F3 Knoxville

Relay Bombs

AO: thequacken
Q: Herbie
PAX: FixerUpper, Z-Pack, Gmail
FNGs: None
COUNT: 4
WARMUP:
20x SSH
15x LBAC forward and reverse
15x Overhead Claps
Little of This Little of That
10x Tempo Squats

THE THANG:
Mosey to the bottom of Panda Express

Lunge to Gresham

Relay BOMBS: One PAX runs to the stop sign, does 3x Man Makers
All other PAX do exercises until all have run to stop sign, then move to next exercise
Burpees, Overhead Claps, Merkins, BBS, Squats

Lt. Dan’s to Cone (1 Burpee – 4 Lunges, 2 Burpees – 4 lunges, etc)

Mosey back to the AO

Bear crawl across parking lot, Duck walk back across

MARY:
20x Flutter Kicks
10x Australian Snow Angels
15x LBC
15x Bruce Lees
Dealers Choice:
Fixer upper – 10x Pretzels (Both knees)
Z-Pack – Hello Dollies

ANNOUNCEMENTS:
COT: Dictator Game – In the classic dictator game, a “dictator” has complete autocratic control over how to divide some amount of money between herself and a “receiver.”
Intermediation Game – inserts an intermediary between the dictator and the recipient.

It can be tempting to delegate the distasteful details to those lower in the hierarchy, but wise leaders will anticipate potentially unethical consequences of goal pursuit.

Moore, Don A.; Bazerman, Max H.. Decision Leadership: Empowering Others to Make Better Choices (p. 175). Yale University Press. Kindle Edition.

Be careful when you pass blame or those tasks that you don’t want to do. As leaders we need to step up and choose to do the hard things and not pass the blame onto others.

Six years at the yard

AO: brickyard
Q: Herbie
PAX: fast-n-easy (Nate Votta), Spellcheck, Gordie, Appleseed, Dilbert
FNGs: None
COUNT: 6

WARMUP:
– Baby arm circles x10 each direction IC
– SSH x 25 IC
– Tempo Squat x 10 IC
– Tempo Merkin x 13 IC
– Happy Jacks (5 SSH, 2 Jump squat) x 5
THE THANG:
– Ascending curb crawl (1 to 13 merkins with bear crawl)
– Mosey to back parking lot
– Kracken:
– Three laps around four stations (65 yds x 55 yds square)
– Station 1: Squat, Jump squat, smurf jack x 15
– Station 2: BBS, LBC, Flutter (4ct), x 15
– Station 3: Merkin, CDD, Shoulder taps x15
– Station 4: Mtn Climbers, Peter Parker, Dolly x15 (all 4ct)
– Mosey back to AO
– Burpee Dan in parking lot
– 4 lunge:1 Burpee across parking lot, run back to start
– 4 lunge:2 Burpee across parking lot, run back to start
– 4 lunge:3 Burpee across parking lot, run back to start
– 4 lunge:4 Burpee across parking lot, run back to start

MARY:
– Hurricane Hoedown:
– Flutter kicks with arms up x 20
– Flutter kicks inclined position x 20
– Flutter kicks (5 @4ct) and bbs x 20
– Dealers Choice!
– Dilbert with SSH x75
ANNOUNCEMENTS:
COT: what does F3 mean to you?

Riverside Suicides

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: PDA (Joe Mynatt)
FNGs: None
COUNT: 2

WARMUP:
THE THANG:
moseyed to the lot by the river. grabbed rocks and went to opposite end of lot. Did suicides with 3 stops of 5, 10, and 15 reps of an exercise across the lot and 3-10 reps of another exercise at the starting point.

