F3 Knoxville

Tag: Data

Partner AMRAP

AO: juco
Q: Fetch
PAX: Starlink, Erector, Data, Hat Trick, Windex, Dart Gun, Love Shaq, Lt. Dan, Ike, Guardrail, Lawndart
FNGs: None
COUNT: 13
WARMUP:Side straddle hops in cadence
Windmills in cadence
LBACF, LBACB
Cherry pickers in cadence
30 sec stretch on your own

THE THANG:
Mosey to the back of facilities

Partner up.

The goal is 100 hand releases merkins, 200 squats, 300 calf raises between the two of you.
Ground partner does exercise while other partner runs the hill and does 10 reps at the top then runs back. Each partner does an exercise before you move to the next one.
Exercises are:
BBS
4 count heavy dolleys
4 count Freddy mercuries
WWIII BBS
Thrusters
OH Press

Mosey to courtyard, do exercises until partner runs around loop: dips, derkins
Step ups until six finishes
Mosey back to flag doing hello dolleys and flutter kicks along the way.

MARY:ring of fire to time

ANNOUNCEMENTS:
Escape from haw ridge

COT:“I rejoiced in the Lord greatly that now at length you have revived your concern for me. You were indeed concerned for me, but you had no opportunity. Not that I am speaking of being in need, for I have learned in whatever situation I am to be content. I know how to be brought low, and I know how to abound. In any and every circumstance, I have learned the secret of facing plenty and hunger, abundance and need. I can do all things through him who strengthens me. Yet it was kind of you to share my trouble.”
‭‭Philippians‬ ‭4‬:‭10‬-‭14‬ ‭ESV‬‬
bible.com/bible/59/php.4.14.ESV

Contentment is an interesting thing, I think some believe contentment to mean being ok with less than your best, or mean to be ok with not striving for success or being motivated or maybe to mean settling.. But, I think it’s more about knowing that God is in control and learning to trust Him man no matter the situation in life. Paul says he has learned to be content in the highs and lows. I’m definitely still learning. It’s really neat to step back and objectively see the path you’re on. When you started down whatever road you’re on, I bet you had no idea of the highs and lows it would bring, but, for me, I can see Gods plan and provision through it all. Everything part of the journey has been part of my growth and part of the growth is learning to be content with the road I’m on. Again it’s not settling for something, rather it’s gratefulness for the highs and learning to trust in the lows.

[juco-rush] An ode to Barkley

AO: juco-rush
Q: Trash Panda (JUCO)
PAX: Data, Cheap Ride, Double Coat, Erector, Butterknife, Trash Panda (JUCO)
FNGs: None
COUNT: 6
WARMUP: mosey around

THE THANG: 5 loops of 5 things, odd loops on and even loops recovery

ANNOUNCEMENTS: watch the Race that eats its young, https://youtu.be/LZ-DE-hmiGE?si=gVj8VcB4-5o-hMeI

COT: juco

A workout done at Fountainhead

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.