F3 Knoxville

Tag: Zippy

Killer B’s

THE SCENE: Not too hot or wet but a whole lot of goose poop
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, tempo merkins and squats, cherry pickers, and Imperial walkers.
THA-THANG:
Thought it was for sure rain so I wasted a “rain inspired” playlist

  • Jog to each parking line, 5 burpees, 10 big boys, 15 Squats, Bernie back a line and then jog 2 forward, rinse and repeat.  Once we reach the other end we Bernie, Broad Jump, & Bear Crawl home
  • Jog to the new building for some fresh Dips and incline merkins with a shuttle run down the steps. AMRAP

MARY:
LBC and American hammers
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Would you recommend you for________? This could be for a dad, husband, boss, friend, co-worker, etc.  If not, why not? And how can you change that?
MOLESKIN:
Pray for all with COVID and for all of us to have patience and compassion.
ANNOUNCEMENTS:
Sign up for Iron pax

The Overlap

THE SCENE: 68 and 1/2″ of dew (humidity high)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Reach for the sky — let it hang — reach for the sky — let it hang

cherry pickers — cherry splitters

down dog x6 — left leg forward — knee outs x6 — world’s greatest x6 — lil pickle twists x6

down dog x6 — right leg forward — knee outs x6 — world’s greatest x6 — lil pickle twists x6
THA-THANG:
Mosey to the rock pile behind strip mall

Small rock front raises x20 — empty can raises x20 — side raises x20

20 dips on guardrail

Mosey to coupon pile — 5 second count, leader drops off for 2 burpees

Partner up at coupon pile — while partner runs up to do 5+ pullups, partner does

  • 20 shrugs, 30 curl press, 40 weighted squats — when partner returns, help finish partner’s reps in a designed overlap.  Then start your own reps while other partner runs up.
  • Next set reduced reps to 25 curl press, 30 weighted squats, 20 shrugs
  • 3rd set 30 weight squats, 20 shrugs, 25 curl press

Mosey to the flag, along the way — 25x flutter kicks, 15x box cutters, 20 freddies

MARY:
Boat and Canoe x1 minute

Imperial Walkers x20

Pickle Pounders x20
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Last week, Wednesday 8/11 was 4 years since being diagnosed with Leukemia.

After my first round of Chemo in early September, we never saw another blast.

I believe I was healed, but I continue to long for God’s rescue.  If we all think about it, aren’t we all hoping and seeking God’s rescue, to know that He is coming through for us.  I assume you all pray on occasion when we think about it for Jesus to come again and rescue us.  And on occasion I’m reminded of the deep and horrible tragedy of the Garden when the union with God was severed, sin nature inherited, and Earth’s authority transferred to the kingdom of darkness.

The Good News of the Bible says God has come through for us by the work of Christ.  Doesn’t Jesus say that, “10 For the Son of Man came to seek and to save that which was lost.”  Luke 19

So why is that not enough and that knowledge transforming us daily?  Life is hard, and it is true that we must gird ourselves like men as God told Job.  But what about my burden is light and yoke is easy and is freedom really available in this life?  I’ve listened to so many sermons over the years about the cross.  I heard one a couple years ago that was truly beautiful and exciting until the very end when the pastor said now all we can do is lather, rinse, repeat referring to sinning and returning to the cross for forgiveness over and over again.

Forgiveness is such a precious gift and is so widely touted as it should be; and now as true believers, we are dead to sin and alive in Christ.  This life allows the union with God to be restored, our sin nature circumcised and the ability to bring the Kingdom of Heaven to earth in this life.

Romans 5

10 For if while we were enemies we were reconciled to God by the death of his Son, much more, now that we are reconciled, shall we be saved by his life.

17 For if, because of one man’s trespass, death reigned through that one man, much more will those who receive the abundance of grace and the free gift of righteousness reign in life through the one man Jesus Christ.

I’ve heard the catchy Christian statement that, “it takes more faith to believe what the world believes, than to believe in what we believe.”  I believe that is true only when we limit our focus to Jesus’s death on the cross, but let’s not forget to believe in Spirit with child-like faith in the first hand testimony of the disciples that it is the Resurrection power and Ascension of the one man Jesus that gives us life and the power over sin in this life.  Remember your identity as a beloved son of the King today and every day, and put these sins we are struggling with in the past and in the grave!

There is an overlap the Bible describes concerning the work of Christ — the cross and death, the resurrection life and the ascension where all authority over heaven and earth was transferred to Jesus.  We supported each other in an overlap today and we can support each other in the spiritual overlap as well.

MOLESKIN:

Work Of Christ

Christianity is the power of God to restore His originally glorious creation to all it was meant to be.

You see–there’s far more to the Christian life than just forgiveness, and there’s far more to the work of Christ than the Cross. Yes, Jesus came to die for us. It is an act of love unparalleled in the history of the world. But Jesus, also, rose from the dead. And the power of His resurrection is what most people are missing in their lives–the power of real Life.