5, 10, 15 reps of merkins and 3 blockees
5, 10, 15 reps of LBCs and 3 Lion King’s
5, 10, 15 reps of squats and 10 curls
5, 10, 15 reps of Mtn Climbers and 10 Tricep Extensions
5, 10, 15 reps of Dry Docks and 10 Shoulder Presses
5, 10, 15 reps of merkins and 3 blockees

moseyed back to AO, at the event lawn alternated between 20 calf raises and 10 merkins at each light post

MARY:
ANNOUNCEMENTS:
COT:
Shared about how our student leaders on campus haven’t been doing well and the importance of focusing more on how well people are doing in their walks with the Lord and with themselves as opposed to how much they are doing or accomplishing

Charge that hill… tabata

AO: the-farm
Q: Wagon Wheel (John-Mark Chesney)
PAX: School Zone (Michael Shope), Proton, Madoff (Daniel Hereford), Aladdin, Full Tank, Swimmies (Nathan Chesney), Wagon Wheel (John-Mark Chesney)
FNGs: None
COUNT: 7
WARMUP: side stretch, tempo squat, tempo merkin, quad stretch, leg swing
THE THANG: 30 sec interval 5 sec off tabata then run up hill across field then another tabata

LBC
Heel taps
Gas pumpers reach under legs
LBC one leg in and one out
Reverse to other leg
Bike crunches

Run

30 secs
Single leg bridge
Bridge hold leg up and down
Bridge holds leg side
Bridge to straight leg hold
Other leg repeat

Run

30 secs and
Alternating toe taps
Alt leg kicks
Knee to elbow
Other side
Heels out and in
Knee to elbow then hand to foot
Other side
Leg raises
Flutter kicks high

Run

30 secs
Plank
Lunges
T merkins
Bobby hurleys
Merkins-dry docks

Run

30 secs
Side plank
Side bridge
Other side plank
Other side
Run

30 sec
Merkins
Step ups
Repeat 3 cycles thru

Run

30 sec
Up down plank
Low plank hold
Low plank hip dips
Plank body saw

MARY: run to base of hill
ANNOUNCEMENTS: ruck training Saturday
COT: Psalms 105” seek the Lord and his strength, seek the lords presence continually

Arrogance

AO: juco
Q: Erector
PAX: Windex, Guardrail, 5K, Data, Erector
FNGs: None
COUNT: 5

WARMUP:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan Night Club, 15 tempo squats, 5 cherry pickers
THE THANG:
Mosey to The Sophomore for 4 corners. 20 reps of one exercise at each corner
– Lunges (total)
– Flutter kicks (2-ct)
– Mountain climbers (2-ct)
– Heels to Heaven
– Repeat once
Mosey to the coupon pile:
– 20 Coupon Swings
– 20 OHP
– run up the stairs
– 5 pull-ups
– 5 toes to bar
– 50 calf raises
– Repeat once
Mosey to the big east parking lot:
– run to first line
– 5 burpees, 10 merkins, 15 squats
– back to start line
– run to the second line
– repeat exercises
– continue through to the 5 line
Mosey back to the flag
MARY:
Imperial walkers, Freddie Mercury, protractor
ANNOUNCEMENTS:
Christmas party at Data’s place on Saturday and GTE prep.
COT:
I have a question for us to ponder this morning. Do you often find yourself arguing with others? Do you do so at work, at home? Why do we like to argue so much? It was recently pointed out to me by my wife that I tend to argue a lot with my son in particular. It was also pointed out to me that I tend to want to prove that I am right on a matter even if it takes going out of my way to do so. Case and point, I recently took a different route home from church than usual just to prove to my son that I was correct that a house had Halloween lights and not Christmas lights. He still argued with me anyway.
Is arrogance really that bad? Take a look at
‭‭Romans‬ ‭1:28‭-‬31‬ ‭NASB95‬‬
“[28] And just as they did not see fit to acknowledge God any longer, God gave them over to a depraved mind, to do those things which are not proper, [29] being filled with all unrighteousness, wickedness, greed, evil; full of envy, murder, strife, deceit, malice; they are gossips, [30] slanderers, haters of God, insolent, arrogant, boastful, inventors of evil, disobedient to parents, [31] without understanding, untrustworthy, unloving, unmerciful;”
Arrogance is among a list of evil things, including murder, that are unacceptable to God.
Proverbs 16:5 uses strong language against it as well.
“[5] Everyone who is proud in heart is an abomination to the Lord; Assuredly, he will not be unpunished.”
Thinking too highly of our own opinions is sinful. It is absolutely essential that we hold firm when it comes to the truth of scripture. However, sometimes we need to set aside our opinions for the sake of unity. I will leave you with this scripture.
‭‭Romans‬ ‭12:10‭-‬18‬ ‭NASB95‬‬