F3 Knoxville

Tag: Butterknife

[juco-rush] Real Joy

AO: juco-rush
Q: Trash Panda (JUCO)
PAX: Tooth Fairy, Erector, Butterknife, Trash Panda (JUCO)
FNGs: None
COUNT: 4
THE THANG: mosey around HV in the snow

COT:

Our sermon this past Sunday was on real joy and how real joy is being filled with the presence of God day by day. So I have been thinking about that some and want to share a few excerpts from an article I found. It states:

According to the Bible, joy is not an accessory to the Christian life, a perk for shiny saints who can turn their frowns upside down. Rather, joy is tenacious. It fights. It grips the promises of God and won’t let go. And joy is not a mere good mood; it is ballast in our boats, an anchor in our storms, an immovable rock to stand on when the waves of life threaten to flatten us.

Despite what our culture tells you, real joy is not found in listening to yourself; it’s found in listening intently to God. It’s found when your “delight is in the law of the LORD” (Ps. 1:2), when your happiness is tethered not to circumstances but to promises, when you can’t get enough of your Bible.

I’ll end with this from John‬ ‭15‬:‭11‬ ‭ESV‬‬, Jesus says “These things I have spoken to you, that my joy may be in you, and that your joy may be full.”

[juco-rush] 9-8-7-6 Fartlek

AO: juco-rush
Q: Full Tank
PAX: Wanderer, Butterknife, Erector, Double Coat, Trash Panda (JUCO)
FNGs: None
COUNT: 6
WARMUP: run to the track

THE THANG:

repeats of
3x 200m (each 1m/m faster), recover 400m
Goal is to try to hit and hold the set paces to help recognize what each pace feels like.

Example: 9-8-7-6
1st 200m 8min/mile
2nd 200m 7min/mile
3rd 200m 6min/mile
Recovery at 9 min/mile

6-8 reps should be around 30 minutes then back to the AO

I attached my pace vs time and it should look like little steps but I had trouble with going slow enough during the recovery and first 200 and paid for it on the last.

MARY:

ANNOUNCEMENTS:

COT:

Pretty simple: If you want to be faster, run with faster with faster men. This gets to the heart of F3, we should be pushing each other to be better (and faster) men by leveraging the gifts of those around us. I think I heard this from frosty about 4 years ago at dog pound after an iron pack workout and it really stuck with me.

[juco-rush] Sabbath rest

AO: juco-rush
Q: Trash Panda (JUCO)
PAX: Wanderer, Trash Panda (JUCO), Butterknife, Double Coat, Erector, Tooth Fairy, Data, Cheap Ride
FNGs: None
COUNT: 8
WARMUP: mosey to track

THE THANG:
6 min on, 1 min recovery
3 min on, recovery to time

ANNOUNCEMENTS:

COT:
I wanted to talk to you today about rest, particularly sabbath rest. I’m sure you’re familiar with the creation story, so I wanted to share from Genesis 2:2-3

“By the seventh day God had finished the work he had been doing; so on the seventh day he rested from all his work. Then God blessed the seventh day and made it holy, because on it he rested from all the work of creating that he had done.”

Sabbath was a pretty unfamiliar word or practice to me until last year when our small group did a couple studies that went into more detail.

What is it?
Modeled after creation, God rested on the 7th day.
Time to set aside everything to stop, rest, delight, and worship.
Designed by God as a day to give yourself fully to delight in God’s world, in your life in it, and ultimately in God himself.

Historically, having free time used to be looked at as being for the wealthy. Now if you look at not only the wealthy, but most of culture, our lives are defined by busyness and how much can we do.

When you think about what does it look like, it won’t be the same for everyone and varies by stage of life and preferences. One quote I like is:

If you work with your hands, you Sabbath with your mind. If you work with your mind, you may prefer to Sabbath with your hands.

I sit at a desk for most of my work so getting out in nature or doing something active can be “restful” for me.

For my family, we just started making Sabbath a part of our routine over the last few weeks and try to start around 3pm on Saturday to 3pm on Sunday. We start with a family devotional. Then we have a family activity of some sort, meal together, and bedtime, Sunday is typically church, lunch, then individual rest time. We plan to incorporate gatherings with family or friends into our routine as well as it’s not just for individual families.

So I would challenge all of us to evaluate our lives, our busyness, and try to make Sabbath a weekly routine we lead our families through to realize everything we have and need comes from God.

[the-pulpit] Shakey Legs

AO: the-pulpit
Q: Butterknife
PAX: Betty, Voodoo, Ike, Leland Robbins (Geiger), Stitch, Kevin (Miss Piggie), Butterknife
FNGs: None
COUNT: 7
WARMUP:
SSH
WINDMILLS
8-CT MERKINS (aka BERKINS)
SQUATS
CHERRY :cherries: PICKERS
BEAR :bear: CRAWLS & CRAWL BEARS

THE THANG:
1 line w/ person in front falling off for 2 burpees to front parking lot

Fun with BOSU
Each person rotates through 10 Merkins, Squats, and 20 crunches while the rest of us do line drills.
Line drills: Jumping back and forth over a line. Jumping side to side, Walking Lunges, Side Shuffles, Karaoke, bear crawl, crab walk

1 line w/ person in back snaking there way to the front to side lot.

Stop for CORE exercises:
Flutter kicks
Side crunches
LBCs
Right heel on left knee left elbow to right knee
Crunchy frogs 🐸 x20
Superman/Swim

1 line person in back sprints to the front to the playground for Four Corners.

20 Merkins
Bernie to the next corner
Bear Crawl 5 spaces/crab walk back
20 Squats
10 Burpees

Rinse and Repeat x 3

Mosey back to the flag with a JAILBREAK at the end.

MARY:

ANNOUNCEMENTS:
FORG3

COT:
At church we were encouraged to do a Personal Growth Plan and choose a word for the year. My church chose Power. It’s tied to Acts 1:8.

“But you will receive power when the Holy Spirit comes upon you. And you will be my witnesses, telling people about me everywhere—in Jerusalem, throughout Judea, in Samaria, and to the ends of the earth.”” Acts of the Apostles‬ ‭1‬:‭8‬ ‭NLT‬‬

Live in POWER in 2025
P – Prayer
O – Obedient
W – Worship
E – Evangelism
R – Rest

Our declaration is, “I declare I have received God’s power and it defines who I am.”

Let me know if you want me to send you the growth plan.

I chose Presence: the state or fact of existing, occurring, or being present in a place or thing.

I encourage you to choose a word. Pray over it, Google Bible verses tied to the word, etc. I’ve found several verses and I’m trying to nail down the one I want to go with.

Let us know what word you choose:
Possible words:
Warrior
Champion
Love
Perceiver
Empowered
Happy
Elevate
Breakthrough
Prepared
Presence