F3 Knoxville

BSIA Baby

AO: asylum-daybreak
Q: Steam
PAX: Tri Delt, Lilydipper, Lizzy, Crawdad (Robbi Dickens), David Procopio (Two Shoes)
FNGs: 1 David Procopio (Two Shoes)
COUNT: 17
WARMUP:
– SSH: 20×4
– Windmill: 10×4
– Imperial Walker: 10×4
– Lunge: 10×4
– Body Builder: 5×4

THE THANG:
(Mosey up Picketts to the Coliseum)
1 – BSIA Challenge
– Here at the overlook
– B = 15 BBS
– Take a lap
– S: 15 SSH
– Take a lap
– I: 15 Imperial Walkers
– Take a lap
– A: 15 American Hammers
– Take a lap
(Mosey to the Lit Lot)
2 – Catch Me If You Can
– Catch Me If You Can
– 1 BB does 2 burpees while the other BB takes off in a Bernie
– After the BB doing burpees finishes his 2 – he runs to catch his BB and then the roles are reversed
– Rinse and repeat until you get to the other side + mosey back here to the starting point
3 – BB Slingshot
– HQ is here
– You and your BB will take turns doing further down and around the lit lot until you get to the opposite curb to the left
– Here: always be 10 merkins, 10 squats, 10 SSH
– 1 BB will run to the crosswalk and execute 1 burpee and run back
– When they get back, their BB will run to the next farthest crosswalk, do 1 burpee, and come back
– Rinse and repeat until you or your BB makes it to the last POC on the other side and back
(Mosey back to the Coliseum for BSIA #2)
4 – Broga w/Steam
– 10 dive bomber cobras
– Hold the cobra for 5 seconds
5 – Core 4 (15×4)
– Flutter kicks (Top door and back)
– American Hammers (Top door and back)
– Reach for the stars (Top door and back)
– Cockroaches (Top door and back)
(Mosey to the 🇺🇸)

MARY:
– Cherry Pickers + Willie Mays Hayes

ANNOUNCEMENTS:
– Convergence at Big Ball on 2/17 @ 7am
– GTE (GrowRuck Training Event) on 4/26-28

COT:
Show and Tell with Steam: New tat: “Temporary sacrifice for the greater good.”

3 components to this:
– Time: You have a specific # of days of life, no more no less. There’s nothing you can do to add to those days or subtract from them. Time is also the only non-renewable resource.
– Sacrifice: There are opportunities everyday to sacrifice things for the ones you love (big and small things). What are you willing to sacrifice for the things you love?
– Greater Good: What sacrifices are you willing to make for the greater good? Who or what is the greater good for you?

Here’s the peak of temporary sacrifice for the greater good: God sending his son to die and take our place on the cross so we could be redeemed and have access to our Heavenly Father. It was a temporary sacrifice for the greater good. The greater good? Us. God’s immense love for us activated this temporary sacrifice.

So here’s a takeaway – think about how you can live out temporary sacrifice in your life today, this week, this month, and this year.

The Zipper

AO: juco
Q: Erector
PAX: Love Shaq, Wanderer, Windex, Guardrail, Dart Gun, Mailbox, Waffles, Stye (Hal Phillips), Noodles, Booster, Wheelchair (Jonathan Perelman), Fetch, Erector
FNGs: None
COUNT: 13

WARMUP: 15 SSH, 15 Mountain climbers, 10 tempo merkins, 5 cherry pickers, 10 tempo squats, 15 imperial walkers
THE THANG: Mosey to JUCOmanjaro. At the first marker, begin the first exercise. Continue up the hill passing one marker and stopping at the next. Perform the second exercise and continue the pattern with the third. Repeat to the top.
-20 merkins, squats, 2-ct flutter kicks
Mosey back down and to the Maple Street parking lot. 4 corners: 10 burpees, run to the next corner, 20 Carolina Dry Docks, bear crawl to the next corner, 10 burpees, run to the last corner, and 20 derkins on the guardrail. Mosey to the corner of the Haslam center where the concrete benches are. Perform the following:
-10 split squats each side
-20 jump squats
-10 lunges each leg
-20 box jumps
Mosey back to the flag. Run to the first line, 5 burpees, back to start, run to the second line, and do 10 burpees, circle up.
MARY: PAX choice
ANNOUNCEMENTS: Big Ball convergence
COT: Have you ever heard of the “zipper merge”? This is where two lanes of traffic merge into one and cars take turns filing into one lane. This method requires both lanes to make space between themselves and the car in front of them to keep the merge going, allowing both lanes to smoothly move forward. Merging is usually accomplished in another way. Some cars will attempt to merge well before the merge point thinking they are being considerate. While other cars will “zoom” forward in the thinning lane that will end soon. At the same time, those merging early will be offended by those seemingly cutting line, though that may not be their intent. So, why the lesson on traffic merging? This is a practical example of how we might better treat our fellow mankind. It is not always easy to consider others when navigating our lives. Sometimes, we may judge others for not being considerate, or we may be offended when our offer of selflessness is taken advantage of. Sometimes, we may just be looking out for number one. I contend that if everyone considers others above themselves, we could more easily “merge” into the lanes of life. Someone’s gesture of kindness could be better recognized. Someone’s act of what appears to be selfishness may be given the benefit of the doubt. Both will help all move more smoothly through life.
‭‭Philippians‬ ‭2:3‭-‬8‬ ‭NASB1995‬‬
“[3] Do nothing from selfishness or empty conceit, but with humility of mind regard one another as more important than yourselves; [4] do not merely look out for your own personal interests, but also for the interests of others. [5] Have this attitude in yourselves which was also in Christ Jesus, [6] who, although He existed in the form of God, did not regard equality with God a thing to be grasped,[7] but emptied Himself, taking the form of a bond-servant, and being made in the likeness of men. [8] Being found in appearance as a man, He humbled Himself by becoming obedient to the point of death, even death on a cross.”

