F3 Knoxville

Tag: Wanderer

Live Or Die. Make Your Choice.

AO: juco
Q: Windex
PAX: Booster, Mailbox, Love Shaq, Wanderer, Guardrail, Windex, 0
FNGs: 1 0
COUNT: 6
WARMUP:
Cue the spooky music.
Side Straddle Chops
Witches Pot (stir the brew right and left)
Tennessee Electric Chair (add jump at the top)
6 Burpees
1 Pumpkin Carver (merkin, shoulder taps, merkin, knee taps, merkin, toe taps, merkin)

THE THANG:
Mosey to the CMU pile. One stays for Ghostbusters (blockie), others run up and do 2 burpee pull ups. Rotate until all have played.

When Thriller came on – 1st time – zombie bear crawl until the chorus, second time – zombie bear crawl through the chorus.

Mosey up sophomore hill. One stays for Freddy Kruegers (freddy mercury), other run across lot and do 1 pumpkin carver. Rotate until all have played.
Mosey to the lot below. Hit the light poles and make progress at each…1 burpee, 2 burpees, 3 burpees. 5 hello johnny’s (hello dolly), 10 hello johnny’s, 15 hello johnny’s. 5 imperial stalkers (imperial walkers), 10 imperial stalkers, 15 imperial stalkers.
10 squats.
Mosey towards flag.
10 monkey humpers.
To the flag.

MARY:
The Ring – circle up, hold a plank, roll an 8lb medicine ball across. Bear crawl to get it if doesn’t make it. Hold a squat, toss the 8lb medicine ball across. If it drops, 1 burpee for all. Russian twists with medicine ball, pass around. Done.

ANNOUNCEMENTS:
Brolympics on 11/16. Try to sign up by 11/9.

COT:
In the Bible, “dying to self” is a concept that refers to the act of setting aside one’s own wants and desires to follow Jesus and live a life that is centered on God.

The world has a very different concept of living. Just look over here at this, go ahead and get this, or do that. No one is going to know, no one is going to care. The world screams at us to (fill in the blank) and you’ll be happy. Just a little more…
If it makes you feel happy, do it.

It ultimately comes down to the fact that the enemy is working triple over
time to try and make us stumble. So stand fast and choose to wake up each day, take up your cross, and follow Jesus.

“For whoever wants to save their life will lose it, but whoever loses their life for me will save it. What good is it for someone to gain the whole world, and yet lose or forfeit their very self?”
‭‭Luke‬ ‭9‬:‭24‬-‭25‬

“I have been crucified with Christ and I no longer live, but Christ lives in me. The life I now live in the body, I live by faith in the Son of God, who loved me and gave himself for me.”
‭‭Galatians‬ ‭2‬:‭20‬

Back To Life
Bethel Music

Remember these lyrics:
“The enemy thought he had me, but Jesus said you are mine”

https://youtu.be/uQOa5g9nPaw?si=XAHRkZgHeXYL_ms-

IPC week 4: the most bestest

AO: juco
Q: Haggis
PAX: Butterknife, Fetch, Booster, Data, Wanderer, Lt. Dan, Guardrail, Mailbox
FNGs: None
COUNT: 9
Warmup

SSH x 20
IW x 15
Merkins x 10
Don Quixote x 10
Moroccan Night Club x 10

Thang:
Week 4 IPC
Buy in 200 m run
Round 1-8 work 30 reps
200 m run
Remaining time burpees

Each rd is 5 min
Rd 1: Freddy Mercury
2: Pickle Pounder
3: Flutters
4:Plank Jacks
5: Monkey Humpers
6: Squats
7:LBC
8: SSH

Great work by all and awesome encouragement on the run

COT: Last week Lil’ Spice mentioned a Christian artist named Andrew Peterson. I recognized the name, not by music but by his writing. He wrote a 4 book miniseries entitled The Wingfeather Saga that tells the tale of a family of kids who must learn about life in the midst of strife.
In one chapter an idea struck as very poignant. The idea is to be the Moon in the darkness. To be a light for those who are struggling. I talked about how the moon has many phases that shows different brightness. We also reflect that same brightness, sometimes Full, sometimes waxing or waning and sometimes new and just showing a sliver. Sometimes it’s obvious that we are good men, husbands, fathers, leaders and other times when we struggle to see a way for ourselves. So when you’re bright, shine for those who struggle and when you struggle find that bright light and ask for help.
Guardrail also mentioned that the moon doesn’t provide light but gives off the reflection of the sun, so, in this metaphor, be a reflection of the Son.

