F3 Knoxville

Author: BackBlasts

[mountainbiking] Aspiring Hearts (physically & internally)

AO: mountainbiking
Q: Billy Goat
PAX: Bling, Imaginary, Tank (Chris DeFranco), Sasquatch (Greg Blackmon), Hootie, Otis, Abscess, Billy Goat
FNGs: None
COUNT: 8
WARMUP: Up to the pump track while we waited on Bling

THE THANG: Started out on Perseverance to Challenger with a little divergence on to Opportunity (CVTA) then Ridge to South Renegade then bomb down North Contender to To-Hi to Vim & Vigor and then climb back up on Relentless Ridge and then down to the park.

MARY: A great cardio workout with good mix of riders with some breaks for a little convrosation.

ANNOUNCEMENTS: Need a Q for Thu

COT: Matthew 23:25 – Many focus on what the world sees of them on the outside but Jesus teaches us to focus on what’s in the heart on the inside. If you do this, you won’t need to focus on the outside because the inside will take care of the outside in the process.

Weights and hills

AO: the-farm
Q: Gibbler
PAX: Einstein, Gibbler, Lightweight, Waxjob
FNGs: None
COUNT: 4
WARMUP: some stuff

THE THANG: move CMUs up and down a hill. Runs in between with abs and easy ups

MARY: mixed in

ANNOUNCEMENTS: welcome back Waxjob from Italian adventures.

COT:

A Leap of Faith

AO: asylum-daybreak
Q: Crash Dummy
PAX: Lilydipper, Crash Dummy, Crawdad (Robbi Dickens), Doubtfire (Nick Bond), Kung Blue, Mr Jinxy, Tropicana, Dain Bramage (Will Olson), High Heels, Snitch (Cory Beilharz ), Honeydew, Veggie (Rylen Huddy), Jumbo(Carter Dickens), Pac-man, Labowski
FNGs: None
COUNT: 16
WARMUP: Side Straddle Hops – 20, Cherry Pickers – 5, Good Mornings – 5, Tempo Squats – 5. Runner’s Stretch, Fire Hydrants, Donkey Kicks, Cat-Cows, Run the perimeter (facing the same direction)

THE THANG: 1st POC – Mini Cardiac: Battle Buddy Up! Partner 1, Bernie up the hill & back. Partner 2, reverse lunge. x5.

2nd POC – Cardiac: Suicides – Start w/10 Squat Jumps at bottom. Run to the 1st bend. 10 Merkins. Run back Down. 10 Squat Jumps. Run up to the 2nd Bend. 10 Merkins. Run back down to the bottom. 10 Squat Jumps. Run to the bench at the top. 10 Merkins. Run back down to the bottom. 10 Squat Jumps.

3rd POC – BSIA: Battle Buddy – Partner 1 – Burpees. Partner 2 – sprints around. 2nd lap. SSH. 3rd lap. Imperial Walkers. 4th lap. American Hammers.

4th POC – Toilet Bowl/Bidet: PAX Choice. Either Sprint up & around or head back to AO.

MARY: None

ANNOUNCEMENTS: None

COT: Growing up, my friends & I loved to drive up to Townsend, to the Wye, & jump off the cliffs into the water. The toughest part was not the jump itself but thinking about the jump. For the guys who are out here, that want to Q but might be overthinking it, I say, take that leap of faith and JUST DO IT!. It gets a little easier each time.

Modified Murph

AO: brickyard
Q: Appleseed
PAX: Spellcheck, Biohazard (Jay Shepherd), Gmail, fast-n-easy (Nate Votta), Appleseed, flyball, Gordie, Jim Norris, Otis, Recoil (Blake Conley), Strings (2.0), Bruce Lee, Pop Wizz
FNGs: 1 Pop Wizz
COUNT: 13
WARMUP:

SSH, this/that, toy soldiers

THE THANG:

Murph: see below image

MARY: none

ANNOUNCEMENTS: none

COT: what makes a hero? Preparation and surrender to the mission.

[lostpearls] Last Day as a Bachelor

AO: lostpearls
Q: Papa Lock
PAX: 30 second warning, flyball, Bail Bonds, Mooch, Gmail, Papa Lock, Hosed, Squeaks, Lax, Dogman
FNGs: 2 Lax, Dogman
COUNT: 10
WARMUP: Basic Stretches

THE THANG: Ruck Around and Find Out!

MARY: Cherry Pickers

ANNOUNCEMENTS: Dad Camp Aug 15-17

COT: Nehemiah said, “Go and enjoy choice food and sweet drinks, and send some to those who have nothing prepared. This day is holy to our Lord. Do not grieve, for the joy of the Lord is your strength.” (Nehemiah 8:10, NIV)

The Joy of the Lord. It seems like Christians are more comfortable touting Jesus for being a man of sorrows, acquainted with grief, than we are with Jesus being a man of joy, acquainted with jubilation and celebration. If “the joy of the Lord is your strength,” a lot of us are a lot weaker than we need to be. Humorlessness is a malignant tumor on the soul. Interpreters think Sarah laughed because she was old and pregnant. I suspect Sarah was old and pregnant because she laughed. You need at least thirty deep laughs a day to keep healthy. Primary health ingredients in a “total wellness program” include love, faith, trust, hope … and laughter. We need to prescribe these medicines. I wonder why so many Christians would rather be on the “whining side” than on the “winning side?” You’d think the Bible had said, “Blessed are the moaners.” Jesus laughed and continues to laugh. Has it ever bothered you that in Michelangelo’s Sistine chapel portrayal of heaven no one is smiling? To be sure, putting on the mind of Christ means more than putting on a happy face. There is nothing that makes me sicker than a “happy face” faith. Joy has deeper dimensions than happiness or hilarity. Joy drives away all despair but not all depression. We will get depressed. Faith enables the dreary soul to become dreamy again through the power of these four words: “it came to pass.” It took God three days to turn the worst for Jesus into the best. Should I expect better from God for myself? Wait three days. Give God time to work on your behalf. Life is filled with nail-biting finishes, downcast days, and Titian-toned darkness. But joy always comes in the morning.

(Leonard Sweet in Soul Salsa, pages 187-188)