F3 Knoxville

[karns-otb] Week 3

AO: karns-otb
Q: Voodoo
PAX: Roy Nicaud, Kevin (Miss Piggie), Betty, Munge, Sawdust, KickFlip, Power Wheels
FNGs: None
COUNT: 8
WARMUP:
-SSH
-Harry Rockettes
-Up/Down Dog
-M Phelps

THE THANG:
Dora Style
-50 dirty hookups
-100 flamingos (ea/leg)
-200 flutter kicks

Partner mosey around field house

-t merkins (each side)
-100 snow angels
-200 side lunges (100/per)

Partner mosey to parking lot and back

MARY:
-flutter kicks
-box cutters

ANNOUNCEMENTS:
Week 4 next Wednesday, same time and place

COT:
Spent time talking through the F3 mission and core values.

Farmer Digger

AO: brickyard
Q: Gmail
PAX: Natty, Simmons, Spellcheck, fast-n-easy (Nate Votta), Gordie, Drop Zone, Biohazard (Jay Shepherd), Dilbert
FNGs: None
COUNT: 9
Warm-up
Side Straddle Hops Toy Soldiers
Cherry Pickers Claps: OH, Front
Arm Circles Merkin Jacks (split at the bottom)
The Thang
Series W/ CMU – 4 rounds
10 Grave Diggers IC on 4 count
10 lunges out OYO Single count
Bear crawl back
run a lap, light mary waiting on 6
Dora: Exercises & Farmer Carry
125 Presses (standing)
250 Rows
500 Bench Presses (lay on back)

Mary
CMU Side Bends J-LO
Flutter Kicks CMU OH Merkin Manmakers (pull CMU through)
ANNOUNCEMENTS:
2.0 W/O this Saturday. bring them young boys if you got em. we’ll split after the warm-up and come back together for the COT.
COT:
“To give anything less than your best, is to sacrifice the gift.” -Steve Prefontaine – He was an American long distance runner who set every distance record between 2k – 10k meters between 1973 – 75. Died at age 24 after driving home from a party. Colossians 3:23 Bible Verse Sign | Whatever You do, Work at it with All Your Heart, as Working for The Lord, not for Men.

Blocks and Form

AO: the-project
Q: OBrother
PAX: Ocho, Erector, Comfort Zone, 3-Peat (Carlos Rodriguez), Tom Tom, Munge, Papa Lock
FNGs: None
COUNT: 8

WARMUP: Tempo Squats, Moroccan Nightclubs, Projectivators, Cherry Pickers

THE THANG: Ran to the concrete blocks, started with some Good Mornings

Went through exercises explained the form and answered questions followed by a 1 minute work , 15 sec rest, 1 minute work, 15 sec rest, 1 minutes work of each exercise. Exercises done were:

Goblet Squat
Curls
Lunge
Upright Row
Deadlift (with extra weight provided by Black Betty and John Henry to feel the form)

Run break for some Cardio between Row and Deadlift

COT: Discussion of Courtesy. I was a Boy Scout ages ago and I always wondered why the Scout Law listed that a Scout was both Courteous and Kind. Aren’t those the same thing. Now that I’m older, I see that Courtesy is how you treat someone and Kindness is why you treat someone that way. You can be courteous without being kind (see the Southernism ‘Bless your heart’) and kind without being courteous (Papalock used the example of the old man in the movie Gran Tarino). Courtesy helps people interact without misunderstandings. I used the example of the internet as an area where Courtesy can be lacking and it be source of contention and strife. Ocho pointed out that both Courtesy and kindness can be viewed as proceeding from viewing everyone as made in God’s image and worthy of that respect.

Card Shark Time

AO: asylum-am
Q: Dung Beetle (Scott Kimsey)
PAX: Pac-man, TRC/Crab legs, Hands, Snitch (Cory Beilharz ), Matlock (Bill Maddox), Sawdust
FNGs: None
COUNT: 7
WARMUP:
Unconventional Good Mornings

THE THANG:
Dealing of cards with reps by value and exercises by suit:
– Hearts = Hand Release Merkins
– Diamonds = Dips
– Spades = Step-Ups
– Clubs = Crunches

COT: Ecclesiastes 3:1-8

1 There is an appointed time for everything. And there is a time for every [a]event under heaven—

2 A time to give birth and a time to die;
A time to plant and a time to uproot what is planted.
3 A time to kill and a time to heal;
A time to tear down and a time to build up.
4 A time to weep and a time to laugh;
A time to mourn and a time to dance.
5 A time to throw stones and a time to gather stones;
A time to embrace and a time to shun embracing.
6 A time to search and a time to give up as lost;
A time to keep and a time to throw away.
7 A time to tear apart and a time to sew together;
A time to be silent and a time to speak.
8 A time to love and a time to hate;
A time for war and a time for peace.

Bday Relay of Misery

AO: shamrock
Q: Base Salary
PAX: Baby Boomer, Anchorman, Brick, slappy, Eliza, Ghost Flag (F3Knoxville), Toretto, Steam, Drum Major, Pusher, Curveball, Nacho Libre, Stitch, LeBling, Base Salary, Band Camp, Jardet, Commission, 2.0 Stiff Arm, 2.0 Stunner
FNGs: None
COUNT: 19
WARMUP:
SSH IC
Baby arm circles IC
Cherry Pickers IC
Downward/Upward Dog
Indigenous people run the field the long way
THE THANG:
Groups of 6 relayed through 5 stations.
Starting at the Flag side GoalLine- 50 yard Sprint, 20 yard Bernie, 20 yard mosey, 10 walk—> high plank/ low plank transitions @ far goalin—> Car. dry Docks & Mtn. Climbers @ stairs at bottom of bleachers —> modified stadium run to press box platform—> monkey humpers/imperial Walkers @ pressbox platform —> modified stadium run down ramp—> dips/SSH @ wall—> perfect merkins @ start point —> rinse & Repeat
MARY:
Superman/Banana
ANNOUNCEMENTS
Ghost flag has been stolen by Asylum PM.
COT:
Even since before arriving in the NFL, Deion Sanders had a swagger and arrogance about himself, something that continues to show up in sports headlines today. As a coach he gets more criticism for his comments, but as you look past the flash you see that the comments and actions are calculated and methodical. It’s his confidence coming through and speaking his future into existence.
I find myself desiring that level of confidence too. At a sales conference he said this (paraphrasing) ‘no one saw my biggest plays, because they happened at practice. There were no cameras when I made my biggest plays. I practice like I played, so when I played it was practice.’
Ephesians 6:10 reads “Finally, be strong in the Lord and in his mighty power” before detailing the armor of God. This is our practice and our confidence. That we trust in, lean on, and follow the guidance of the Lord in all times. We do it during good times and the blessings, so that when we hit trials and struggles we have practiced and are prepared to trust in his mighty power. That is our confidence in Him.
Through all of the braggadocios comments Deion has also been quoted saying this: “I don’t care what they say about me when I’m through with sports. I don’t want to be known as anything else in life but a great father.”