F3 Knoxville

Tag: Windex

Circuit

AO: juco
Q: Fetch
PAX: Archie, Windex, Starlink, Lt. Dan, Love Shaq, @Median
FNGs: None
COUNT: 12, including Rushers
WARMUP:ssh, little baby arm circles F, little baby arm circles B, Grady corns, cherry pickers, 30sec oyo

THE THANG:
Mosey to back.. circuit workout. 7 stations. Each pax will perform the exercise at each station then rotate with a 2 minute timer. Should be able to complete all 7 stations twice. Stations are jump rope, wrist curls, curls, jump squats, stairs, BBS, Merkins

MARY:

ANNOUNCEMENTS:

COT:Therefore encourage one another and build one another up, just as you are doing.”
‭‭1 Thessalonians‬ ‭5‬:‭11‬ ‭ESV‬‬
bible.com/bible/59/1th.5.11.ESV

So I was reading though the Bible app, and in the New Testament plan I’ve gone through in April, one of the last few days had an encouragement at the end of it with the work Build. That made me think about the common saying that in every interaction, you are with building up or tearing down the relationship. I think parallel to this is the distinction between an abundance mindset vs a scarcity mindset. Abundance is understanding that we have all we need and living a life of gratefulness. Scarcity is based in fear, but it is manifested in thinking we don’t have enough, aren’t enough, those around us are harming us.. it’s a very self centered and dark mindset. Even through the trials we all have from time to time, we are living in abundance, and refocusing our hearts to understanding that can reshape how we interact with those around us daily. When we recognize our own abundance, I think its more natural to build up those around us.
Consider your abundance, and build up someone today.

Home Sweet Home

AO: juco
Q: Booster
PAX: Starlink, Mailbox, Love Shaq, Wanderer, Guardrail, Booster, Windex
FNGs: None
COUNT: 7
WARMUP:

• Walk & Warm Up
– Cherry Pickers (IC) 4 CT X 10
• Baby Arm Circles Forward X 10 (IC)
• Baby Arm Circles Backwards X 10 (IC)
• Overhead claps X 10 (IC)
• Tempo Squats X 10 (IC)
• Hand Release Merkins X 10 (OYO)
• 1 minute on your own

THE THANG:

• Station 1 – 15 Diamond Merkins, 20 Merkins, 20 Hello Dollies & Run to next location
• Station 2 – 20 Flutter Kicks, 20 Mountain Climbers & 40 Calf Raises & Run to next location
• Station 3 – 20 Overheard Press, 20 Bentover Rows, 20 Curls & Run to next location
• Station 4 – 30 Lunges (15 each leg), 20 Squats, 60 second Plank & Run to next location
• Rinse & Repeat

MARY: Part of Workout but we did Inperial Walkers waiting on Rush guys

ANNOUNCEMENTS:

COT:

I heard Pastor Dave Stone from Louisville preach last weekend. He was amazing as he mixed humor, scripture and story-telling to share his message. Pastor Stone retired at 58 from one of the largest churches in the country as he felt his church of 30,000 people needed new, younger leadership with fresh ideas; Dave is reinvigorated by speaking at conferences, missions like KARM, etc.

He strives to remember everyone’s name at the meeting. He’s unbelievable so I wanted to share a few things…

Home is where the heart is…we’re often so at peace when we’re at our home, our bed, etc. If we live with purpose and serve and worship God, we will be at our forever home, Heaven.

We need to live with a sense of urgency. Don’t let the good things on Earth crowd out the best thing which is Jesus. He missed the opportunity to have dinner with Gary Player because he didn’t pay attention to what time dinner started, took his time, got ice cream and missed an hour with his favorite golfer. He wasn’t comparing Player to God but said many of us focus on lots of things that take us away from our relationship with our savior.

“At birth, we look like our parents; at death, we look like our decisions.

Freeze Tag Or Something Like It…

AO: juco
Q: Windex
PAX: Starlink, Fetch, Guardrail, Lt. Dan, Mailbox, Wanderer, Windex, Love Shaq
FNGs: None
COUNT: 8
WARMUP:
SSH x 15
Tempo Squats x 10
Windmills x 10
Tennessee Rocking Chair x 10
Cherry Pickers x 5

THE THANG:
Mosey to the quad for a “freeze tag” circuit:

50 seconds on, 15 seconds rest

Round 1:
High Knees – Jump Squats – Toe Taps – Run In Place (slow to fast)
FREEZE – Deep Squat (1 minute)

Round 2:
Merkins – Reverse Lunges – Carolina Dry Docks – Pickle Pointers
FREEZE – Forearm Plank (1 minute)

Round 3:
Mtn Climbers – Russian Twists – Hello Dolly – Heels To Heaven
FREEZE – Side Plank (30s each side)

Round 4:
Burpees – Iron Mikes – Box Jumps – Ski Jumps
FREEZE – Superman (1 minute)

Round 5:
Bear Crawl – Crab Walk – Frog Jumps – Duck Walk
FREEZE – Banana (1 minute)

Move to the grass.

Round 6:
FREEZE TAG
2 Pax “it”
Once tagged, hold a move (Al Gore, Plank, Squat, etc) until unfrozen by teammate.
Rotate 2 pax being “it” until all had a turn.

