F3 Knoxville

Everything but the kitchen sink

AO: brickyard
Q: Spellcheck
PAX: Appleseed, Bail Bonds, Gmail, Switchgrass (Stacy Clark), Herbie, Apple seeds, 2.0s Strings & Bruce Lee
FNGs: None
COUNT: 8
WARMUP: side straddle hops tempo, squats, Thai fighters, overhead claps this and that oil, cans and cherry pickers

THE THANG:
10 of one exercise from round 1 at the bottom of commerce Hill / mosey, halfway then Bernie to the top.
10 of one exercises from round 2 at the top of commerce Hill, then mosey back down. 5 trips up & down.
Round 1: Burpee’s / Squats / Merkins / Imperial squad walkers / J Lo’s
Round 2: Big boys / Flutters / LBC’s / Australian snow angels / Freddie Mercury’s

@ the AO / 50 secs on 10 secs off / Mosey after each round
Round 3: Blockies / Lunges / Curls / OHP / Pull throughs
Round 4: Step-ups / Derkins / Wall Sit / Dips / Incline
Round 5: Rows / Murder bunnies / tricep extensions / CMU NASCAR / Swings

MARY: No Time

ANNOUNCEMENTS: HawRidge next Friday
Come, see, switchgrass this week before he ships out!

COT: in response to the cross, we can lay down our own “volition” and take up that of The Spirit that we now have access to, because of Christ, crucified, and resurrected!

”And so, dear brothers and sisters, I plead with you to give your bodies to God because of all he has done for you. Let them be a living and holy sacrifice—the kind he will find acceptable. This is truly the way to worship him.“
‭‭Romans‬ ‭12‬:‭1‬ ‭NLT‬‬

Brick Arms

AO: brickyard
Q: Natty
PAX: Appleseed, Gmail, Gordie, fast-n-easy (Nate Votta), Natty
FNGs: None
COUNT: 5
WARMUP: SSH, chinooks, OH claps, OH Press, seal claps, mortician night clubs, army cherry pickers, baby arm circles then 5 burpees oyo

THE THANG: 10 stations and 5 MOT’s b/w each with a boogaloop. These exercise all involve bricks.
1. 6 count bricklayers (squat to ground, stand straight, curl, OH press, curl, sqt) x 25
2. 100 lat arm raises
3. 25 t-plank mkns
4. 100 bent over flys
5. 75 OH kettle swings in a sqt
6. 100 bent over rows
7. 100 curls
8. BBS
9. 4 ct double brick press oot, in, OH, down)
10. Tricep extensions

Mot: all holding bricks while running in a boogaloop
1. Rifle carry
2. Airplane
3. Active curls
4. Arms out front
5. Standard run

MARY:
No time

ANNOUNCEMENTS:

COT: don’t stay silent when you should speak up, as Jesus did

No Child Left Behind

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, fast-n-easy (Nate Votta), Lizzy, Gmail, Gordie
FNGs: None
COUNT: 6
WARMUP:
Ruck a lap around the park

THE THANG:
Ruck up some hills and back down them. fast-n-easy (Nate Votta) brought a child to carry. Just in general, its best to check with the Q for the day before bringing children. Also, the child was female? (ok, actually, it was an awkward 50# bag of sand).

We carried her around until Gmail dumped her into the AO parking lot.

About a 2.8 mile loop.

MARY: nah

ANNOUNCEMENTS:
Smokies Convergence tomorrow at SoKno (South Doyle HS)

COT:
There are some uncomfortable parts to the Psalms. However, we shouldn’t avoid thinking about them or trying to understand them.
Remembering these are important
the context of when and why Psalms were written
the “whole counsel of scripture” (i.e. Jesus’ teaching)
we should not attempt to edit the Psalms

Coffee Ruck

AO: thequacken
Q: Z-Pack
PAX: fast-n-easy (Nate Votta), Frizzles, Herbie, Gmail
FNGs: None
COUNT: 5
WARMUP:
Rucked a lap at Fountain City Park

THE THANG:
Rucked from the AO on Broadway to Dunkin for coffee. Then we crossed Broadway and rucked through the neighborhood back to the AO.

MARY:
no

ANNOUNCEMENTS:
GTE-46 is coming up on April 26-28. Ruck PT tomorrow at Bluegrass Elementary, 7-8 am.

COT:
Roll with the Punches, Get on the Lord’s Script

2 Samuel 7 –
David desires to build a temple for the Lord, but is told no through Nathan the prophet. God tells David that David’s son will build a temple dedicated to God’s name.

“After the king had settled down in his palace and the Lord had given him respite from all of his surrounding enemies, 2 he[a] told the prophet Nathan, “Look now, I’m living in a cedar palace, but the Ark of God resides behind[b] a tent[c] curtain.”

3 Nathan replied to the king, “Go do everything you have in mind,[d] because the Lord is with you.”

4 But later that same night, this message came to Nathan from the Lord:

5 “Go tell my servant David, ‘This is what the Lord says:

“‘“Are you going to build a house[e] for me to inhabit? 6 After all, I haven’t lived in a house since the day I brought up the Israelis from Egypt until now.

God is saying no to David, but then blesses him and tells David how The Lord will bless his house.

25 “And now, Lord God, let what you have spoken concerning your servant and his household be done—and let it be done just as you’ve promised.”

David was a sinner and committed horrible sins in his life, but he did not lose his faith. In this moment David responded well and humbly to God’s “no” in response to David’s desire to build the temple. He praised God for working in and through David. He thanked God for his blessings and the prophesy about David’s house. He did not get down about God not allowing him to build the temple, but rather he gathered supplies to prepare his son to build the temple. In this instance he got on the same page with the Lord.

1 Chronicles 22 – David gathers supplies and makes preparations for his son Solomon to build a temple for God.

5 David thought, “My son Solomon is young and inexperienced. The temple that will be built for the Lord is to be magnificent, well known, and internationally honored, so I will complete preparations for it.” So before his death, David finished providing a great quantity of materials for it.”

I think David’s example is a good model for us to respond when God says no. We may have Godly desires like David did, but God sometimes says no. God’s plan is always best. David responded by getting on the same page with God and prepared his son for the job David wanted. David didn’t get down and discouraged but rather changed his plans to get in sync with the Lord. He was content to serve another who would build God’s temple.

Do what you hate…and bring a phone

AO: brickyard
Q: Appleseed
PAX: Appleseed, Drop Zone, fast-n-easy (Nate Votta), Gmail, Spellcheck, Switchgrass (Stacy Clark), Natty
FNGs: None
COUNT: 7
WARMUP:

Toy soldiers, windmills, little bit of this and that, SSH

THE THANG:

Mosey to start of greenway
Run greenway, stop every 1/4 mile do 30 or 15 merkins, end 1 mile with 10 burpees, turn around and run back, stop every 1/4 mile and do 30 or 15 BBS

MARY:

Hello Dollies, LBC, Freddie mercury, some other ones I can’t remember.

ANNOUNCEMENTS:

COT:

Open your eyes to those around you. Who does Jesus want you too see and help today