F3 Knoxville

concentric suffering

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

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

Poker with the Boys ♠️♥️♣️♦️

AO: juco
Q: Windex
PAX: Starlink, Butterknife, Fetch, Guardrail, Lt. Dan, Mailbox, Median, Wanderer, Windex, Switchgrass (Stacy Clark)
FNGs: None
COUNT: 10
WARMUP:
LBAC – F/B, Tennessee Rocking Chair, Tempo Squats, Cherry Pickers

THE THANG:
Mosey to the poker table (quad).
5 Card Stud Rules:
:hearts: – Merkins
:diamonds:- Squats
:clubs: – Iron Mike’s
:spades: – Heels :v:Heaven
Cards 2 – 10 – Reps equal card value
J, Q, K – Reps are 10
Ace – Reps are 11
Joker’s are wild – 10 Burpees

Playing:
Ante up – 42 SSH (kind of :rolling_on_the_floor_laughing:)
Deal one card to each player. Complete each players card’s value (exercise and reps). Take a lap around the quad. Repeat until everyone has 5 cards. Best hand is saved for later.

Mosey to the CMU pile. 21 curls – run up the stairs and touch the building. Run back and repay 1x for a total of 42 curls.

Mosey back to the shovel flag. Complete the winning hand (all 5 cards), which was two pair, 3’s and 9’s.
3 of :spades:, 3 of :clubs:, 9 of :spades:, 9 of :clubs:, Q of :diamonds:

MARY:
42 single count SSH

ANNOUNCEMENTS:
Grab a Q or two

COT:
“Therefore, I urge you, brothers and sisters, in view of God’s mercy, to offer your bodies as a living sacrifice, holy and pleasing to God—this is your true and proper worship.”
— Romans 12:1 (NIV)

ALL IN:
In the game of poker, going “all in” is a bold move—a decision to risk everything on a single hand. It’s a moment of full commitment, where the player places all their chips into the pot, trusting in the strength of their cards. This concept can serve as a powerful metaphor for our faith journey.

As Christians, we’ve been dealt a “royal flush” through the grace and sacrifice of Jesus Christ.

Yet, many of us hesitate to go “all in” with our faith. We might hold back, offering only a portion of ourselves to God, rather than surrendering fully to His will. This partial commitment can limit our spiritual growth and the impact we have in the world.

Romans 12:1 calls us to present our bodies as living sacrifices—holy and pleasing to God. This means dedicating every aspect of our lives—our time, talents, resources, and relationships—to His service. It’s about living with intentionality, aligning our actions with our faith, and trusting that God will use our full commitment for His glory.

Challenge:
Consider areas in your life where you may be holding back from fully committing to God. Are there dreams, relationships, habits or hobbies that you haven’t surrendered to Him? Reflect on the assurance that, unlike a poker game, when we go “all in” with God, we can’t lose—because He is in control and His plans for us are good.

Southwest Flavor

AO: juco
Q: Mailbox
PAX: Pelican, Windex, Starlink, Median, Guardrail, Mailbox, Lt. Dan, Fetch
FNGs: None
COUNT: 8
WARMUP: Standard

THE THANG: Mosey to the coupons and then performed 50 reps of the following:

Mike Tyson Merkins
Mountain Climbers
Squats
Lunges
Rows
Jump Ropes

Mosey around to Freshman hill and Bernie up to pull up bars for 5 reps and then back down stairs. Block movements of choice until 6 is up. Drop 10 reps and rinse and repeat.

MARY: Hip work – side lunges, tappy taps, Susan summers and little baby leg circles.

ANNOUNCEMENTS:

COT: Humble pie…used circle to be vulnerable and hold myself accountable for falling short of my expectations on the work trip last week and let the worries of the week allow me to let guard down and consume too much alcohol. Thanks for being a safe circle and allowing us all to aspire to greater service.

“Do not be deceived: God cannot be mocked. A man reaps what he sows. Whoever sows to please their flesh, from the flesh will reap destruction; whoever sows to please the Spirit, from the Spirit will reap eternal life.”
‭‭Galatians‬ ‭6‬:‭7‬-‭8‬ ‭NIV‬‬

A Guest Q – Sort of

AO: juco
Q: 5K , Sunrise (David Burrell)
PAX: Median, Butterknife, Dart Gun, Starlink, Lt. Dan, Windex, Guardrail, Mailbox, Data, Erector, Wanderer, Archie
FNGs: None
COUNT: 14
Warm-Up (IC)
SSH
Windmill
Harry Rockets
Tempo Squats

Tha Thing mosey to the pond
– Circuit Training at the Pond
— Station 1 = 50 Flutter Kicks
— Station 2 =10 Catalina Wine Mixer; then Lunges half way to next station
— Station 3 = 30 Squats
— Station 4 = 25 Merkins
2 laps

Mosey to the Coupon Pile

20 Big Boys
30 Freddy Mercuries
15 American Hammers
15 Curls

Mosey to the AO; various Mary (Imperial Walkers, Rowboat, Pickle Pounders, Superman, etc)

Count off / Name o Rama
Circle of Trust Heb 11:6
The Third F – vital part of F3, and not every AO gets this…but JUCO does, so keep Christ the center of the workout and you have no idea the impact that you’ll have on the community, the church, your family, and the Kingdom