F3 Knoxville

Tag: Windex

Rise Above This Christmas

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AO: juco
Q: Guardrail
PAX: Windex, Mailbox, Butterknife, Ike, Pelican, Booster, Dart Gun, Love Shaq
FNGs: None
COUNT: 9
WARMUP: High knees, Butt Kickers, Reach for the stars and let it hang, tempo merkins and bear crawl to center

THE THANG: Mosey to wall by Haslam for dips while partner did a burpee at the bottom of the stairs.
Then “Dora Scout” where one runs out to the next light pole while the partner did the excercies. Then both run to the scouted pole, while the other guy checks out and comes back, repeat.
Collectively 100 merkins, 200 Squats and 300 Big boys.
MARY: Spicy Dragon, Cross over Mountain climbers, Flutter kicks, pickle pointers and freddy.

ANNOUNCEMENTS:
Merry Christmas. Windex is open to meet Christmas morning and may do a virtual option for those of us traveling
COT:
I love the word Preeminent: meaning first, of greatest importance: Rise above. Stand out in importance.
We all agreed we want Jesus Christ to be preeminent in Christmas.
Challenge: Partner up (keep your partner from this morning) and set a plan of how you are going to do it. Then follow up after Christmas and how did it go.
Get a phone number and set a plan to connect.
Merry Christmas!

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. 

4 corners and angry bungies

AO: juco
Q: Guardrail
PAX: Dart Gun, Pelican, Fetch, Wanderer, Windex, Booster, Archie
FNGs: None
COUNT: 8
WARMUP: SSH, Mountain climbers, Moroccan night clubs

THE THANG: 4 Corners, laps of 10,20,30,20 and 10 with Jack Jack Jacks (Star, regular, plank Jacks), Squats, Crabettes and Flutter kicks (or choose your own core)

Bernie up the hill to the PUB (Pull Up Bars), where bungies helped us achieve 30 pull ups each. Down to the CMU’s for 30 curls, then Bungie resistance run back.

MARY: Guardrail dips, LBC, Hello Dolly, Pickle pounders

COT: Be angry and do not sin. Do not let the sun go down on your anger. Eph 4:26

Am I allowing myself to get angry about the things God is angry about or do I get angry about my own comfort, preferences or agenda? Confession – it’s the latter. Am I showing my anger in productive ways or taking it out on the people around me?

Consider Jonah – and his unrighteous anger b/c God was merciful.
Consider Jesus – angry over God’s glory and the respect His law wasn’t getting.
Jesus’ angry wasn’t about his comfort. Jonah’s was. Be like Jesus. Prayerfully figure out what to get productively angry about.