F3 Knoxville

Author: BackBlasts

[the-pulpit] Hills and 11’s

AO: the-pulpit
Q: Betty
PAX: Leland Robbins (Geiger), Betty, Ike, Smoked Pickle
FNGs: None
COUNT: 4
WARMUP:
SSH
BAC F/B
Cherry pickers
Merkins

THE THANG:
Mosey to the hill
Bear crawl 10 paces – 10 squats repeat all the way up
Run down around the corner
Bear crawl 10 paces- 10 squats, 10 merkins

4 laps around GSM 1 mile
Stop at far corner every lap for shoulder taps

11’s
Heels to heaven
Plank ups on curb

MARY:

ANNOUNCEMENTS:

COT:
Discussion about being in the world not of the world sparked by a conversation with a 6 year old.

[mountainbiking] Knightfall @ Night

AO: mountainbiking
Q: Trolley ( Dan Shumaker )
PAX: Riddler, Andrew McCoy invited
FNGs: 1 Andrew McCoy invited
COUNT: 2
THE THANG:
So… ha.. the “beginner” jumps at the top of Knight Fall… were not so beginner. I hadn’t been there in a while. So it took us at least three times of sessioning them to get the first three at the top. They are not shorter than 6 feet each. One is about 10 feet… So the “solution” is to hall !@# and do not lose momentum in order to clear them all.

Trails Ridden:
– Licoln ( up )
– North Ridge Loop (up)
– Independence (up)
– Independence Connector (up)
– Top sessioning (before Pitch black cut off)
– Pitch Black (down)
– (up) Push Line to Firebreak
– Knight Fall ( down)
– Push Line (up) to Sharp Shin (up)
– Knight Fall (down)
– Push Line (up) to Firebreak to Sharp’s Ridge memorial Park Drive
– Knight Fall (down in the dark)

COT:
Prayer for our daughters to make wise choices in an Evil world. My daughter had the girl in Kindergarden that got killed last week in Powell ( www.msn.com/en-us/news/crime/judge-releases-15-year-old-suspect-s-name-in-powell-13-year-old-s-murder-investigation/ar-AA1sRmzR )

SSTT

AO: thequacken
Q: FixerUpper
PAX: DoorKicker (Jud), Gmail, Z-Pack, Herbie, Hobie, Tiny Dancer (Josh Duncan)
FNGs: None
COUNT: 7
WARMUP:
Ruck a lap around the park, b/c no man should be left behind even if they are late.

THE THANG:
Ruck to Central HS, 2 trips up the bleachers, 20 ruck merkins in cadence, repeato. Ruck back to the AO, shuffle across Broadway. About 2.3 miles.

MARY:
no

ANNOUNCEMENTS:
Convergence 11/16 at Asylum – sign up here
docs.google.com/forms/d/e/1FAIpQLScOwFbqonyyZMwtWMNJ1KvKQIy6-YkW_amCiXfJtPjTh-_bww/viewform
2nd F lunch next week?

COT:
Reflection on how sometimes I need to get certain thinking out of my head. Examples include cynicism, feeling sorry for myself, wanting to quit. Employ the “SSTT” strategy. (IYKYK :laughing:)

“Get behind me, Satan!…” said Jesus. “You do not have in mind the concerns of God, but merely human concerns.” Matt. 16:23

Prayer for Powell community and Doorkicker’s wife.

Merkins and burpees

AO: asylum-am
Q: Farley
PAX: P3, Matlock (Bill Maddox), Grandslam
FNGs: None
COUNT: 4
WARMUP: stretches then a short jog with some hill work and dips.

THE THANG: 20 merkins 25 yard jog, 20 big boys then 25 yards backwards to beginning starting line. Then repeat but subtracting each excercise by one. 19…18….17…etc

MARY:

ANNOUNCEMENTS:

COT: Luke 6:35

Mermaid Lives on Chateaugay Road

AO: shamruck
Q: The Situation
PAX: Mermaid, Trojan, Tonka, Eliza, Anchorman, Mailbox, Hot Toddy
FNGs: None
COUNT: 8
THE THANG:
3.4 miles through Belmont West (my second-favorite neighborhood)

ANNOUNCEMENTS:
Convergence on November 16 at the Asylum

COT:
Find ways to give and serve this holiday season. If a cause or a group of people is on your heart, then that’s who you should be helping.