F3 Knoxville

Our Blessing

AO: juco
Q: Erector
PAX: Butterknife, Lil’ Spice, Guardrail, Dart Gun, 5K, Trash Panda (JUCO), Pinky, Survivor, Erector
FNGs: None
COUNT: 9
WARMUP: 15 SSH, 15 Mountain climbers, 15 Moroccan Night Club, 10 tempo squats, 5 cherry pickers.
THE THANG: Mosey to the coupon pile. After each exercise, run to the top of the stairs and alternate between 5 pull-ups and 5 toes-to-bar.
-25 curls
-25 OHPs
-25 goblet squats
-15 thrusters
-15 blockees
Mosey to the Sophomore. Do 25 2-ct flutter kicks at the first corner. Bernie up the hill and run the loop. Do 25 more 2-ct flutter kicks at the first corner and Bernie back up the hill. Do 25 merkins and run the rest of the loop. Continue this trend picking up an additional exercise for the next two laps: 25 LBCs and 15 burpees. We ran out of time to do the burpees. Mosey back to the flag.
MARY: 20 big boys OYO.
ANNOUNCEMENTS: Escape from Haw Ridge on April 5th.
COT: We are, in general, a very blessed nation. Oftentimes, we do not count our blessings from God, and we take them for granted. At church, we sing a song “Count your blessings, name them one by one.” We need to remember to be grateful for all of our blessings, but this morning, I want to mention one blessing in particular that we especially shouldn’t take for granted: our wives. Proverbs 31 contains a description of a wife’s worthiness. In particular, verse 10 tells of her worth. “Her worth is far above jewels.” Our wives are a treasure that is far above value. If you are anything like me, you probably don’t tell her this often enough. She needs to know! There are far too many marriages that end for many reasons. Don’t let lack of appreciation for all she does be a reason for strife in your marriages.

Cards beat down

AO: juco
Q: Fetch
PAX: jeff, Love Shaq, Booster, Dart Gun, Guardrail, @simba
FNGs: None
COUNT: 11

WARMUP: SSH, TEMPO SQUATS, CHERRY PICKERS, 20 4COUNT BABYARMCIRCLES FORWARD, 20 4COUNT BABYARMCIRCLES BACKWARDS, 20 4COUNT SEAL CLAPS, 20 4COUNT OVERHEAD CLAPS
THE THANG: MOSEY TO CMU PILE, Partner up.
Draw a card. Number is # of reps, color is multiplier, suit is the exercise.
After the exercise, take a lap
Alternate drawing the card, and help your partner if you finish first.
Black is X5, Red is X10, Ace is 1, Facecards are 10
Spade: BBS
Clubs: Merkin
Diamond: Squat
Hearts: Lunges (both legs is 1)

MARY: RING OF FIRE, FLUTTER KICKS, JLO’S, SUPERMANS
ANNOUNCEMENTS: NONE
COT: COT: Listening/Hearing
At a men’s get to together at church this week, the focus was on listening.
How fruitful is your listening. With your wife, kids, at work, family, and with the Lord. Are you listening in order to get your next word in? Are you thinking about what you’re going to say rather than really listening? Are you focused on you or on the one speaking and what they are saying?

”But those that were sown on the good soil are the ones who hear the word and accept it and bear fruit, thirtyfold and sixtyfold and a hundredfold.”“
‭‭Mark‬ ‭4‬:‭20‬ ‭ESV‬‬
bible.com/bible/59/mrk.4.20.ESV

The exercise at church was to partner up, and one person just speak for 5 minutes, and the other listen, with no words the whole time. The topic was to discuss a challenge/issue we are dealing with and also to share a hope and prayer that we have. He got this from someone else, and in their exercise, the challenge was for 20 minutes.
I’ve not done it yet, and I’ll accept some accountability here, but I want to do this exercise, or some variation with my wife. Talking and being focused on listening is something we need to improve, so I’ll encourage you to do the same with your wife or someone else in your life.

