F3 Knoxville

Author: BackBlasts

Easy Pea-sy

AO: shamrock
Q: Tinker
PAX: Honeydew, Curveball, Toretto, Mermaid, Anchorman, Band Camp, Stitch, LeBling, slappy, Caveman, Pom Pom (Grayson Vaughn), Twitch, Candy Striper
FNGs: None
COUNT: 14
Warm up:
10 side straddle hop
Mosey circle
High knees
But kickers
Side shuffle facing in
Side shuffle facing out
Run in place
5 sit-up 5 push 5 squat / fast / slow
Cherry
Down devil dog
Cobra
Michael Phelps
Stretch on your own

The Thang
Mosey to parking lot
Out and backs
Squat jump- 10, 20, 30, 40
Ballz to the walls
Push up- 10, 20, 30, 40
Lt Dans
Burpee- 5, 10, 15, 20
Monkey humper 10, 20, 30

Homage to Chesty Puller (max set pull ups)

Mary:
Plank

Announcements:
GTE
Convergence
Flag hand off
Canned goods

CoT :
Jesus said come to me all you who are weary and heavy laden and I will give you rest…I trust the man who died for me and then brought himself back to life

What weighs on us in life? any number of problems in life: family, work, health, relationships, addictions, debt, inadequacy, pressure to lead a family. Your burden is different from mine, but we all have burdens.

How do we bring these to Jesus?

Psalm 13
“How long, Lord? Will you forget me forever? How long will you hide your face from me? How long must I wrestle with my thoughts and day after day have sorrow in my heart? How long will my enemy triumph over me?

Look on me and answer, Lord my God. Give light to my eyes, or I will sleep in death, and my enemy will say, “I have overcome him,” and my foes will rejoice when I fall.

But I trust in your unfailing love; my heart rejoices in your salvation. I will sing the Lord’s praise, for he has been good to me.”
‭‭Psalms‬ ‭13‬:‭1‬-‭6‬ ‭NIV‬‬

Whisteling makes us burpee

AO: juco
Q: Lt. Dan , Guardrail
PAX: Lil’ Spice, Wanderer, Booster, Stye (Hal Phillips), Guardrail, Cheap Ride, Fetch, Love Shaq, Windex
FNGs: None
COUNT: 13
WARMUP: Cherry Pickers, Side Straddle Hop, hello dolly

THE THANG: Mosey to the duck pond track – indian run with mil style drop for burpee’s, drop for other. Mosey to dip sequence and BBS with increasing rep count. Intermittent whistle for burpee drops.

MARY: shoulder taps, ring of fire, imperial walkers, temp squats

ANNOUNCEMENTS: Food drive, hardship hill, convergence on Saturday

COT: Seeking wisdom to choose and execute a righteous path, a path that will serve, and yes, a path that will reward. I think about the freedom, and release of burden associated with dropping the false façade’s we in leadership roles, and in business trap ourselves within.
It’s about opening your heart, so your mind is open to receive wisdom. Self aggrandizing, can close your heart to others and only serves to falsely exalt/elevate you. This separates you from others. Separating yourself only prevents your ability to receive wisdom from those around you. You may ask Him for wisdom, but your own pride can interfere with your ability to hear His word, and receive the gift of wisdom. Exalting oneself is to hold yourself above others. This separation may also separate you from receiving the wisdom you may be seeking.

In Matthew 23:12, Jesus declares, “Whoever exalts himself will be humbled, and whoever humbles himself will be exalted.” Similarly, Proverbs 22:4 reminds us that pride leads to disgrace, while humility brings forth wisdom. Pride blinds us to our dire need for salvation and corrupts our spiritual growth.

(boyband Flat Duo Jets – RIP Dex)

[juco-rush] Mile Repeats

AO: juco-rush
Q: Erector
PAX: Butterknife, Full Tank, Trash Panda (JUCO), Wagon Wheel (John-Mark Chesney), Erector
FNGs: None
COUNT: 5
WARMUP:
Mosey to the HVA track.
THE THANG:
4x 1 mile repeats with a 1 minute standing recovery. Effort was targeted to be between 10k and half marathon pace.
MARY:
Cooldown back to JUCO
ANNOUNCEMENTS:
See JUCO BB
COT:
SEE JUCO BB

Cold Again

AO: dogpound
Q: Madoff
PAX: Lightweight, La-Z-Boy (Zac Smith), Earmuffs (Dan Studt), I-Beam, Lt. Dan, Google(Tim Dugas)
FNGs: None
COUNT: 7
WARMUP:
20 SSH
10 Tempo Squats
10 Grady Corns
10 Tiefighters Forward then Backwards
15 Calf Raises
Slowzy to the Workout Spot

THE THANG:
Circuit x3
15 Merkins
15 Air Squats
15 Box Cutters
15 CDD
15 Iron Mikes
15 Butterfly Sit-Ups
30 Mountain Climbers + Keep going until the 6 is done
Run a lap around the complex

Completed the 4th round of exercise and ran to Matterhorn
One Sprint up Matterhorn with a recovery walk to the bottom
Mozy back to AO

MARY: N/A

ANNOUNCEMENTS: Convergence this Saturday + GTE event. Planted seeds for discussion on Hardship Hill participation

COT: Discussed leadership and accountability. Tried to encourage every HIM to be a leader, look around and find someone to bring alongside you, lead by example, or lead from wherever you are…because you have some unique to contribute.

Do something

AO: brickyard
Q: fast-n-easy (Nate Votta)
PAX: Gmail, Natty, Herbie, fast-n-easy (Nate Votta)
FNGs: None
COUNT: 4
WARMUP:
Windmills
Overhead
Seal
Moroccan
Tempo squats
This /that/wiffle Ball bat

THE THANG:
Mosey to the stone
1 moves the rest work
Curls / merkins then run
Over head. / bear crawl
Squats / shoulder taps
Riffle carry / crab walk

Then over to the fence for running line with burpee on turn around

MARY:
Just in time for captain Thor’s

ANNOUNCEMENTS:

GTE

COT:

Genesis 1:27