F3 Knoxville

Tag: Booster

Life of Worship?

THE SCENE: Great weather, 65, a wee bit humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops, cherry pickers, little baby arm circles forward/backward, tempo squats, tempo merkins

THA-THANG:

Mosey towards the pond

  • Do 5 merkins, 5 squats, 5 BBS, run to first light
  • Do 5 merkins, 5 squats, 5 BBS, Bernie to start, run to second light
  • Repeat

Mosey to Jucomonjara

  • Run to first line, do 5 merkins, 5 squats, 5 BBS
  • Bernie up a line, run to next line, do 5 merkins, 5 squats, 5 BBS
  • Repeat to the top

Mosey back to the flag, stop at guardrail, do 25 dips, 25 squats, 15 BBS

Finish with Ring of Fire

CIRCLE OF TRUST/BOM:
Worship is not just something that we do on Sunday mornings or Wednesday nights. We worship something every day, whether it’s sports, exercise, money, jobs or God. So, how do we live our daily lives in worship to God? 

Romans 12: 1 says, “Therefore, I urge you, brothers and sisters, in view of God’s mercy, to offer your bodies as a living sacrifice, holy and pleasing to God—this is your true and proper worship.” So the first thing is that we need to sacrifice ourselves, give our lives to the Lord and in following Jesus. Then verse 2 says, “Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will.” So in sacrificing ourselves we shouldn’t conform to the pattern of this world.

And then a few verse down in verse 9 it says some things that highlight a Christian and how we might live out worship in our daily lives. It says, “Love must be sincere. Hate what is evil; cling to what is good. 10 Be devoted to one another in love. Honor one another above yourselves. 11 Never be lacking in zeal, but keep your spiritual fervor, serving the Lord. 12 Be joyful in hope, patient in affliction, faithful in prayer. 13 Share with the Lord’s people who are in need. Practice hospitality.” And the list goes on further, but those are just a few things that we can do in our daily lives to worship the Lord. So, what is one thing you can do to worship the Lord? One thing on that list that you might try to improve on as you try to live a lifestyle of worship. 

Kracken

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Your classic Kraken

  • 20 merkins
  • 30 squats
  • 25 dry docks
  • 10 4ct Smurf jacks
  • 30 2ct shoulder taps
  • 20 4ct rockettes
  • 10 inch worms
  • 5 burpees

Take a break for sprints after 1st round.

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Get excited about serving Christ.
this past weekend I had the pleasure of going to Tuscaloosa, Alabama to see my son’s girlfriend get baptized. What a great experience it was. She was getting baptized at a place called the church of the oaks that was on the campus of the University of Alabama. It was a newer church that comprised of 90% if not more students. the energy level, worship and message was great, The best part was the end. Once the pastor finished his sermon, he baptized Kyra. I attached a video link of her testimony below. To see her make that decision to follow Christ brought a tear to my eye. And I don’t cry often. After that, they commissioned close to 100 students that were serving either overseas domestically or at camps this summer. Ive never seen that much of a church body serving. And they were enthusiastic about it! So, why can’t we be like them? The pastor talked about how as adults we tend to say I’ll serve once the kids are out of the house, etc. or once I get financially stable I can do it. I don’t think that’s mentioned anywhere in the Bible.

Kyra’s testimony and baptism
MOLESKIN:
It’s amazing how fluorescent light can wake you up in the morning. I only got about an hour worth of sleep last night, but felt energized once I joined the PAX under the lights.
ANNOUNCEMENTS:
None

Campus Tour

THE SCENE: A crisp 45…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Tempo squats
5 burpees on your own10
Windmills in cadence
Cherry Pickers
Plank
Plan Reach Throughs 10 each side
SSH

THA-THANG:
Jog to the opposite end of the parking lot and back
The next roound Run back and forth
25 Toe Merkins

  • 2 lines Mosey to the coupon pile with the leader falling off for 2 burpees
  • Making three stops for Core Exercises along the way
  • Grab a coupon
  • Do 20 Curls
  • Rifle Carry to the pull up bars
  • 5 pull ups / 20 LBC’s Rinse and Repeat 3 times
  • Rifle Carry to the coupon pile
  • 20 Bent over rows / 20 tris
  • Put coupon up and mosey to the Stadium
  • Run to the top/2 burpies/run down/5 merkins x 3
  • Bear Crawl to the top/2 Burpies/ run down/5 merkins x 3
  • Mosey toward the flag with the person in the back snaking his way to the front
  • Making three stops for Core Exercises along the way

MARY:
No Time.
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:
“Don’t worry about anything; instead, pray about everything. Tell God what you need, and thank him for all he has done.”
Philippians 4:6 -7

“Always be joyful. Never stop praying. Be thankful in all circumstances, for this is God’s will for you who belong to Christ Jesus.”
1 Thessalonians 5:16-18

I had both of these highlighted in my Bible and they’re also today’s plan in the app, so I figured I would share them this morning.

God is always there for us! In good and bad times. Remember you can always lean on him.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Importancia de ser agradecidos

THE SCENE: 44 and a little windy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side straddle hops x10
  • Seal claps x10
  • Overhead claps x10.
  • Cherry pickers x5.
  • Head, shoulders, knees and toes x10.

THA-THANG:
Tour around the campus, we performed the following exercises (20 resps):

On our way to the CMU pile.

  • Squats.

At the CMU pile.

  • Curls.
  • Triceps.
  • Overhead press.

At the pull-up bars.

  • Pull-ups x10 only.
  • Push-ups.
  • Inclined pull-ups.

At the Recreation Center.

  • Squats.
  • Heels to heaven.
  • BBS.

At the Courtyard.

  • Derkins.
  • Box jumps.
  • Mountain climbers.
  • Flutter Kicks.
  • Freddy Mercuries.

At the new building (repeated 2 times).

  • Lunges.
  • Hello dollies.
  • Box jumps.
  • Dips.
  • LBCs.

At the small pound.

  • Mountain climbers.
  • Squats.
  • Flutter kicks.
  • Burpees.

MARY:
Hello Dollies.

COUNT-OFF & NAME-O-RAMA
10 Hombres agradecidos.
CIRCLE OF TRUST/BOM:
We spoke about the importance of being grateful.

Thessalonians 5:16-18

Rejoice always, pray continually, give thanks in all circumstances; for this is God’s will for you in Christ Jesus.
MOLESKIN:
ANNOUNCEMENTS:

Block Chain

THE SCENE: Beautiful morning around 58 and the rain was over.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, windmills, cherry pickers, temposquats, baby arm circles, and merkins
THA-THANG:
Mosey to the courtyard for some 11’s

  • incline merkins and dead bugs
  • step ups and pointer dogs
  • Mosey to the coupon pile for some presses and skull crushers with a stair run for pull ups
  • BBS and american hammers with blocks and block chain to put coupons back up.

MARY:
LBC and burpees
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“You can’t go back and change the beginning, but you can start where you are and change the ending”

Sometimes we aren’t proud or happy with how things have gone with our lives.  There is never a better time to change where we are going than right now!

ANNOUNCEMENTS:
Escape from Haw ridge tonight.