F3 Knoxville

Author: BackBlasts

The Dirty Dozens

AO: shamrock
Q: slappy
PAX: Mermaid, Anchorman, Stitch, Squatter, Crawlspace, Honeydew, Waxjob, slappy
FNGs: None
COUNT: 8
WARMUP:
– SSH
– Seal Claps
– Moroccan Nightclubs
– Overhead Claps
– Reach-for-the-sky-cherry-pickers

THE THANG:
First – we did a defensive basketball slide drill moving forward from side to side in a zig zag.
Second – We moved to the football field end zone.

Round 1
-12 burpees in the end zone to start
-alternate between 12 merkins and 12 big boys on every 5 yrd line across the field.
-12 burpees in the end zone to finish
-run back to start end zone via the bleacher steps
-hold plank till 6 is up

Round 2
-12 iron mikes in the end zone to start
alternate between 12 squats and 12 flutter kicks on every 5 yrd line across the field
-12 iron mikes in the end zone to finish
-run back to start end zone via the bleacher steps
-hold plank till 6 is up

MARY:
– 12 monkey humpers
– 12 v ups
– 12 freddy mercs
– 12 pickle pointers

ANNOUNCEMENTS:
– HAW RIDGE IS 3/28. Sign up. Get a shirt.
– Lunch is gonna happen this week. Check with Eliza.
– Clinton is launching
– Hardship Hill

COT:
Hebrews – 3:7-8

Therefore, as the Holy Spirit says,
“Today, if you hear his voice,
do not harden your hearts…”

Guys, if you hear God speaking to you DO NOT harden your hearts. Pay attention. Listen. Obey. Hardening can be unbelief, laziness, or busyness. Don’t push God away if he’s knocking.

Stairs and CMUs

AO: thequacken
Q: Z-Pack
PAX: Shotgun, DoorKicker (Jud), Z-Pack
FNGs: None
COUNT: 3
WARMUP:
SSH
Rockettes
Squat and Reach
OH Claps
Baby Arm Circles
Michael Phelps
Hillbillies
Merkins IC

THE THANG:
Travel from AO spot to our favorite parking lot – Friday morning lights. On the way Murder bunny across the lawn. Slowsey the rest of the way with our CMUs. Six CMU exercises 45 seconds work with 10 seconds work between.
1. Blockees
2. Curls
3. Decline Merkins
4. Flutter Kicks while pressing CMU
5. Thrusters 1st round, Lunges 2nd & 3rd rounds
6. Swings

Then climb stairs, carrying CMU five times.

We got 3 rounds of CMU exercises and 3 rounds of climbing the stairs.

MARY:
LBCs

ANNOUNCEMENTS:
Haw Ridge!
The Quacken turns 6 on March 1st. Special Quacken Anniversary workout on March 3rd!

COT:
Don’t give up. Whatever trial or adversity you are going through, don’t give in. Do what you are called to do. Keep working, keep getting up when you’re knocked down, keep pushing, and keep the faith.

[genesis-ruck] Elevation

AO: genesis-ruck
Q: Brick
PAX: Steam, Swiss Roll, Single (Ryan Chambers), Swiss Roll
FNGs: 1 Swiss Roll
COUNT: 4
WARMUP:

SSH x20
Cherry Pickers
LBACs
Tempo Merkins

THE THANG:

-Trade route 4 – at top and bottom – 5
10 Overhead press
10 Burpee overhead throw
10 BBS w sand bag
10 60 second plank

-Moto Hill 4 – at top and bottom – 5
20 mountain climbers 2C
20 American Hammers 2C
20 Ruck Leg Raises
30 second single arm overhead carry

-Parking lot Hill 4
20 rows
20 pull throughs
20 upright rows
20 up and overs

MARY:

Stretch

ANNOUNCEMENTS:
Hardship Hill

COT:

If you want to make healthy choices—to be well and whole again—you have to become meek. Now meek doesn’t mean you are weak, even though the two words sound similar.

The truth is, meekness and weakness are at opposite ends of the spectrum. Meekness is nowhere near weakness. In fact, the Greek word for meekness literally means “strength under control.”

It’s used to describe a wild stallion that has been tamed. That stallion still has all the strength it had when it was wild, but now its strength is under control. It is strength harnessed for its master’s use.

