F3 Knoxville

Tag: Erector

[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.

Hard Things at the Project

AO: the-project
Q: Erector
PAX: Flying Dutchman, Biohack, Munge, Mathlete, Ocho, Tom Tom, slappy, Erector
FNGs: None
COUNT: 8
WARMUP:
15 SSH, 15 mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 tempo squats, 5 cherry pickers
THE THANG:
Mosey to the Friendship Bell. The workout is including and variations of the burpee mile. 12 burpees followed by 1/4 mile lap. Repeat 4 times. Same routine with the following exercises: 24 step ups, 25 merkins, and 24 flutter kicks (2-ct). Permission was granted to mix and match the exercises in case of time constraints.
MARY:
No time
ANNOUNCEMENTS:
Escape from Haw Ridge is on the calendar! 3/28/25
COT:
Burpees are hard! Sometimes, life is hard. Sometimes, this is by choice, e.g., burpees, running, rucking, etc. A lot of times, it is not: loss of jobs, loved ones, illness, etc. I listened to a Youtube video recently from an olympic marathoner talking about doing hard things. He mentioned that a lot of times he didn’t achieve the result he hoped for, but doing hard things still benefited him overall. We can be disappointed with the results of difficult tasks too. Many times they don’t turn out the way we would prefer, but they can still serve a purpose. I want to share a scripture that addresses this topic.
James 1:2-4 – “Consider it all joy, my brethren, when you encounter various trials, knowing that the testing of your faith produces endurance. And let endurance have its perfect result, so that you may be perfect and complete, lacking in nothing.”
Hard things are in the moment difficult to see the benefit. As a result of getting through them, we can come out stronger. Our faith is the same. Testing of our faith through the difficult things of life can produce a stronger faith. One that can get us through this life to a heavenly reward.

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: