F3 Knoxville

Tag: Stitch

Turn for the better

THE SCENE: Rainy, 65°
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cheerleaders (didn’t know how to count those), Windmills, Mtn climbers, other stuff
THA-THANG:

4 corners with Squats, Plank Jacks, Diamond merkins, Heels to heaven for about 3 laps, 10 per corner.

Mosey to the bench by the new building for butt tap squats, Irkins and Dirkens

Mosey to the main lot where we did American Hammers, Burpees, Carolina Dry Docs and Donkey kicks.  One more at each line, worked our way up the parking lot.  When the Q yelled Turn, we moved to a different line and restarted the count.

Back to the wall for the same butt tap squats, Irkins and Dirkens.  Then tried cheerleaders again.

MARY:
Saved time for Abs under cover and then some protractor at the end.
COUNT-OFF & NAME-O-RAMA
Welcome to @incoming!  He was going to be Hammock but that was taken.
CIRCLE OF TRUST/BOM:

Acts 3:19-20 Repent therefore, and turn back, that your sins may be blotted out. that times of refressingh may come from the presence of the Lord, and that he may send the Christ appointed for you, Jesus

At conversion, repentance is a turn from a way that says I can do it on my own.
I’m turning to Jesus, not trusting in my ability to earn heaven, but accepting it from Him.
That’s likely a very familiar message. Vitally important
but it is not a 1 time event. We must grow in our ability to repent.
As we get older we loose elasticity in our muscles, our legs need more stretching.
Especially if we are growing stronger in other areas.
We need to stretch more and more and repentance is that stretch.
Our brains lose elasticity too, but by God’s grace He makes old things new again.
We can grow in our grace, soften, love deeper, forgive faster, be more humble while greater.
Invite Christ into every aspect of yoru life. Refreshing comes from the presence of the Lord.
It is a call to action. I was one way, now I’m different.
It is a change. Change is hard, but consider what God wants to change in you.
I was selfish/lazy/consumed by work/obsessed with fitness/obsessed with hobbies/only focused on my world.
There is a a beautiful story on the other side of “but now I’m different.

ANNOUNCEMENTS:
Convergence at Shamrock on July 8

Say No, Shamrock

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Little of this and that

THA-THANG:

Mosey to the football field.  Sprint across, rotating 90 degrees at each 10 yards.
Partner up.  2 min BBS
Sprint/rotate again
switch
Sprint/rotate again
2 min merkins
Sprint/rotate again
switch
2 mile run for time

MARY:
LBCs for the six

COUNT-OFF & NAME-O-RAMA
12!
CIRCLE OF TRUST/BOM:
Tagged onto Slappy’s message from Friday.  Say “no”.  Discussed Q 2.3, Missionality, and 1 John 2. 

MOLESKIN:
ANNOUNCEMENTS:

Treasure Matters

THE SCENE: Clear, 60 degrees, 88% Humidity

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH – Reach for the sky Cherry Pickers – Willie Mays Hays – Up/Down Dog – Lower back/glute stretches – Stretch OYO – Toe Merkins

THA-THANG:

Mosey to westside entrance guardrail for 30 dips

Football Mosey to eastside parking lot. Dropped passes = 2 Burpees for both Thrower/Catcher.

Line up on curb facing east and 1 Exercise for each line

  1. Bear Crawl to the first line
  2. Duck Walk to the next.
  3. High Knees to the 3rd
  4. 30 2ct Flutter Kicks – OYO
  5. Lunge Walk to the 4th
  6. 30 2ct Freddie Mercurys
  7. Side Shuffle 2 lines to #6
  8. 30 Hello Dolly
  9. Reverse Side Shuffle 2 lines to #8
  10. 30 LBC’s
  11. Bernie two lines to the end
  12. Hard Run back to the start

Football Mosey to the Coupon Pile. Partner Up with one CMU and one Coupon. Partner 1 will run the steps, touch the building while Partner 2 does a CMU/Coupon exercise. Switch after each has a turn.

  1. Curls
  2. OHP
  3. Bench Press
  4. Bent Over Rows
  5. Skull Crushers

REPEAT AGAIN until time called.

MARY:
Football mosey back to COT. PAX call out exercise – Freddy Mercury X25

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I heard a passage on Sunday and then again on Monday when Kick Flip referenced it at Shamrock…
“Do not love the world or the things in the world. If anyone loves the world, the love of the Father is not in him. For all that is in the world—the desires of the flesh and the desires of the eyes and pride of life—is not from the Father but is from the world. And the world is passing away along with its desires, but whoever does the will of God abides forever.” (1 John 2:15-17)

God made this beautiful world and all of the good things in it, but the “from the world” John talks about in verse 16 is a reference to our hearts and the importance we place on those things and stuff.

