F3 Knoxville

February You vs You

AO: bigball
Q: vanilla
PAX: Postman (Scott Colby), Huffy (Ken Hill), vanilla, G-6 (Rick Kuhlman), GoForTwo
FNGs: None
COUNT: 5
WARMUP:

THE THANG:
1.5 Mile Run (12:10) for Postman (Scott Colby) and vanilla

Merkins 1 min max:
Postman (Scott Colby) – 60
GoForTwo- 58
vanilla – 57
G-6 (Rick Kuhlman) – 55
Huffy (Ken Hill) – 46

Big Boy 1 min max:
GoForTwo – 44
Postman (Scott Colby) – 41
vanilla – 40
G-6 (Rick Kuhlman) – 36
Huffy (Ken Hill) – 29

Pull up max:
GoForTwo – 21 (!)
Huffy (Ken Hill) – 10
G-6 (Rick Kuhlman) – 7
vanilla – 6
Postman (Scott Colby) – 3

5 min burpee max:
Huffy (Ken Hill) – 67 (!)
vanilla and GFT – 46
Postman (Scott Colby) – 45
G-6 (Rick Kuhlman) – 35

MARY: absolutely not

ANNOUNCEMENTS:

COT: Daryl Davis Story – change one person’s world through conversation and kindness.

Ruck Around the Park

AO: asylum-am
Q: Sawdust , Code Brown, Tropicana, Gibbler, Matlock (Bill Maddox), Charmin (John Willis), bluebird
PAX: Sawdust, Code Brown, Tropicana, Gibbler, Matlock (Bill Maddox), Charmin (John Willis), bluebird, Jack-Jack, Rugby
FNGs: None
COUNT: 7
WARMUP: Hitch up the :dog2: :dog2:

THE THANG: Ruck for 4.6 miles

MARY: N/A

ANNOUNCEMENTS: N/A

COT: Caught up to Cat Gut (Mike Davis) for his BOM.

[lostpearls-otb] February You vs. You

AO: lostpearls-otb
Q: Bail Bonds
PAX: flyball, Biohazard (Jay Shepherd), Bail Bonds
FNGs: None
COUNT: 3
WARMUP:
SSH, Tempo Squats, tie fighters, OH Claps, Seal Claps, cherry pickers

THE THANG:
1.5 mile run for time
# BBs in 1 min
# merkins in 1 min
# pull ups to failure
# Burpees in 5 min

MARY:
None

ANNOUNCEMENTS:
3/7 Lost Pearls Launch
3/28 Escape Haw Ridge

COT:
Consistency:
“Every man’s battle is between what he knows he should do and what he actually does.”
“Small disciplines repeated with consistency every day leads to great achievements gained slowly over time.”

Getting better in 6 months, improving your metrics, is not an overnight thing. Be patient with yourself.
In the same way, be consistent with everything. Set spiritual consistency above all else. Set goals for spiritual, mental, and physical growth.

Welsh Dragons and their Deconstruction

AO: the-equalizer
Q: Ribbed (Joshua Sagraves)
PAX: Stripped, Mouthwash, Cheney, Snowbird, Headgear
FNGs: None
COUNT: 6
WARMUP: squat
SSH

THE THANG:Mosey to the tennis courts
Some sprints to move and warm up

Mosey to the feild and do 11s from one soccer goal to another.
bbs and Hand release merkins

Mosey to playground 11s from merkins run up to bathhouse and do pullups.

Mosey to parking and every parking spot every bar crawl and every line plank jack.

Mosey back

MARY: knoxville cherry pickers

ANNOUNCEMENTS: nope

COT:If we say we have fellowship with him while we walk in darkness, we lie and do not practice the truth. 7 But if we walk in the light, as he is in the light, we have fellowship with one another, and the blood of Jesus his Son cleanses us from all sin. 8 If we say we have no sin, we deceive ourselves, and the truth is not in us. 9 If we confess our sins, he is faithful and just to forgive us our sins and to cleanse us from all unrighteousness. 10 If we say we have not sinned, we make him a liar, and his word is not in us.

walk in the light men. Have fellowship with one another!

The Dirty Dozens

AO: shamrock
Q: slappy
PAX: Mermaid, Anchorman, Stitch, Squatter, Crawlspace, Honeydew, Waxjob, slappy
FNGs: None
COUNT: 8
WARMUP:
– SSH
– Seal Claps
– Moroccan Nightclubs
– Overhead Claps
– Reach-for-the-sky-cherry-pickers

THE THANG:
First – we did a defensive basketball slide drill moving forward from side to side in a zig zag.
Second – We moved to the football field end zone.

Round 1
-12 burpees in the end zone to start
-alternate between 12 merkins and 12 big boys on every 5 yrd line across the field.
-12 burpees in the end zone to finish
-run back to start end zone via the bleacher steps
-hold plank till 6 is up

Round 2
-12 iron mikes in the end zone to start
alternate between 12 squats and 12 flutter kicks on every 5 yrd line across the field
-12 iron mikes in the end zone to finish
-run back to start end zone via the bleacher steps
-hold plank till 6 is up

MARY:
– 12 monkey humpers
– 12 v ups
– 12 freddy mercs
– 12 pickle pointers

ANNOUNCEMENTS:
– HAW RIDGE IS 3/28. Sign up. Get a shirt.
– Lunch is gonna happen this week. Check with Eliza.
– Clinton is launching
– Hardship Hill

COT:
Hebrews – 3:7-8

Therefore, as the Holy Spirit says,
“Today, if you hear his voice,
do not harden your hearts…”

Guys, if you hear God speaking to you DO NOT harden your hearts. Pay attention. Listen. Obey. Hardening can be unbelief, laziness, or busyness. Don’t push God away if he’s knocking.