F3 Knoxville

[clinton-otb] Tabata Stations

AO: clinton-otb
Q: Bail Bonds
PAX: Colonel (Alex Wallace), Mathlete, flyball, Michael Foster (30 Second Warning)
FNGs: 1 Michael Foster (30 Second Warning)
COUNT: 5
WARMUP:
10 Burpees or 15 Merkins
SSH
TN Rocking Chairs
10 Burpees or 15 Merkins
Cherry Pickers
Triple Threats
10 Burpees or 15 Merkins
Arm Circles, forward and backward
10 Burpees or 15 Merkins
Shoulder Taps
Monkey Humpers
10 Burpees or 15 Merkins

THE THANG:
Tabata timer, 1 minute work, 15 sec transition, 7 stations:
1. 15# Ball Slams
2. 35# KB Thrusters
3. 25# Dumbbell Curls
4. Alternating 15# KB Swings
5. 40# Dumbbell Goblet Squat
6. LBCs
7. Burpees or Merkins

MARY:
Slowsy Jog
Plank Hold

ANNOUNCEMENTS:
Forg3 1/24-26

COT:
In the spirit of resolutions, make a resolution to focus on vs.22-23 and to steer away, repenting of, anything we may struggle with in vs. 19-21. Let’s keep showing up to build discipline and resilience in the physical, mental, and spiritual aspects of our lives, as we lead as men.

Galatians 5:19-23 NLT

[19] When you follow the desires of your sinful nature, the results are very clear: sexual immorality, impurity, lustful pleasures, [20] idolatry, sorcery, hostility, quarreling, jealousy, outbursts of anger, selfish ambition, dissension, division, [21] envy, drunkenness, wild parties, and other sins like these. Let me tell you again, as I have before, that anyone living that sort of life will not inherit the Kingdom of God.

[22] But the Holy Spirit produces this kind of fruit in our lives: love, joy, peace, patience, kindness, goodness, faithfulness, [23] gentleness, and self-control. There is no law against these things!

Rain day Tabata

AO: the-farm
Q: Bartman
PAX: Aladdin, Choir Boy, Einstein, Lightweight, Pew-pew
FNGs: None
COUNT: 6
WARMUP:
SSH, Rockettes, LBAC, cherry pickers

THE THANG:
Tabata. 1 circuit = 20 seconds on, 10 seconds rest x 8 rounds. 1 min rest between circuits.

The circuits:
– Burpee
– Freddie mercury
– Tony Hawk
– Georgia cheerleader
– Alligator merkin
– Monkey humper
– Heels to heaven

MARY:
ROF merkins starting at 5
1 min LBC

ANNOUNCEMENTS:

COT:
“Rejoice in the Lord always; again I will say, rejoice. Let your reasonableness be known to everyone. The Lord is at hand; do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.”
‭‭Philippians‬ ‭4‬:‭4‬-‭7‬

[the-pulpit] The 12 Pains of Christmas

AO: the-pulpit
Q: Sawdust
PAX: Betty, Smoked Pickle, Leland Robbins (Geiger), Ike, Chuck
FNGs: None
COUNT: 6
WARMUP:
– SSH
– Tempo Merkins
– Stretching
– Cherry Pickers
– Abe Vigodas
– Rockettes
– Tie-Fighters
– X-Wings

THE THANG:
The 12 Pains of Christmas –
1. [Partridge in a Pear Tree] Peter Parker Pickle Pounder
2. [Turtle Doves] Big Boys
3. [French Hens] Imperial Squat Walkers
4. [Calling Birds] Monkey Humpers (4-Ct.)
5. [Gold Rings] Burpees
6. [Geese a Laying] Sumo Squats
7. [Swans a Swimming] Hello Dolly
8. [Maids a Milking] Gas Pumpers
9. [Ladies Dancing] Dancing Bears (4-Ct.)
10. [Lords a Leaping] Jungle Bois
11. [Pipers Piping] Lt. Dans
12. [Drummers Drumming] Alt. Shoulder Taps (4-Ct.)

