F3 Knoxville

Tag: Wanderer

IPC 2

AO: juco
Q: Noodles
PAX: Booster, Wanderer, Guardrail, Butterknife, Mailbox, Carhop, Dart Gun, 5K, Windex, Onesie, Fetch, HallPass
FNGs: None
COUNT: 13
WARMUP: SSH, Bend & Reach, Windmill, -Ct. Merkin
THE THANG: AMRAP 45
– 400m Run
– 5x BDE Burpees
– 400m Run
– 5x BDE Merkins
MARY:
ANNOUNCEMENTS:
COT: Shame
– Genesis 3: sin entered the world. Man’s reaction = feel shame, hide, cover up with fig leaves.
– God’s reaction: call man out of shame, cover with skin of animals (sacrificed an animal)
– Jesus: experienced ultimate shame – hanged and killed (naked) on a tree. He not only felt deep shame, but he bore our sin and shame on the tree.
– Our response? If we confess our sin He is faithful and just to cleanse of us all un-righteousness. First, bring shame to God, then talk to other trusted men.

The 5:15 Triple Shot

AO: juco
Q: Waffles
PAX: 5K, (Tooth Fairy) Dana Rust, Breadstixx (Sam Tucker), Butterknife, Commission, Dart Gun, Fetch (Joel Moran), Guardrail, HallPass, Noodles (Brian Solmonson), Plaque (John Baxter), Stitch, Survivor (Jared Tharpe), Wanderer, Jonathan Desai, Curveball P (Dave Purcell)
FNGs: None
COUNT: 17
Warm-up:
> 10 Freddie Mercuries
> 10 tempo merkins
> 10 burpees
> 10 big boys on your own

The Thang:
Mosey to square where pax will team up. While the partner runs a lap around the square, the other will perform the exercise. Partners alternate after 1 lap.
> 100 elevated merkins
> 150 dips
> 200 Baby crunches

Mosey to a different spot

The 5 fifteen triple shot
> 15 Side Straddle Hops
> 1 burpee
> 15 merkins
> 1 burpee
> 15 squats
> 1 burpee
> 15 big boys
> 1 burpee
> 15 shoulder taps
> 1 lap around building

Repeat all 3 times

Mary: ask members of the pax for exercise until 6:15.

COT:
1 Corinthians 4:6-9

Even though we have trials and hardship in life, we are not forsake by God. Temporal trials ate nothing compared to eternal glory.

The Long Haul II

AO: juco
Q: Guardrail
PAX: 5K (Derren Burrell), Lil’ Spice (Chad Crawford), Booster (Les Fout), Plaque (John Baxter), Butterknife, Waffles (Pedro Da Silva), Wanderer, Miss Fire, Po-Boy (Travis Dupre), Fetch (Joel Moran)
FNGs: None
COUNT: 11
WARMUP: SSH, Cherry Pickers, WIndmills
THE THANG: replay of f3knoxville.com/the-long-haul/ Made it further this time. You all make me better, thank you.
MARY: Burpee, squats, Flutters, BBS, Pickle Pounders superman
ANNOUNCEMENTS: Not too late to sign up for Forg3. Sept 22. Flag handoff to slappy at Shamrock end of the month.
COT: On this 22 anniversary of Sept 22, know what matters. Terrorism stories at our core because it shows how little control we have. It makes us face our fears, straight to our fear of death, but In Christ’s, we do not have to fear
“Examine yourselves, to see whether you are in the faith. Test yourselves. Or do you not realize this about yourselves, that Jesus Chris is in you? — Unless indeed you fail to meet the test!” 2 Cor 13:5
1) It’s yourself, not others.
2) It’s worth the time to get this right. Of utmost importance.
3) Jesus is in you. If that is so – you’ll be different than you used to be – different than you want to be – different than society will tell you. You don’t have to fear.
The Holy Spirit is powerful, awesome and available. Don’t ignore Him

51st Birthday Q

AO: juco
Q: 5K (Derren Burrell)
PAX: Borg (Mark McKeever), Fetch (Joel Moran), Wanderer, Papa Lock (Chris McCarthy), Waffles (Pedro Da Silva), Mailbox (Chip Keim), 5K (Derren Burrell), Dart Gun (Todd Mulder), Biohack (Andrew Ditmer), Mathlete (Jacob Platfoot), Booster (Les Fout)
FNGs: None
COUNT: 12
WARMUP:
High Knees
Kick backs
SSH
Morrocan Night Club
Merkins
Tempo Squats
Freddy Mercuries

THE THANG:
Last Man Up to Sophomore Hill

Burp Back Mountain
– pairing up with one person proceeding to run backward up the hill/forward down the hill while the other person is performing burpees. The individuals continue to alternate running with burpees until 100 total burpees are completed

Cindy Crawford 5 corners
– AMRAP 5 pull-ups, 20 LBCs, 30 merkins, and 40 squats, and 50 Calve raises

MARY:
51 Freddie Mercuries

ANNOUNCEMENTS: Ghost Flag missing, Windex needs to post at the Project…

COT:
Psalm 118: 22-24
22 The stone the builders rejected
has become the cornerstone;
23 the Lord has done this,
and it is marvelous in our eyes.
24 The Lord has done it this very day;
let us rejoice today and be glad.

– As another year passes for this birthday boy, becomes paramount to remember the Lord rejoices in what He has done, so we ought to do the same — God is good in providing all we need (most importantly His Son who became the cornerstone), let us rejoice each day we have to bless His Name.

Communicate

AO: juco
Q: Guardrail (Brandon Brown)
PAX: Booster (Les Fout), fast-n-easy (Nate Votta), La-Z-Boy (Zac Smith), Po-Boy (Travis Dupre), Curveball P (Dave Purcell), Wanderer, Ghost Flag (F3Knoxville), 7 Rush
FNGs: None
COUNT: 14
WARMUP: SSH, Windmills, Cherry Pickers, Tempo Merkins
THE THANG: Ruck to the water tower
MARY: Perfect timing
ANNOUNCEMENTS: Shovel Flag handoff Friday and Monday.
COT: “For I wrote to you out of much affliction and anguish of heart and with many tears, not to cause you pain but to let you know the abundant love that I have for you.” 2 Cor: 2: 4
This verse shows me communication and expressing our heart is important!
Guys’s don’t talk like that very often; but we should.
Rick Dunn shared: men are most vulnerable to spiritual defeat when men are least vulnerable with each other
That’s Paul being vulnerable and communicating and that is my challenge to you this morning.
For starters, just reach out and be in touch with 3 guys today
1) A f3 brother
2) A friend from growing up – High School Friend or sibling or cousin
3) Someone from Church – if you don’t have their number, ask them or ask someone for their number.
And if you don’t to it today – twice a many tomorrow and 3x on Friday. I’m kidding, sorta, but make it a common practice.
People want to hear from you. I want to hear from you.
Speaking of – I want to hear what you have to say, so pick up a Q!

Jesus shared His heart and gave us a whole book of his word because communication matters
What do you say? Anything. Tell them what’s going on, tell them hi, ask for prayer or prayer requests
Ask to borrow a tool or a piece of advice; thank them for ANYTHING – being a part of your life, being funny, being smart. Or like Paul, tell them of the abundant love you have for them that comes from Jesus, but that’s probably not where you start.

Great to have Curveball, La-z-boy, Fast-n-easy and Ghostflag join us. That last guy is quiet. Hope to see you all again soon and often.