F3 Knoxville

Tag: Archie

Sweating with the Oldies

THE SCENE: Low 70’s with some humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side straddle hop x 20 (4 Count)

Cherry pickers x 5 

Tempo merkins x 10

Failure to launch (modified to a 3 count) x 10

Scorpions (from plank, raise legs individually as high as you can) x 10

Supermans x 10 (4 Count)

Swimmers x 10 (4 Count)

THA-THANG:
Mosey to the courtyard

  • Dora with one lap around the short path
    • 100 Imperial Walkers (4 Count)
    • 100 Swimmers (4 Count)
    • 100 Mountain Climbers (4 Count)
    • 100 Superman (4 Count)
  • 11’s on the bricks – Dips and Scorpions
  • 30 sec of Bobby Hurleys followed by 30 sec of Wall Sits (2 rounds)
  • Mosey to the AO
    • 10 merkins (4 Count)
    • 10 lunges (4 Count)
    • 10 Failure to launch (modified to a 3 count) x 10
  • Jailbreak to the flag

CIRCLE OF TRUST/BOM:

ONCE THERE WERE two brothers who inherited their father’s land. The two brothers divided the land in half and each one farmed his own section. Over time, the older brother married and had six children, while the younger brother never married.

One night, the younger brother lay awake. “It’s not fair that each of us has half the land to farm,” he thought. “My brother has six children to feed and I have none. He should have more grain than I do.”

So that night the younger brother went to his silo, gathered a large bundle of wheat, and climbed the hill that separated the two farms and over to his brother’s farm. Leaving the wheat in his brother’s silo, the younger brother returned home, feeling pleased with himself.

Earlier that very same night, the older brother was also lying awake. “It’s not fair that each of us has half the land to farm,” he thought. “In my old age my wife and I will have our grown children to take care of us, not to mention grandchildren, while my brother will probably have none. He should at least sell more grain from the fields now so he can provide for himself with dignity in his old age.”

So that night, too, he secretly gathered a large bundle of wheat, climbed the hill, left it in his brother’s silo, and returned home, feeling pleased with himself.

The next morning, the younger brother was surprised to see the amount of grain in his barn unchanged. “I must not have taken as much wheat as I thought,” he said, bemused. “Tonight I’ll be sure to take more.”

That very same moment, his older brother was also standing in his barn, musing much the same thoughts.

After night fell, each brother gathered a greater amount of wheat from his barn and in the dark, secretly delivered it to his brother’s barn. The next morning, the brothers were again puzzled and perplexed.

“How can I be mistaken?” each one scratched his head. “There’s the same amount of grain here as there was before I cleared the pile for my brother. This is impossible! Tonight I’ll make no mistake – I’ll take the pile down to the very floor. That way I’ll be sure the grain gets delivered to my brother.”

The third night, more determined than ever, each brother gathered a large pile of wheat from his barn, loaded it onto a cart, and slowly pulled his haul through the fields and up the hill to his brother’s barn. At the top of the hill, under the shadow of a moon, each brother noticed a figure in the distance.  Who could it be?

When the two brothers recognized the form of the other brother and the load he was pulling behind, they realized what had happened. Without a word, they dropped the ropes to their carts and embraced.

Romans 12:9-13

Let love be genuine. Abhor what is evil; hold fast to what is good. Love one another with brotherly affection. Outdo one another in showing honor. Do not be slothful in zeal, be fervent in spirit, serve the Lord. Rejoice in hope, be patient in tribulation, be constant in prayer. Contribute to the needs of the saints and seek to show hospitality.

The Overlap

THE SCENE: 68 and 1/2″ of dew (humidity high)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Reach for the sky — let it hang — reach for the sky — let it hang

cherry pickers — cherry splitters

down dog x6 — left leg forward — knee outs x6 — world’s greatest x6 — lil pickle twists x6

down dog x6 — right leg forward — knee outs x6 — world’s greatest x6 — lil pickle twists x6
THA-THANG:
Mosey to the rock pile behind strip mall

Small rock front raises x20 — empty can raises x20 — side raises x20

20 dips on guardrail

Mosey to coupon pile — 5 second count, leader drops off for 2 burpees

Partner up at coupon pile — while partner runs up to do 5+ pullups, partner does

  • 20 shrugs, 30 curl press, 40 weighted squats — when partner returns, help finish partner’s reps in a designed overlap.  Then start your own reps while other partner runs up.
  • Next set reduced reps to 25 curl press, 30 weighted squats, 20 shrugs
  • 3rd set 30 weight squats, 20 shrugs, 25 curl press

Mosey to the flag, along the way — 25x flutter kicks, 15x box cutters, 20 freddies

MARY:
Boat and Canoe x1 minute

Imperial Walkers x20

Pickle Pounders x20
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Last week, Wednesday 8/11 was 4 years since being diagnosed with Leukemia.