God doesn’t want you to be weak, but he does want you to be meek. The Bible teaches that meekness is one of the keys to stress reduction in your life.

Matthew 5:5 says, “Blessed are the meek, for they will inherit the earth” (NIV).

The Bible lists many benefits of meekness: The meek will be satisfied (Psalm 22:26); God will guide them (Psalm 25:9); they will become wise (Proverbs 11:2); they will be filled with fresh joy (Isaiah 29:19).

Here’s a simple definition of the word “meek”: Let go and let God. That is the essence of meekness. It’s surrendering, submitting, and agreeing to what God wants to do in your life. It’s letting God be God in your life.

Let go and let God. I don’t know a phrase that will do more for your health—physically or emotionally—than this phrase. If you begin to practice it in your life, it will relieve stress, eliminate worry, defuse anger, and end your hurt and resentment.

And as you submit to God, you’ll actually become stronger.

If you find yourself struggling today, start to develop meekness in your life. Let go, and let God.

[virtuous-leadership-school] The King must be Carefully Tended

AO: virtuous-leadership-school
Q: Borg
PAX: Mermaid, Otis, Spinner, Spellcheck
FNGs: None
COUNT: 5
WARMUP: Hot Coffee and opening prayer.
Everyone went thru the material before the meeting!
THE THANG: How are we preparing effectively with exercise.
The reason we maintain our exercise is outside of ourself.
Something about physical exercise makes you self-aware.
Tunnel vision is a key ability to stay on mission, but it obviously has a downside. Sometimes, men need other men to tell them when they need to step out of their tunnel.
– Personal stories leading into the topic of exercise.
– Importance of stretching, rest and recovery.
– Discussion of the term “fallow” and its importance to well tended productivity.
– Balance of activities.
– Atrophy.
– Fixes like orthotics can be helpful but can also cause weakness if over used.
– How does a man train all that needs to be trained?
– Sleep and trying to maintain an F3 schedule amidst life and night owl M’s
– Seasons for different levels of activity
– Fasting

ANNOUNCEMENTS:
March 3 – Quacken 6 year anniversary
March 7 – Lost Pearl AO Kickoff (Clinton)
March 28 – Escape From Haw Ridge – be sure to sign up early!
April 26 – Leadership School and CSAUP
May 17 – Hardship Hill

COT: Matt 16:24. Jesus lays out the plan chronologically to be able to stay on mission .
1. Train/deny yourself.
2. Work on getting the hard thing done.
the purpose
3. Stay focused on the purpose

Pain, Suck, and Awesomeness

AO: brickyard
Q: fast-n-easy (Nate Votta)
PAX: fast-n-easy (Nate Votta), Gmail, Gordie, Colonel (Alex Wallace), Biohazard (Jay Shepherd), Spellcheck, Otis, Bail Bonds, Chitchat (Pana), Appleseed, Alice, Strings
FNGs: None
COUNT: 12
WARMUP:
M.A.R.S x10
Overhead claps x10
Chinook x10
Tempo merkins x10
Little this little that

10 MM

THE THANG:
20 lines out and back
On the 5s we stopped and added to the MM
5,10,10,10,5

To the Gas station and line up according to age
19 MM

Stop off at the School for a Brickyard 7 Bearcrawl!

To the track
Seal claps x10
6MM
On the line for 1 merkin every 5 yards

To the splash pad
Line up according to age again
Split teams merkins/hop a lap
Between switching 5 MM each time (10)

To the vet clinic
5 MM
Bear crawl to HC and then lunge, along the way, tempos and. ATMs.

Back to the AO
10 MM
Grab your 6

Celebrate 100yrs birthday! Not sure who’s, but we celebrated it for them!
MARY:

ANNOUNCEMENTS:hardship hill, escape haw ridge

COT:
We lined up according to age 2 by being told to. We then on the 3rd time didn’t. So we had to pay the tax and line up. The 4,5 time we lined up. We are told that in life you must do this or that and you need to stay in your lane. And in some instances that may be applicable, but in life, if you want to do something or be somebody do it. If you want to accomplish something, do it. Do not let anyone tell you that you can not do it.