F3 Knoxville

Author: BackBlasts

CMUicides

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AO: asylum-am
Q: Hands
PAX: Hands, Sawdust, TRC/Crab legs, Matlock (Bill Maddox), Snitch (Cory Beilharz ), Tropicana, P3
FNGs: None
COUNT: 7
WARMUP: SSH, froggy squats, high knees, butt kickers, Tie fighters, X-wings (2 reps), tempo Merkins, plank work

THE THANG: Carried our coupons over to the dragon’s tail. Did suicides using 5 stops at light poles going up the trail.
Round 1 – 10 goblet squats at the base, 10 jump squats at the light poles.
Round 2 – 10 curl/press; 10 Merkins
Round 3 – 10 swings; 10 Big Bois
Round 4 – 5 CMU man makers; 5 Lt. Dan’s

MARY: About 45 seconds of some balance work.

ANNOUNCEMENTS: Winter solstice hike probably Saturday December 21. Location TBA. Stay tuned.

COT: Stars come out in darkness and give other light and show the way. Be thankful for darkness and the opportunity to be someone’s star.

Buscuit

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AO: asylum-pm
Q: High Heels (Henry Ritchie)
PAX: Hard Stop (Jake), Pusher, Swimmies (Nathan Chesney), Doubtfire (Nick Bond), Crash Dummy, Lilydipper, Rooney (Carl Whipple), Tenderfoot, Drum Major, Pele (Jon Lindberg)
FNGs: None
COUNT: 14
WARMUP: Burpees, SSH, IW, Tempo Squat

THE THANG: The Buscuit requested by Pele

MARY: Not much

ANNOUNCEMENTS:
Look on the announcement page in Slack.

COT: It’s great to have been part of F3 for nine years. There have been many ups and downs, and there are more to come, but having the back of the pack sure makes all the difference. Here’s to many more posts.

4 corners and angry bungies

AO: juco
Q: Guardrail
PAX: Dart Gun, Pelican, Fetch, Wanderer, Windex, Booster, Archie
FNGs: None
COUNT: 8
WARMUP: SSH, Mountain climbers, Moroccan night clubs

THE THANG: 4 Corners, laps of 10,20,30,20 and 10 with Jack Jack Jacks (Star, regular, plank Jacks), Squats, Crabettes and Flutter kicks (or choose your own core)

Bernie up the hill to the PUB (Pull Up Bars), where bungies helped us achieve 30 pull ups each. Down to the CMU’s for 30 curls, then Bungie resistance run back.

MARY: Guardrail dips, LBC, Hello Dolly, Pickle pounders

COT: Be angry and do not sin. Do not let the sun go down on your anger. Eph 4:26

Am I allowing myself to get angry about the things God is angry about or do I get angry about my own comfort, preferences or agenda? Confession – it’s the latter. Am I showing my anger in productive ways or taking it out on the people around me?

Consider Jonah – and his unrighteous anger b/c God was merciful.
Consider Jesus – angry over God’s glory and the respect His law wasn’t getting.
Jesus’ angry wasn’t about his comfort. Jonah’s was. Be like Jesus. Prayerfully figure out what to get productively angry about.

Monday Runday

AO: the-equalizer
Q: Snowbird
PAX: Stripped, Blindside, Bookman, Cheney, Headgear, Ice Cold, Madoff, mouthwash (Mike), Ribbed, Smithers
FNGs: None
COUNT: 11
WARMUP: who needs a warm up?

THE THANG: RUN till time

MARY: stretch

ANNOUNCEMENTS: na

COT:
Hebrews 12:1-2

[1] Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us,

[2] looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.

Sin, no matter how enticing in the moment, hinders us from our race of faith. Let us, together run with endurance as we look to Christ!

[clinton-otb] Ruck Exploration

AO: clinton-otb
Q: Bail Bonds
PAX: Gmail, Colonel (Alex Wallace)
FNGs: None
COUNT: 3
WARMUP:
None

THE THANG:
Rucking around and doing dips, merkins, and squats along the way.

MARY:
None

ANNOUNCEMENTS:
None

COT:
James 4:13-16
Using the time you have to redeem time lost in the past, to eave a legacy that is Christ centered for those around you. Don’t be arrogant with your time. It’s the time God has given you in His sovereignty, and we aren’t guaranteed tomorrow. Be humble and grateful for each day.