The Tower of Power – F3 Knoxville

F3 Welcome & Disclaimer

2. Warm-Up Exercises

– Side-Straddle Hop (jumping jack)

– 25 count

– In cadence  ready position  exercise  1,2,3 = 1

– Cherry Picker (stretch down to feet & back)

– 20 count

– In cadence  ready position  exercise  1,2,3 = 1

– Copperhead Lunge (slow lunge)

– 15 count alternating legs

– In cadence  ready position  exercise  1,2,3 = 1

– Merkin (push-up)

– 10 count

– In cadence  ready position  exercise  1,2,3 = 1

3. Mosey to Parking Garage Down From the Y

– 1^st stop OTW: Bottom of stairs to bridge across Henley St.

– 10 Merkins

4. The Tower of Power (Parking Garage across from Fire Depot)

- 9 floors
- Start with 5 reps on Floor 1  end with 45 reps on Floor 9
  - 1^st 3 Floors = Burpees
    - 5 burpees + 10 burpees + 15 burpees
  - 2^nd 3 Floors = Side-Straddle Hops ( 1 count )
    - 20 SSPs + 25 SSPs + 30 SSPs
  - 3^rd 3 Floors = Merkins
    - 35 Merkins + 40 Merkins + 45 Merkins
- 9^th Floor (Roof)
  - Abs circle
    - American Hammers
      - 30 count
      - In cadence  ready position  exercise  1,2,3 = 1
    - Flutter Kicks
      - 30 count
        
        In cadence  ready position  exercise  1,2,3 = 1
    - 20 Big Boy Crunches On your own and when your done plank it up

5. Mosey Back to Big Ball

– Stop at edge of field before flags

I believe that F3 and the fellowship that is created and forged here has helped men carry their brothers through things that they couldn’t do alone – it’s done that for me I know.

So we’re physically going to live that out right now!

Casualty drag or fireman carry your brother halfway across the field and then switch

6. Circle of Trust

– Number off

– Name-o-rama

– FNGs

– BOM

– Great work this morning – thanks for pushing each other

– So for this morning I’m gonna share something I’ve been pretty worried and anxious about with y’all. So my mom and sister are leaving Thursday to go to Europe for the whole summer and it’s just been weighing down on my heart for the past month with the state that the world is in and the terrible and evil terrorist attack that happened just last week even furthered my anxiety in regards to them leaving. And so questions started running through my head like “What if they don’t come back?” And I think processing these thoughts and praying about it helped me realize that that is exactly what the enemy wants to exceed at  pulling us away from our faith in God and pushing us toward some dark places. But God has a funny way of showing up in the 11^th hour, coming to our rescue and helping calm our hearts and so yesterday the verse of the day I get on my phone was 1 Peter 5:7  “Cast all your anxiety on him because he cares for you”

– And one of my favorite sayings is “Keep the Faith” and I find that so hard to do a lot of the time. But then God shows up. So as we go out into jobs, school, families, and just living day to day in this world – I encourage all of us to Keep The Faith because whatever darkness or hard place you might be going through right now, He’ll show up. We wouldn’t be here today if that wasn’t true. That’s all I got.

– Any prayer requests?

– Pray it out