F3 Knoxville

Grass is always greener

AO: asylum-daybreak
Q: Qbert
PAX: Brick, Choir Boy, Crawdad (Robbi Dickens), Dain Bramage (Will Olson), Drum Major, F3 Pluto ( Hugh Nystrom), F6, Hands, Veggie (Rylen Huddy), Lulu (Greg Huddy), lebowski, Toby
FNGs: 1 Toby
COUNT: 18
WARMUP:
Mosey long way to top second parking lot.
Light stretching at the lot.

THE THANG:
Light stretch:
Downward dog
Calf stretch
Glute stretch

Lunge to one light pole
Run two light poles
Karaoke to the right one light pole
Run two light poles
Karaoke to the left one light pole
Run two light poles
Burney one light pole
Repeat to the road

Run to quarry on the way to base camp
Grab a rock
20 curls
20 Tricep extensions
Repeat 10 of each

Jog to base camp 2x
10 big boy sit ups
Run to second large tree and back
Repeat

Run the path to the overlook
BSIA baby!
Run the loop
10 calf raises at the stairs
20 American hammers at the start
Repeat

Jog to the parking lot
Rock around the clock
Start at 6 o’clock run counter clockwise
At 9 o’clock – 20 squat jumps
Reverse direction run to 12 o’clock
12 o’clock – 15 dead bugs
3 o’clock – 10 hand release merkins
6 o’clock – 5 manmakers

Run to rose bowl
25 dips at top
25 LBC at bottom

Muscle beach
Mini Murph
25 pull-ups
50 merkins
75 squats

MARY:
Get comfortable being uncomfortable.
Don’t be afraid to fail.
Failure means you have put yourself in a position to learn and grow through experience.
Put yourself in a position to fail…fail fast, fail safe, fail forward…learn and grow from the experience.

ANNOUNCEMENTS:

COT:

CMU Fun

AO: brickyard
Q: Biohazard (Jay Shepherd)
PAX: fast-n-easy (Nate Votta), Gmail, Spellcheck, Colonel (Alex Wallace), Otis, Appleseed, Gordie
FNGs: None
COUNT: 9
WARMUP: baby arm circles, tempo merkins, tempo squats, cherry pickers, toy soldiers

THE THANG: 150, 50, 25 partner up
1 does
Boogaloop
Other partner does
Merkins
Squats
Rows
OH press
Curls
Nose busters
BB

10 burpees between sets

MARY:

ANNOUNCEMENTS:

COT: “no one cares!” Quit complaining and just show up – David Goggins.

Fun Farm Friday – Dark Mode Ultimate Football

AO: the-farm
Q: Lightweight
PAX: Aladdin, Bartman, Choir Boy, Einstein, Madoff, Mayberry, Badger, Oil Check
FNGs: 1 Oil Check
COUNT: 9
WARMUP:
We did

THE THANG:
Mosey around basketball court back to AO, grab gear and head to soccer field.

5 vs 4 Ultimate Football. Merkin every time the football hit the deck (it hit a lot)

MARY:
Ring of fire
V ups

ANNOUNCEMENTS:
Monday, West hills launch
Wednesday, Blue Grass launch
Tomorrow is the mud run

COT: Enjoy your family this holiday weekend!

Coupon Stash

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, Gmail
FNGs: None
COUNT: 3
WARMUP:
Ruck a lap around the park loop

THE THANG:
Ruck some more loops around Gresham Track. Think about IronPAX and October Sky (maybe that second part was just me)

Found some coupons but it looked like they were claimed.

MARY:
Stretch sesh

ANNOUNCEMENTS:
Marine Mud run tomorrow
Last PM workout of the season 9/2

COT:
Thoughts on “Beautiful Scandalous Night.”

Scandal = something that offends proprietary or established moral conceptions and disgraces those associated with it.
We don’t normally think that we are the cause of a scandal, espcially if we “follow the rules” and are generally “good people.” However, as it reads in Romans 5:8 “while we were still sinners, Christ died for us.” A simple concept, but a moral outrage if we understand it properly.

What did Jesus deserve? Honor, respect, adoration.
What did he get? Disgrace, disrespect, and a violent death.
Why? because we were enemies of God, according to Romans.

Should not the ones who were guilty be punished? Earlier in Romans it reads that there is “no one righteous” according to the law (3:9 and 3:23). Is God unjust to not deal with law-breaking offenders accordingly?

I’ll let Paul answer that question:

24 … and all are justified freely by his grace through the redemption that came by Christ Jesus. 25 God presented Christ as a sacrifice of atonement, through the shedding of his blood—to be received by faith. He did this to demonstrate his righteousness, because in his forbearance he had left the sins committed beforehand unpunished— 26 he did it to demonstrate his righteousness at the present time, so as to be just and the one who justifies those who have faith in Jesus.

AMRAP Everything

AO: bigball
Q: vanilla
PAX: Drive-thru (Mikel Towe), G-6 (Rick Kuhlman), Magic Mic (Jarrett Woodall), Swanson, vanilla, Wedding Singer, Tooth Fairy
FNGs: None
COUNT: 8
WARMUP: SSH, Arm Circles, Shoulder Taps, OH Claps, Squat and Reach, Temp Merks, and WMHs.

THE THANG: Mosey to L&N coupon pile.

Round 1: Arms (10 min AMRAP)
5 Alternating Merkins w coupon (2 ct)
10 Shoulder Taps (2 ct)
15 Skullcrushers
20 Curls
Run to back wall (rinse and repeat)

Round 2: Legs (10 min AMRAP)
5 Mucho Lego
10 Reverse Lunge
15 Lion Kings
20 Squat and Press
Run to back wall (etc)

Round 3: Abs (10 min AMRAP)
5 V-ups
10 Flutters (4 ct)
15 AmHam (2 ct)
20 Freddy Mercury (2 ct)
Run to back wall (etc)

MARY: none required

ANNOUNCEMENTS: new AOs launching, Tooth Fairy travels, 2F next Thursday at XUL

COT: Find the “new thing” only you can do