F3 Knoxville

burpee timer at the Quacken

AO: thequacken
Q: Magic Mic (Jarrett Woodall)
PAX: Z-Pack, FixerUpper, Wedding Singer, Hobie, The Six
FNGs: None
COUNT: 6
WARMUP:
The usual

THE THANG:
Six stations around the parking lot. Complete each set of exercises at each station twice before bear crawling to the next. Burpee Timer went off every 1-2 minutes with a 2 burpee toll. Stations were:

10 merks and 10 squats
10 BBS and 10 shoulder taps
10 Iron Mike’s and 10 CDD
10 Am Hams and 10 Cobras
10 HR Merks and 10 Knee Tucks
10 flutters and 10 toe taps

MARY:
Abs, timer still going

ANNOUNCEMENTS:
Marine Mud run at end of August

COT:
To be a disciple of Jesus is to be an apprentice who doesn’t try to fit Jesus into his schedule but rather revolves his life around Him.

The Floor is Lava! (for CMUs)

AO: the-equalizer
Q: Smithers
PAX: mouthwash (Mike), Stripped, Snowbird, Cheney
FNGs: None
COUNT: 5
WARMUP: SSH, arm circles, mountain climbers

THE THANG: Grab a CMU and don’t let it touch the ground! Pair up in groups and let one pax exercise with 2 CMUs while the CMU-less pax does a different exercise, then swap. After 6 rounds of different exercises, walk a lap with your CMU. Success! Back to the smokehouse without ever touching the ground.

MARY: n/a

ANNOUNCEMENTS: n/a

COT: Relationships are important! Make it a priority to have a quiet time each day with God.

[mountainbiking] Aspire: Rain, Sunshine & Mud

AO: mountainbiking
Q: Imaginary
PAX: Frosty
FNGs: None
COUNT: 2
WARMUP: Parked in the new parking lot and hoped we didn’t got locked in and that the No Trespassing sign was old.

ROUTE: Tried lower side of To-Hi and Hustle – too muddy. Frosty had to leave early, so solo up Contender to Challenger to recon loop around park area of Aspire. Took greenway to Virtue and out on Vim & Vigor. Upper trails were not muddy in most places.

MARY: Changed out of sweaty, muddy clothes.

ANNOUNCEMENTS: Q calendar is open after next week – let’s keep the signups going.

COT: Deliverance
Remember not against us the iniquities of the past;
may your compassion quickly come to us… Psalm 79:8

Do you ever feel alone? Hopeless? In despair? Issues in us, our homes, communities and world can pile up, leaving us stuck in complex situations. Peace may seem out of reach, temptations strong, problems overwhelming. Evil can abound and despair surround. Yet, out of those depths, we can ask the Lord to deliver us!

God’s compassion is there for the asking! He is ever present. We can always call on God, in his great mercy, for deliverance, for divine help.

What’s in a Name

AO: juco
Q: Lt. Dan
PAX: Guardrail, Trash Panda, Cheap Ride, Erector, Wanderer, Wheelchair (Jonathan Perelman), Fetch
FNGs: None
COUNT: 8
WARMUP:
– SSH – 15
– Windmill – 15
– Chery Picker 15
– In Cadence merkin – 10
– Roll over – V-ups – 15
– Flutter Kick 15
– Stretch on Own – 30 sec

THE THANG:
Mosey – Courtyard Wall
Drop for 10 Burpee’s on call
Series of 4, then lap:
– Dips – 25
– Incline Meerkin – 25
– BBS – 25
– VUP – 25

MARY:
PAX Choice: Flutter Kicks, Hillbilly Walker, Johnny Walker, Tempo Merkin
ANNOUNCEMENTS:
Dad Camp

COT:
I had the honor of joining Mr. Wanderer and his family at their church this past Sunday. And, while the sermon was based on the importance of doing Good Work, the thing that I kept hearing over and over and over again both in the sermon and in the music was an emphasis on God’s Name. If it had been only one reference, I would have thought – well, ok we should certainly respect the name of God. However, this was such a frequent refrain throughout the event it I began to over analyze… again. Then, there was that Ahh ha moment – Why such emphasis on the word “Name”? and His Name in general? So, what I surmised is that the name of God and His son Jesus is above all others. The name represents all that God represents. Since His name is clean, and above all others, and His name is truly beyond reproach and should be exalted above all else, what does that say about our personal names? Yikes! That’s a high bar to set for ourselves, right? To respect our name as we would His own? Well heck, have any of us ever fallen short of these expectations? Have we done things that we are not so proud of? Have we disrespected our name or the name of others? And, are my own transgressions so great that I should just crawl in a hole and stop trying? That hardly seems fair. No, he is a fair God, and a righteous God – and thank God he offers Forgiveness. As each of us go out into our communities this week, I encourage us all to practice forgiveness of others and also of ourselves.
What I remember growing up is how my mother always told me that the most important possession in life is our reputation, and that our reputation is all we take with us when we are no longer here.
And so I I found the following excerpt from…
Bible, Matthew 6:14-15: “For if you forgive other people when they sin against you, your heavenly Father will also forgive you. But if you do not forgive others their sins, your Father will not forgive your sins.”

EMOM’s & AMRAP

AO: asylum-am
Q: Double Wide
PAX: Cat Gut (Mike Davis), Cinco (Scott McGuire), Cosmo 2, Double Wide, Hands, Hot Tub (John Muller), Matlock (Bill Maddox), Rainbow, Tropicana, Woodpecker, Warby, Red Card, Jumbo, Tecmo, Button Fly, Flintstone, , Cataract
FNGs: 1 Cataract
COUNT: 17
WARMUP:
SSH
This & that
Mike Phelps
Cherry picker
Rocky Balboa
Down & Back

THE THANG:
To the Cloud
EMOM 5 min and 1 bonus min of 12 burpees
Up Baby Everest & back

AMRAP 15 min
5 burpees
10 side lunges
15 hand release mercs
20 hot seats
25 Superman’s
30 Bonnie Blair’s
35 LBC
40 bunny hops
Run lap around double parking lots

EMOM 3 mins of 6 to 8 Mountain Climbers? uh nope, Iron Man? uh no, Man Makers! that’s it.

MARY:

ANNOUNCEMENTS:
Dad Camp final day to sign up

COT:
Don’t fear the hard work and hard choices