F3 Knoxville

Tag: Wanderer

rain-mixer

THE SCENE: Wet and Rainy…. and Wet

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Reach for the sky
  • Let it hang
  • left over right/right over left
  • baby arm circle forward/back
  • tempo squat
  • tempo merkin

THA-THANG:

Mosey to Jucmanjaro. Simplified the workout since it’s so rainy and I can’t write with chalk on the mountain.

Start at the bottom and do either 15 SSHs or 15 squats

Run to the first hash mark and do one of the hash exercises 10 Burpees, 20 Merkins, or 30 BBS.
Run back to the bottom and do the bottom choice.
Run to the second hash mark and choose again. Repeat at a higher hash mark each trip up the mountain.

We repeated 8 times to reach the first turn about up the mountain.

Head back toward the flag and stop and do some work behind the maple street strip.

  • Dips on the rail
  • Curls x 30
  • Shoulder Press x 30
  • Tricep extensions x 30

Head down to the flag parking lot.

Do some cool-down suicides.

  • 100% to the first line
  • 75% to the second line
  • 50% to the third line
  • 50% to the last line

Finish with some 21s.

Squats and flutter kicks.

MARY:
None

CIRCLE OF TRUST/BOM:

Heb 10:24
And let us consider how to stir up one another to love and good works.

My pastor was talking about this passage recently and thought I’d share some encouragement.

We’re all pretty good at encouraging each other to work out. That’s why we’re out this morning putting in some good work. But don’t forget other aspects of life. Family, Church, finances, work, etc. Consider how to encourage each other in these areas.

I encourage everyone to make a plan, consider their friends and family, and how they can stir each other up.

ANNOUNCEMENTS:
CSAUP Saturday

Whatever you do, do it all for the glory of God

THE SCENE: Mid 70s with sprinkles.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers x 7, little baby arm circles forward and backward, harry rockettes, hand release merkins and tempo squats
THA-THANG:
Ran to the parking lot with Maple Street biscuits. Every business you do a workout. After every business, you run around the buildings. First business was:

Maple Street

  • Curls x 21
  • BBS x 21
  • Squats x 21

Hot Yoga

  • Plank Pose for 1 minutes
  • Side Plank Pose for 30 seconds each side
  • Lord of the Dance pose 30 seconds each leg

Martial Arts Business

  • Harry Squatettes x 10 each leg
  • Donkey Kicks x 15

Hard Knox Pizza

  • Curls x 21
  • BBS x 21
  • Squats x 21

Sherwin Williams Paint

  • Squat Press x 20
  • Straight Arm Rainbow Drops x 10 each side

Barber Shop

  • Tricep extensions x 30
  • Wall sit with arms extended for 1 minute

Dickey’s BBQ

  • Curls x 21
  • BBS x 21
  • Squats x 21

CIRCLE OF TRUST/BOM:
The Word came from 1 Corinthians 10:23-33, the main verse being 31, “Therefore, whatever you do, whether you eat or drink, do it all for the glory of God.” I know that Christians know this verse and have heard it many times, it is nothing new. But it is easy to forget as we go about our busy lives with work, school, kids, families and everything else we do. It is a good reminder that we don’t just go about our days monotonously and aimlessly. We have been given a purpose, to glorify God in all we do and enjoy Him. And then in verse 33 that one of the reasons we do this is so that non-Christians might see this and be saved. Our actions matter, how we treat people, how we have discussions, how we do our work, it matters. So, let us aim to glorify God and enjoy Him and let us seek to point people to Him while we do that.

Building Relationships

THE SCENE: warm and muggy…typical
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 15 imperial walkers, 10 tempo squats, 5 cherry pickers
THA-THANG:
Mosey toward the coupon pile. As the PAX begin to separate, do burpees until the 6 gets in and then to 5 burpees together. Repeat until arrival at the couple pile.

  • 20 OHPs run to top of stairs for 5 pull-ups
  • Back down the stairs for 20, 2 ct flutter kicks… repeat as follows
  • 20 merkins, 5 pull-ups, 20, 2 ct Freddie Mercury
  • 20 curls, 5 pull-ups, 20 big boys sit-ups

Mosey to Middle court yard.

Aiken legs – Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward).

Mosey back to the big parking lot for Blackjack. 1 LBC, run to the opposite side (short length) and do 20 merkins. Repeat with 2 LBCs and 19 merkins. Repeat all the way to 20 LBCs and 1 Merkin. Blackjack! We didn’t get all the way through, but got close to halfway.

