top/2 Burpies/ run down/5 merkins x 3
  • Mosey toward the flag with the person in the back snaking his way to the front
  • Making three stops for Core Exercises along the way

MARY:
No Time.
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:
“Don’t worry about anything; instead, pray about everything. Tell God what you need, and thank him for all he has done.”
Philippians 4:6 -7

“Always be joyful. Never stop praying. Be thankful in all circumstances, for this is God’s will for you who belong to Christ Jesus.”
1 Thessalonians 5:16-18

I had both of these highlighted in my Bible and they’re also today’s plan in the app, so I figured I would share them this morning.

God is always there for us! In good and bad times. Remember you can always lean on him.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Dora and Ducks

THE SCENE: 39 and chilly, but clear
WARM-O-RAMA:

SSH
Tempo Squats
Diamond Merkins
Mountain Climbers
Windmill
Diamond Tempo Merkins

THA-THANG:

Mosey to the Courtyard – Dora up
100 Diamond Derkins
200 2-Count Flutter Kicks
300 Squats
Mosey to the Duck Pond
Burpee half-mile; 1 small lap around the pond, stopping 5 times to do ~10 burpees
Mosey back to flag for Mary

MARY:

Dips
Freddy Mercuries
Hello Dolly
Imperial Walkers

CIRCLE OF TRUST/BOM:

Eccl 4:9-10
9 Two are better than one, because they have a good reward for their toil. 10 For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up!

MOLESKIN:

– Great to have the fellowship of brothers to lift you up…I appreciate the great prayer and support since my mom’s passing