F3 Knoxville

Author: BackBlasts

[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”

Things that don’t get cold

AO: the-farm
Q: Bartman
PAX: Aladdin, Choir Boy, Einstein, Pew-pew
FNGs: None
COUNT: 5
WARMUP:

THE THANG:

7 of Diamonds. Run lap around parking lot stopping at each corner for exercises.

Lap1: 7. Burpees & Big Boys
Lap2: 14. Squat Jumps & LBC
Lap3: 21. Merkins & Hello Dolly
Lap4: 28. Iron Mike & Freddie Mercury
Lap5: 21. CDD & Hello Dolly
Lap6: 14. Squat Jumps & LBC
Lap7: 7. Burpees & Big Boys

MARY:

ANNOUNCEMENTS:

COT:

Christmas is the easiest time of year to share your faith with others. Don’t miss the opportunity.

“You are the light of the world. A city set on a hill cannot be hidden. Nor do people light a lamp and put it under a basket, but on a stand, and it gives light to all in the house. In the same way, let your light shine before others, so that they may see your good works and give glory to your Father who is in heaven.”
‭‭Matthew‬ ‭5‬:‭14‬-‭16‬

Q Picks the Destination – PAX picks the Journey

AO: asylum-am
Q: Charmin (John Willis)
PAX: Gibbler, Double Wide, Kentucky, Cat Gut (Mike Davis), Hands, Love’s, P3, Rainbow, Waffle House (Brady Greene), Patty Melt (Parker Greene), Passport (Ryan Matthews), Charmin (John Willis)
FNGs: None
COUNT: 12
WARMUP: Remember that the Q does not show up late. He does not show up early. He shows up exactly when he means to. So, despite the time being 5:30:59, the Q had to quell a Gibbler led mutiny. After that, it was quick work with SSH, a bit of a stretch, This and That, and Abe Vagodas.

THE THANG:

Mosey to Circus Maximus and partner up.

The PAX was charged with the following:
– Run 12 laps of Circus Maximus
– 25 Burpees
– 50 SSH (4 count)
– 100 Merkins
– 150 Curls (with coupons from the closest rock pile)
– 100 OHP with coupons
– 50 Weighted Squats
– 25 Man Makers

How and in what order they accomplished their goals was up to them.

Q calls recovery and mosey back to AO

MARY: was AWOL

ANNOUNCEMENTS: Solstice Sunrise Hike is ON! Details to follow.

COT: We all love to be footloose and fancy free. But, as the song goes:

“I don’t mind getting older.
You get smarter when you do.
The burdens that you shoulder
Are what define you. “

Or as Paul says: “Bear one another’s burdens, and so fulfill the law of Christ.”

Don’t shy away from the burdens of responsibility. Lean into them. They define us as an instrument of God.