THE SCENE: Crisp spring morning
F3 WELCOME & DISCLAIMER: This workout comes courtesy of our brother, Waxjob. Thanks, Waxjob, for posting your old workout! <https://f3knoxville.com/its-about-the-cones/>
WARM-O-RAMA:
- Cherry Pickers x12 IC
- SSH x25 IC
- Burpees x2 OYO
- Grady Corns x15 IC
- Burpees x4 OYO
- Rockettes x15 IC
- Burpees x6 OYO
- TN Rocking Chairs x15 IC
- Burpees x8 OYO
- Guardrail Dips x10 IC
THA-THANG:
Mosey’d a very short distance to the strip mall. Split into two teams. Flipped a coin to see who started with a run. Then flipped 3 coins and counted heads to see how many laps the team ran around the strip mall. While Team 1 runs, Team 2 works through the exercise stack together. When Team 1 finishes laps, Team 2 stops where they are, flips coins, and runs while Team 1 starts work. When a team finishes the stack, they get a cone and start over. Keep going until a team wins 3 cones.
Exercise Stack:
- 10 Jump Squats
- 20 LBCs
- 15 Merkins
- 10 Iron Mikes (each leg)
- 20 Flutter Kicks (4ct)
- 15 Monkey Humpers (4ct)
- 15 Dry Docks
- 20 Mountain Climbers (4ct)
MARY:
Grabbed some rocks by the guardrails for Grady Corns, Presses, and Bent Over Rows. 20 Guardrail dips. Mosey’d back to the flag. Time left for 5 burpees and some flutter kicks.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
John 2 (NLT) – The Wedding at Cana
2 The next day there was a wedding celebration in the village of Cana in Galilee. Jesus’ mother was there, 2 and Jesus and his disciples were also invited to the celebration. 3 The wine supply ran out during the festivities, so Jesus’ mother told him, “They have no more wine.”
4 “Dear woman, that’s not our problem,” Jesus replied. “My time has not yet come.”
5 But his mother told the servants, “Do whatever he tells you.”
6 Standing nearby were six stone water jars, used for Jewish ceremonial washing. Each could hold twenty to thirty gallons. 7 Jesus told the servants, “Fill the jars with water.” When the jars had been filled, 8 he said, “Now dip some out, and take it to the master of ceremonies.” So the servants followed his instructions.
9 When the master of ceremonies tasted the water that was now wine, not knowing where it had come from (though, of course, the servants knew), he called the bridegroom over. 10 “A host always serves the best wine first,” he said. “Then, when everyone has had a lot to drink, he brings out the less expensive wine. But you have kept the best until now!”
11 This miraculous sign at Cana in Galilee was the first time Jesus revealed his glory. And his disciples believed in him.
12 After the wedding he went to Capernaum for a few days with his mother, his brothers, and his disciples.
You are Never Alone by Max Lucado
“Of all the needs of the people in the planet, why would _____ matter? Simple. It mattered to Jesus because it mattered to Mary. If Jesus was willing to use divine clout to solve a social faux pas, how much more willing would he be to intervene on the weightier matters in life?”
“He wants you to know that you can take your needs – all your needs – to him. Phil 4:6 ‘Don’t worry about anything; instead, pray about everything. Tell God what you need, and thank him for all he has done.'”