F3 Knoxville

Four Corners @ Shamrock

Shamrock
  • Welcome: All are welcome – those who come are awesome!  Welcome to the Jungle!  I’m not a professional, but neither are you, so lets go have some fun! By the way, it was  a perfect 70 degrees this morning.
  • Warmup:
    • Merkin to chest – Arm shake
    • Squat with leg shake
    • First Corner of parking lot :25 Merkins
    • Second Corner of parking lot :50 LBCs
    • Third Corner of parking lot: 75 Squats
    • Fourth Corner of parking lot: 100 SSH
  • Workout:
    • Repeat the warmup for every parking lot on campus.
    • We ended up doing 500 SSH, 375 Squats, 250 LBCs, and 125 Merkins.  (we did throw in some CMU exercises for good measure too).
  • Warmdown:
    • 50 Freddy Mercuries
    • 25 Hello Dollys
    • 25 Scissor Kicks
    • Leg Lift Holds
    • Ring of Leg Fire
  • Wrapup:
    • Fruity Goals: Bored?  Need direction? Need a goal?  Pratice fruit! Love, Joy, Peace, Patience, Kindness, Goodness, faithfulness, Gentlness, Self-Control.   Sounds silly to Practice fruit. But do it. Pick one today, add a little focus to your goal.  Write it on your hand.  Write it on a sticky.  Nudge yourself in that direction today.  Put effort into that thing. Be intentional about it. Go outside your comfort zone.  The reality is that it is difficult and you will fail if it’s just you trying.  So before you start on your chosen fruit of the day, ask God to nudge you in that direction.  Ask Him to fill you with more of it today.  Ask Him for help in exercising that new muscle.  You are His and He is yours.  Partner with God and His Holy Spirit today in practicing fruit.  At the end of the day – review your Fruity Goal.  How was your nudging? How did God do as a partner?  Share how it went with someone or write it down.  Now repeat that every day.  🙂
    • But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, 23 gentleness, self-control; against such things there is no law. 24 Now those who [a]belong to Christ Jesus crucified the flesh with its passions and desires.
    • But what happens when we live God’s way? He brings gifts into our lives, much the same way that fruit appears in an orchard—things like affection for others, exuberance about life, serenity. We develop a willingness to stick with things, a sense of compassion in the heart, and a conviction that a basic holiness permeates things and people. We find ourselves involved in loyal commitments, not needing to force our way in life, able to marshal and direct our energies wisely.
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