Merkins & Run

AO: juco
Q: Noodles
PAX: Love Shaq, Fetch, Lil’ Spice, Butterknife, Guardrail, Mailbox, Windex, Booster, Lieutenant Dan, Simba, +1 More
FNGs: 3 Lieutenant Dan, Simba, +1 More
COUNT: 12
WARMUP: SSH, Hairy Rockette, Windmills, 8 Count Merkins, Baby Circles
THE THANG: Teams of 2:
– 200x Merkins as a team
– Run .45 Mile
– 150 Merkins
– Run .90 Miles
– 100 Merkins
– Run 1.35 Miles (DNF)
MARY: Flutter Kicks, Planks
ANNOUNCEMENTS:
COT:

Mark 1:35
– On the heels of beginning His ministry (healing many the night before), Jesus got up before the day began, went to a desolate place, and prayed.
– With his ministry starting, excitement, much productivity to be had, he left to spend time with His Father. His most productive time.
– When is the last time we’ve went away to be alone with Jesus? Do we have regular times we schedule to pursue the Lord in this way?

Lazy River around JUCO

AO: juco
Q: Data
PAX: Guardrail
FNGs: None
COUNT: 2
WARMUP: Mosey around JUCO – 1 lap
THE THANG: Mosey around JUCO – 1 lap
MARY: Mosey around JUCO – 1 lap
ANNOUNCEMENTS: N/A
COT: Continuing to pray for Mike’s lung transplant, Kris’ cancer, and Todd’s attempt to start F3 BG.

Be a light

AO: juco
Q: Trash Panda (JUCO)
PAX: Guardrail, Love Shaq, Commission, Waffles, Fetch, Wanderer, Dart Gun, Trash Panda (JUCO), Butterknife
FNGs: None
COUNT: 9

WARMUP:
– SSH x 20
– Windmill x 10
– TN rocking horse x 10
– Cherry pickers x 6
– 30 sec on own
THE THANG:
Mosey to open square with short wall, do rep and then run lap
– step ups x 16
– dips x 15
– Heels to heaven x 15

Mosey to coupon pile and partner up

Below x 46 with partner, one goes up steps and 4 pull-ups or 6 push ups
CMU OHP
CMU Squats
CMU Rows
BBS
CMU curls
Lunges
Derkins
LBCs
CMU Triceps
CMU Thrusters
Blockees

Mosey to flag

MARY:
Dealer choice around circle
ANNOUNCEMENTS:
COT:
Dwight Eisenhower-34th president from 1953-1961. The article I read talked about how the 1950s were a time of extraordinary religious revival: Church membership rose from 49 percent of Americans in 1940 to 69 percent in 1960. As a reference that number has dropped to 46% in 2022. And President Dwight D. Eisenhower—along with Billy Graham—played an important part in encouraging this spiritual devotion. In fact, Eisenhower played a very personal role in popularizing religious faith in America.
 
On February 1, 1953, just 10 days after his inauguration, Eisenhower was baptized and remains the only president ever to have been baptized while in office, and his work to link faith and American identity has influenced political debate in the country for half a century since.
 
Though the baptism ceremony itself was private, Eisenhower made every effort to place faith at the center of national life during his years in office. He began his inaugural address with a short prayer that he had written himself. His Cabinet meetings began with a moment of silent prayer. He initiated the National Prayer Breakfast, and welcomed Rev. Billy Graham into the White House as a spiritual adviser. He heartily approved when, in 1954, Congress inserted “under God” into the Pledge of Allegiance and later made “In God We Trust” the official motto of the United States, even placing these words on the paper currency. He also introduced the Nation’s first regular stamp bearing a religious significance with the inscription “In God We Trust”.
 
Why so much religiosity? Eisenhower believed religious faith was the single most important distinction between American freedom and Communist oppression.
 
One quote of his from the article was “America’s problems might be easier to solve, if every American would dwell more upon the simple virtues: integrity, courage, self-confidence, and an unshakeable belief in his Bible.” 
 
While we don’t have the nationwide influence of Eisenhower, we can and should have those same virtues and influence those around us. I felt Matthew 5: 14-16 are applicable verses. “You are the light of the world. A city situated on a hill cannot be hidden. No one lights a lamp and puts it under a basket, but rather on a lampstand, and it gives light for all who are in the house. In the same way, let your light shine before others, so that they may see your good works and give glory to your Father in heaven.”