Change Up

AO: shamrock
Q: Voodoo
PAX: Commission, Stitch, Tinker, slappy, Mermaid, Glamper, Honeydew, Brick, KickFlip
FNGs: None
COUNT: 10
WARMUP:
Check
THE THANG:
CMU, Dora-style

2 partners alternate exercises but both CMUs must be used at all times. Completed 3.5 rounds with a set of Mary after each.

-Rows
-Wall squats
-OH press
-Toe merkins
-Curls

COT:
>From CS Lewis’ Screwtape Letters
I once had a patient, a sound atheist, who used to read in the British Museum. One day, as he sat reading, I saw a train of thought in his mind beginning to go the wrong way. The Enemy, of course, was at his elbow in a moment. Before I knew where I was I saw my twenty years’ work beginning to totter. If I had lost my head and begun to attempt a defence by argument I should have been undone. But I was not such a fool. I struck instantly at the part of the man which I had best under my control and suggested that it was just about time he had some lunch. The Enemy presumably made the counter-suggestion (you know how one can never quite overhear What He says to them?) that this was more important than lunch. At least I think that must have been His line for when I said “Quite. In fact much too important to tackle it the end of a morning”, the patient brightened up considerably; and by the time I had added “Much better come back after lunch and go into it with a fresh mind”, he was already half way to the door. Once he was in the street the battle was won. I showed him a newsboy shouting the midday paper, and a No. 73 bus going past, and before he reached the bottom of the steps I had got into him an unalterable conviction that, whatever odd ideas might come into a man’s head when he was shut up alone with his books, a healthy dose of “real life” (by which he meant the bus and the newsboy) was enough to show him that all “that sort of thing” just couldn’t be true.

How can you be on the lookout for these ordinary distractions?

Carry Heavy Things

AO: the-project
Q: Mathlete
PAX: Biohack, LeatherSquid, Ocho, Flying Dutchman, OBrother, Mathlete, Ghost Flag (F3Knoxville)
FNGs: None
COUNT: 7

WARMUP:
Tempo squats, LBACs, Grady corn, tempo merkins, mountain climbers, cherry pickers
THE THANG:
Heavy things: 45# plate, 35# plate, 60# sandbag, 55# Jerry can, 53# kettlebell, 35# kettlebell, 50# bucket of sand, 30# cat litter jug
pick up heavy things, take to a cone, do 15 of the exercise, carry back. Farmer carry on alternating hands as best you can.
exercises: toe merkins, blockees, LBCs, shrugs, OHP, Lunges, squats, thrusters, Rows
MARY:
Flutter kicks, protractors, basilisks
ANNOUNCEMENTS:
convergence, EfHR
COT:
doing hard things is inevitable. They will come find you, so instead go find them and practice. Grit isn’t an inborn trait, but a developed capability. I see hard things in three broad categories: physical strain (an F3 specialty), mental strain (such as enduring prolonged pain and discomfort e.g., fasting), and learning/changing strain (enduring doing things you’re not good at). Probably not airtight categories, but they help me sort out what I need to work on.
So get out there and do hard things so you’ll be good at it when the hard things comes and finds you.

Battle Ready

AO: brickyard
Q: Natty
PAX: Appleseed, Biohazard (Jay Shepherd), Gmail, Gordie, Simmons, Natty
FNGs: None
COUNT: 6
WARMUP: 21’s and Gmail cheated so we has a 10 Burpee penalty, Windmills, Cherry Pickers, OH claps, Seal claps, behind the back claps, air press, t-plank arm circles
THE THANG:
Round 1: start at AO 25 Hand release MKNS run to 0.0 mile marker for 50 BBS, run to car wash .25 mm 100 imp walkers
Round 2:
AO: 50 Bonnie Blair’s
0.0: 100 2 Ct man makers
.25: 150 SSH
Round 3:
AO: 75 shldr taps
0.0: 150 Am hammers
.25: 200 squats
Round 4:
At AO: 10 burpees and 40 monkey humpers

MARY: no time
ANNOUNCEMENTS: pray for Fast and his widdle ankle, Appleseed and his leggings, all the pregnant wives and for strength in resisting temptation big and small
COT: use the full armor of God when facing temptation Ephesians 6: 10-11