F3 Knoxville

[halls-otb] RUCK around and find out.

AO: halls-otb
Q: Spellcheck
PAX: Otis, Spellcheck
FNGs: None
COUNT: 2
WARMUP: no probably should have.

THE THANG:
RUCKED around and found out.

MARY: nope

ANNOUNCEMENTS:
Escape from Haw Ridge

COT:
The Trinity in real time…

The Father…
“The Lord has made the heavens his throne; from there he rules over everything.”
‭‭Psalms‬ ‭103‬:‭19‬ ‭NLT‬‬
“But Lord, you remain the same forever! Your throne continues from generation to generation.”
‭‭Lamentations‬ ‭5‬:‭19‬ ‭NLT
‬‬
The Spirit…
John the Baptist
“for he will be great in the eyes of the Lord. He must never touch wine or other alcoholic drinks. He will be filled with the Holy Spirit, even before his birth.”
‭‭Luke‬ ‭1‬:‭15‬ ‭NLT‬‬

The Son…
“At the sound of Mary’s greeting, Elizabeth’s child leaped within her,
and
Elizabeth was filled with the Holy Spirit. Elizabeth gave a glad cry and exclaimed to Mary, “God has blessed you above all women, and your child is blessed. Why am I so honored, that the mother of my Lord should visit me? When I heard your greeting, the baby in my womb jumped for joy. You are blessed because you believed that the Lord would do what he said.””
‭‭Luke‬ ‭1‬:‭41‬-‭45‬ ‭NLT‬‬

“Then he asked them, “But who do you say I am?” Simon Peter answered, “You are the Messiah, the Son of the living God.” Jesus replied, “You are blessed, Simon son of John, because my Father in heaven has revealed this to you. You did not learn this from any human being.”
‭‭Matthew‬ ‭16‬:‭15‬-‭17‬ ‭NLT‬

“Creed“ by Rich Mullins ‬
“I believe what I believe is what makes me what I am
I did not make it, no it is making me
It is the very truth of God and not the invention of any man”

[vls-crossroads] RUCK around and find out

AO: vls-crossroads
Q: Spellcheck
PAX: Spellcheck, Otis
FNGs: None
COUNT: 2
RUCKED around and found out.

WARMUP: no probably should have.

MARY: nope

ANNOUNCEMENTS:
Escape from Haw Ridge

COT:
The Trinity in real time…

The Father…
“The Lord has made the heavens his throne; from there he rules over everything.”
‭‭Psalms‬ ‭103‬:‭19‬ ‭NLT‬‬
“But Lord, you remain the same forever! Your throne continues from generation to generation.”
‭‭Lamentations‬ ‭5‬:‭19‬ ‭NLT
‬‬
The Spirit…
John the Baptist
“for he will be great in the eyes of the Lord. He must never touch wine or other alcoholic drinks. He will be filled with the Holy Spirit, even before his birth.”
‭‭Luke‬ ‭1‬:‭15‬ ‭NLT‬‬

The Son…
“At the sound of Mary’s greeting, Elizabeth’s child leaped within her,
and
Elizabeth was filled with the Holy Spirit. Elizabeth gave a glad cry and exclaimed to Mary, “God has blessed you above all women, and your child is blessed. Why am I so honored, that the mother of my Lord should visit me? When I heard your greeting, the baby in my womb jumped for joy. You are blessed because you believed that the Lord would do what he said.””
‭‭Luke‬ ‭1‬:‭41‬-‭45‬ ‭NLT‬‬

“Then he asked them, “But who do you say I am?” Simon Peter answered, “You are the Messiah, the Son of the living God.” Jesus replied, “You are blessed, Simon son of John, because my Father in heaven has revealed this to you. You did not learn this from any human being.”
‭‭Matthew‬ ‭16‬:‭15‬-‭17‬ ‭NLT‬

“Creed“ by Rich Mullins ‬
“I believe what I believe is what makes me what I am
I did not make it, no it is making me
It is the very truth of God and not the invention of any man”

President’s Day Q

AO: asylum-am
Q: Hands
PAX: Casey Kasem (Jess), Cat Gut (Mike Davis), Cinco (Scott McGuire), Double Wide, Hands, P3, Pac-man, Waffle House (Brady Greene), Techmo
FNGs: None
COUNT: 9
WARMUP:
SSH, Froggy Squats, parking lot line agility drills, tempo man-makers
THE THANG:
Route 132 with squats and merkins
10 minute timer at base of cardiac – alternating 10 thrusters followed by a run up to the big right turn then back down for 10 each side of curl with a side lunge and a run up cardiac. The rock P3 chose is visible from outer space.
Went for a nice run with some up-effort portions.
Pav-a-lon for 11’s with table rows and bu# touchers.
MARY:
Plank & side planks with foot raise
In & Outs
Tempo scissors
Captain Thor
ANNOUNCEMENTS:
Haw Ridge
COT:
Anger – know that the person I’m angry with is a beloved child of God made in His image. Pray that I may come to believe that and be charitable.
Ash Wednesday services at Sacred Heart Cathedral this Wednesday at 6:30, 8:05, Noon, 6 pm. All are welcome. Memento mori!

Pyramid scheme

AO: bigball
Q: Swanson
PAX: vanilla, Drive-thru (Mikel Towe), Passport (Ryan Matthews)
FNGs: None
COUNT: 4
WARMUP:
20 ssh
Little this little that
10 Squat and reach
Hamstring stretch

Mosey to big ball
Stop at each tree increase lunge by 1 rep at each stop

THE THANG:
Pull-ups 1 2 3 4 5 6 7 8 9 10
BBS 3 6 tel:912151821 24 27 30
merkins tel:510152025 30 35 40 45 50

MARY:

ANNOUNCEMENTS:

COT:
“Our greatest fear should not be of failure, but of succeeding at something that doesn’t really matter.”
Dwight L. Moody

Happy Presidents Day

AO: the-equalizer
Q: Smithers
PAX: Snowbird, Ribbed (Joshua Sagraves), Stripped, Cheney, Snitch (Cory Beilharz ), Bookman, Mouthwash, FNG Gump (Ben)
FNGs: 1 FNG Gump (Ben)
COUNT: 9
WARMUP: High Knees, Butt Kickers, LBACs, Iron Mikes

THE THANG: Mosey to smokehouse, grab CMUs, go to splash pad.

3 rounds: 45 sec each of lunges, merkins, fast feet.
2 min each of rows, pullups/hangs, dips, planks
AMRAP, 5 min: run around Stonehenge, 10 thrusters, 10 burpees, 10 swings

MARY: n/a

ANNOUNCEMENTS: Haw ridge coming up

COT: Phil 4:11 – learning to be content in your circumstances is difficult, but not impossible. Pray that God will help you learn this skill.


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