F3 Knoxville

Tag: Stitch

Thought to your thoughts

THE SCENE: 59°, calm dry and perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Windmills, Newtons Cradle, Mountain climbers, Cherry Pickers, Let it hang, not in that order
THA-THANG:
Mosey to the courtyard, Flutter a little, Lunge to the first “island”, half on each side

  • Broad jump to partner across the grass, Bear crawl back 2x
  • Crab walk to partner, walk crab back 2x
  • Frog jump to middle, bernie back
  • Dips and box jumps on the wall
  • 10 OHP, 20 Triceps, 30 curls 2x

At the pull up bars, partner up, collectively do 20 pull ups, 100 merkins and 100 squats, then run around the sports complex.  repeat.

MARY:
At each stop sign on the way back, did a core exercise: Freddy Mercury, Big boys, hello dolly, side crunches, and mountain climbers.  Finished off at the flag with flutters
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:

I have 2 personal convictions I’m going to share.  Perhaps some of you need to hear this.
1) I talk too much. Much of what I say I hear at the same time you hear it.
When words are many, transgression is not lacking, but whoever restrains his lips is prudent.
Proverbs 10:19
Jesus says in Luke 6:
“It is not what goes into the mouth that defiles a person, but what comes out of the mouth; this defiles a person.”
I’m not talking about swearing but maybe that is a part of it, I’m not sure I really care if you swear from time to time.  I am bothered by the use of Jesus Christ as an explitive
But have a filter and make sure that filter is Truth and encouragement. are words building up?

**Give thought to your words.**
2) God wants to work on not just my words spoken but also the thoughts and and my heart

A good man brings good things out of the good stored up in his heart
and an evil man brings evil things out of the evil stored up in his heart. For the mouth speaks what the heart is full of.

what are you thinking? Would you verbalize those things?

Are you improving what you are thinking?
Perhaps it is best summed up by paul in Phil 4;8
“Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure,
“
whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.

**Give thought to your thoughts**

ANNOUNCEMENTS:
VQ on Friday by Waffles!!

Hardship Hill obstacle building this weekend or next.  Keep an eye out.

Kracken

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Your classic Kraken

  • 20 merkins
  • 30 squats
  • 25 dry docks
  • 10 4ct Smurf jacks
  • 30 2ct shoulder taps
  • 20 4ct rockettes
  • 10 inch worms
  • 5 burpees

Take a break for sprints after 1st round.

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Get excited about serving Christ.
this past weekend I had the pleasure of going to Tuscaloosa, Alabama to see my son’s girlfriend get baptized. What a great experience it was. She was getting baptized at a place called the church of the oaks that was on the campus of the University of Alabama. It was a newer church that comprised of 90% if not more students. the energy level, worship and message was great, The best part was the end. Once the pastor finished his sermon, he baptized Kyra. I attached a video link of her testimony below. To see her make that decision to follow Christ brought a tear to my eye. And I don’t cry often. After that, they commissioned close to 100 students that were serving either overseas domestically or at camps this summer. Ive never seen that much of a church body serving. And they were enthusiastic about it! So, why can’t we be like them? The pastor talked about how as adults we tend to say I’ll serve once the kids are out of the house, etc. or once I get financially stable I can do it. I don’t think that’s mentioned anywhere in the Bible.

Kyra’s testimony and baptism
MOLESKIN:
It’s amazing how fluorescent light can wake you up in the morning. I only got about an hour worth of sleep last night, but felt energized once I joined the PAX under the lights.
ANNOUNCEMENTS:
None

Campus Tour

THE SCENE: A crisp 45…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Tempo squats
5 burpees on your own10
Windmills in cadence
Cherry Pickers
Plank
Plan Reach Throughs 10 each side
SSH

THA-THANG:
Jog to the opposite end of the parking lot and back
The next roound Run back and forth
25 Toe Merkins

  • 2 lines Mosey to the coupon pile with the leader falling off for 2 burpees
  • Making three stops for Core Exercises along the way
  • Grab a coupon
  • Do 20 Curls
  • Rifle Carry to the pull up bars
  • 5 pull ups / 20 LBC’s Rinse and Repeat 3 times
  • Rifle Carry to the coupon pile
  • 20 Bent over rows / 20 tris
  • Put coupon up and mosey to the Stadium
  • Run to the top/2 burpies/run down/5 merkins x 3
  • Bear Crawl to the top/2 Burpies/ run down/5 merkins x 3
  • Mosey toward the flag with the person in the back snaking his way to the front
  • Making three stops for Core Exercises along the way

MARY:
No Time.
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
“Don’t worry about anything; instead, pray about everything. Tell God what you need, and thank him for all he has done.”
Philippians 4:6 -7

“Always be joyful. Never stop praying. Be thankful in all circumstances, for this is God’s will for you who belong to Christ Jesus.”
1 Thessalonians 5:16-18

I had both of these highlighted in my Bible and they’re also today’s plan in the app, so I figured I would share them this morning.

God is always there for us! In good and bad times. Remember you can always lean on him.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

CMUs, Cards, and Spicy Dragons

THE SCENE: 50 and clear…perfect weather for a beatdown
F3 WELCOME & DISCLAIMER: administered
WARM-O-RAMA:

  • 20 SSH
  • 10 Baby Arm Circles Forward
  • 10 Baby Arm Circles Backward
  • 10 Merkins
  • 15 Moutain Climbers
  • 5 Cherry Pickers
  • 30 Seconds OYO

THA-THANG:
Everyone grab a CMU and mosey towards the duck pond. Stop at road signs along the way.

