F3 Knoxville

Tag: Waffles

concentric suffering

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AO: juco
Q: Guardrail
PAX: Mailbox, Fetch, Starlink, TrailMix, Median, Wanderer, Windex, Love Shaq, Waffles, Bowser, squeegee
FNGs: None
COUNT: 12
WARMUP: usual

THE THANG:4 corners and ultimate burpee frisbee

MARY:

ANNOUNCEMENTS:

COT:Luke 21:19 “By your endurance you will gain your lives”

This implies suffering and in context 100% it is. But suffering for the sake of Jesus is worth it. May our lives be a joyous picture of setting aside our comforts for everyone to see that as Jesus was willing to endure, by his strength so can we. Endure to the end!

And one note… The call to endure is not about salvation. It is the fulfillmentof the salvation secured by Christ on the cross and given to us through faith. The endurance is a fruit of that. Salvation produces endurance. Yet we need this reminder from Scripture to daily die to our own desires and put God first.

Puzzles, Corn Chips, and Sculpting?

AO: juco
Q: Windex
PAX: Fetch, Love Shaq, Mailbox, Guardrail, Waffles, Windex
FNGs: None
COUNT: 6
WARMUP:
SSH, Tempo Squats, LBAC – F, LBAC – B, Tennessee Rocking Chairs, Projectivators
A little frisbee pre warm up.

THE THANG:
Mosey the long way to the quad, with someone sprinting ahead to catch the frisbee.

Grab a partner and do the following DORA workout: 1 does the exercise, 1 runs a lap – switch until the number of reps is reached.

Merkins x 275
Squats x 275
LBC x 275
Dips x 275
Freddy Mercury x 275
Flutter Kicks x 275

Mosey back to the flag for 7 burpees.

I just realized that we didn’t do the 7th exercise, which we didn’t have time for anyways…which means my whole workout is ruined. :weary: :rolling_on_the_floor_laughing: :man-shrugging:

MARY:
Imperial Walkers, Grady Corns

ANNOUNCEMENTS:
Escape From Haw Ridge – 3/28/25

COT:
See juco-rush

No Comfort

AO: juco
Q: Dart Gun
PAX: Love Shaq, Booster, Guardrail, Waffles, Windex, Suds, Ike, Dart Gun, Wanderer, Mailbox, Pelican
FNGs: None
COUNT: 11
WARMUP:
Motivators (countdown style from 6)
Harry Rockets
Merkins OYO
Tempo Squat

THE THANG:
Mosey to the coupon pile – stopping at trees to do Burpees!
Merkins with the coupons
Hold plank – move the coupon around your hands

Dora:
2 rounds of Amrap – Curl/Squat/OHP
Partner runs to the pull up bar and does 2-5 before returning

Merkins OYO

Wall sit while we pass the CMU

Mosey back stopping for merkins and slow crossing mountain climbers

MARY:
One more round of merkins
Flutter kicks
Freddie Mercs

ANNOUNCEMENTS:

COT:
Getting out of your comfort zone:

What if your best laid plans and goals were thrown off for some reason….there are terrible ways that can happen like losing your job or an accident, but there are also positive ways like job opportunities, unexpected callings or kids

The character of a person…and in this case a MAN… is how you react in those situations. I don’t want a show of hands, but if you cringed or had a negative reflection of how you would probably react…then you need to remember that gods in control. You should feel comfort in Him and fall back on your values and trusts that you are in good hands.

Sometimes He like to take us out of our comfort zones and frankly laughs at them. He’s laughed at mine twice over the past year…

Matthew chapter 4
Jesus, God’s son is the trustworthy one
Example in chapter 10: throwing sheep into a den of wolves. Trust in Him.

It’s getting hot in herrre!

AO: juco
Q: Mailbox
PAX: Pelican, Zerolingo, Waffles, Lt. Dan, Fetch, Mailbox, Guardrail, Love Shaq, Wanderer, Booster, Windex
FNGs: None
COUNT: 11
Warmup: SSH, mountain climbers, tempo merkins, Grady corns, tie fighters

The Thing:

Mosey to big lot

Quick paced jog (similar to run) across lot – 25 toe merkinss at the end, run back
24 squats
12 lunges 4ct
12 Bonnie Blair’s 4ct
12 Bobby Hurleys
Repeat

Mosey to inner campus knee wall
24 explosive stepups with knee to chest
12 split squats left leg
12 split squats right leg
12 curtesy lunges 4 ct
Run lap around inner campus and repeat

Mosey to coupons
Snow plow across street and do 10 overhead presses, snow plow back and due 9 work your way down to 1

Wall sit coupon pass…after pass coupon go to end of line and continue all the way along the wall

Finished with a ring of fire to warm up

COT: Talked about my injury and the clarity of hindsight and all the things I knew to do differently before hand but failed to do them in the moment. Encouraged everyone to slow down and try to have the clarity of hindsight in the moment during this holiday season. What is that relationship or conversation you wished to have, what is that act of kindness or generosity you might miss, what is that error in judgment that you might be tempted with. Don’t wait for hindsight to have clarity in your actions.

Deck of Pain

AO: juco
Q: Dart Gun
PAX: Windex, Mailbox, Butterknife, Lt. Dan, Waffles, Wanderer, Guardrail, Dart Gun
FNGs: None
COUNT: 8
WARMUP:
SSH IC
Harry Rockets IC
Cherry Pickers IC

THE THANG:
As an anniversary of my first beatdown…we utilized Trolley’s Deck of Pain that takes us on a tour of JUCO.

We drew cards and enjoyed the consequences of moseying at a 5k pace between stops and partaking in the various exercises.

MARY:
Flutter Kicks IC

ANNOUNCEMENTS:

COT:
Alright guys we’re going to do something a little different.

We’ll go around the circle one by one and I want you to tell me what your net worth is.

Now that you’ll all taken a deep breath and uttered ‘yeah right’ …I’ll tell you mine
– I feel wealthy because of my eternal riches in Christ!

What you probably all thought of was a monetary version, which I’ll add is temporary. Those thoughts, while important for our time on earth, are ultimately nothing compared to what we have in store after this life is over.

Assets to manage
God has given people assets to manage, and tracking net worth can help people evaluate how to live more generously

Biblical wealth
People with biblical wealth see their wealth as an opportunity to manage what God has given them, and not as something they own.

Self-worth
People with biblical wealth do not attach their self-worth to their net worth.

Self-worth in Christ
Jesus sacrificed for people’s sins so that they could be made whole and given life in Him.

Ephesians 3:8: Christ’s riches are spiritual and unsearchable, and they provide salvation to everyone who believes.