F3 Knoxville

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.

You VS You #3

AO: juco
Q: Commission
PAX: Commission, MC Fraud (Chris Trice), Booster, Stye (Hal Phillips), Guardrail, Stitch, Hallmark, Windex, Wanderer
FNGs: None
COUNT: 9
WARMUP: 15 SSH (4 count), 5 Cherry pickers (4 count), 10 tempo merkins, 10 tempo squats, one lap around the parking lot

THE THANG: Line up at 1st line Start the timer.  We used 1 parking spaces as the lines. All PAX perform each exercise for 1 full minute (no rest interval between sets).
After each 50 reps, move forward one line. Immediately following the 10th set (no rest), perform 5 minutes of CMU Thrusters (keep counting toward your total # of reps). Total duration: 15 minutes
1-minute of CMU OHP
1-minute of CMU Goblet Squats
1-minute of CMU Bent Over Rows
1-minute of CMU BBS
1-minute of CMU Biceps curls
1-minute of CMU Lunges
1-minute of Derkins (feet elevated on CMU)
1-minute of CMU LBCs
1-minute of CMU Triceps extension
1-minute of CMU Deadlifts
5-minutes of CMU Thrusters

Record 1st Round # of reps Rest 3 minutes  

Now…REPEAT the full routine – starting over with your rep count

COT: Isaiah 53:2 For He grew up before Him like a tender shoot, And like a root out of parched ground; He has no stately form or majesty That we should look upon Him, Nor appearance that we should be attracted to Him.
What if there was nothing remarkable about you EXCEPT…except for your faith?
You didn’t go to a fancy college, maybe you didn’t even graduate high school.
Your job, well, it only pays for your daily bread. Retirement…you are going to work the rest of your life
Sports, you are the kid that they pick last.
You’re ugly, your spouse is ugly, even your dog is ugly

What if there was nothing remarkable about you…except for your faith?
Are you the person people come to with their Bible questions or ask for your prayers on their behalf?
Maybe you pause a conversation with a church friend or a family member to chase down a visitor before they sneak out.
Maybe you’re the type to spend a couple of hours in the parking lot with a brother or sister who just needs to get something off of their chest.
Perhaps you are the one who serves without being asked. You recognize a need and you take care of it because you know how hard it is for some people to accept help.
What if there was nothing remarkable about you…except for your faith?

Continued below…

Short Circuit

AO: juco
Q: Butterknife
PAX: Jonathan Woodall (GUMP), Butterknife, Parkour, Commission (Adam Wilson), Lil’ Spice (Chad Crawford), Booster (Les Fout), Wanderer (Dave Staab), Guardrail (Brandon Brown), MC Fraud (Chris Trice), 5K (Derren Burrell), Windex, Fetch (Joel Moran), Mailbox (Chip Keim), MessyHobbs, Stye (Hal Phillips), Incoming (Rodney Pointer), Soot (Daniel Anders), Sparkler (Brian Pitstick), Hallmark
FNGs: 1 Hallmark
COUNT: 19
WARMUP:

Side straddle hop in cadence 20
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Bear crawl in shake hands crawl bear out
1 burpee oyo
Repeat
Cherry Pickers
10 Windmills in cadence

THE THANG:

Fighter Merkins
5 Sledge Hammer swings on the tire
Flutter kicks
Mountain Climbers
Squats
Curls
Burpees
Tris
Jump rope
Rows
Run stairs
BBS

MARY:
Hello Dolly x10
ANNOUNCEMENTS:
Flag handoff at Equalizer
Q101 workshop at the Project
COT:

“Understand this, my dear brothers and sisters: You must all be quick to listen, slow to speak, and slow to get angry. Human anger does not produce the righteousness God desires.”
‭‭James‬ ‭1‬:‭19-20‬

Short Circuit

AO: juco
Q: Butterknife
PAX: Jonathan Woodall (GUMP), Butterknife, Parkour, Commission (Adam Wilson), Lil’ Spice (Chad Crawford), Booster (Les Fout), Wanderer (Dave Staab), Guardrail (Brandon Brown), MC Fraud (Chris Trice), 5K (Derren Burrell), Windex, Fetch (Joel Moran), Mailbox (Chip Keim), MessyHobbs, Stye (Hal Phillips), Incoming (Rodney Pointer), Soot (Daniel Anders), Sparkler (Brian Pitstick), Hallmark
FNGs: 1 Hallmark
COUNT: 19
WARMUP:

Side straddle hop in cadence 20
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Bear crawl in shake hands crawl bear out
1 burpee oyo
Repeat
Cherry Pickers
10 Windmills in cadence

THE THANG:

Fighter Merkins
5 Sledge Hammer swings on the tire
Flutter kicks
Mountain Climbers
Squats
Curls
Burpees
Tris
Jump rope
Rows
Run stairs
BBS

MARY:
Hello Dolly x10
ANNOUNCEMENTS:
Flag handoff at Equalizer
Q101 workshop at the Project
COT:

“Understand this, my dear brothers and sisters: You must all be quick to listen, slow to speak, and slow to get angry. Human anger does not produce the righteousness God desires.”
‭‭James‬ ‭1‬:‭19-20‬

Saying No

AO: juco
Q: Guardrail (Brandon Brown)
PAX: Fetch (Joel Moran), elf, Wanderer (Dave Staab), (Tooth Fairy) Dana Rust, Butterknife, MC Fraud (Chris Trice), Lil’ Spice (Chad Crawford), Shrubbery, Data (Joey Tipton), 5K (Derren Burrell), Nadia (Aaron Jacques), Wagon Wheel (John-Mark Chesney), Cosmo, Erector (Jason Champion)
FNGs: None
COUNT: 15
WARMUP: Windmills, Tempo Squats, Ti Chi Warrior, Cherry Pickers, SSH, Tempo Merkins
THE THANG: “Catch me if you can” run to the cmu pile with 1 partner bernie the other 3 burpees then catch the bernie guy and switch. 11’s with Thrusters and Pullups, Crab Bear soccer, fun with planks and the ball on the hill, Ring of fire
MARY: Dealers Choice
COT: The rod and reproof give wisdom,
but a child left to himself brings shame to his mother.
Proverbs 29:13
There is power in saying ‘No’, from experience I can tell you kids need to be told no.
But here is the thing. We need to be told no too.
The way Jesus speaks of this is to fast – he said his disciples will fast when he is gone.
We can increase our patience and our ability to wait well when we tell our stomachs no. Then other desires are not in control of us either.
So consider that Proverb again, realizing we are the child and we need correction.
Where are you getting correction from and are you willing to receive it?