F3 Knoxville

Category: JUCO

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

 

The Walls of Jericho

THE SCENE: high 50s, dry, perfect for a JUCO beat down
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 10 mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 harry Rockettes, 10 tempo squats
THA-THANG:
Mosey to the coupon pile. Do 25 Curls at the bottom and 5 pull-ups at the top. Repeat.

Mosey to the grass hill in the back of the AO (aka the Wall). Do 11s with burpees at the bottom and heels to Heaven at the top.

Mosey to the large parking lot east of campus. Beginning from the first light on the right, do 25 merkins and run to the next light pole. Then, return and do 25 squats and run to the next light pole. The original plan was to rinse and repeat until you reach the last light, but we ran short on time.

MARY:
Planks, flutter kicks
COUNT-OFF & NAME-O-RAMA
9 got it done!
CIRCLE OF TRUST/BOM:
“The Lord said to Joshua, “See, I have given Jericho into your hand, with its king and the valiant warriors. You shall march around the city, all the men of war circling the city once. You shall do so for six days. Also seven priests shall carry seven trumpets of rams’ horns before the ark; then on the seventh day you shall march around the city seven times, and the priests shall blow the trumpets. It shall be that when they make a long blast with the ram’s horn, and when you hear the sound of the trumpet, all the people shall shout with a great shout; and the wall of the city will fall down flat, and the people will go up every man straight ahead.”

Joshua 6:2‭-‬5 NASB1995

There are many commands of God that have a functional purpose. For example, it makes sense that the Israelites abided by all the rules concerning leprosy so that it wouldn’t spread to others. There are other commands, like those given to Joshua concerning the conquest of Jericho, that don’t really make logical sense. God told him that He has given the city to them, but God still required something to receive the gift. He required them to march, shout, and blow rams horns. Why? I don’t know nor does anyone. All we can say is that it was a command of God to receive the otherwise free gift that was being given to them. Would they have received the city if they only marched 6 times around the city on the 7th day? Certainly not because they didn’t do all that God commanded. I encourage you to keep these thoughts in mind when studying instructions from God in His word. It may be that we sometimes question God’s commands if they are really necessary. The fact is that if we love Him we will keep His commands. John 14:15