F3 Knoxville

Get in the Game!

AO: juco
Q: Butterknife
PAX: Dart Gun, Guardrail, Lt. Dan, Booster, Butterknife
FNGs: None
COUNT: 5
WARMUP:
SSH
Cherry :cherries: Pickers
High kicks
Butt kicks
Skip x2

THE THANG:
Mosey to the circuit

Fighter Merkins
Curls w/ CMU
Murder Bunnies 🐰
Agility Ladder drills
American 🇺🇸 Hammers
Flutter kicks
Kettlebell Swings 35lb
Mt Eveverest
SSH
BBS on stability ball
Man makers w/ 20 lb dumbbells
Crab 🦀 Walks

Put up CMUs and get 10 pull-ups

Mosey back to the flag

MARY:
Upward facing dog and downward facing dog

ANNOUNCEMENTS:

COT:
At church, we’re doing a series called “Get In The Game!”

The point is you belong in the game of eternity. Walking and winning with Jesus.

It starts with our daily habits. We’ve all heard the one percent better every day = a 37% improvement in a year.

3 habits I encourage you to work on: time in prayer, getting into the Word, and gratitude.

His point was by choosing daily habits, you are choosing to stay in the game by not, we are actually benching ourselves.

“Then I heard the Lord asking, “Whom should I send as a messenger to this people? Who will go for us?” I said, “Here I am. Send me.””
‭‭Isaiah‬ ‭6‬:‭8‬ ‭

Pizza Pizza
International Mission
Leadership Training in Gana

[juco-rush] Changing of the Guards and the Route

AO: juco-rush
Q: Butterknife
PAX: Zippy, Nadia (Aaron Jacques), Tooth Fairy, Full Tank, Wagon Wheel (John-Mark Chesney), Erector, Trash Panda (JUCO), Toretto, Butterknife
FNGs: None
COUNT: 9
WARMUP:
1.5 miles to Reagan Rd

THE THANG:
Fartlek style run 30, 60, 90 seconds of running with equal recovery times x5.

1.7 mile Cooldown

MARY:

ANNOUNCEMENTS:
Erector passed the invisible flag to Trash Panda (JUCO). Thank you both for your leadership!

COT:

You gotta have faitha, faitha, faith…. And burpees.

AO: juco
Q: Butterknife
PAX: Ike, Dart Gun, Love Shaq, Booster, Lt. Dan, Butterknife
FNGs: None
COUNT: 6
WARMUP:
Side straddle hop in cadence 20
Cherry Pickers
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
10 Windmills in cadence
Tempo squats

THE THANG:
2 lines person in front falls off for 2 burpees to big parking lot

Line up on the curb
Bear crawl, lunge, burpee leapfrogs, lunge w/ twist

Core exercise and merkins x2

2 lines person in front falls off for 2 burpees to coupon pile.

25 curls run the stairs 5 pull ups x2

20 OHP and wall sit for 10 a count from each of us.

Mosey back to the flag.

MARY:

ANNOUNCEMENTS:

COT:
“A man can accept what Christ has done without knowing how it works; indeed,
he certainly won’t know how it works until he’s accepted it.” -C.S. Lewis

That’s called faith boys! I encourage you to have faith and lean into it! You might not have all the answers and that’s ok 👌 Keep seeking and you will find them in due time. Stay the course and know that God is on your side.

“Don’t be concerned for your own good but for the good of others. “ 1 Corinthians 10:24

back to pyramid

AO: juco
Q: Wanderer
PAX: Breadstixx, Waffles, Data, Butterknife, Love Shaq, Lt. Dan, Fetch, Colonel (Alex Wallace), Booster
FNGs: None
COUNT: 10
WARMUP:
– windmill
– left over right/right over left
– tempo merkin
– LBAC forward/backward
– SSH

THE THANG:
Mosey to the Bill Haslam Science building

Pyramid is setup with the following.
– 10 – Box jumps
– 20 – Merkins
– 30 – Squats
– 40 – Dips
– 50 – Single leg RDL (25/each)

Start with 10 and then run the building. Next do 20 & 10 and run. Repeat adding an exercise each time building up to all 5 exercises.
Once at all 5 work your way down by 1 exercise each lap.

We got through about 7 rounds in the time.

MARY:
– Flutter kicks
– LBC
– Hello Dolly

ANNOUNCEMENTS:

COT:

“Bless the Lord, Oh my soul, and forget not all his benefits. “”
“”Psalm 103:2″Just a reminder today of the Lord’s benefits.
“Who forgives all your iniquities, who heals all your diseases, who redeems your life from the pit, who crowns you with steadfast love and mercy””
“”Psalm 103:3-4”

The life of a Christian

AO: juco
Q: Erector
PAX: Butterknife, Dart Gun, Guardrail, Fetch, Love Shaq, Ike, Wanderer, Erector
FNGs: None
COUNT: 8
WARMUP:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan Night Club, 10 tempo squats, 5 cherry pickers, 10 Harry Rockettes
THE THANG:
Mosey to the coupon pile. Grab a block. After performing each of the following, run up the steps and alternate between 5 pullups and 5 toes to bar.
-25 OHPs, goblet squats, curls, lunges, merkins, squat jumps
Mosey to the courtyard and stop at the brick benches. Do 20 step ups and run a lap, stopping to bear crawl each of the short legs of the loop. Repeat with pickle pointers and Freddie Mercury.
MARY:
PAX choice Mary exercises: flutter kicks, LBCs, planks, tempo squats, SSH
ANNOUNCEMENTS:
Dad camp
COT:
The life of a Christian…
Some would say that this is a life of restriction, rules, and lack of fun. I would disagree. It is true that the Bible teaches a standard to live by. Yes, there are commandments to follow, and that means avoiding what much of the world would consider “fun” in some cases. However, what is missed by this viewpoint is the intent behind those commands. Take for example the law against drunkenness. There may be some temporary pleasure in this, but there are many possible negative consequences: damaged families, health concerns, risk of injury, etc. God’s way is better because it shields us from those negative consequences. God always has our best interests in mind. He demonstrates this ultimately by sending His son, Jesus Christ, to live as a human, experience all the temptations that we do without sin, and then sacrifice Himself for our sins. He did not deserve death; we do.
Romans 5:6-9 NASB1995
[6] For while we were still helpless, at the right time Christ died for the ungodly. [7] For one will hardly die for a righteous man; though perhaps for the good man someone would dare even to die. [8] But God demonstrates His own love toward us, in that while we were yet sinners, Christ died for us. [9] Much more then, having now been justified by His blood, we shall be saved from the wrath of God through Him.
The Christian life is the best kind of life. If anyone ever wants to talk more about this, I am always happy to discuss.