F3 Knoxville

Tag: Betty

[the-pulpit] Come & See the Stations of the Cross

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AO: the-pulpit
Q: Sawdust
PAX: Betty, Rougarou, Voodoo, Ike, Kevin (Miss Piggie), Smoked Pickle, Jim Norris, Leland Robbins (Geiger)
FNGs: None
COUNT: 9
WARMUP:
– SSH (32 in memory of those lost at VT on this date in 2007)
– Stretch
– Tempo Merkins
– Tie-Fighters

THE THANG: This workout was a tour of the grounds with the 14 Stations of the Cross with Scripture, an AMRAP exercise, and taking turns carrying an 80-lb sand bag (in lieu of a cross)
1. Jesus is condemned to death – Peter Parkers
2. Jesus carries the cross – Merkins
3. Jesus falls for the first time – Burpees
4. Jesus meets his Mother – Big Boy Sit-Ups
5. Simon helps Jesus carry his cross – Sumo Squats
6. Veronica wipes the face of Jesus – V-Ups
7. Jesus falls a second time – Burpees
8. Jesus meets the women of Jerusalem – Hello Dolly
9. Jesus falls a third time – Burpees
10. Jesus is stripped of his garments – Froggy Squats
11. Jesus is nailed to the cross – T-Merkins
12. Jesus dies on the cross – Star Gazers
13. Jesus’ body is removed from the cross – Dips
14. Jesus is laid in the tomb – Low Plank

MARY: N/A

ANNOUNCEMENTS:
– Reviewed the worship calendar for this weekend at Grace
– Frozen Head CSAUSP 26-Apr-25
– Hardship Hill 17-May-25

COT: Essentially the whole workout was a BOM, but the final note to reflect on is that it is finished, but the story has not ended. Matthew 28:5-6 And the angel sed to the women, “Do not be afraid: for I know that you are looking for Jesus who has been crucified. He is not here, for He has risen, just as He said. Come [and], see the place where he was lying.”

[the-pulpit] Swings

AO: the-pulpit
Q: Voodoo
PAX: Betty, Jim Norris, Sawdust, Leland Robbins (Geiger), Ike, Trojan
FNGs: None
COUNT: 7
WARMUP:
I plead the 5th

THE THANG:
Mosey to playground. Complete 4 rounds of the following on the swings.

– rows
– knee pull in
– single leg squat
– derkins
– fall out

Moseyed to school and back after each round.

MARY:
Stretching

COT:
A word on words. Trying to be more intentional with my words. A couple of verses to reference:

“Let your speech always be gracious, seasoned with salt, so that you may know how you ought to answer each person.”
‭‭Colossians‬ ‭4‬:‭6‬ ‭ESV

“Gracious words are like a honeycomb, sweetness to the soul and health to the body.”
‭‭Proverbs‬ ‭16‬:‭24‬ ‭ESV‬‬

[the-pulpit] Past due

AO: the-pulpit
Q: Leland Robbins (Geiger)
PAX: Smoked Pickle, Jim Norris, Betty, Voodoo, Leland Robbins (Geiger), Trojan, Snitch (Cory Beilharz ), Ike
FNGs: None
COUNT: 8
WARMUP:
20 SSH, 20, Arm circles, cherry pickers

THE THANG:
Parking lot tour, stopped for 20 merkins, 20 lunges, 20 Lbc, 20 NC dry docks.
Run to football field. Dora: runner sprints first 30, finishes in zone to inzone. Partner completes 100 merkins, 200 Big boys, 100 squats.
Move to sleds, 20 merkins, 20 shoulder taps, 20 wine mixers, 20 POW’s (French army style) 20 NC dry docks.

MARY:
Circle of abs:
Hello dolly x10
Flutter kicks x10
Freddy Mercury x10
Dead bugs x10
Lbc x10
Mountain climbers x20
Pickle ponders max set in 30 seconds

ANNOUNCEMENTS:
Forg3 April 26th
COT:
Pryers for Good Friday production and father-son camp.
Keep it simple: Share the Gospel.

[the-pulpit] Grace Mtn (Official name TBD)

AO: the-pulpit
Q: Voodoo
PAX: Leland Robbins (Geiger), Smoked Pickle, Jim Norris, Snitch (Cory Beilharz ), Betty
FNGs: None
COUNT: 6
WARMUP:
Short jog and some stretching.

THE THANG:
Mosey to the base of the hill. Run up first section to the road. 3 burpees at the road complete 15 reps of an exercise and then mosey the rest of the way up to the guardrail. Mosey back down to road, 3 more burpees and then 15 more reps. Long way to the base of the hill to start another round.

Rounds included:
-merkins/bbs
-curb dips/snow angels
-heel elevated squats/crunchy frogs
-lunges/peter Parker’s
-Carolina dry docks/??

One last hill run and then moseyed to flag.

Made the hill a little shorter each round, and the Q got tired of the burpees so we stopped those half way through.

COT:
Shared a couple of recent instances that reminded me kiddos are always listening. We should be mindful of what they hear from us and others.

[the-pulpit] I Need a Hero

AO: the-pulpit
Q: Trojan
PAX: Voodoo, Snitch (Cory Beilharz ), Ike, Sawdust, Betty, Leland Robbins (Geiger), Smoked Pickle, Jesse Denton, Chitchat (Pana)
FNGs: None
COUNT: 10
WARMUP: SSH, Cherry Picker, Merkin, Stretch OYO

THE THANG:
Fellowship mosey to LS picnic tables with coupons
5 minutes Up and over picnic tables with coupons
fellowship mosey to playground with coupons
5 minutes burpee pullups
fellowship mosey to bottom of the big hill with coupons
ascend with coupons
scenic route fellowship mosey back down with coupons
ascend with coupons
scenic route fellowship mosey back to US picnic tables
2 minutes step ups at picnic tables

MARY:
a handful of flutter kicks

ANNOUNCEMENTS:
Escape from Haw Ridge March 28th

COT:
Chapter 6 of Kent Evans’ book The Manhood Journey is about serving others. Kent talks about three reasons we serve: Duty, Devotion, and Delight. While serving out of duty and devotion is good, we should strive to serve out of delight. We should take joy in using our gifts to serve others as God’s Word commands.

Scripture references: Matthew 20:28/Mark 10:45, 1 Peter 4:10, Galatians 5:13-14, John 13:14, Philippians 2:3-4