After my first round of Chemo in early September, we never saw another blast.

I believe I was healed, but I continue to long for God’s rescue.  If we all think about it, aren’t we all hoping and seeking God’s rescue, to know that He is coming through for us.  I assume you all pray on occasion when we think about it for Jesus to come again and rescue us.  And on occasion I’m reminded of the deep and horrible tragedy of the Garden when the union with God was severed, sin nature inherited, and Earth’s authority transferred to the kingdom of darkness.

The Good News of the Bible says God has come through for us by the work of Christ.  Doesn’t Jesus say that, “10 For the Son of Man came to seek and to save that which was lost.”  Luke 19

So why is that not enough and that knowledge transforming us daily?  Life is hard, and it is true that we must gird ourselves like men as God told Job.  But what about my burden is light and yoke is easy and is freedom really available in this life?  I’ve listened to so many sermons over the years about the cross.  I heard one a couple years ago that was truly beautiful and exciting until the very end when the pastor said now all we can do is lather, rinse, repeat referring to sinning and returning to the cross for forgiveness over and over again.

Forgiveness is such a precious gift and is so widely touted as it should be; and now as true believers, we are dead to sin and alive in Christ.  This life allows the union with God to be restored, our sin nature circumcised and the ability to bring the Kingdom of Heaven to earth in this life.

Romans 5

10 For if while we were enemies we were reconciled to God by the death of his Son, much more, now that we are reconciled, shall we be saved by his life.

17 For if, because of one man’s trespass, death reigned through that one man, much more will those who receive the abundance of grace and the free gift of righteousness reign in life through the one man Jesus Christ.

I’ve heard the catchy Christian statement that, “it takes more faith to believe what the world believes, than to believe in what we believe.”  I believe that is true only when we limit our focus to Jesus’s death on the cross, but let’s not forget to believe in Spirit with child-like faith in the first hand testimony of the disciples that it is the Resurrection power and Ascension of the one man Jesus that gives us life and the power over sin in this life.  Remember your identity as a beloved son of the King today and every day, and put these sins we are struggling with in the past and in the grave!

There is an overlap the Bible describes concerning the work of Christ — the cross and death, the resurrection life and the ascension where all authority over heaven and earth was transferred to Jesus.  We supported each other in an overlap today and we can support each other in the spiritual overlap as well.

MOLESKIN:

Work Of Christ

Christianity is the power of God to restore His originally glorious creation to all it was meant to be.

You see–there’s far more to the Christian life than just forgiveness, and there’s far more to the work of Christ than the Cross. Yes, Jesus came to die for us. It is an act of love unparalleled in the history of the world. But Jesus, also, rose from the dead. And the power of His resurrection is what most people are missing in their lives–the power of real Life.

The power of restoration and healing, the power to live as we were meant to live.

And there is more…

Christ also ascended to the throne. All authority in heaven and earth is His, … and He has shared it with us. That’s how we triumph over the Enemy. That’s how we bring His kingdom … in His Name.

Come and discover the power of the full work of Christ. The power to restore you–as a woman or a man whose life is filled with the radiance of God.

Approximately 2 hours, 39 minutes.

LEARN MORE ABOUT THIS SERIES

ANNOUNCEMENTS:

Prayers for Spotters Uncle Scott, Guardrails wife Missy and Datas family this weekend.  Iron Pax starting soon, CSAUP Saturday.

3rd Annual Road Less Traveled

THE SCENE: Humid, warm, typical
WARM-O-RAMA:

SSH
Tempo Squat
Tempo Merkin
Freddy Mercury
Burpees (OYO)

THA-THANG:

Mosey to the Greenway Path, doing 1 set of the following every 4 min
10 Burpees
20 Freddy Mercurys
30 Merkins
40 Squats
Leaders will wagon wheel after every set to get back to the 6, finish their reps, and start each new leg together
Continue to do 1 set of each of the above until we complete the nearly 3 miles course
Mosey back to the Flag

MARY:

