F3 Knoxville

Author: BackBlasts

A little bit of this, a little bit of that

AO: the-farm
Q: Lightweight , Aladdin, Einstein
PAX: Einstein, Aladdin, Lightweight
FNGs: None
COUNT: 3
WARMUP:
We warmed up

THE THANG:
Mosey up to Large Pavillion stopping for Dips at the tables.
Grab a coupon curl, press, extension, and squats while mixing in some runs.
11s of box jumps/rail rows, broad jumps on the crosswalk in-between exercises.
Mosey back to AO merkins at each light pole, starting with one and adding one each light up to 10, then back down.

MARY:
Little drummer boy walkers
Lbc
Vups

ANNOUNCEMENTS:
See newsletter

COT:
Try to see the world through the eyes of your 2.0s

Posterior Endurance

AO: the-equalizer
Q: Madoff
PAX: Smithers, High Heels, Snitch (Cory Beilharz ), Cheney, Ice Cold, Ribbed, Stripped
FNGs: None
COUNT: 8
WARMUP:
20 SSH
Hands up High Knees x10 (4-count)
Crossover Knee Taps x10 (4-count)
Crossover Heel Taps x10 (4-count)
10 Rockettes
Mozy to Smokehouse to collect CMUs

THE THANG:
50-40-30-20-10 KB Swings
Run down the driveway to parking (~100 yards) and do 10 merkins between sets

11s
1. Seated Pike Ups – Up and Overs
2. Pike Jacks – American Hammers
3. Georgia Cheerleaders – BBS
Return the CMU’s

MARY:
Ring of Fire Merkins starting at 4
Ring of Fire Squats starting at 3 (hold squat)
2 Knoxville Cherry Pickers

ANNOUNCEMENTS: Check for newslettter and new email comz email

COT: Continuation of the forgiveness discussion we’ve had about my loaning money to a neighbor. He paid me back unexpectedly. This brought to my heart that i had not really forgiven him and I needed to. He needed my help, I could help, and I should be thankful for that and have no resentment. Still working on having a very human reaction, but we should aspire to the virtue or true generosity and forgiveness.

[mountainbiking] Aspider was in the Way (& a few trees)

AO: mountainbiking
Q: Billy Goat
PAX: Spicoli, Tank (Chris DeFranco), Bling, Trolley ( Dan Shumaker ), @Gru
FNGs: None
COUNT: 6
WARMUP: Up Carden Farm Rd across bridge to trail entrance

THE THANG: East on Vim & Vigor then back west on To-Hi. Then we climbed west to east up Relentless Ridge to the top. We took Renegade down the southside to Contender and then climbed back to the top. Then we went to the White House to see the Presidents and then took Ridge east to Renegade and down the north side to Hustle Flow back to the road where Gru Petr Hanousek assaulted some yellow jackets with his glutes! One even hung around for a while basting in his sweaty backside aroma. Gru Petr Hanousek also doubled as a full volunteer member of the trail maintenance crew clearing out a minimum of theee trails along the way! I did my part at point by clearing out 32 spider webs throughout the ride. Great to see Trolley ( Dan Shumaker ) back on the trail!

MARY:

ANNOUNCEMENTS: Imaginary on Q on Wednesday. Be praying fir Sambo’s daughter’s brain surgery tomorrow.

COT: Many of us struggle with faith. Is my faith strong enogh, genuine? How can we know? Another struggle for us is resisting temptation. Resisting sin can be like mtn biking, i.e., it takes effort and practice! In mtn biking we climb hills, jump, ride rocks, over and over again. What can resisting temptation tell you about your faith? It takes no effort to not resist. But the man who puts forth the effort to resist temptation for five min, one hour, a day, weeks, months is indeed showing evidence of his faith by putting forth the effort and practice to resist temptation. The man who isn’t putting forth effort to resist temptation is the one to be concerned about his faith.

[qsource-ao] Kickoff for QSource AO

AO: qsource-ao
Q: Borg
PAX: Mermaid, Spellcheck, Borg, Steam
FNGs: None
COUNT: 4
WARMUP: Chat until 6a.m.

THE THANG:
Started at 6a.m.
Discussion points
1. Vision is for this to grow. Everyone attending can take this and start a new one. The ET Super Region is an easy drive through the valley.
2. QSOURCE AO best practices doc and standardization to maintain duplicatability.
3. Leadership must be Nant’an style, all are prepared to lead each week, just in case. Imagine an Indian warrior just itching to step in and take the lead.
4. Flag Care – the standard seems to be to keep the flag in the vehicle, protected, and the shovel anywhere it will fit.
5. Pushing rope – how do you know when you are? Discussed Examples of getting to know someone who was a pain, and then having a better appreciation for them after knowing their story.
6. How many of your close personal friends have accepted your invitation to F3? For at least two of us it was zero.
7. What is Mutual Competence? Discussed Flesh Anchors and Twelves and the ad/disad of the two. Is there always a Flesh Anchor? QSOURCE says every team has one.
8. So much more as the sun rose on a beautiful morning.
9. Every activity must include an attitude of training.
10. Every activity must include discerning when you are picking up the six vs when you are dragging a flesh anchor who has quit and is just dragging others down. This is a really tough one.

Stopped at 7a.m. But, then discussed what worked and what didn’t in this kickoff, see the AAR, below.

COT:
AAR
Sustain:
1. Q being prepared with notes.

Change:
1. Start by reading the QPoint and Socratics.
2. Plan to split into groups of 3-4 for a specific time period to discuss specific items.
3. Explain the lingo, when necessary.
4. Everyone, be concise when speaking. Be Spartan, “laconic”, in the use of words, so we don’t box others out. The Spartans respected brevity in speaking.
Closed in prayer.

The Warrior

AO: asylum-am
Q: Cinco (Scott McGuire)
PAX: Cat Gut (Mike Davis), Cinco (Scott McGuire), Double Wide, Farley, Gavin Goosie, Love’s, Matlock (Bill Maddox), Rainbow, Waffle House (Brady Greene), Woodpecker, Elton (Nathan Cox)
FNGs: 1 Elton (Nathan Cox)
COUNT: 12
WARMUP:

Warm Up
SSH 20
Stretching 20 Count
Cherry Pickers 20 Count
Merkins 20 Count
Mosey

THE THANG:

Round 1: Parking Lot by Circuit Training

Sprints x 2
Backward Sprint x 2
Karaoke x 2
Bear Crawl x 2

Round 2: Circuit Training

Pull Ups x 20
Dips x 20
Burpees x 20
Jump Squats 20
Superman’s x 20

Round 3: Pelicans Butt Hole

3 Groups
1. Big Boy Sit Ups x 20
2. Run to Group 3
3. Flutter Kicks x 20
*Repeat to 6:10

MARY:

Canoeing with Catgut

ANNOUNCEMENTS:

None. Prayers for Pizza Pizza and Matlocks mom.

COT:

“Come, let us return to the Lord; for he has torn us, that he may heal us, he has struck us down, and he will bind us up.”

Hosea 6:1

Sometimes God wounds us to heal us. The Warrior inside of us needs to kill our childish tendencies. Don’t be passive.