F3 Knoxville

Double it

AO: the-farm
Q: Einstein
PAX: Bartman, Choir Boy
FNGs: None
COUNT: 3
WARMUP:
The usual

THE THANG:
We hit up seven stops along a loop, with a different exercise at each. Each loop we doubled the reps. We started at 1 and came up two stops short of completing the round of 32.

Did rail Rows at the rail
Suitcase at the roundabout
Up over Merkins in the lot
Calf Raises on the stairs
Bench Dips at the first pavilion
Box Jumps at the second pavilion
Coupon curl presses at the rock pile

2.09 miles by my watch

MARY:
1 big boy

ANNOUNCEMENTS:
Hardship Hill

COT:
You are what you eat…

Think about the last 5 conversations you had, last five podcasts you listened to, last five books you read, etc.

Do your actions meet your intentions?

30/15 test

AO: thequacken
Q: FixerUpper
PAX: Borg, DoorKicker (Jud), Z-Pack, Shotgun, Spellcheck
FNGs: None
COUNT: 6
WARMUP:
Warmup stuff while disclaiming

THE THANG:

10 pullups or burpees
20 merkins
30 squats
Run a lap (or bernie your preferred distance)
Repeato AMRAP – 30 mins

3rd F

MARY:

ANNOUNCEMENTS:

COT:
Doorkicker’s question
Why is building real community in the church so hard?
Discuss 15 minutes

This was a trial of the 30/30 workout. This is a 30 minute workout followed by a 30 minute discussion of one question that is sent out in advance. This was modified to be a 15 minute discussion to stay within the usual 45 minute workout.

Something that worked well (IMHO) was to have a simple workout plan that allowed me to give instructions once and let ‘er rip. Also PAX could make the workout as intense as they needed since it was an AMRAP.

After 30 mins, time was called and we assembled in the pavilion. Both Z-Pack and Borg brought coffee, so that was enjoyed by all (even Shotgun :wink:). Thank you, men, for doing that.

We had all had time to think through DK’s question. A few thoughts included we don’t value deep relationships enough, judgementalism, laziness, lack of boldness, fear and insecurity, lack of common mission.

One word that came to my mind was “OPTIONAL.” I live like a lot of things are optional, including deep relationships.

DK said we should get our families together. Let’s do that, bros.

Also, somebody else run a 30/15! You are freed to lead.

Prayer by Borg, SYITG next time :muscle:

Tic Tac Bro

AO: dogpound
Q: Lightweight
PAX: Einstein, Earmuffs (Dan Studt), Bunches, Junk (Sam Yoakum), Nixon, Nixon
FNGs: 1 Nixon
COUNT: 6
WARMUP:
We did
THE THANG:
Tic Tac Toe battles. Buy in reps to place disc
Exercises:
Merkins, CDD, Lunges, Curls, CPR, BBs, pickle pounders

MARY:
Ring of fire:squat
ANNOUNCEMENTS:

COT: Find the fun.

A beautiful end

AO: brickyard
Q: Gmail
PAX: Alice, Natty, Appleseed, Herbie, Gordie, Jim Norris, Simmons, Strings (2.0)
FNGs: None
COUNT: 9
WARMUP:
SSH, cherry pickers, seal clapps, OH clapps, tempo Merkin, squat & reach
THE THANG:
Mosey a bit
200 Merkins OYO
– every break needed = 1 trip up bleachers & back.
Mosey a bit
200 Inverted Rows (cut short for time)
– Every break needed = 50 SSH
(respect to Simmons who made it to 161, smoking Natty in second with only 160)
MARY:
Flutter kicks for a minute
ANNOUNCEMENTS:
Hardship Hill, pancake breakfast Saturday for PHS Band (see slack for details) Simmons said turkey season starts Saturday.
It’s tough to be a Gators fan but Gordie handles it well.
COT:
O death, where is your victory? O death, where is your sting? The sting of death is sin, and the power of sin is the law. But thanks be to God, who gives us the victory through our Lord Jesus Christ. (1 cor. 15:55-57)

My grandmother has passed and I will miss her 😥
www.legacy.com/us/obituaries/name/joan-seagraves-fleming-seider-obituary?id=58083739%26utm_source%3Dfacebook%26utm_medium%3Dsocial%26utm_campaign%3Dobitsharebeta

Billy Strings Roulette

AO: asylum-am
Q: P3
PAX: Grandslam, TRC/Crab legs, Matlock (Bill Maddox), Sawdust, Gibbler, Tropicana, Hands
FNGs: None
COUNT: 8
WARMUP:

5 Eaasssy Up/Downs
SSH
Run around AO
Cherry Pickers
Abe Vigoda’s
Runners Stretch
Upward/Downward Dog
Tempo Merkins
Shoulder warm-up (MPs, Front, Arm Circles)

THE THANG:

Billy Strings Roulette

Station One (AO):

Ascending Ladder starting at 1 rep, add a rep every round until end of randomly shuffled Billy song

1st Song – “Stuck Inside of Mobile with the Memphis Blues Again” (Bob Dylan Cover) – 7:41

– Lawn Mowers (each side)
– Jump Squats (No CMU
– Dirkins (Feet on CMU)
Run a lap at every interval of 5 (5, 10, 15, ect)

Station Two (Baby Everest):

2nd Song – “Gild the Lilly” – 7:53

Ascending Ladder starting at 1 rep, add a rep every round
– CMU Thrusters
– CMU Big Bois
– CMU Bent over rows
Run up Baby Everest at every interval of 5

Station Three (The Cloud):

3rd Song – “Run Down” (Jeff Austin Cover) – 4:09

Ascending Ladder starting at 1 rep, add a rep every round
– Blockies
– CMU Curls
– Goblet Squats
Run Lap around Cloud at every interval of 5

Station Four (Pavilon):

4th Song – “Eight More Mile to Louisville” (Grandpa Jones Cover)

Ascending Ladder starting at 1 rep, add a rep every round
– Up and Over Mericans (each side)
– Table Rows
– WW3 Big Bois
Run Lap around Pavilon at every interval of 5

Start back at Station One and start where left off on rep count.

Made it back to station one for one more full tune and about 1 minute of 6th song.

5th song – “You Must Come in at the Door” (Professor J.E. Franklin original but gospel song performed by many bluegrass bands over the years)

6th song – “Lonely at the Top” (Randy Newman cover)

MARY: None

ANNOUNCEMENTS:

Hardship Hill coming up! Also convergence oppurtunity this weekend! Contact Borg for more details.

COT:

Shared common parenting struggles in the COT and quote “The goal of parenting isnt to create perfect kids. It’s to point our kids to the perfect God.” – Paul David Tripp