F3 Knoxville

Go the extra mile

AO: shamrock
Q: Anchorman
PAX: Anchorman, Crawlspace, slappy, Squatter, Mermaid
FNGs: None
COUNT: 5
WARMUP:
SSH, Head roll, Slow big arms circles, run in place, high knees, butt kick, over the gate, cherry pickers, toe merkins, calf stretch.

THE THANG:
Core: 30 seconds each
– V-up right hand to left foot
– reverse
– Plank donkey kick
– reverse
– Pilates 100 or actually 75
– Plank merkins
– 5-Circles toes up
– Plank knee touches
– Slow rider
Upper Bod:
– 5 Burpees
– 10 Merkins
– 15 Dry Docks
– 20 Baby arms
– 25 Moroccan Night Clubs
– Repeat for another round
Legs:
– 30 sec wall sit
– 30 Twinkle Toes
– 30 Squats
– Repeat
Core round 2
– we did a repeat of the core workout

MARY: Dealers choice

COT:
Matthew 5:41
And if anyone forces you to go one mile, go with him two miles.

There is an episode of “The Chosen” season 4 I think where the Jesus character instructs his followers to carry the Roman soldier’s gear all the way to the city gates. This causes them to end up walking an additional 4 miles because they had to go back and get their own gear.
I found this on the Bible app:
“Jesus does not tell his followers to shrink and wither, even to the slap or the lawsuit or the abuse of authority. He tells them to demonstrate strength by freely giving away more than an enemy can take. This is a demonstration of power in the guise of submission. This kind of response makes it possible for God to demonstrate his goodness even in the face of those with the most evil intent.

CMU Cross Fittish part deux

AO: brickyard
Q: Natty
PAX: Colonel (Alex Wallace), Gordie, Simmons, flyball, Jim Norris, Natty
FNGs: None
COUNT: 6
WARMUP: windmills, cherry pickers, OH & Seal claps, little baby arm circles, tempo incline mkns on CMU, tempo tricep dips in CMU, quad stretches, boogaloop

THE THANG: all with CMU’s: front sqts, back sqts, OH sqts, thrusters, single arm sqt (B), weighted pistol, sumo deadlift, suitcase deadlift (B), conventional deadlift, full clean, clean n jerk, shoulder press, good mornings, Russian k bell swings, Murican k bell swings, single arm k bell swings, sit ups with anchor, weighted sit up w OH press, sumo deadlift rows, toe taps, lateral jumps, plyo mkns, decline mkns, Carolina dry docks on CMU, incline mkns, box jumps, lunges, OH lunges, heel taps, hand stand around the world, farmer carry

MARY: time up

ANNOUNCEMENTS: prayers for Chucks son, Simmon’s in laws, Gordies youth at resurrection, colonels job hunt

COT: don’t follow people that don’t speak positively or are filled with hate, break the habit of the habit. Mathew 7: 15-16 don’t follow false prophets. I will share in a separate post 13 Leadership Lessons from Ted Lasso

Just Another Asylum CMUsday at the Pav-Lov

AO: asylum-am
Q: Sawdust
PAX: Matlock (Bill Maddox), Fabio (Joe Hamilton), Grandslam, Pac-man
FNGs: None
COUNT: 5
WARMUP:
– SSH
– Stretching
– Abyss Merkins
– Cherry Pickers
– Abe Vigodas
– Rockettes
– Tie-Fighters
– X-Wings
– 5 Burpees

THE THANG:
– AMRAP with one PAX as the timer with various routes around the Pav-Lov.
– Each Station was done twice with a selection of :cmu: exercises, then the Q grabbed new exercise with the :cmu: for another 2 rounds.
– Exercises Included:
– Man Maker Blockees
– Weighted Lt. Dans
– Weighted LBCs
– Weighted Hello Dollys
– Weighted Flutter Kicks
– Lawn Mowers
– Squat Thrusters
– Wood Choppers

MARY: Sumo Squats & Gas Pumpers

ANNOUNCEMENTS:
– Bromance Lunch at 11:30 in Jim ‘n Nicks
– Escape from Haw Ridge – Make a team

COT: Reviewed James 1:17 and reminded the PAX to remember not just your wife or girlfriend on Valentines Day. Remember your first valentine (Mom) and your legacy valentines (your children & grandchildren).

Tuesday Tuesday

AO: shamruck
Q: Mermaid
PAX: Eliza, Honeydew, Glamper, Crawlspace, Mermaid
FNGs: None
COUNT: 5
We managed to avoid the worst of the rain, and toured Gulf Park, Dutchtown, and CAK. A few hills were just an obstacle along the way.

The COT was centered around a passage from the Q Source.

“The order of the Get Right (1-Fitness, 2-Fellowship and 3-Faith) is prescriptive, not random. Although it might seem philosophically that Faith should come first and that Fellowship should precede Fitness, that just does not turn out to be true as a practical matter.”

You have to get right before you can do the other things.

Matthew 16:24 supports the above statement.

“24 Then Jesus said to his disciples, “Whoever wants to be my disciple must deny themselves and take up their cross and follow me.”

Before we can “follow” Jesus, we are called to deny ourselves aka Get Right, then take up the cross, then follow him.

How are you going to Get Right?