F3 Knoxville

Author: BackBlasts

Birthday Bonanza

AO: asylum-am
Q: Gibbler
PAX: Hands, P3, Matlock (Bill Maddox), Hot Tub (John Muller), Gibbler, Farley, @grandsslam
FNGs: 1 @grandsslam
COUNT: 7
WARMUP: 44 SSH to ring in another year around the sun

THE THANG: mosey to missile silo for 4 rounds of run the loop and amrap of skaters and BBS and squats and rocky balboa.

Mosey to chapel for alternator rounds of running and merkins and wall sits and lunges and bear crawls and CDD and dips

MARY: a few flutter kicks

ANNOUNCEMENTS:

COT: Jesus story book bible introduction and how it all leads to Jesus

Butterfly kisses ruck

AO: shamruck
Q: Eliza
PAX: Mermaid, Dumpster Dive, Fabio (Joe Hamilton)
FNGs: None
COUNT: 4
THE THANG: rucked around cedar bluff for awhile wondering when Betty got soft

COT: be patient with stupid people and pray for fruits of the spirit

[mountainbiking] It’s just too cold

AO: mountainbiking
Q: Tank (Chris DeFranco)
PAX: Tank (Chris DeFranco), Riddler, Mahomes
FNGs: None
COUNT: 3
WARMUP:

THE THANG: warmed up on the pump track and then climbed up best medicine. Took devils race track all the way down and then back up to session. Session 5 or six times and then went over to barnburner and took a rundown. It was just so cold. It was hard to, get any decent air.

ANNOUNCEMENTS:

COT: since it was just the two of us, we went and had tacos and had some good discussions. Mahomes joined us for a minute, and then took off on his own.

Blaze pods

AO: brickyard
Q: Spellcheck
PAX: Gmail, DUCKHUNT2005, Biohazard (Jay Shepherd), Natty, Spellcheck, Bail Bonds, Chuck
FNGs: None
COUNT: 7
WARMUP:
The usual Thang

THE THANG:
1. Five centers four rounds
2. blaze pods
3. CMUs
4. CMU tug-of-war
5. Medicine ball throws
6. Sandbags

MARY:
No time

ANNOUNCEMENTS:

COT:
John Foreman song – Thanks be to God
“I am the battlefield. I am the fight.”

“From the days of John the Baptist until now the kingdom of heaven has suffered violence, and the violent take it by force.”
‭‭Matthew‬ ‭11‬:‭12‬ ‭ESV‬‬

“For whoever would save his life will lose it, but whoever loses his life for my sake and the gospel’s will save it.”
‭‭Mark‬ ‭8‬:‭35‬ ‭

“Then Simon Peter, having a sword, drew it and struck the high priest’s servant and cut off his right ear. (The servant’s name was Malchus.)”
‭‭John‬ ‭18‬:‭10‬ ‭ESV‬‬

Jesus just ask Peter to pray.

Stairway to Heaven

AO: shamrock
Q: slappy
PAX: Anchorman, Honeydew, Lizzy, Mermaid, slappy, Skidmark, Stitch
FNGs: None
COUNT: 7
Warm Up
– 10x SSH
– 1 burpee
– 5x failure to launch
– 1 burpee
– 10x Grady corns
– 1 burpee
– AMRAP Twistys
– 1 burpee
– Up dog/calf stretches/down dog/runner stretches
– 1 burpee

Mosey to stadium steps

The Fun
We ran the bleacher stairways starting on the left side and ending on the far right side. At the bottom of each stairway did named exercise. We changed exercise on the way back running this time from right to left and always stopping at the bottom of steps for exercise.
– 10 dips
– 10 flutter 2ct
– 10 derkins
– 10 Freddy’s 2c
– 10 irkins
– 10 shoulder taps
– 10 gas pumpers
– 10 American hammers & 1 burpee

Ran overtime by about 5 min by the time we did name o Rama.

COT
“The power of No”

I’ve recently struggled with integrity issues involving commitments. I find it easy to over commit and under deliver. It’s easy to say yes to everything but not to think about the cost of saying yes. I shared examples of how liberating it was when I recently said no to two “good” things (hanging Christmas lights & Son’s sport team).

“Wielded wisely, no is an instrument of integrity and a shield against exploitation. It often takes courage to say. It is hard to receive. But setting limits sets us free”