F3 Knoxville

Author: BackBlasts

Et Tu Brute?

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Cannon Ball (Sam Crockett), Huffy (Ken Hill), Postman (Scott Colby), Swanson, vanilla
FNGs: None
COUNT: 6
WARMUP:

THE THANG:
Mosey to Performance Lawn for 4 corners

44 BC in honor of year Julius C was killed
11 at each corner
Merkins
Prison Squats
Big boys
Mtn climber

Mosey to amphitheater
3 sets of 15 for March 15
Derkins
American hammers
Rows

Mosey to Rock pile
Sets of 23 for number of times Caesar was stabbed
Curls
OH Press
Front raise
Skull crusher
Goblet squat

God’s Garden

AO: asylum-pm
Q: Lilydipper
PAX: Pusher, Swimmies (Nathan Chesney), Steam, Mr Jinxy, Brick, Pele (Jon Lindberg), Curveball, Doubtfire (Nick Bond)
FNGs: None
COUNT: 9
WARMUP: 20 Side Straddle Hops, Curly Stomps, 8 Twistees, 8 Tennessee Rocking Chairs, 10 Windmills, 10 Little Baby Arm Circles Forward and 10 Backward

THE THANG: Mosey south on roadway past the Administration Building to where the road curves east. We will stop to do 20 Hello Dollies

Mosey to stop sign and then head south to the the circle where the Admin Bldg Road converges with the main park road. On the curb by the garden in the circle we will do 15 Decline Merkins with feet on curb and 20 Calf Raises with heels on the curb.

Mosey west to the parking lot on the west side of the large pavilion that is west of the baseball fields. Then mosey to the grassy area just west of the pavilion. We will stop to do 20 American Hammers.

Mosey south of the pavilion to the area near the dock by the waters. We will have three points of contact. We will loop (running) clockwise around the points of contact to do the listed exercises listed. Do the first exercise listed on the first loop, second exercise on second loop, and third exercise on third loop. Here are the exercises:
– Point of contact 1, 30 yards west on trail from rock pile: 25 Flutter Kicks (4 ct), 25 Freddie Mercuries (4 ct) and 25 Baby Crunches (4 ct).
– Point of contact 2, at rock pile: With rocks, 25 Overhead pressed, 25 Curls, and 25 Rows
– Point of contact 3, picnic tables by water: 25 Step ups, 25 Bench Dips, 25 Incline Merkins

Mosey on trail just south of ballfields and go past all ballfields to grassy area near small pavilion. We will stop to do 20 Box Cutters.

Mosey across the main park roadway to grassy area. We will stop to do 15 Tempo Merkins.

Do Pickett’s Charge Run (this will be south of the usual Pickett’s Charge area) to small parking lot south of the Coliseum and then run upstairs and go north to the Coliseum.

Run to the right side of the loop and go to the steps of the Admin Bldg. All men will do calve raises until the six arrives.

Mosey to the roadway in front of the AO. We will sprint to the large tree north of the AO and sprint back to the AO. Rinse and repeat.

ANNOUNCEMENTS: Haw Ridge on Friday, March 28.

COT:

Prayers

Prayers for Brick as he financially and mentally copes with divorce. Prayers for Pusher that he will be able to use wise words as he helps his older sister, Carmen, deal with some difficult situations. Prayers for our brother Lizzy as he cope with deaths and illness of family members, for Sparkler that he has a great time on his cruise with family before his surgery for prostate cancer, and for Curveball regarding his biopsy for prostate cancer.

Message

God’s Garden

Have you ever been to a large city garden? Some of the favorite city gardens I have been to are the Portland Japenese Garden and Dallas Arboretum and Botanical Garden. These are human created gardens and the beauty, order, intricacy and attention to detail are spectacular. Heck, go to Dollywood and find the beautiful attention to detail in the gardens there.

Think about God as gardener vs the human as gardener. God’s garden seems much more haphazard. You don’t have the neatly carved details of the bushes or the artistic designs of the way flowers are displayed. Still, the beauty of nature here on our planet is spectacular to survey. And, although I have loved those manmade gardens, I love God’s garden more.

Furthermore, if we more carefully observes God’s garden, we find that it is not as random or haphazard as we think. Each flower, each insect, the soil, the rock, the flow of the rivers, the way that the sun and rains give life to it all, every atom and electron within the living creatures in this world, the way the planets rotate and spin around the sun, all point to a creator that is a designer so great that He is beyond full comprehension. As the song by Chris Tomlin proclaims:

Who has told every lightning bolt where it should go
Or seen heavenly storehouses laden with snow
Who imagined the sun and gives source to its light
Yet conceals it to bring us the coolness of night
None can fathom
Indescribable, uncontainable,
You placed the stars in the sky and You know them by name
You are amazing God

Nature is a gift from God. Let’s take it in, be grateful, give praise and enjoy.

