F3 Knoxville

4 corners and angry bungies

AO: juco
Q: Guardrail
PAX: Dart Gun, Pelican, Fetch, Wanderer, Windex, Booster, Archie
FNGs: None
COUNT: 8
WARMUP: SSH, Mountain climbers, Moroccan night clubs

THE THANG: 4 Corners, laps of 10,20,30,20 and 10 with Jack Jack Jacks (Star, regular, plank Jacks), Squats, Crabettes and Flutter kicks (or choose your own core)

Bernie up the hill to the PUB (Pull Up Bars), where bungies helped us achieve 30 pull ups each. Down to the CMU’s for 30 curls, then Bungie resistance run back.

MARY: Guardrail dips, LBC, Hello Dolly, Pickle pounders

COT: Be angry and do not sin. Do not let the sun go down on your anger. Eph 4:26

Am I allowing myself to get angry about the things God is angry about or do I get angry about my own comfort, preferences or agenda? Confession – it’s the latter. Am I showing my anger in productive ways or taking it out on the people around me?

Consider Jonah – and his unrighteous anger b/c God was merciful.
Consider Jesus – angry over God’s glory and the respect His law wasn’t getting.
Jesus’ angry wasn’t about his comfort. Jonah’s was. Be like Jesus. Prayerfully figure out what to get productively angry about.

Monday Runday

AO: the-equalizer
Q: Snowbird
PAX: Stripped, Blindside, Bookman, Cheney, Headgear, Ice Cold, Madoff, mouthwash (Mike), Ribbed, Smithers
FNGs: None
COUNT: 11
WARMUP: who needs a warm up?

THE THANG: RUN till time

MARY: stretch

ANNOUNCEMENTS: na

COT:
Hebrews 12:1-2

[1] Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us,

[2] looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.

Sin, no matter how enticing in the moment, hinders us from our race of faith. Let us, together run with endurance as we look to Christ!

[clinton-otb] Ruck Exploration

AO: clinton-otb
Q: Bail Bonds
PAX: Gmail, Colonel (Alex Wallace)
FNGs: None
COUNT: 3
WARMUP:
None

THE THANG:
Rucking around and doing dips, merkins, and squats along the way.

MARY:
None

ANNOUNCEMENTS:
None

COT:
James 4:13-16
Using the time you have to redeem time lost in the past, to eave a legacy that is Christ centered for those around you. Don’t be arrogant with your time. It’s the time God has given you in His sovereignty, and we aren’t guaranteed tomorrow. Be humble and grateful for each day.

Hill of a Good Time

AO: asylum-am
Q: P3
PAX: Cinco (Scott McGuire), Cat Gut (Mike Davis), Waffle House (Brady Greene), F3 Pluto ( Hugh Nystrom), Double Wide, Rainbow, Pac-man, Newton
FNGs: None
COUNT: 9
WARMUP:
– 5 easy up-downs
– SSH
– Run around parking lot
– Cherry Pickers
– Abe Vigodas
– Tie Fighters
– Run around parking lot
– Tempo Merkins
– Tempo Squats
– Upward/Downward Dog
– Runners Stretch

THE THANG:

Bernie up baby Everest
7’s on hill by wall – Step-ups/up-downs
Path towards the road – Route 66 every other light post v-ups.
2X – Bear Crawl 50 paces up Everest, run the rest of the way.
At the Asylum steps, count off by threes.
1’s – stay and do AMRAP of Toe Merkins – 10 each direction
2’s – Run to overlook and do Man-makers
3’s – Run to bump 1’s

MARY: Notta

ANNOUNCEMENTS: Winter Solstice Hike in the works… more details to come.

COT:

Echo G-6’s bomb from Brolympics. You are nowhere by accident. God has placed you where and with the people in your life for a reason. We are called to be here and be around one another.

Walk this way

AO: the-farm
Q: Lightweight
PAX: Bartman, Choir Boy, Pew-pew
FNGs: None
COUNT: 4
WARMUP:
Yes
THE THANG:
Different modes of travel while partner did maintenance exercises.
Crawl Bear, Bear crawls, bunny Hops, groucho, lunges, Bernie, super Mario

Squats, merkins, squats walkers, heels to heaven, ricky balboa, American hammers

MARY:
Stretching

ANNOUNCEMENTS:
Convergence tomorrow

COT: Help your 2.0s understand themselves if you can