F3 Knoxville

Concrete Ladder

AO: shamrock
Q: slappy
PAX: Skidmark, Crawlspace, Flower Pot, LeBling, slappy, Dumpster Dive, Honeydew, Snaggletooth (Elijah Tafao)
FNGs: None
COUNT: 8
WARMUP:
– little baby arm circles forward and backwards
– big arm circles forward and backwards
– Grady corns
– Farleys
– Cherry pickers
– Calf stretches
– Runner stretch
– Mtn climbers
– Tempo squats
– 3 burpees
– Friendship fist bumps all around

THE THANG:
Grabbed a cmu and moved to the level parking lot next to Jesus. We did a heavy ladder workout with the following:
– 10 blockers
– 20 dips
– 30 man makers
– 40 mtn climbers
– 50 lunge w curl
– 60 OHP
– 70 heavy LBC
– 80 heavy squats
– 90 skaters
– 100 SSH
– 1 min plank hold
We worked our way back down the ladder but without a cmu until it was time to pack up.

MARY:
Nope

ANNOUNCEMENTS:
Uncovered is this Saturday. This is a convergence like no other. 7-8 at the Cove.

COT:
Joshua 24:15
“Choose this day whom you will serve”

Exploring the New Areas

AO: asylum-am
Q: Sawdust
PAX: Matlock (Bill Maddox), Fabio (Joe Hamilton), Tropicana, Coolio (Greg Fox), bluebird, Waffle House (Brady Greene)
FNGs: None
COUNT: 7
WARMUP: Plant the :shovelflag:

THE THANG: Ruck for 4.3 miles

MARY: No time for her today

ANNOUNCEMENTS: F3 UnCOVEred is this Saturday. Register if you’re going.

COT: Caught Woodpecker’s BOM

[westhillsotb] Donkey Kong

AO: westhills-ruck-otb
Q: Eliza
PAX: Mermaid, Borg, Brick, Single (Ryan Chambers), Humper ( Sam Hartness ), Steam, Eliza
FNGs: None
COUNT: 7
WARMUP: Cherry pickers, Willy Mays Hays, SLOW windmills, big arm circles

THE THANG: We weaved our way up the parking lot to moto hill and up and back down carrying various weights and sharing along the way. Rinse and repeat.

MARY: flutters, snow angels, 6 count burpees, turtles, Peter Parker’s

ANNOUNCEMENTS: uncovered on saturday

COT:

The most important conversations you’ll ever have are the ones you’ll have with yourself.

Be accountable. Be responsible. Slow down on your windmill cadence.

Short Circuit

AO: the-farm
Q: Butterknife
PAX: Aladdin, Mayberry, Choir Boy, Lightweight, Butterknife, Einstein
FNGs: None
COUNT: 6
Warm Up:
SSH
Windmills
Arm Circles forward and backward
Walking high kicks
Walking quad stretch
Bear 🐻 crawl in hi 👋 five bear 🐻 crawl out

Workout:
12 station circuit. 45 secs each station running a lap in between. Did sprinkle in some shuffles, high knees, butt kickers, and the upmost serious skipping.

Fighter Merkins
Curls w/ CMU
Tris w/ CMU
Agility Ladder drills
Thrusters w/ med ball
Flutter kicks
Kettlebell Swings 35lb
Mountain Climbers
SSH
BBS
Man makers w/ 20 lb dumbbells
Walking Lunges w/ CMU

COT:
NMTA Not Meant To Arrive
There are 4 Pillars of arrival:
Can’t arrive. This is a negative mindset. You don’t believe in yourself and we need to fix that immediately.

Has arrived. You’ve made it, now what?
You’re not trying anymore. Afraid to take chances, because you might lose the title. Do not stop. Continue to set goals!

Will arrive. Once XYZ happens, then I’ll be happy. There are people sitting in nursing homes right now, still waiting on XYZ.

Not meant to arrive. This is where we should all strive to be! Become the next best version of yourself. Enjoy the journey just as much if not more than destination.
My development has no end. There is always more to learn, always more to do, and you can learn from every situation and everyone.

Be “Blissfully Unsatisfied!” Brothers!

”Take delight in the Lord, and he will give you your heart’s desires.“
‭‭Psalms‬ ‭37‬:‭4‬ ‭NLT‬‬

Announcements :mega:
UnCOVEred this Saturday

Prayers:
Kathy
Gerand
Windex

[mountainbiking] Tour de Hastie

AO: mountainbiking
Q: Billy Goat
PAX: Abscess, Bling, Frosty, Gru Petr Hanousek, Sambo, @ChooChoo
FNGs: None
COUNT: 7
WARMUP: Ride down Margaret to Shadow Run ascent

THE THANG: Up Shadow Run to Yellow Jacket then the techy A,E,I,O,U over to Redwood, then Sidney Belle and up Remedy Hill and down Sugar & Rum to Sinkhole back to Sidney Belle up Hardwood and down Dryer to Sinkhole to Margaret and then up Mitchie’s Way and down View Park with a closing loop of Springarn

MARY:

ANNOUNCEMENTS: Q for a Wednesday is open.

COT:

– King Asa of Judah wanted to wipe out & destroy idolatry & direct people back to God

– But this was no easy task. So God sent a spirit upon Azariah to encourage King Asa with this verse

– “But you, take courage! Do not let your hands be weak, for your work shall be rewarded.” 2 Chronicles‬ ‭15‬:‭7‬ ‭ESV‬‬ bible.com/bible/59/2ch.15.7.ESV

– This verse has the power to keep us in the battle, the energy to keep us from quitting when life is tough. God is telling us if you endure, one day you will be rewarded. Not you “might” be rewarded but that you “will” be rewarded. God is ever present & knows your struggles – challenges at work, with family, finances, finding a job, health issues, disappointment, doubt.

– In this verse, no matter what or how long, God tells us to BE STRONG and not give up because we are not alone.

– Psalm 46:1 says “God is our refuge and strength, a very present help in trouble” Not help sometimes but a very present help

– Keep your Trust in Him and you WILL be rewarded.