“Do not lay up for yourselves treasures on earth, where moth and rust destroy and where thieves break in and steal, but lay up for yourselves treasures in Heaven….For where your treasure is, there your heart will be also.” John was talking about our hearts. Our treasure.

Another question that got me recently was “If someone were to ask your children what does your father love the most, or think the most about?” What would they say??

Life is fleeting. Think about the time you have left here and where you are investing it. Is it God honoring? Is it eternal or does it collect dust? Make your treasure something that matters!

ANNOUNCEMENTS:
KARM Dragon Boat Races this weekend. Father’s Day Sunday.

Tri till you Curl Up Jucomajaro

THE SCENE: 64°, dry and a bit too bright out
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Reach for the sky, Let it hang, Cherry Picketers, Mountain Climbers, Windmills
THA-THANG:
Mosey to the Guardrail behind the strip mall for 20 Dips, 20 Triceps, 20 Curls, then run around the building with the rocks.  More Triceps and Curls (30 each) then mosey to the base of Juco.

Ran 2 lines, then animal moved (Duck walk, Bear crawl, Crab walk, Bernie)  Did some core at the top of the hill.  Mosey down with some squats on the way.

Back to the CMU pile for Tri’s and Curls and some CMU merkins.  Core on the way back to a ring of fire and some more core.

CIRCLE OF TRUST/BOM:

My sheep hear my voice, and I know them, and they follow me. John 10:27
I need to let you all know that my cousin, Doug died Sunday night.
We have prayed for him for a long time and his last days were horrible.  This isn’t the way we would want it.  He was only 42 and throat and mouth cancer spreading everywhere meant he died of not being able to drink or swallow. He lost most of his ability to speak a few months back.
His only expression of faith I know of, one I believe to be genuine, was by text message with my mom.

So we can learn a few things from Doug
1) Never smoke or dip – it is not worth it. Don’t let your loved ones do it either.
2) Express your faith while you still have a voice and breath
Expressing that is a gift to your family and what God wants.
My sheep hear my voice, and I know them, and they follow me.
John 10:27
God knows them. He isn’t letting anyone slip through the cracks
Not the sheep know Him. He knows the Sheep.
We are the sheep, if you hear His voice, do not harden your heart
Some will hear his voice and mistake it for Thunder
Father, glorify your name.” Then a voice came from heaven: “I have glorified it, and I will glorify it again.” The crowd that stood there and heard it said that it had thundered. Others said, “An angel has spoken to him.”
John 12:28‭-‬29 ESV
There are so many competing voices, but he way the Secret Service handles counterfeit.  You study the real thing till you know it so well, it is easy to distinguish the real thing.

MOLESKIN:
Prayers appreciated for my family – Wake and Funeral are Friday and Saturday in Chicago Burbs.

ANNOUNCEMENTS:
Dragon Boat festival coming up soon!

4 Square X 3

THE SCENE: Cool-ish but humid.

WARM-O-RAMA:
Cherry Pickers
Wind Mills
10 LBAC forward/back
10 x Tempo Merkins
10 x Tempo Squats
10 x Supermans/Swimmers

THA-THANG:

Mosey to the courtyard for some 4 square.

First square is:
30 American Hammers
30 4ct LBC
15 Merkins
30 Squats
Second Square:
15 Merkins
15 V-Ups
30 4ct Supermans
30 Squats
Third Square:
15 V-ups
30 Curtsey Lunges
15 Diamond Merkins
30 4ct Supermans

Repeat Circuit 2 Times.

Mosey to coupon pile for part 2.

20 Curls
20 Press
20 Coupon Swings
Active recovery to the road sign (or up the steps to pull up bars)

After a couple rounds head back to the flag and arrive late, much to the disappointment of 5k.

MARY:
No mary, should have left earlier to get in a set or 2.
CIRCLE OF TRUST/BOM:

Little Known Facts About Laziness #7

Let’s review the facts…

Fact #7 – The way of the lazy slowly creep to sudden disaster.

Proverbs 6:9-11

9 How long will you lie there, O sluggard?
When will you arise from your sleep?
10 A little sleep, a little slumber,
a little folding of the hands to rest,
11 and poverty will come upon you like a robber,
and want like an armed man.

Things start small, just little things that are off. Things get a little lax but then disaster is sudden and unavoidable.

The Proverbs talk about poverty coming like a robber. Sudden and unannounced, without warning.

The other illustration is similar but slightly different. The armed man illustrates how poverty is forced on you. It’s unavoidable and when it comes it’s too late.

The encouragement today is to consider areas of your life that could be getting lax and headed in the wrong direction. It starts small but be diligent and keep going and headed in the right direction.