MARY: No time for her.

ANNOUNCEMENTS: Read the newsletter from the Nan’tan about an F3 Brother names Waldo

COT:
C.S. Lewis spoke at length about joy in his book Surprised by Joy

Luke 2:10 – But the angel said to them, “Do not be afraid; for behold, I bring you good news of great joy which will be for all people.”

Happiness & pleasure are fleeting and do not sustain. Joy however is deep in our souls. It comes from knowing the Almighty and His Love for Us. That does not mean that every path will be flat & wide. But carrying this Joy in our hearts will help us weather any storm.

Wet Monday

AO: asylum-am
Q: F3 Pluto ( Hugh Nystrom)
PAX: Double Wide, Cat Gut (Mike Davis), Cinco (Scott McGuire), Snitch (Cory Beilharz ), Waffle House (Brady Greene), P3
FNGs: None
COUNT: 7
WARMUP: 20 SSH, Arm Circles, Wayne Dunn

THE THANG
4 corners in parking lot – 5 burpees each corner + rotation of 20 merkins, 20 LBC, 20 CDD, 20 Squats R&R 3 times

Run to cloud : 10 box jumps + 10 incline merkins then run round building- R&R x 3

Go to picnic tables : 10 Picnic table pull ups and 20 dips plus run around R&R x 3

Go to Rock pile – 10 thrusters, 10 curls, 10 rows then run with rock to base of baby Everest and back. R&R x 3

What we still have 7 minutes!

Run to Baby Everest 1 burpee then run to top of hill and do 5 jump squats . R&R x 5

MARY: no

ANNOUNCEMENTS:

COT: Q shared recent experience with discussing what it is like to live life thinking about how your obituary is going to read …closed with lesson on humility

Be Consistent

AO: asylum-daybreak
Q: CRISPR
PAX: Crawdad (Robbi Dickens), Pusher, Veggie (Rylen Huddy), Jumbo(Carter Dickens), Pac-man, High Heels (Henry Ritchie), Drum Major, Choir Boy, lebowski, Waffle House (Brady Greene), Stripped, Swimmies (Nathan Chesney), Honeydew, CRISPR
FNGs: None
COUNT: 14
WARMUP: SSH, Rockettes, Cherry Pickers, other stuff

THE THANG:
– 10 Inch Worms – Run
– 20 Apollo Ono – karaoke
– 30 Mountain Climbers – Bernie
– 40 Imperial Walkers – karaoke
– Mosey
– 10 – Reverse lunch w/ high knees – bear crawl
– 20 Squats – long jump
– 30 Shoulder tap merkins – crab walk
– 40 American Hammers – super Mario
– Mosey
– 10 Romanian deadlift – run lap
– 20 Alt Plank rows – run lap
– 30 Freddy mercury – run lap
– 40 Georgia cheerleaders – run lap
MARY:

ANNOUNCEMENTS: Hot Toddy Triple Q next week

COT:

Brad Stulbeg:
Consistency is more important than intensity. If you win at consistency, you have a good chance of winning at everything else. Consistency means:

– Showing up on good days and bad days.
– Zooming out and playing the long game.
– Focusing on the process over outcomes.

James Clear:
If you want to maintain your sanity, reduce stress, and increase your odds of long-term success, then you need to plan for failure as well as focus on consistency. Research from Stanford professor Kelly McGonigal has shown that the number one reason why willpower fades and people fail to remain consistent with their habits and goals is that they don’t have plan for failure.

Planning to fail doesn’t mean that you expect to fail, but rather than you know what you will do and how you will get back on track when things don’t work out. If you’re focused on being perfect, then you’re caught in an all-or-nothing trap.
Meanwhile, if you realize that individual failures have little impact on your long-term success, then you can more easily rebound from failures and setbacks. Being consistent is not the same as being perfect.