Toe Merkins, Imperial Walkers

CIRCLE OF TRUST/BOM:
Matthew 5:3-5 Blessed are the poor in Spirit, for theirs is the kingdom of heaven. Blessed are those who mourn, for they will be comforted. Blessed are the meek, for they will inherit the earth

MOLESKIN:

My time as a Christian has seen so several different phases in my spiritual growth.  Where I am now is not the person I was 27 years ago when I accepted Christ as my Lord and Savior.
I have become increasingly aware of my humanity and fallibility as a man, even though I desire to be a HIM.  Much of the Scriptures (especially the NT) stresses the need for the heart to be right before God.  Don’t get me wrong, doctrine is super important and very worthwhile to pursue, but without adding love and preparing the heart then I find those pursuits somewhat empty.  So I guess what I’m saying is as you pursue the things of God (which we should all do), I encourage you not to neglect the fact that we are to be poor (broken) in spirit, mourning our sin, and meek/malleable in our approach to the throne of God.

 

4 corners

THE SCENE: 71 and foggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
0 burpee

5 cherry pickers

1 burpee

25 SSH

THA-THANG:
Mosey over to the largest parking lot and look at the 4 corners. Battle buddy up. 4 stations and each station have 3 exercises. You partner runs to the next corner and back while you do the 1st. then you run and come back and do the 2nd.

  • 1st station
    • Burpees
    • lunges
    • Welsh Dragons
  • 2nd station
    • V-Ups
    • Air Taps
    • BBS
  • 3rd station
    • mountain climbers
    • pickle pounders
    • monkey humpers
  • 4th station
    • CDD
    • hand release merkins
    • shoulder taps

MARY:
No time
ANNOUNCEMENTS:
off the chains event.

Dependence Through Prayer

THE SCENE: Humid and low 70s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers x 6, Frankenstein’s x 10 each leg, little baby arm circles forward/backward x 10, tempo merkins x 10, tempo squats x 10, 1 Alarm Clock.

THA-THANG:
Mosey to the Maple Street Parking Lot

  • Frog hop to the other side of the parking lot with 3 merkins after every hop.
  • Duck walk 2/3’s of the way back.

Mosey to Juconte

  • Workout at the bottom of the hill
    • 20 dips on the curb, 20 Carolina dry docks, 20 squat jacks
  • Run to the first light pole, 5 burpees, run back down and repeat the workout
  • Run to the second light pole, 5 burpees, run back down and repeat the workout
  • Run to the third light pole, 5 burpees, run back down and repeat the workout
  • Run to the top.

Mosey back to Maple Street Parking Lot and Partner Up

  • One partner jogs while the other partner lays on the ground, counts to 5, jumps up and sprints down his partner, then do 10 BBS together. Switch and repeat.

Mosey back to the flag.

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:
The word was the Lord’s prayer from Matthew 6:9-13. I sometimes struggle with prayer, making time to pray, maybe it gets monotonous at times or I don’t know what to say. I sometimes even struggle with what prayer does or how it works. But whenever I’m struggling with it, I use the Lord’s prayer as a basis for how to pray. Our Father in heaven, hallowed be thy name – we lift the Lord up, we want His name to be made famous, to be glorified.

Thy kingdom come, thy will be done, on earth, as it is in heaven – We want to see His kingdom here on earth. We want His will to be done in our lives and in our world.

Give us this day our daily bread – We depend on Him for everything, even the simplest of things in food, we are dependent on Him.

Forgive us our debts as we forgive our debtors – We need the Lord’s forgiveness. We are forgiven and justified, but we still sin and we still need the Lord’s daily forgiveness in our lives. And then we take that forgiveness and we forgive others, we are gracious and merciful to others.

Lead us not into temptation, but deliver us from evil – We need His help in everything, in turning from evil and towards Him, we need His help.

There are a bunch of things in this prayer that could be focused on, but since I don’t have much time, I thought I would focus on one theme. This prayer and all of our prayers, should be prayers of dependence. We are so needy and helpless and we need the Lord to work in our lives, even down to giving us our daily bread, giving us the energy we need for the day. Our world tries to tell us to be independent, be a ‘self-made-man.’ This is not the attitude of Jesus’s prayer. Jesus is the best human that has ever lived and it’s not close. Yet even He was dependent on His Father. What makes us think we can be independent from the Father if even His Son was dependent on Him?

So, if you are like me at all and you struggle with prayer. A good place to start is to grow in your dependence on the Father’s provision in your life, to grow in your dependence on the Father for forgiveness in your life, receiving and giving.