Shamrocked

AO: the-farm
Q: Einstein
PAX: Lightweight
FNGs: None
COUNT: 2
WARMUP:
Usual

THE THANG:
Starting from the center of the bball court, we did 3 ct burpees and 17 ct of an exercise, and then looped around one corner of the lot and back to center to do the work again. Did this around all four corners of the lot giving us our Shamrock. To make it even more fun we did Leprechaun Leaps (skipped) on and off the court.

Did Merkins, Squats, LBC, Dry Docks, Twinkle Toes

MARY:
Hollow Rocks, Side Crunch, Heals to Heaven

ANNOUNCEMENTS:

COT:
We learned about St Patrick, and that after being kidnapped by Irish Raiders he was enslaved for 6 years by them. During that time found Christianity, escaped, and then trained as a priest. He returned to Ireland where he was enslaved to do mission work.

He’s credited with spreading Christianity across Ireland in the 5th century, a time when the island was mostly pagan, baptizing thousands , ordained priests, and established churches. Patrick died on March 17, around 461. That date became his feast day.

[lostpearls] St. Patrick’s Foul Poles

AO: lostpearls
Q: flyball
PAX: Bail Bonds, Mathlete, Biohack, Matt Slone, Gmail, Natty, Colonel (Alex Wallace), Borg, flyball, 30 second warning, Double-Dip
FNGs: None
COUNT: 11
WARMUP:
SSH x 21
Ti fighters forward/reverse x 15
Cherry pickers x 10
Tempo squats x 10

THE THANG:
17’s in honor of St. Patrick (3/17) on the big softball field foul pole to foul pole. Burpees on one side and curb tricep dips on the other

MARY:
No time

ANNOUNCEMENTS:
Escape from Haw Ridge

COT:
St. Patrick was a British saint who was enslaved by the Irish at a young age. God gave him a vision one day of how and when to escape so he did fleeing back to Britain and devoting his life to the Lord.

You might ask why St. Patrick is revered in Irish folklore, well he got another vision to go back to Ireland and evangelize the Pagans that lived there. He is considered the reason Christianity was brought to Ireland in the first place.

What stands out to me about St. Patrick was his willingness to obey the calling God placed on his life.

While we’re not all called to convert thousands by preaching the gospel, God has a calling for each one of us. Maybe our calling is to be a good dad, husband, brother, son, etc. or maybe God is calling you to get outside of your comfort zone. Maybe you’re living your calling or maybe we need to make some sort of adjustment to be in better alignment with His calling. One thing is clear, we’ve each been given today as a gift.

Let’s all take one step further down the path of obedience today, just like St. Patrick did with his captors. He loved others and loved God so much that he was willing to go back to those who imprisoned him to save them. Let’s choose obedience this day.

St. Patty’s Day Beatdown

AO: asylum-am
Q: P3
PAX: Backflow (Wesley Hunt), Cinco (Scott McGuire), Bunny, Love’s, Double Wide
FNGs: None
COUNT: 6
WARMUP:

5 EAAASSYYY Up/Downs
20 SSH
Hands agility drill
Cherry Pickers
Tie Fighters
Runners Stretch
Tempo Merkins
Tempo Squats

THE THANG:
Poets Amphitheatre

Partner 1
1X through and run to switch with partner 2

5 up/down tuck jumps – bottom
15 Dirkins – Tier 1
15 Irkins – Tier 2
15 Up/downs – Tier 3

New Playground Pavilon
Partner 2
AMRAP
– 15 table rows
– 15 squat jumps
– 15 CDD

Each partner visits the amphitheater 2X

Mosey to roundabout, do 3 Cherry Pickers

Mosey to steps of the Asylum

Partner 1
12 o’clock – 20 Big Bois
3 o’clock – 20 2-count American Hammers
6 o’clock – 20 Superman’s
9 o’clock – 20 V-ups

Partner 2
Run down and back up Everest,

Q fail, only time for first group to make a run at Everest. group two experienced some St. Pattys day luck and seemed unsurprisingly grateful.

MARY: Sprinted down from the overlook to meet the ruckers if that counts

ANNOUNCEMENTS:

HAW RIDGE!!! Matlock (Bill Maddox) Hard Committed to joining the team

COT:

Spoke about Trust as it relates to Leadership.

Can’t have leadership without Trust.

Unhealthy Trust – given too quickly. Oversharing. You have to do the same thing. If you don’t. You are bad.

Unhealthy distrust – no matter how much equity built. Never trust anyone. Chronic distrust cannot lead. People do not feel safe around people who do not trust them.

Healthy Trust – trust but verify. Benefit of the doubt. Give them the opportunity to build trust. Give 20% and let them build to 100%. Willing to give more if consistent.

3 components of trust:

1.) character – can I trust you with my wife, my life, and my wallet

2. Responsibilities/commitments – you do what you say you are going to do.

3.) care and compassion – no trust if you don’t care about people. Relationships is the glue that builds trust. All four generations respond well to respect.