F3 Knoxville

The Hunt for Red October

Asylum AM

THE SCENE: the Asylum, a perfect 52°F

F3 WELCOME & DISCLAIMER
Welcome to The Hunt for Red October. My favorite month, and my favorite movie. A perfect pair. Today you will find your red line, that point right before you blow up, and hold the throttle right there.

WARM-O-RAMA:

SSH x 35 IC 4 CT
Squats x 35 IC 1 CT
BACs (17 fwd, 16 back)
6X run across the parking lot, intensity pyramid.
10 Merkins OYO after each 1-3, 10 squats OYO after each 4-6
5 Burpees OYO after Round 3 Merkins
5 Burpees OYO after Round 6 Merkins

THA-THANG:
4 stations in the *new* new parking lot, running between stations (RUN, not mosey)
2 x 5:00 minute rounds

Round 1:
1: 35 Merkins
2: 35 squats
3: 35 Dry Docks
4: 35 Bonny Blairs
Regroup with flutters and Hello Dolly

Round 2: Crazy Ivan, same stuff reverse order
Regroup with Al Gore and planks

Mosey to the playground, find a bench
13s (like 11s but better) with Step Ups and BBS

Mosey to bottom of Cardiac (shout out to Mogul with the eagle eye spotting the skunk, saved our bacon)
5 Burpees OYO then SPRINT to the top
Plank until regroup
Mosey to the AO

MARY:
Boat-Canoe
Cash out with ATMs

COUNT-OFF & NAME-O-RAMA
7 HIMs strong at the Asylum this fine Tuesday morning!

CIRCLE OF TRUST/BOM:
I want to talk a little bit about the grace of God. When I think of the grace of God, I think of my sins being forgiven. I think of Jesus on the cross. I think of his his life given for you and for me. I think of forgiveness. Unmerited favor.

And yes, my sins have been washed away, BUT my sin nature is still hanging on. Whether it’s lust, or pride, or greed, that nature is hanging on.

I must remember, I am FORGIVEN by his grace, AND by his grace I am given DIVINE STRENGTH to live in a way that pleases God. God’s grace is the power to obey. The power to change. The power to leave those sins behind and live a life of obedience to the glory of God.

It is no accident that all within the same chapter of James we read:

  • You do not have, because you do not ask
  • He gives more grace.
  • “God opposes the proud but gives grace to the humble.”
  • Resist the devil, and he will flee from you. 8 Draw near to God, and he will draw near to you.
  • What is your life? For you are a mist that appears for a little time and then vanishes.