F3 Knoxville

That one with the Dora and a CMU

AO: the-farm
Q: Lightweight
PAX: Bartman, Aladdin, Einstein, Oil Check, Pew-pew
FNGs: None
COUNT: 6
WARMUP:
We did.

THE THANG:
Dora 300/200/100
Presses, rows, Curls. – partner ran
Dora 200/150/100
Squats, BBS, Merkins – different modes of travel rifle carry, side carry, Bernie

Partner work: presses and curls- count down from 10, passing cmu to partner after each set

MARY:
Ring of fire

ANNOUNCEMENTS:
Read newsletter
COT:
Keep everyone traveling and those hurt by the storm in your prayers

IPC week 4: the most bestest

AO: juco
Q: Haggis
PAX: Butterknife, Fetch, Booster, Data, Wanderer, Lt. Dan, Guardrail, Mailbox
FNGs: None
COUNT: 9
Warmup

SSH x 20
IW x 15
Merkins x 10
Don Quixote x 10
Moroccan Night Club x 10

Thang:
Week 4 IPC
Buy in 200 m run
Round 1-8 work 30 reps
200 m run
Remaining time burpees

Each rd is 5 min
Rd 1: Freddy Mercury
2: Pickle Pounder
3: Flutters
4:Plank Jacks
5: Monkey Humpers
6: Squats
7:LBC
8: SSH

Great work by all and awesome encouragement on the run

COT: Last week Lil’ Spice mentioned a Christian artist named Andrew Peterson. I recognized the name, not by music but by his writing. He wrote a 4 book miniseries entitled The Wingfeather Saga that tells the tale of a family of kids who must learn about life in the midst of strife.
In one chapter an idea struck as very poignant. The idea is to be the Moon in the darkness. To be a light for those who are struggling. I talked about how the moon has many phases that shows different brightness. We also reflect that same brightness, sometimes Full, sometimes waxing or waning and sometimes new and just showing a sliver. Sometimes it’s obvious that we are good men, husbands, fathers, leaders and other times when we struggle to see a way for ourselves. So when you’re bright, shine for those who struggle and when you struggle find that bright light and ask for help.
Guardrail also mentioned that the moon doesn’t provide light but gives off the reflection of the sun, so, in this metaphor, be a reflection of the Son.

Prayers for those struggling through what life has going on including cancer, health, storm recovery and so much more

Prayer
Pledge
picture

:flag-scotland:

What is Ladder

AO: dogpound
Q: Ribbed
PAX: Ribbed, Madoff, Bungee, SlideRule (Stephen Sloan), La-Z-Boy (Zac Smith), Snitch (Cory Beilharz ), Lightweight
FNGs: None
COUNT: 7
WARMUP: 7 SSH
3 Cherry pickers

THE THANG:Mosey to the bathhouse and start the ladder work.

12 BBS
11 Mountain climbers
10 shoulder taps
9 Merkins
8 Squats
7 Flutter kicks
6 CDD
5 Box Jumps
4 Hello Dolly
3 Imperial squat walkers
2 HR Merkins
1 Burpee

MARY: Stretching with Ribbed

ANNOUNCEMENTS:

COT: Psalm 23
A Psalm of David.
23
The Lord is my shepherd; I shall not want.
2
He makes me lie down in green pastures.
He leads me beside still waters.[a]
3
He restores my soul.
He leads me in paths of righteousness[b]
for his name’s sake.
4
Even though I walk through the valley of the shadow of death,[c]
I will fear no evil,
for you are with me;
your rod and your staff,
they comfort me.
5
You prepare a table before me
in the presence of my enemies;
you anoint my head with oil;
my cup overflows.
6
Surely[d] goodness and mercy[e] shall follow me
all the days of my life,
and I shall dwell[f] in the house of the Lord
forever.[g]

IPC Week 4 (FINAL)

AO: brickyard
Q: Bail Bonds
PAX: Gmail, Spellcheck, DoorKicker, Appleseed, Gordie, Simmons, Juan Valdez, Otis, Biohazard (Jay Shepherd)
FNGs: None
COUNT: 10
WARM UP:
Cherry pickers
Tempo Merkins
Tempo Squats
Overhead Claps
Seal Claps

THE THANG:
IPC Week 4
Round 1) 0:00 – 5:00
Run 200 m
30 Freddy Mercury’s 2-count
Run 200 m
Burpees until 5:00 mark

Round 2) 5:01 – 10:00
Run 200 m
30 Pickle Pounders
Run 200 m
Burpees until 10:00 mark

Round 3) 10:01 – 15:00
Run 200 m
30 Low Flutter Kicks 2-count
Run 200 m
Burpees until 15:00 mark

Round 4) 15:01 – 20:00
Run 200 m
Plank Jacks
Run 200 m
Burpees until 20:00 mark

Round 5) 20:01 – 25:00
Run 200 m
30 Monkey Humpers
Run 200 m
Burpees until 25:00 mark

Round 6) 25:01 – 30:00
Run 200 m
30 Squats
Run 200 m
Burpees until 30:00 mark

Round 7) 30:01 – 35:00
Run 200 m
30 LBCs
Run 200 m
Burpees until 35:00 mark

Round 8) 35:01 – 40:00
Run 200 m
30 Side Straddle Hops
Run 200 m
Burpees until 40:00 mark

MARY:
No time

ANNOUNCEMENTS:
Nothing

COT:
Prayer requests and discussions on living life with our language and actions as Christ followers.

Heavy Dora to Form us

AO: the-project
Q: Mathlete
PAX: Tom Tom, OBrother, Ocho, Biohack, Flying Dutchman, Mathlete
FNGs: None
COUNT: 6
WARMUP:
cheerleaders, mountain climbers, LBACs, TN rocking chairs, Catalina wine mixers, Moroccan nightclubs, Imperial Walkers, cherry pickers

THE THANG:
Mosey to pool wall and knock out 5 wall ups and a nickel mucho chesto
Mosey to the block pile and load up
Mosey to the theater for Dora: 150 OHP, 100 rows left, 100 rows right, 150 good mornings, 150 tricep extensions, 200 squats
Head back to the flag
MARY:
No time
ANNOUNCEMENTS:
Family workout Saturday at 8!
COT:
Spiritual formation is not optional. Every person is being formed from their birth until their death. The only option we have in the process is whether to engage with it intentionally. I recently read a book, Practicing the Way by John Mark Comer, that I thought offered a useful model for understanding what forms us. He divides the process into 6 key factors: Habits, Relationships, the Stories we tell ourselves, and Environment – all these things happen over Time and through Experience.
Of these, I found the idea of Stories to be especially impactful. Often we tell ourselves stories about who we are, why we are here, what we are trying to do, what we are good at, what we are bad at, and others. It’s important to remember that these stories not only remind us of where we came from but also shape our future. The stories we believe can dictate the story that we live out. And much like habits, these stories can be changed for the better. I don’t mean that you should fabricate a fantasy, but you can change the way that you interpret the events and circumstances of your life. You can see your hardships as trials that lead to growth and strength. You can see your blessings as opportunities to bless others rather than a treasure you need to protect from enemies. That can change the very lense by which you see the world.