F3 Knoxville

Tag: Sty

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.

Be Different

THE SCENE: Upper 60s, clear, with a light breeze
F3 WELCOME & DISCLAIMER: Given
WARM-O-RAMA:
SSH x 20
THA-THANG:
Mosey to coupon pile, form 2 lines and front runner drops off and does 2 burpees then joins back of the line.

START A TIMER – 40 minutes
10-round escalator, as follows:
Round 1: Burpees x 5
Round 2: Repeat Round 1 + Squat Thrusters with CMU x 10
Round 3: Repeat Rounds 1-2 + CMU Bicep Curls x 15
Round 4: Repeat Rounds 1-3 + Merkins x 20
Round 5: Repeat Rounds 1-4 + Little Baby Crunches (LBCs) x 25
Round 6: Repeat Rounds 1-5 + Lunges x 30 (15 each leg)
Round 7: Repeat Rounds 1-6 + Carolina Dry Docks x 35
Round 8: Repeat Rounds 1-7 + Mountain Climbers x 40 (two-count)
Round 9: Repeat Rounds 1-8 + Goblet Squats with CMU x 45
Round 10: Repeat Rounds 1-9 + American Hammer with CMU x 50 (single-count)
Record results here HERE
Mosey back to flag.

CIRCLE OF TRUST/BOM:

The book UnChristian analyzes the results of an extensive, nationwide study conducted by the Barna group. The authors sought to compare the lives of Christians and non-Christians to see how they differed.
They found that Christians:
  • Cuss less in public
  • Are less likely to recycle
  • Give more to charitable causes
  • Buy fewer lottery tickets
However, Christians are just as likely as non-Christians to:
  • Visit a pornographic website.
  • Get drunk.
  • Do illegal drugs or take prescription medicines not prescribed to them.
  • Be willing to lie to get out of a difficult situation.
  • Have intentionally done something to get back at someone within the last 30 days.
This isn’t a perception of Christians by outsiders. This is self-reported. It’s not surprising, then, that 84 percent of non-Christians said they personally knew at least one believer, but only 15 percent thought that person’s lifestyle was significantly different than their own.
Non-Christians don’t think we’re different because we’re not.
Matthew 5:13, says, “You are the salt of the earth. But if the salt loses its saltiness, how can it be made salty again? It is no longer good for anything, except to be thrown out and trampled underfoot.”
In the same way that salt enhances the flavor of the food it seasons, the followers of God stand out as those who “enhance” the flavor of life in this world.
Ultimately, as Jesus followers, we are called to flavor and brighten this world and show our love of God so that others can see.
The challenge is for us to think if we are different than the non believers we’re around so that they notice. Could be coworkers, neighbors, kid’s friends and parents. It’s very easy to blend in to almost any situation and that is something I really struggle with myself but we are called to stand out and stand up for our beliefs. As we go throughout our week I hope and pray we can stand out and be salt of our communities.

ANNOUNCEMENTS:
KARM Dragon Boat Festival – June 17
Convergence – July 8th

Life of Worship?

THE SCENE: Great weather, 65, a wee bit humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops, cherry pickers, little baby arm circles forward/backward, tempo squats, tempo merkins

THA-THANG:

Mosey towards the pond

  • Do 5 merkins, 5 squats, 5 BBS, run to first light
  • Do 5 merkins, 5 squats, 5 BBS, Bernie to start, run to second light
  • Repeat

Mosey to Jucomonjara

  • Run to first line, do 5 merkins, 5 squats, 5 BBS
  • Bernie up a line, run to next line, do 5 merkins, 5 squats, 5 BBS
  • Repeat to the top

Mosey back to the flag, stop at guardrail, do 25 dips, 25 squats, 15 BBS

Finish with Ring of Fire

CIRCLE OF TRUST/BOM:
Worship is not just something that we do on Sunday mornings or Wednesday nights. We worship something every day, whether it’s sports, exercise, money, jobs or God. So, how do we live our daily lives in worship to God? 

Romans 12: 1 says, “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.” So the first thing is that we need to sacrifice ourselves, give our lives to the Lord and in following Jesus. Then verse 2 says, “Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will.” So in sacrificing ourselves we shouldn’t conform to the pattern of this world.

And then a few verse down in verse 9 it says some things that highlight a Christian and how we might live out worship in our daily lives. It says, “Love must be sincere. Hate what is evil; cling to what is good. 10 Be devoted to one another in love. Honor one another above yourselves. 11 Never be lacking in zeal, but keep your spiritual fervor, serving the Lord. 12 Be joyful in hope, patient in affliction, faithful in prayer. 13 Share with the Lord’s people who are in need. Practice hospitality.” And the list goes on further, but those are just a few things that we can do in our daily lives to worship the Lord. So, what is one thing you can do to worship the Lord? One thing on that list that you might try to improve on as you try to live a lifestyle of worship. 

Block Chain

THE SCENE: Beautiful morning around 58 and the rain was over.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, windmills, cherry pickers, temposquats, baby arm circles, and merkins
THA-THANG:
Mosey to the courtyard for some 11’s

  • incline merkins and dead bugs
  • step ups and pointer dogs
  • Mosey to the coupon pile for some presses and skull crushers with a stair run for pull ups
  • BBS and american hammers with blocks and block chain to put coupons back up.

MARY:
LBC and burpees
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“You can’t go back and change the beginning, but you can start where you are and change the ending”

Sometimes we aren’t proud or happy with how things have gone with our lives.  There is never a better time to change where we are going than right now!

ANNOUNCEMENTS:
Escape from Haw ridge tonight.

Uphill Sampler

THE SCENE: 40° Dry and calm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Butt Kickers, Hill Billy Squats, Newton’s cradle merkins, Mtn Climbers
THA-THANG:
Grab 3 CMU’s for practice for Friday.  Carry them with us.  Mosey to the guardrail for some Derkins, Dips and Overhead Claps with rocks.

Cross the street to our favorite hill.  At each line did things below till the CMU’s made it to the next line.

  • Newton Cradle with Merkin
  • Burpees
  • Mountain climbers
  • Bonnie Blair
  • BBS
  • V ups
  • LBC
  • Side crunch L, R
  • Downhill Merkin
  • Uphill Merkin
  • Freddie Mercury
  • Flutter

We then continued through the woods to look out over Knoxville, did some squats and made it back to the flag in time for some Mary, coming down Valley Vista.

MARY:
Hello Dolly, Freddie Mercury and Flutter Kicks
CIRCLE OF TRUST/BOM:
Be willing to Write the Check to live the crucified life.
Fun, Safety, Convenience, Popularity, Worldly Success
Today, the day after Easter, is fitting to look at these last 2
Jesus demonstrated the need to lay aside popularity & Worldly Success
Jesus lost his followers and his closest friends had to flee too.
Reminder: Jesus paid it all, we don’t earn salvation by giving up these things.  This is about our sanctification.

Yesterday was Easter and many of my coworkers missed it. It doesn’t take much to stand out as a Jesus follower.
The world won’t look at you and call you a success, but:
Man looks on the outward appearance but God looks on the heart. 1 Sam 16:17
Consider your legacy.
Will God call you a success?
ANNOUNCEMENTS:
Escape from Haw Ridge – this Friday!

Still need someone to take on coordination of building Hardship Hill obstacles.