F3 Knoxville

Tag: Tooth Fairy

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. 

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

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

Bringing Habits HOME – Year 2

THE SCENE: 41 and windy
F3 WELCOME & DISCLAIMER: Administered

WARM-O-RAMA:

  • SSH x20 (IC)
  • Cherry Pickers x5 (IC)
  • Little Baby Arm Circles (IC) x10, both forward and reverse
  • Dive Bombers x5 (IC)
  • Squats x10 (IC)
  • 30 seconds on your own

THA-THANG:

Mosey to the quad.

Ghostman Baseball -Split into two teams. First team runs to first, completes the exercise, returns home while the other team does the Home exercise. Switch when running team returns. Second round: Run to 1st, do the exercise, run to second, do the exercise, return home. Continue the pattern until you reach home. You do not need to run back from home.

  • First Base
    • 15 Merkins
    • Big Boys at Home
  • Second Base
    • 30 Smurf Jacks
    • American Hammers at Home
  • Third Base
    • 5 Burpees
    • Flutter Kicks at Home
  • Home Plate
    • 30 Squats
    • Plank at Home

Mosey towards the duck pond and stop for 50 Boosters (Toe Merkins) on the curb

  • Welsh Dragons up the hill near the duck pond parking lot (bear crawl forward x4, 1 merkin, tap each shoulder, plank jack – repeat and increment merkin, shoulder tap, plank jack each time until you get to 10 or your arms fall off!)

Mosey to parking lot west of the flag.

  • Seven of Diamonds (7, 14, 21, 28 of each exercise) at the four light poles
    • Split back into same two teams from baseball.
    • One team will do exercises clockwise and other will be counter-clockwise. First team to complete all exercises wins.
    • Round 1 – Squats
    • Round 2 – LBCs
    • Round 3 – SSHs (single-count)

MARY:
PAX choice for a few rounds to finish out
COUNT-OFF & NAME-O-RAMA
12 total – 6 Bootcampers and 6 RUSHers
CIRCLE OF TRUST/BOM:

It’s been right at one year since I led my first F3 Q. Over that time, several things have changed in my life. I’m now a father of 3. I’ve changed jobs. Despite the changes in my personal and home life, F3 has been a constant steady source of encouragement, wisdom and physical strengthening.

I’ve participated in a convergence at JUCO, a CSAUP at The Asylum, Brolympics, and a memorial Q for Cardinal. Every one of these events was a ton of fun, but there’s something deeper just below the surface if you take a minute to pause, look for, and appreciate it.

Each of you here has that thing within you and I know it because you are here this morning. You set an alarm, you got up and drove here when most people are still in bed. You were intentional.

Intentionality is one of the things F3 has given me over the last year. I’m by no means perfect but I’m better than I was before.

My challenge to you this morning is to pick one part of your life and be more intentional in pouring into it the rest of the week. It could be your marriage, a friendship, your children or maybe even a hobby for yourself. Whatever it is, be intentional because that’s how change is made and that’s how we get better.

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

3/18 – Painting for Cardinal’s widow
4/14 – Escape From Haw Ridge (pre-order a shirt by 3/10 if you want one)