F3 Knoxville

It’s A Good Week to Have A Good Week

Big Ball

[ The Scene ]

Rainy at the most opportune time – as PAX were walking to the AO. Not a lot, but just enough

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Steam and I’m honored to be in your company and be your Q this morning
  • FNGs?
  • Couple of things before we begin:
    • (1) Contrary to popular belief I am not a professional
    • (2) You’re here on your own volition
    • (3) If you need to modify anything we do this morning – feel free to do so as you need but push yourself and those around you.
      • No man left behind – no man left the same
  • COVID measures are still in place so as much as you can let’s try and keep 6ft if possible.

[ Warm – o – Rama ]

(1) SSH: 7 x 4

(2) Mountain Climber: 7 x 4

(3) Baby Arm Circles: 7 x 4 (F)

(4) Baby Arm Circles: 7 x 4 (B)

[ The Thang ]

(Mosey to Big Ball stairs)

(1) Up and Over

  • Rinse and Repeat this once for a total of 2 times
  • Bear crawl up the stairs
  • Landings
    • Middle: 20
    • Top: 15
    • Bottom of stairs: 10
  • Run across the street to the stairwell — down into WFP backwards bear crawl-style
    • 10 Iron mikes
  • Run back to the start right here
    • We’ll do this 2x
    • On your second lap — decrease Iron Mikes by 5 (15, 10, 5)

Done?

  • 25 LBCs
  • 25 Flutter kicks

(15 count)

(Mosey to Amphitheater)

(2) Over And Up

  • Rinse and Repeat this once for a total of 2 times
  • Pick a side (L or R) and run Over to the ramp up to the top
  • Run Up to the top
  • Execute 10 chin-ups/pull-ups
  • Run down the stairs
  • 10 incline merkins + 10 dips 
  • Rinse and Repeat once

Done?

  • 25 LBCs
  • 25 Flutter kicks
  • Rocky Balboas under the amphitheater: 10×4

(15 count)

(Mosey back to AO)

(3) Core 4

  • Find a bench and lay on your back
  • 25 x 4 flutter kicks
    • Run to rock pile
    • 10 curl presses
    • Run back to AO
  • Find a bench and put your feet under it for some stability
  • 25 BBSs (1 count)
    • Run to rock pile
    • 10 rock triceps
    • Run back to AO
  • Find a bench — lay on the bench — 
  • 25 flutter kicks  (4-count)
    • Run to rock pile
    • 10 rock rows
    • Run back to AO
  • Find a bench
  • 25 incline plank jacks (1 count)
    • Run to rock pile
    • 10 rock squats
    • Run back to AO

Fin.

[ COT ]

  • # off
  • Name o Rama
  • FNGs
  • BOM

The 59 “One Another’s” in the New Testament of the Bible

http://storage.cloversites.com/wakarusamissionarychurch/documents/59one_another_scriptures.pdf

There are 59 “One Another’s” in the New Testament of the Bible and I think they’re worth reading over and contemplating over – specifically in terms of the application for our lives as HIM.

So the encouragement is this —> Read it out — pray it out — live it out. Because we can’t “One Another” without one another