  • Stop 1 – 20 OHP
  • Stop 2 – 20 Curls
  • Stop 3 – 20 Squats

Drop the CMUs at stop sign by the duck pond and take the big loop around campus. At every road sign, stop and pull a card from the F3 Workout Deck. Q choice on number of reps if not listed on card. Cards pulled were as follows:

  • Low, Slow Squat
  • Carolina Dry Dock
  • Calf Raises x100
  • WWII Situps
  • Wide-arm Merkins
  • Low Plank (60 seconds)
  • Backward Lunge
  • Merkin
  • Ranger Merkin
  • Bulgarian Split Squat
  • Squat
  • WOJO Squat
  • High Knees
  • Merkin
  • Squat Thrust
  • Sprint 400m

After the above exercises we made it back to the duck pond and did Spicy Dragons up the hill. Similar to Welsh Dragons but low plank instead of shoulder taps and increment by 1 up to 10 or until your arms fall off.

Grabbed our CMUs and moseyed back to the flag. Stopped at a sign along the way for 20 curls.

MARY:
No time

COUNT-OFF & NAME-O-RAMA
7 RUSHers and 8 Bootcampers

CIRCLE OF TRUST/BOM:
Butterknife delivered the word today after leading RUSH:

Message:
The warrior ethos (AKA Jedi Training) consist of 13 pillars: commitment, honor, respect, prepared, faithful, fighter, hungry, humble, lover, teachable, firestarter, truthful, and generous.
Each one is tied to a Bible verse. Today I’m discussing the 13th pillar which is the final pillar:
Generous

The verse for this pillar is Proverbs 11:25“The generous will prosper; those who refresh others will themselves be refreshed.”

‭‭Proverbs‬ ‭11‬:‭25‬ ‭NLT‬‬You can’t out give God! I encourage you to be more generous… This is not just with money, but with time as well. We were put here to serve. Give blood, volunteer for something you’re passionate about, help someone without expecting or wanting anything in return. These acts not only help others, but they are so rewarding. You feel good!!Jesus shows us how it’s done
In 2 Corinthians‬ ‭8‬:‭9‬ it says

“You know the generous grace of our Lord Jesus Christ. Though he was rich, yet for your sakes he became poor, so that by his poverty he could make you rich.”
‭‭2 Corinthians‬ ‭8‬:‭9

‬Keep giving and you will never be without!!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.

ANNOUNCEMENTS:
No announcements today.

Blocks, the Sequel

THE SCENE:

Crisp, clear, 45 degrees

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
1. SSH 2. Morrocan Nightclubs 3. Imperial Walkers 4. Tempo Squats 5. Burpees OYO

THA-THANG:

Football Mosey – Run and Pass duos with drops to do 2 Burpees (both), around Career Path Way to CMU pile.

Grab a CMU and walk to the base of Stadium Hill. 6 sets of 50 Reps (broken into 2 sets of 25). Between each 25, take one lap up Stadium Hill and back.

1. OHP (25 Reps x 2)

2. Curls (25 Reps x 2)

3. Tricep Press (25 Reps x 2)

4. Bench Press (25 Reps x 2)

5. Lawnmower Pulls (25 Reps x 2)

6. Skull Crushers (25 Reps x 2)

Rifle carry CMU’s back to pile.

Everyone finish with 10 Burpees.

Football Mosey (with burpees) back to COT with 1 stop for Mary (Flutter kicks)

Back at COT, we got in some Hello Dolly, Hover Crunches (not the name), Box Cutters, Freddie Mercuries

COUNT-OFF & NAME-O-RAMA

12 HIMS, including 7 RUSHers

CIRCLE OF TRUST/BOM:

MAKING REAL CONNECTIONS

I’ve always struggled to listen intently to others. A few years ago, I was really put to the test when I went to work for a bank, taking on the role of a “Personal” banker! I was going to have to start listening to people. I was going to have to listen intently to their story and provide solutions that fit their individual needs…not mine. I was going to have to start putting THEM first.

If you call yourself a Christian, it’s important that, more often than not, we put others before ourselves. In Philippians chapter 2:3-4, Paul challenges us to be Christ’s example and “Do nothing from selfish ambition or conceit, but in humility count others more significant than yourselves. 4 Let each of you look not only to his own interests, but also to the interests of others. 5 Have this mind among yourselves, which is yours in Christ Jesus,…”
We have to look different because of who we serve and because of the One who served us.

I’ve recently talked about the importance of relationships and forgiveness, and then I thought and read about ways we can start to have more meaningful conversations with others:

1. We should be present with them. It’s not easy today but it’s very simple. Give someone your full attention. Put away your phone and other distractions. Be in the moment!

2. Ask Questions. Ask open ended questions. “What is most important in your life right now?”, “What struggles are you having at home?”, or simply “What do you mean by that”? This will help gain understanding and make it less likely that we’ll misrepresent them. They will feel valued and heard. Questions are also disarming and can help break down some walls.

3. Be honest! Allow yourself to say you don’t know. It’s okay to not know everything. This can lead to more questions and show honest humility about your own knowledge. People will see and remember this about you.

4. Last and this goes back to the beginning of my story. Listen intently! Go into the conversation with a genuine interest in getting to know them, even if you disagree about something. In The 7 Habits of Highly Effective People, Steven Covey says, “Most people do not listen with the intent to understand; they listen with the intent to reply. We might ask a question but then not really listen to the response. We’re already having a conversation in our head while they are still talking. I say that because that I do it! Listen intently.

Remember that all people are created by God, bearing His image. This makes them worthy of our time and attention. So let’s follow Christ’s lead and start working on our conversations today.

ANNOUNCEMENTS:
Escape from Haw Ridge – this Friday