Mosey back to the shovel flag to meet RUSH.

MARY:
I don’t think so.

ANNOUNCEMENTS:
Hardship Hill

COT:
How often do we think about eternal life?

Scripture: “And this is the testimony: God has given us eternal life, and this life is in his Son.” – 1 John 5:11 (NIV)

Eternal life isn’t just about living forever; it’s about who we live with and how we live now. The moment we put our faith in Jesus, eternal life begins—not just someday in heaven, but right now, in relationship with Him.

Our pastor at church this weekend said it this way – most people think that eternal life starts when we take our last breathe here on this earth, but eternal life begins with our first breathe on this earth…out entire life is a part of our eternal life.

This life in Christ brings peace, purpose, and hope. Even when the world around us shakes, we can stand firm, knowing our future is secure. The beauty of eternal life is that it’s not earned—it’s a gift, freely given by a loving God through His Son.

Let this truth ground you today: you are already living your forever story with Jesus.

Challenge: Think more about eternal life and let it impact how you live that life now.

Parking Lot 21

AO: juco
Q: Windex
PAX: Starlink, Data, Guardrail, Mailbox, Wanderer, Windex
FNGs: None
COUNT: 6
WARMUP:
Big Arm Circles – F&B, Windmills, (Re)motivators, Tennessee Rocking Chair, 1 Cherry Pick

THE THANG:
Mosey to the big lot. Buy In for 5 Burpees, then 21’s with Freddy Mercury’s and Shoulder Taps.

Start at curb
1 (4 count) Freddy Mercury
Run to first line
20 Shoulder Taps
Run back to curb
2 (4 count) Freddy Mercury’s
Run to second line
19 Shoulder Taps

Repeat adding a line each time and losing a line each time after reaching the other side. Freddy’s always at the curb. Shoulder Taps at the lines. All the way across and back ends with 20 (4 count) Freddy Mercury’s and 1 final Shoulder Tap at the curb.

Mosey back to the flag. Cash Out with 5 burpees.

MARY:
Don’t know her…

ANNOUNCEMENTS:
Hardship Hill

COT:
Scripture: Isaiah 40:29 – “He gives strength to the weary and increases the power of the weak.”

In life, we often think of strength in terms of physical power or endurance. We train our bodies, push through challenges, and strive to be strong on our own. But true strength isn’t just about what we can do on our own—it’s about relying on God, who gives us the strength we need to overcome anything.
The prophet Isaiah reminds us that God is the source of our strength. When we are weary and feel like we have nothing left to give, God is there, providing the strength that goes beyond our own limitations. His power isn’t just for the strong; it’s for the weak, the tired, and the overwhelmed.
Today, if you’re feeling worn out or discouraged, remember that you don’t have to rely on your own strength. God is ready to renew your strength, lift you up, and empower you to face whatever comes your way.

Also consider this from our sermon at church this weekend.

Ask Jesus, “What do you want me to know about me?”

April You vs You

AO: juco
Q: Butterknife
PAX: Guardrail, Ike, Mailbox, Love Shaq, Fetch, Lt. Dan, Butterknife, Starlink, Wanderer, Windex, Booster
FNGs: None
COUNT: 11
WARMUP:
SSH
Windmills
Tempo Merkins & Squats
Bear :bear: Crawl
Cherry Pickers

THE THANG:
Scene:
4 evenly spaced cones or lines ~10 yards/30 feet apart

The Workout:
Part 1: RUN
10 minute timer
Start the timer, then…
Run from Line 1 to Line 2 (~10 yards) and back to Line 1
Run from Line 1 to Line 3 (~20 yards) and back to Line 1
Run from Line 1 to Line 4 (~30 yards) and back to Line 1
That is 1 rep
Rinse and repeat as many times as you can in the 10 minutes.
1 minute rest

Part 2: AMRAP
3×2 minutes timers
Count the total number of reps (cumulative, not individual)
Start the timer, then…
2 minutes AMRAP SSH
(no rest)
2 minutes AMRAP High Knees (count 1 leg)
(no rest)
2 minutes AMRAP mountain climbers (count 1 leg)
3 MINUTES REST AND RECORD 1st ROUND # OF REPS

Now…REPEAT the full routine – starting over with your rep count

Submit four scores: Round 1 run reps, Round 1 AMRAP reps, Round 2 run reps, and Round 2 AMRAP reps
MARY:

ANNOUNCEMENTS:

COT:
Jesus always puts people above religion. He doesn’t use shame—He offers healing. Sadly, not everyone does. Some people have encountered rules, judgment, or hypocrisy instead of God’s love. But Psalm 34:18 reminds us, “The Lord is close to the brokenhearted and saves those who are crushed in spirit.”

If someone in your life has been wounded by religion, you can help bring them back—not with arguments, but with love. Jesus didn’t reject the hurting, and neither should we. Be the reason they see Him differently.

“It’s not about your position at the table, but your posture at the table.” When you pull out the chair for someone, do it out of compassion, not comparison.

Easter is coming up and if you don’t have a church home, I’d like to invite you to my church Faith Promise.