MARY:
10 side crunches each side
COUNT-OFF & NAME-O-RAMA
12 including one runner.
CIRCLE OF TRUST/BOM:
What does it take to build a better, closer relationship? Time spent together. This works for our families (wife, kids, etc.), as well as with God. So, how do we spend time building that relationship? Same answer…spend time together. God has given us His word to study and learn and spend time in. God gave us the avenue of prayer to develop that relationship too. If we spend time reading God’s word and praying, we spend time with God. Reading the Bible gives us a close look at God’s relationship with mankind. We can’t know God’s will without spending time in His word. Prayer gives us the opportunity to open our heart to God even though He already knows what is on our heart. Prayer draws us closer to Him.

Think about the time and effort spent to grow closer to your spouse while you were dating. That is the level of effort we should apply to developing our relationship with God.
MOLESKIN:
Blackjack had YHC burned out quick! We’ll get through the whole thing next time.
ANNOUNCEMENTS:

4 corners

THE SCENE: 71 and foggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
0 burpee

5 cherry pickers

1 burpee

25 SSH

THA-THANG:
Mosey over to the largest parking lot and look at the 4 corners. Battle buddy up. 4 stations and each station have 3 exercises. You partner runs to the next corner and back while you do the 1st. then you run and come back and do the 2nd.

  • 1st station
    • Burpees
    • lunges
    • Welsh Dragons
  • 2nd station
    • V-Ups
    • Air Taps
    • BBS
  • 3rd station
    • mountain climbers
    • pickle pounders
    • monkey humpers
  • 4th station
    • CDD
    • hand release merkins
    • shoulder taps

MARY:
No time
ANNOUNCEMENTS:
off the chains event.

Dependence Through Prayer

THE SCENE: Humid and low 70s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers x 6, Frankenstein’s x 10 each leg, little baby arm circles forward/backward x 10, tempo merkins x 10, tempo squats x 10, 1 Alarm Clock.

THA-THANG:
Mosey to the Maple Street Parking Lot

  • Frog hop to the other side of the parking lot with 3 merkins after every hop.
  • Duck walk 2/3’s of the way back.

Mosey to Juconte

  • Workout at the bottom of the hill
    • 20 dips on the curb, 20 Carolina dry docks, 20 squat jacks
  • Run to the first light pole, 5 burpees, run back down and repeat the workout
  • Run to the second light pole, 5 burpees, run back down and repeat the workout
  • Run to the third light pole, 5 burpees, run back down and repeat the workout
  • Run to the top.

Mosey back to Maple Street Parking Lot and Partner Up

  • One partner jogs while the other partner lays on the ground, counts to 5, jumps up and sprints down his partner, then do 10 BBS together. Switch and repeat.

Mosey back to the flag.

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
The word was the Lord’s prayer from Matthew 6:9-13. I sometimes struggle with prayer, making time to pray, maybe it gets monotonous at times or I don’t know what to say. I sometimes even struggle with what prayer does or how it works. But whenever I’m struggling with it, I use the Lord’s prayer as a basis for how to pray. Our Father in heaven, hallowed be thy name – we lift the Lord up, we want His name to be made famous, to be glorified.

Thy kingdom come, thy will be done, on earth, as it is in heaven – We want to see His kingdom here on earth. We want His will to be done in our lives and in our world.

Give us this day our daily bread – We depend on Him for everything, even the simplest of things in food, we are dependent on Him.

Forgive us our debts as we forgive our debtors – We need the Lord’s forgiveness. We are forgiven and justified, but we still sin and we still need the Lord’s daily forgiveness in our lives. And then we take that forgiveness and we forgive others, we are gracious and merciful to others.

Lead us not into temptation, but deliver us from evil – We need His help in everything, in turning from evil and towards Him, we need His help.

There are a bunch of things in this prayer that could be focused on, but since I don’t have much time, I thought I would focus on one theme. This prayer and all of our prayers, should be prayers of dependence. We are so needy and helpless and we need the Lord to work in our lives, even down to giving us our daily bread, giving us the energy we need for the day. Our world tries to tell us to be independent, be a ‘self-made-man.’ This is not the attitude of Jesus’s prayer. Jesus is the best human that has ever lived and it’s not close. Yet even He was dependent on His Father. What makes us think we can be independent from the Father if even His Son was dependent on Him?

So, if you are like me at all and you struggle with prayer. A good place to start is to grow in your dependence on the Father’s provision in your life, to grow in your dependence on the Father for forgiveness in your life, receiving and giving.