The power of restoration and healing, the power to live as we were meant to live.

And there is more…

Christ also ascended to the throne. All authority in heaven and earth is His, … and He has shared it with us. That’s how we triumph over the Enemy. That’s how we bring His kingdom … in His Name.

Come and discover the power of the full work of Christ. The power to restore you–as a woman or a man whose life is filled with the radiance of God.

Approximately 2 hours, 39 minutes.

LEARN MORE ABOUT THIS SERIES

ANNOUNCEMENTS:

Prayers for Spotters Uncle Scott, Guardrails wife Missy and Datas family this weekend.  Iron Pax starting soon, CSAUP Saturday.

IT’S RAINING FNGs

THE SCENE: A tad humid but not too bad.
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
LBACF (x20), LBACB (x20), OHC (x20), Windmills (x10), Tempo Squats (x10), Tempo Merkin (x10) (All IC)
THA-THANG:
Mosey to large parking lot. Traverse entire parking lot by Bear Crawl and/or Walking Lunge, rotating at each parking stall.

Partner Up for a Partner Set of 100 Merkins – Both Partners in plank for entire set.  One partner performs 10 Merkins while other planks, rotating until 100 reps is reached.

Mosey to inner courtyard brick wall.  Two Rounds of Aiken Legs: (20 Squats, 20 Wall Jumps, 20 Lunges, 20 Iron Mikes)

Mosey to Coupon Pile – 30 Curls, 30 Tricep Extensions, 20 Curls, 20 Tricep Extensions……conclude with 10 Blockees

MARY:
Flutters (x15), Pickle Pounders (x15), LBCs (x20), Plank for 45 sec
COUNT-OFF & NAME-O-RAMA
15 Strong
CIRCLE OF TRUST/BOM:
Micah 7:18 – God is eager to forgive.  We should imitate Him in this regard.
MOLESKIN:
4 FNGs
ANNOUNCEMENTS:
Praise for Butter-knife’s Wife and her new job.

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.

Pickin’, Sprintin’, Squatin’ & Grinnin’

THE SCENE: 70 degrees, 95% humidity, Nice Breeze
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:
6xCherry Pickers, 20xSSH, 10xBACF, 10xBACB, 10xTempo Merkins, 10xTempo Squats

THA-THANG:

Mosey to the center lot, 1st light post. Partner up. One partner begins an unnumbered set of the following while the other sprints to the far light post and back. Switch roles until each of the 5 are complete…

  1. Merkins
  2. Sumo Squats
  3. Burpees
  4. Lunges
  5. Tricep Dips

Mosey on back to the CMU pile. Mary on the route: Flutter kicks, Hello Dolly. Arrive at station. Same partners. Grab CMU and begin a set of each while partner runs stair to pull up bars and does 3 leg lifts. Switch roles until each of the 5 are complete…

  1. Curls
  2. Overhead Press
  3. Upright rows
  4. Bench style press (on your back)
  5. Bent over rows

MARY:
Mosey back to COT. 2 stops with 1. Planks, arm/leg raises 2. Box cutters

COUNT-OFF & NAME-O-RAMA
21 PAX. FNG–>CPR
CIRCLE OF TRUST/BOM:

Over the past few weeks, there have been several reminders of what it means to be in community. Poolboy talked about being real and vulnerable with those close to us, how there’s freedom in that. Guardrail read in God’s word that it’s not good to be isolated and alone. And recently Spotter talked about putting God first among everything.

F3 offers the opportunity for us to gather and have that community, to be open and honest and to work together and support one another.

Now what does it mean for us to take that a step further, outside of here? As a Christ follower, it means that we are his representatives. We learn about Him and his teaching through the Bible and we model that in our lives. We learn from multiple accounts that Jesus was asked about the greatest commandment and what he had to say about that…

Matthew 22:37-39 “Love the Lord your God with all your heart and with all your soul and with all your mind. This is the greatest and first commandment and the second is Love your neighbor as yourself”. We are to love God above everything else and second love our neighbors. That’s not easy.

How are we honoring Christ in our relationships and in our actions? Second, how are we loving our neighbors (not just our closest friends)? Think about those people around us, distant family and friends, co-workers, and those in our actual neighborhoods. Maybe those you don’t know.

Our challenge: What is something we can do to connect with them this week? It could be sending a text to see how they are doing. It could be knocking on a door. It might be offering gift card for dinner. It could be meeting for coffee. It could be volunteering to serve or lead. If we are truly going to represent Christ in our lives, we have to look different than the world around us.

Keep in mind that whatever we step into, He is right there with us, on our behalf. Jesus said …in ME you may have peace, but in the WORLD you will have trouble. But take heart; I have overcome the world. There’s great hope in that. Let’s offer it to someone else.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.