F3 Knoxville

Tag: Data

The Pentecost of Pentecost

AO: juco
Q: Commission
PAX: Wheelchair (Jonathan Perelman), Love Shaq, Ike, Data, Guardrail, Windex, Fetch, Mailbox, Lt. Dan
FNGs: None
COUNT: 10
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)
Flutter kicks x 10 (4 count)

THE THANG:
Mosey to Sophomore Hill

50 merkins, 50 bear crawls and jog the remainder to top of hill
50 raised leg crunches (alternate at 25), 50 shuffle steps to the right and jog the remainder to the corner
50 monkey humpers, 50 lunges and jog the remainder down the hill
50 flutter kicks, 50 shuffle steps to the left and jog the remainder to the corner

50 sets of stairs (up counts as two, down counts as two)
50 mountain climbers (4 count)
50 American Hammers (4 count)
50 Heels to Heaven (4 count)
50 LBCs

This is the 50ish day follow up bootcamp from Pentecost workout that followed 50 days after Easter and the resurrection of Jesus. A life changing, world changing and eternity changing thing happened over those 50 days after the resurrection and the men of JUCO were invited to do some powerful in their lives with 50 days.

Updates as follows:

Love Shaq has been hitting up camps with his students to develop better relationships and has some professional development coming up later this summer that should equip him with some better tools for the classroom.

Fetch – Some journaling has happened but he wants to be more consistent with it.

Guardrail – Solid on pullups but injured his wrist doing hand walking. Wants to do better with encouragement and prayer.

Commission – This push has been just what I needed to kickstart the development I hope to build and everything is on track with the timeline I set.

[juco-rush] Little Steele

AO: juco-rush
Q: Trash Panda (JUCO)
PAX: Tooth Fairy, Erector, Butterknife, Fetch, Cheap Ride, Data, Trash Panda (JUCO)
FNGs: None
COUNT: 7
WARMUP: mosey to Bottom of Steele Hill

THE THANG: run up Little Steele to end of fence, cool off back to bottom, run up other side to HVA entrance, cool off to bottom x 3-4

MARY:

ANNOUNCEMENTS: juco

COT: juco

Watch out for Tares

AO: juco
Q: Erector
PAX: Dart Gun, Love Shaq, Guardrail, Lt. Dan, Mailbox, MC Fraud (Chris Trice), Data, Erector
FNGs: None
COUNT: 8
WARMUP:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan Night Club, 10 Imperial walkers, 5 cherry pickers
THE THANG:
Mosey to the west parking lot. Start at the first parking bay and do 15 merkins. Then, bearcrawl to the next line and do 15 squats. Run to the next and repeat the merkins. Continue the same pattern to the end of the parking lot. Mosey to the back of campus. Grab a coupon and do 10 manmaker merkins. Then, do 11s at The Wall (grassy hill). Heels to Heaven at the top and lunges at the bottom (2-ct). Mosey to the large east parking lot. Do 5 burpees at the first line and run to the next. Do Captain Thor (1 situp and 4, 2-ct American hammers) and then return to the start. 5 burpees and run to the second line continuing Captain Thor (now 2 situps and 8 American hammers). Continue until time is called, i.e., 3rd line, 4th line, etc.
MARY:
Plank
ANNOUNCEMENTS:
Hardship Hill
COT:Continuing my study in Matthew, I just read the parable of the tares in chapter 13. Here is Jesus’ explanation to His disciples.
‭Matthew 13:36-43 NASB1995‬
[36] Then He left the crowds and went into the house. And His disciples came to Him and said, “Explain to us the parable of the tares of the field.” [37] And He said, “The one who sows the good seed is the Son of Man, [38] and the field is the world; and as for the good seed, these are the sons of the kingdom; and the tares are the sons of the evil one; [39] and the enemy who sowed them is the devil, and the harvest is the end of the age; and the reapers are angels. [40] So just as the tares are gathered up and burned with fire, so shall it be at the end of the age. [41] The Son of Man will send forth His angels, and they will gather out of His kingdom all stumbling blocks, and those who commit lawlessness, [42] and will throw them into the furnace of fire; in that place there will be weeping and gnashing of teeth. [43] Then the righteous will shine forth as the sun in the kingdom of their Father. He who has ears, let him hear.
Based on this, it is possible that there are tares among us in the Church itself. Notice that they are sown while the men of the farm were sleeping in the parable. They had their guard down. The tares remind me of Matthew 7:15 as well.
‭Matthew 7:15-16 NASB1995‬
[15] “Beware of the false prophets, who come to you in sheep’s clothing, but inwardly are ravenous wolves. [16] You will know them by their fruits. Grapes are not gathered from thorn bushes nor figs from thistles, are they?
We will know these individuals by their fruits. Keep watch, and don’t fall asleep on the job.

[juco-rush] Hill Play

AO: juco-rush
Q: Butterknife
PAX: Fetch, Erector, Cheap Ride, Butterknife, Data
FNGs: None
COUNT: 5
WARMUP: Run to the neighborhood entrance.

THE THANG: 30/60/90
run 30 seconds with 30 seconds recovery back down the hill
run 60 seconds with 60 seconds recovery back down the hill
run 90 seconds with 90 second recovery back to the original starting point.
5 times

Cool down back to the shovel flag.

MARY:

ANNOUNCEMENTS:

COT:

Beloved Son

AO: juco
Q: Survivor
PAX: Butterknife, Dart Gun, Data, 5K, Love Shaq, Erector, Guardrail, Lt. Dan, KickFlip
FNGs: None
COUNT: 10
The SCENE: Dogwood winter, 40 degrees, 4/5, 5:30am
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Reach for the sky, let it hang, SSH, lil baby arm circles, OH clap, seal clap, cherry pickers, tempo merkins, tempo squats
THA-THANG:
Mosey to the south with a stop at the rocks and guardrail.
Shoulder work with rocks, front raises x20, side raises x20, empty can raises x20
Dips x20
Lunge a bit and mosey to JUCO-manjaro
Indian Run-style up and down after 5 count first in line drops off and keeps exercising until the last in line moves to the front. Merkins, BBS, dry docks, heels to heaven, squats, burpies
MARY:
Head back north to flag, stopping to pick up rocks for shrugs and toe merkins, then curls.
Lunge a bit and mosey to flag.

ANNOUNCEMENTS: Help 5K move, Escape from Haw Ridge

COT: Was going to share my testimony, but in preparation and prayer God wanted me to talk about Him. Was going to talk about the prodigal son and corruption, but God shared that the parable is actually about the father too. The story goes, “that when the father saw the prodigal son in the distance, he had compassion on him, ran to him, hugged and kissed him.”

Oh how I long for the day to receive that embrace and kiss. Our Father made a way to Him by sacrificing His own son, so that we are no longer slaves, but sons…also heirs. (Gal 4:4-7)

Perhaps God is calling you to Him now, and it is time to receive the Spirit of His Son inside of you so you can experience the love from the kindest and loving Father you could ever know.