F3 Knoxville

Tag: Windex

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.

Ode To 5K

AO: juco
Q: Butterknife
PAX: Guardrail, Zerolingo, Ike, Windex, Wanderer, Pelican, Butterknife, Love Shaq, Booster, Lt. Dan, Chuck Munsey, Zerolingo
FNGs: 1 Zerolingo
COUNT: 11
WARMUP:
SSH
Windmills
Tempo Merkins
Tempo Squats
Bear :bear: Crawls
Crawl Bears :bear:

THE THANG:
Run the greenway up to Valley Vista and back to campus.

Stopping for a rotation of the below exercises:
Flutter kicks
8 count Merkins
BBC
Squats
Flutter kicks
Monkey Humpers
BBC
Burpees

MARY:
Bear :bear: Crawls
Crab :crab: Walk
Walking lunges

ANNOUNCEMENTS:
Brolympics/ 9 year anniversary

COT:
Man this has been a crazy week at the Bailey household. I imagine it was a little crazy for all of us. I was originally going to talk about the Presidential election 🗳️ but decided to talk about something different. Although the two things I want to focus on could probably be tied to that as well.

My wife signed up for the Indy race back in February and we were supposed to be leaving later this morning and head to Indiana. We were going out for dinner and then taking it back to the hotel. The plan was for her to wake up and run her marathon.

Plans have changed. My daughter broke her arm Wednesday and has surgery scheduled at 11 AM this morning.

So what I would like to talk about is sacrifice and compassion.

My wife has been training her butt off for months. Waking up early on Saturdays or Sundays to get in long runs to prepare for this race. We thought we were taking my daughter to get a cast yesterday and that’s when we found out she would require surgery. I was trying to make a way for it to work so that my wife could go ahead and run her race, like staying back with Rebecca while she went to Indiana. She couldn’t bring herself to do it because she knew she wouldn’t be focused she knew she would be worried about my daughter. that’s both sacrifice and compassion.

Doc McStuffins AKA Dr Keith Gray spoke at my church a couple of weeks back and he defined compassion.

Compassion is made up of these 3 things:
Seeing others with empathy
Listening without distraction
Bold & Sacrificial action

“I love the Lord because he hears my voice and my prayer for mercy.”
“Because he bends down to listen, I will pray as long as I have breath!”
‭‭Psalms‬ ‭116‬:‭1-2

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-

Birthday Q

AO: asylum-pm
Q: Lizzy
PAX: Tenderfoot, Lilydipper, Curveball, Pusher, Rooney (Carl Whipple), Windex, MD Hammer, High Heels, Crash Dummy
FNGs: None
COUNT: 11
WARMUP:

Tempo squats
Arm circles
Indian run up Everett

THE THANG:
Manmakers x 5
Mosey to base of pickets ridge then 11s with burpees at the bottom monkey humpers with bear crawl up the hill.
Rabbits came over and finished the 11s with entire group. We mixed in 15 more man makers as well.
Mosey to the bottom of the hill. 10 more manmakers.
Mosey back up to Pickets Ridge then 10 more man makers. Reverse lunges up the hill. Then 10 more man makers. Bear crawl to the top then 5 more manmakers. Mosey back over to ao.

MARY:
None

ANNOUNCEMENTS:
Bro olympics in November

COT:
I asked the question about why we wake up every day? A few folks said the alarm clock. By why are we waking up. Are we stumbling through the day checking boxes to just get to the end. Or are we having purpose in our days. Back in August I had a really bad health scare. Chaplains were called in at one point to talk with Adriane. I don’t remember at all from Tuesday through Saturday morning. After a couple of days I told Adriane the thing that worried me the most was I don’t remember telling you I love you before my last surgery. Keep in mind this is when I had no memory. She said I did in my weakest moment. So my underlying cognitive thought was I love you. I also asked Adriane if I was going to die. She responded if you quit doing stupid shit you won’t :joy: :joy: :joy: this year has been shit with the loss of my brother and now this health event. But, I refuse to live in sadness and unhappiness. I’m choosing to live each day with purpose