Prayers for those struggling through what life has going on including cancer, health, storm recovery and so much more

Prayer
Pledge
picture

:flag-scotland:

Spicy Dragons and Planting Trees

AO: juco
Q: Lil’ Spice
PAX: Love Shaq, Lt. Dan, Windex, Guardrail, Butterknife, Wanderer, Mailbox, Haggis, Fetch, Commission, Booster, Nutcracker
FNGs: None
COUNT: 13
WARMUP:
SSHs
Dive Bombers
Cherry Pickers
Baby Arm Circles Forward and Back
Windmills
Hairy Rockettes
Squats

THE THANG:
Mosey to the Duck Pond and perform Spicy Dragons up the hill…1 Merkin, 1 Catalina Wine Mixer, 1 Plank Jack, Bear Crawl 4 paces, 2 Merkin, 2 CWM, 2 Plank Jack, Bear Crawl 4 paces…continue up to 10 or until your arms fall off.

Mosey to coupon pile with a couple of Mary stops along the way, Imperial Walkers and Freddy Mercury

Partner for DORA at the coupon pile.
One partner moseys for a lap around the building, other performs AMRAP of the following exercises with coupon:
– Curls
– Squats
– Tricep Extensions
– Rows
– OHP

Mosey to flag with stop for LBCs along the way.

MARY: No time.

ANNOUNCEMENTS: None

COT: What trees are you planting? Song by Andrew Peterson: https://open.spotify.com/track/39ILtaDgPIoTqk0u195QQA?si=8da3d823c2bd4e41

never, really never

AO: juco
Q: Guardrail
PAX: Mailbox, Wanderer, Windex
FNGs: None
COUNT: 4
WARMUP:ssh, MTN climbers, tempo merkins, baby arm circles

THE THANG: after 25 dips, pick a heavy rock and run it up a hill. Every minute we switched from running to one minute of exercise. We did not find an exercise that we wanted to do for a second minute.

MARY:
2 of each rapid fire dealers choice. If there is a delay, fill it with burpees

ANNOUNCEMENTS:
Flag handoff Oct 16
COT:
Are you ever too far gone? Beyond the reach of God’s love?
This is one of those cases where a superlative is actually appropriate. Never means never. But what if you messed up your life/family/Sinned really bad?/Walked away from the faith. The same miracle working God who worked with the dead breathless body of Jesus to become the risen King can breath life into your soul.

My strange place for encouragement but let’s check out lamentations 3:21:
But this I called to mind and therefore I have hope. The steadfast line of the Lord NEVER ceases. His mercies NEVER come to an end. They are new EVERY morning. Great is Your faithfulness!

(Pardon the punctuation I’m going from memory and the caps I added. )

Second Chances 1 of 3

AO: juco
Q: Commission
PAX: Mailbox, Guardrail, Wanderer
FNGs: None
COUNT: 4
WARMUP:
Side straddle hop x 25 (4 count)
Cherry pickers x 5 (4 count)
Tempo merkins x 10 (4 count)
Tempo squats x 10 (4 count)
Mountain Climbers x 10 (4 count)

THE THANG:

Mosie to the Haslam Building.

Run to the cop car and back while your partner does
100 Imperial Walkers (4 count)
100 Swimmers (4 count)
100 Mountain climbers (4 count)
100 Supermans (4 count)

2 Rounds
30 Bobby Hurleys
30 sec Wall sit

Far side of the parking lot
6 lunges
3 burpees
10 twinkle toes
Jog 2 bays forward, bernie one bay back

Mosie to the flag.

Mary:
Guardrail led us in 20 flutter kicks (4 count)

COT
Second chances
1 Cor 6:9-11 9 Or do you not know that the unrighteous will not inherit the kingdom of God? Do not be deceived; neither fornicators, nor idolaters, nor adulterers, nor effeminate, nor homosexuals,10 nor thieves, nor the covetous, nor drunkards, nor revilers, nor swindlers, will inherit the kingdom of God. 11 Such were some of you; but you were washed, but you were sanctified, but you were justified in the name of the Lord Jesus Christ and in the Spirit of our God.

I got into some serious trouble as a middle schooler and betrayed a close friend by breaking into his house and stealing from his family. I believe that God’s hand played into receiving mercy and avoiding long term consequences for my actions because he had other plans for me in his kingdom. I needed a second chance.

The Latin word for common is vulgar. Aren’t the things the common man thinks and does vulgar? That is why God is sanctifying us. Sanctification is the verb process of making holy or setting apart. God is taking us out of the common and setting us apart for his use. The sins of your past may or may not be mentioned in 1 Cor 6 but they are mentioned elsewhere and your sins are no better than anyone else’s and their sins are no worse than yours. Regardless, let them be your past, not your present or future.

Allow God to continue in his sanctification of you for his purposes and make the most of this second chance.