F3 Knoxville

[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

Cardinal VQ Workout @ JUCO – RIP

AO: juco
Q: Mailbox
PAX: Mathlete, Ike, Data, Wanderer, Pelican, Butterknife, Dart Gun, Erector, Guardrail, Lt. Dan, Mailbox, Windex
FNGs: None
COUNT: 12
Performed Cardinals VQ workout

Spoke to the man Cardinal was, the community that f3 is and making the most of today as tomorrow isn’t promised.

Psalm 118:24

This is the day that the Lord has made; let us rejoice and be glad in it.

[juco-rush] Hill Play

AO: juco-rush
Q: Butterknife
PAX: Data, Trash Panda (JUCO), Tooth Fairy, Wagon Wheel (John-Mark Chesney), Cheap Ride, Butterknife, Erector
FNGs: None
COUNT: 7
WARMUP:
1 mile

THE THANG:
Fartlek
30 seconds on w/ equal recovery time
60 seconds on w/ equal recovery time
90 seconds on w/ equal recovery time

Repeat 5 times

MARY:

ANNOUNCEMENTS:

COT: