Fitness. Fellowship. Faith.
COT: juco
Spoke to the man Cardinal was, the community that f3 is and making the most of today as tomorrow isn’t promised.
Psalm 118:24
This is the day that the Lord has made; let us rejoice and be glad in it.
THE THANG:
2 lines w/ person in front falling off for 2 burpees to big parking lot
Fun with BOSU
Each person rotates through 10 Merkins, 10 Squats, and 20 crunches while the rest of us do line drills.
Line drills: Jumping back and forth over a line. Jumping side to side, Walking Lunges, Side Shuffles, Karaokes, Bear :bear: Crawls, Merkins, Crab :crab: Walks, Duck :duck: Walks, and mosey’s.
Stop for CORE exercises:
Flutter kicks x20
Pendulums x20
Side crunch x10
J-Los x 10
Side crunch x10
Hello Dolly’s x20
1 line person in front falls off for 2 burpees to sophomore hill for Four Corners.
10 Burpees
Bernie up the hill
5 Pull Ups
20 Squats
10 Burpees
Rinse and Repeat x 2
MARY:
ANNOUNCEMENTS:
Smokies Convergence this weekend
COT:
At church we were encouraged to do a Personal Growth Plan and choose a word for the year. My church chose Power. It’s tied to Acts 1:8.
“But you will receive power when the Holy Spirit comes upon you. And you will be my witnesses, telling people about me everywhere—in Jerusalem, throughout Judea, in Samaria, and to the ends of the earth.”” Acts of the Apostles 1:8 NLT
Live in POWER in 2025
P – Prayer
O – Obedient
W – Worship
E – Evangelism
R – Rest
Let me know if you want me to send you the growth plan.
I saw Mailbox’s word is Intentional. I love it!
I chose Presence: the state or fact of existing, occurring, or being present in a place or thing.
I encourage you to choose a word. Pray over it, Google Bible verses tied to the word, etc. I’ve found several verses and I’m trying to nail down the one I want to go with.
Let us know what word you choose:
Possible words:
Warrior
Champion
Love
Perceiver
Empowered
Happy
Elevate
Breakthrough
Prepared
Presence
THE THANG:
Mosey w/ the leader falling off for 2 burpees
12 station circuit 45 secs with each station
Fighter Merkins
Curls w/ CMU
Tris w/ CMU
Agility Ladder drills
Thrusters w/ med ball
Flutter kicks
Kettlebell Swings 35lb
Mt Eveverest
SSH
BBS
Man makers w/ 20 lb dumbbells
Step Ups
Mosey to the pull up bars 10 pull ups, Merkins while waiting. Mosey to the loading docks for some figure 8s.
MARY:
ANNOUNCEMENTS:
COT:
Not sure if you’ve noticed it, but there appears to be a homeless camp 🏕️ between Lovell road and Carmichael. When you’re headed North on Pellissippi and get to the Lovel Rd exit, look to the left just below the apartments.
It’s been pretty cold lately…
It makes me sad and I really don’t know what to do about it.
We are super blessed. I may not be money 💰 rich, but I’m so rich. I have a wife and kids that adore me (OK maybe a stretch) that I also adore. I have a roof over my head and cars in my driveway. Our kids are in one of the best schools in an overall great school district. I have a job and I have men that I trust, can workout with, and check in on me.
Life happens and sometimes it’s hard, but I encourage you to take on an attitude of gratitude. Count your blessings and you will start to see just how blessed you are.
If you don’t have a church, join me at Faith Promise on Christmas Eve. I’ll be at the 4p service.
“Always be joyful. Never stop praying. Be thankful in all circumstances, for this is God’s will for you who belong to Christ Jesus.”
1 Thessalonians 5:16-18
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.