F3 Knoxville

Happy 45 to Madoff

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AO: dogpound
Q: Madoff
PAX: Nixon, Mayberry, Earmuffs (Dan Studt), Aladdin, Bartman, Einstein, Junk (Sam Yoakum)
FNGs: None
COUNT: 8
WARMUP:
45 SSH
15 Lil Baby Arm Circles + 15 Lil Baby Arm Circles + 15 Grady Corns
THE THANG:
Tabata Style – 45 secs work 20 seconds rest for 5 rounds
1. Iron Mikes
2. Push up to Squat
3. Prisoner squats
4. Dead bugs
5. Mario jumps up the hill and jog back
6. Seated jump

MARY:
1 min of Knoxville Cherry Pickers or Choose your own stretch
ANNOUNCEMENTS:
None
COT: Shared that our unique experiences in our lives make us who we are and give us wisdom for the people God has placed around us. Hoped to encourage everyone to trust their wisdom and experience, keep learning, and keep imparting your uniqueness to your Family, Community, and Friends.

Put it in reverse Terry

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AO: shamruck
Q: Mermaid
PAX: Eliza, The Situation, Honeydew, slappy, Tonka, Mermaid
FNGs: None
COUNT: 6
We mostly avoided the rain while taking the old faithful route in reverse. Tonka and I managed one lap around the school before 0515, and the group added another at the end as we were killing the last few minutes.

In my men’s bible study last night, we are in Acts 2 (I don’t want to go too deep here because you get into some controversial theology), and this analogy was shared with the group. Dave Grohl of the Foo Fighters recently canceled his tour to deal with the backlash from an affair that bore a child. Grohl has been known as a family man and this was devastating news for his family & fans, enough to cancel the tour. While Grohl did not issue a public apology, he did issue this statement:

“I’ve recently become the father of a new baby daughter, born outside of my marriage. I plan to be a loving and supportive parent to her. I love my wife and my children, and I am doing everything I can to regain their trust and earn their forgiveness. We’re grateful toward all the children involved, as we move forward together,”

While he did not issue a public apology, and I’m not sure he needed to, he did not make any excuses. He owned his transgression, and made no excuses. Too many times, we are quick to be defensive and assign blame. I do this with my wife, and she gets so mad at me. She holds me accountable and I get defensive and explain away the problem instead of just saying you know … you are right. We (me) are too quick to assign blame, instead of just being a man and owning our transgressions no matter how great or how small. I don’t condone Dave Grohl’s actions, I don’t even know the man, but I respect that he is taking responsibility, and that he is owning the path to forgiveness with is family and others involved. I think that is a pretty good model for each of us to consider when faced with forgiveness, step up be a man, own the situation, and whatever consequences come with it.

H&R Block

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AO: asylum-am
Q: Hands
PAX: TRC/Crab legs, Grandslam, Hands, Matlock (Bill Maddox), P3, Pac-man, Sawdust
FNGs: None
COUNT: 7
WARMUP: SSH, froggy squats, split jacks, tie fighters, broga

THE THANG: One partner takes off with a farmer carry, other partner stays and knocks out 20 Merkins, gets up, runs to catch other partner and they swap out. Did this up to the overlook.
Then did Dora’s. 100 curl/press, 150 swings, 2 rounds of blockies. Mode of transport was bear crawl, lunge, then broad jump.
Catch the farmer if you can back to the AO but this time the exercise was 5 up/downs.

MARY: 10 weighted Lt. Dan’s
Pushed P3’s dangerously sharp new CMU around the parking lot to try to dull it down a bit.
30 4 count little blocky crunches

ANNOUNCEMENTS: CSAUP and Hardship Hill coming. Asylum AM Night at the Smokies. Birthday party at P3’s (limited parking, juice, and cupcakes available).

COT: Victory can be a defeat and defeat a victory. Good uses all things for a greater good as his ways are not our ways.

How to file

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AO: the-project
Q: Mathlete
PAX: Ocho, Baby Face, Biohack, Nosedive, Erector, Munge, TombRaider, Patch Adams, Mathlete, Tom Tom
FNGs: None
COUNT: 10
WARMUP:
SSH, tempo squats, LBAC, tempo merkins,
THE THANG:
On the back porch: 2 minutes max merkins – this is your income. Double check your W2 by doing your income x2 squats
Mosey to the pool wall and get your dependent info from the top of the fridge with 8 Wall-pees
Mosey to the playground and get your deductions: 3 sets of 5x pull ups and 20x BBS
Mosey to the parallel bars and let yourself down easy when you realize you’re using the standard deduction: 2 sets of 15 inverse rows and 20 Freddie’s
Mosey to the bell and do some calculations: hold a plank for 40 seconds while you calculate the percentage of your outcome, then do the reps.
– 10% diamond Derkins
– 25% step ups
– 30% dips
– 43% split squats
Take it to the post office by making a lap.
But you forgot to write the check, do 25% burpees
Now run it back to the flag
MARY:
Box cutters, basilisks, flutter kicks
ANNOUNCEMENTS:
Hardship Hill, Forg3 Ascents
COT:
1 Timothy 6:10, Luke 18:18-27
Money is necessary, but we must be careful about our relationship with it. As Paul points out, money is not the root of evil, but the Love of money. This requires constant regrounding and cross checking. In my experience, one of the most helpful actions you can take to support a healthy relationship with money is to make giving your top priority.

Madoff 45 (and various other names)

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AO: the-equalizer
Q: Madoff
PAX: Bookman, Stripped, Cheney, Headgear, Snowbird, Smithers
FNGs: None
COUNT: 7
WARMUP:
45 SSH
Jog to the Smokehouse for CMUs
THE THANG:
Tabata-Like 45 sec work, 20 sec rest, 5 sets per round
– Plank Pull Throughs
– American KB Swings
– Farmer Carry Squat Taps
– Twist and Push Out
– Freddie Mercury (last set GA cheerleaders)
– American KB Swings (4 sets and called time)
MARY:
None
ANNOUNCEMENTS:
None
COT: Happy Birthday to Madoff 45! Shared a thought about memories and how they fade so all we can do if take in every moment and enjoy it. Keep pushing to be better.