F3 Knoxville

Tag: Mailbox

concentric suffering

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AO: juco
Q: Guardrail
PAX: Mailbox, Fetch, Starlink, TrailMix, Median, Wanderer, Windex, Love Shaq, Waffles, Bowser, squeegee
FNGs: None
COUNT: 12
WARMUP: usual

THE THANG:4 corners and ultimate burpee frisbee

MARY:

ANNOUNCEMENTS:

COT:Luke 21:19 “By your endurance you will gain your lives”

This implies suffering and in context 100% it is. But suffering for the sake of Jesus is worth it. May our lives be a joyous picture of setting aside our comforts for everyone to see that as Jesus was willing to endure, by his strength so can we. Endure to the end!

And one note… The call to endure is not about salvation. It is the fulfillmentof the salvation secured by Christ on the cross and given to us through faith. The endurance is a fruit of that. Salvation produces endurance. Yet we need this reminder from Scripture to daily die to our own desires and put God first.

JUCO Mixtape

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AO: juco
Q: Mailbox
PAX: Romeo, Butterknife, TrailMix, Fetch, Picker (Bryson), Mailbox, Starlink, Guardrail, Wanderer, Median, Bowser, Lt. Dan, Romeo, Narcan
FNGs: 2 Romeo, Narcan
COUNT: 13
WARMUP: SSH, Tempo Squats, Tempo Merkins, Grady Corns, Harry Rockettes, Windmills

THE THANG:

F3 JUCO

1/2 Burping Bernie
Run to first line and do 1 burpee, run back and do
10 V Ups, then run to 2nd line and do 2 burpees and then 20 Gas Pumps, 3rd / 3 burpees, etc.
30 BBS
40 Side Crunches
50 Hello Dolly

Haslam Center
10 elevator squats
10 Step Ups
10 Step Down each leg
10 Derkins
1 Lap
Repeat 3x

Mosey to big lot, 25 toe merkins, strider across the parking lot, 25 toe merkins, merkins at the lines coming back, (1,2,4,8,16,8,4,2,1)

MARY: no time

ANNOUNCEMENTS: prayers for lizzy and his step father

COT:

Joyful surprise….was completely blown away to see two of my cousins show up to my mom’s graveside service to support my brother and me. Unexpected unconditional kindness is pretty uncommon, but leaves such a last impression. How can you go out of your way to show unexpected unconditional kindness to others this week?

Be kind and compassionate to one another, forgiving each other, just as in Christ God forgave you.”
‭‭Ephesians‬ ‭4‬:‭32‬ ‭NIV‬‬
bible.com/bible/111/eph.4.28-32.NIV

Circuit with toys

AO: juco
Q: Dart Gun
PAX: Wanderer, Butterknife, Starlink, Guardrail, Windex, Data, Love Shaq, Dart Gun, Mailbox, Erector, Fetch, Pelican, Ike
FNGs: None
COUNT: 13
WARMUP:

THE THANG:
Mosey to the CMU pile

Up top:
Weighted ball squat thrusters
Pull ups
15 lb plank twist
Steep Derkins
Dumbbell cleans 25/30
Rows
Wall crunches

Mosey up and downs stairs

Other half doing curls, OHP, plank moving the CMU, standing heavy hammers, rows
MARY:
No time
ANNOUNCEMENTS:

COT:
Doing a lot of traveling to visit my team at other sites, it validated to me that there is a lot more behind the scenes than our perceptions may have. We often jump to conclusions and need to remember to ask people questions and consider what you can do to help them. This plays out in our daily lives as we interact with coworkers, family, friends…but for me it’s my son. It’s hard not to judge the actions of a teenager but talking with him has brought out soo much that I would have improperly assumed otherwise. Be intentional to connect with people and not derive your own perception of other people actions and intentions.

“Each one must give as he has decided in his heart, not reluctantly or under compulsion, for God loves a cheerful giver.”
‭‭2 Corinthians‬ ‭9‬:‭7‬ ‭ESV‬‬

Short Circuit or Mario Kart Baby Park

AO: juco
Q: Starlink
PAX: Windex, Mailbox, Guardrail, Pelican, Love Shaq, Wanderer, Starlink
FNGs: None
COUNT: 11
WARMUP:
15 (4) count SSH, 15 (4) count hairy rockettes, 10 Tempo squats, and 5 cherry pickers

THE THANG:
Mosey behind the building
15 you pick Merkins
15 dips
20 LBCs
15 OHP with rocks
15 curls with rocks
Run a lap around building,

Rinse and repeat, each time adding a lap, for a total of 10 laps

Wall sits for a min
Hello Dollys 15 (4) count
Crap dips 10 (4) count
Freddy mercurys 15 (4) count
Heels to heaven 15 (4) count
Lunges till we done

MARY:
Imperial walkers 15 (4) count
Hillbilly walkers 15 (4) count
Ring of fire total of 4 merkins

ANNOUNCEMENTS:
F3 ONE KNOX game coming up
F3 camping trip coming up

COT:
Ecclesiastes 4:9, 10, and 11
Two are better than one, because they have a good return for their labor: if either of them falls down, one can help the other up. But pity anyone who falls and has no one to help them up. Though one may be overpowered, two can defend themselves. A cord of three strands is not quickly broken.

This is a wisdom from Solomon. We need each other and everything is better when we do it together.

Memorial Day – Burpees Are Free…

AO: juco
Q: Windex
PAX: Guardrail, Mailbox, Windex
FNGs: None
COUNT: 3
WARMUP:
1 Minute – Moment of Remembrance
1 Merkin, SSH, 1 Merkin, Tempo Squats, 1 Merkin, Tennessee Rocking Chair, 1 Merkin, Windmills, 1 Merkin, Cherry Pickers, 1 Merkin

THE THANG:
Grab the flag and mosey to the big lot: hit every light pole around perimeter, then move to interior poles. Grab the flag and move to back lot. Continue. Grab the flag and move to the other big lot.

1st Light Pole – 5 Merkins
2nd Light Pole – 5 Squats
3rd Light Pole – 5 Heels 2 Heaven
4th Light Pole – 5 Burpees
5th Light Pole – 5 LBC

Repeat, adding 5 each time after 5th pole.
2nd time through – 10 reps
3rd time through – 15 reps
4th time through – 20 reps
5th time through – 25 reps
At 25 we alternated burpees and LBC’s at the same pole. 5,5,5,5,5,5,10,10

Grab the flag and mosey back.

MARY:
Imperial Walkers, Hairy Rockette’s, Hillbilly Walkers

ANNOUNCEMENTS:
Grab a Q…or :v:

COT:
Reflecting on Sacrifice:
Jesus taught, “Greater love has no one than this: to lay down one’s life for one’s friends..” John 15:13 This verse echoes the selflessness of those who have served and reminds us of Christ’s ultimate sacrifice.

Comfort in Grief:
For those mourning the loss of loved ones, Psalm 34:18 offers solace: “The Lord is close to the brokenhearted and saves those who are crushed in spirit.” In our sorrow, God draws near, providing comfort and peace.

Hope in Eternity:
As we remember the fallen, we find hope in the promise of eternal life. 1 Thessalonians 4:14 assures us: “For we believe that Jesus died and rose again, and so we believe that God will bring with Jesus those who have fallen asleep in him.”