Trip – Page 4 – F3 Knoxville

THE SCENE: Fountain City UMC Parking Lot

5:30 am, gloom; temp was cool probably upper 50s; no wind or rain; great for a workout

F3 WELCOME & DISCLAIMER

I am not a professional. You are here voluntarily; participate at your own risk. F3 does not charge fees for workouts. You are responsible for your own wellbeing. Please know your limits and modify exercises as needed, challenge yourself, but don’t hurt yourself.

WARM-O-RAMA:

SSH IC
Abe Vigodas together and the both hands to the middle
Quad stretch pull heel to butt cheek – nickname – Flamingo
Michael Phelps
Tricep and shoulder stretch: across chest and behind head
Ab stretch: standing with hands on hips, push pelvis forward while leaning chest and shoulders back
Lower back stretch: squat down low, wrap arms around knees and squeeze while leaning forward – nickname – Armadillo
Mountain Climbers IC
Jog a lap around the Church – FCUMC

THA-THANG: Burner Ring
Four exercise stations around the track at Ftn City Park. Jog around the track, stopping at each station and complete two exercises. Continue doing laps until time is up.

Station 1 – Burpees – 15 reps, Step-Ups – 20 reps each leg
Station 2 – Pull Ups – 15 reps on monkey bars, Toe Touch Crunches – 25 reps
Station 3 – Merkins – 30 reps, Lunges – 25 reps each leg
Station 4 – Incline Merkins using park bench – 20 reps, Flutter Kicks – 20 reps using a 4 count

MARY:
NA
COUNT-OFF & NAME-O-RAMA

Count – 2.5

CIRCLE OF TRUST/BOM: The Power of Words, Discipline the Tongue

There is the old saying that we heard as kids from our parents or teachers, “Sticks and stones my break my bones, but words will never hurt me.” As adults we know that is not really true. Words can and do hurt. Our parents were well meaning. They wanted us to shake off and ignore mean things people say.

But words can be terribly hurtful especially to our loved ones. My words have been hurtful to my wife and children and my heart has been convicted after I have spoken harshly to my family. I want to grow in using my words for building up not tearing down. Our words can have great significance and lasting spiritual significance.

Bible verses: Prov 15:1 “A gentle answer turns away wrath, but a harsh word stirs up anger.”
James 3:4 “…take ships as an example. Although they are so large and are driven by strong winds, they are steered by a very small rudder wherever the pilot wants to go. 5 Likewise, the tongue is a small part of the body, but it makes great boasts. Consider what a great forest is set on fire by a small spark. 6 The tongue also is a fire, a world of evil among the parts of the body. It corrupts the whole body, sets the whole course of one’s life on fire, and is itself set on fire by hell.”

The bible also warns about swearing oaths and cursing. We may not think too seriously about such things but there is power in words and our speech. I encourage you as I encourage myself to disciple your tongue, your words as we discipline our bodies with exercise.

Prayer Requests – private

MOLESKIN:
Lizzy killed the workout this morning.

ANNOUNCEMENTS:
None

THE SCENE: Pretty nice, dry and 50ish
F3 WELCOME & DISCLAIMER

Delivered

WARM-O-RAMA:
Hillbillies IC

LBAC For’ard & Back’erds

Hamstring stretch

Butterfly stretch

Standing Stargazers

THA-THANG:
It was YHC’s birthday, so the number 41 was prominently featured.

1 lap around the park

Pearls on a String type workout. PAX performed exercises at each pearl as a group and ran to the next pearl

1^st pearl – 41 squats

2^nd pearl – 41 Pullups – modify to row if needed

3^rd pearl – 41 Lunges, single count

4^th pearl – V situps

2 rounds completed

Sprint back to finish / start location. Lizzy and Trip cheated and both still lost.

MARY:
Ran out of time (literally running during this time)

Stargazers

COUNT-OFF & NAME-O-RAMA
4 PAX – Lizzy, Z-Pack, Trip, FixerUpper
CIRCLE OF TRUST/BOM:
God makes covenants not deals.

I lead communion on Sunday and read from Luke 22:20 Jesus says “This cup is the new covenant in my blood, which is poured out for you.” He is referring to Jeremiah 31:33-34 :

³³“This is the covenant I will make with the people of Israel
after that time,” declares the Lord.
“I will put my law in their minds
and write it on their hearts.
I will be their God,
and they will be my people.
³⁴No longer will they teach their neighbor,
or say to one another, ‘Know the Lord,’
because they will all know me,
from the least of them to the greatest,”
declares the Lord.
“For I will forgive their wickedness
and will remember their sins no more.”

Deals – our idea, our initiative, we don’t keep them, we forget them
Covenants – God’s idea, God’s initiative, God keeps them for 1000 generations, God does not forget them

Psalm 105:8 – “He remembers his covenant forever, the promise he made, for a thousand generations…”

We come to God with deals. We want something we can manage and we have conditions, both for him and for us. Bad news is that we can’t keep our deals, and he doesn’t even make them. But the good news is that he does make very one-sided covenants, purchased through the death of Jesus.

MOLESKIN:
Prayer for healing for Wedding Singer and YHC

Prayer of thanks for The Quacken PM, prayer that it would continue and grow and that many men would be impacted.

ANNOUNCEMENTS:

Q calendar is open for next week

Hardship Hill Obstacle Race – Monday, May 29

Tag: Trip

Ring Burner

Covenants, not deals