F3 Knoxville

Tag: Data

A workout done at Fountainhead

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AO: juco
Q: Ike
PAX: Butterknife, Ike, Love Shaq, Windex, Guardrail, Erector, Dartgun, Data, Lt. Dan, Starling
FNGs: 1 Starling
COUNT: Ten
WARMUP: Side straddle hop, Flutter kicks
Individual stretching

THE THANG:Do first set, then shuttle run with three lengths, then do first and second sets, shuttle run, and keep adding a set, with a shuttle run between each group.
10 Burpees
25 Merkins
50 Lunges
75 Flutter Kicks
100 Big Boy Sit-ups
150 Squats
Then moseyed back rotating among the group to lead an exercise of their choice

MARY:

ANNOUNCEMENTS: Escape from Haw Ridge 28 March

COT: Variation on The lonely ember sermon
storiesforpreaching.com.au/sermonillustrations/church/the-lonely-ember/
Pointed out that we have multiple fires (church, family,F3, etc) and in each case there are things we can do on our own and those that we need the fire to complete

JUCO Ultimate Beatdown

AO: juco
Q: Wanderer
PAX: Dart Gun, Pelican, Guardrail, Windex, Fetch, Data
FNGs: None
COUNT: 7
WARMUP:
– Tempo Merkins
– Tempo Squats
– SSH
– Cherry Pickers
– LBAC forward/backward
Mosey to field… :flying_disc:

THE THANG:
Ultimate Frisbee
Every turnover Q announced 10 of:
– Merkins
– Squats
– Plank Jacks
– BBS
Every score scoring team chose 20 of:
– Burpees
– Hand Release Merkins
– Jump Squats
– LBC
Half time plank ring of fire. Each PAX counted to 10.

MARY:
– Imperial walkers
– Hillbilly Walkers
– Freddie Mercuries
– Supermans to time

ANNOUNCEMENTS:
Pelican VQ Wednesday

COT:

Continuing my theme of treasure from last Q.
“Matt 6:20-21
20. But store up for yourselves treasures in heaven, where moths and vermin do not destroy, and where thieves do not break in and steal. “”21 “”For where your treasure is, there your heart will be also.”
These verse is one of several in this section about focus. What are you focused on? Where your treasure and focus are is where your heart is. This challenge is to make sure your focus is in the right place. Nothing wrong with things of this world but they can so easily become the center of your attention.

[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.

Back In The Saddle

AO: juco
Q: Commission
PAX: Guardrail, Mailbox, Wanderer, Windex, Lt. Dan, Data
FNGs: None
COUNT: 7
WARMUP: Side straddle hop x 25 (4 count)
Cherry pickers x 5 (4 count)
Tempo merkins x 10 (4 count)
Tempo squats x 10 (4 count)
Mountain Climbers x 10 (4 count)

THE THANG:Mosie to the parking lot

Alternate running to the 1st light post and back while your partner does
100 hand release merkins
Alternate running to the 2nd light post and back while your partner does
200 squats
Alternate running to the 3rd light post and back while your partner does
300 Imperial Walkers (4 count)
Run to the far side while your partner does burpees. Once you make it, start doing burpees until your partner arrives. Get to 50 burpees combined.

Mosie to the CMU pile

13’s with CMU
Skull crushers and bench press

Mosie back to the flag
Stop at the wall for
30 sec wall squats
30 sec Al Gore

Mosie back to the flag

ANNOUNCEMENTS: Escape from Haw Ridge 28 Mar

COT:
Being true may cost you a lot, but yielding will cost you everything.
Dan 3:16 Shadrach, Meshach, and Abed-nego replied to the king, “Nebuchadnezzar, we are not in need of an answer to give you concerning this matter. 17 If it be so, our God whom we serve is able to rescue us from the furnace of blazing fire; [https://www.biblegateway.com/passage/?search=daniel%203&version=NASB#fen-NASB-21825n]and He will rescue us from your hand, O king. 18 But even if He does not, let it be known to you, O king, that we are not going to serve your gods nor worship the golden statue that you have set up.”
Daniel’s Friends Protected
19 Then Nebuchadnezzar was filled with wrath, and his facial expression was changed toward Shadrach, Meshach, and Abed-nego. He answered [https://www.biblegateway.com/passage/?search=daniel%203&version=NASB#fen-NASB-21827o]by giving orders to heat the furnace seven times more than it was usually heated. 20 And he ordered certain valiant warriors who were in his army to tie up Shadrach, Meshach, and Abed-nego in order to throw them into the furnace of blazing fire. 21 Then these men were tied up in their trousers, their [https://www.biblegateway.com/passage/?search=daniel%203&version=NASB#fen-NASB-21829p]coats, their caps, and their other clothes, and were thrown into the middle of the furnace of blazing fire. 22 For this reason, because the king’s [https://www.biblegateway.com/passage/?search=daniel%203&version=NASB#fen-NASB-21830q]command was harsh and the furnace had been made extremely hot, the flame of the fire killed those men who took up Shadrach, Meshach, and Abed-nego. 23 But these three men, Shadrach, Meshach, and Abed-nego, fell into the middle of the furnace of blazing fire still tied up.
24 Then Nebuchadnezzar the king was astounded and stood up quickly; he said to his counselors, “Was it not three men that we threw bound into the middle of the fire?” They replied to the king, “Absolutely, O king.” 25 He responded, “Look! I see four men untied and walking about in the middle of the fire [https://www.biblegateway.com/passage/?search=daniel%203&version=NASB#fen-NASB-21833r]unharmed, and the appearance of the fourth is like a son of the gods!” 26 Then Nebuchadnezzar came near to the door of the furnace of blazing fire; he said, “Shadrach, Meshach, and Abed-nego, come out, you servants of the Most High God, and come here!” Then Shadrach, Meshach, and Abed-nego came out of the middle of the fire. 27 The satraps, the prefects, the governors, and the king’s counselors gathered together and saw that the fire had no [https://www.biblegateway.com/passage/?search=daniel%203&version=NASB#fen-NASB-21835s]effect on [https://www.biblegateway.com/passage/?search=daniel%203&version=NASB#fen-NASB-21835t]the bodies of these men, nor was the hair of their heads singed, nor were their [https://www.biblegateway.com/passage/?search=daniel%203&version=NASB#fen-NASB-21835u]trousers [https://www.biblegateway.com/passage/?search=daniel%203&version=NASB#fen-NASB-21835v]damaged, nor had even the smell of fire touched them.
28 Nebuchadnezzar responded and said, “Blessed be the God of Shadrach, Meshach, and Abed-nego, who has sent His angel and rescued His servants who put their trust in Him, [https://www.biblegateway.com/passage/?search=daniel%203&version=NASB#fen-NASB-21836w]violating the king’s command, and surrendered their bodies rather than serve or worship any god except their own God. 29 Therefore I make a decree that any people, nation, or population of any language that speaks anything offensive against the God of Shadrach, Meshach, and Abed-nego shall be torn limb from limb and their houses made a rubbish heap, because there is no other god who is able to save in this way.”

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.