F3 Knoxville

Short Circuit

AO: the-farm
Q: Butterknife
PAX: Aladdin, Mayberry, Choir Boy, Lightweight, Butterknife, Einstein
FNGs: None
COUNT: 6
Warm Up:
SSH
Windmills
Arm Circles forward and backward
Walking high kicks
Walking quad stretch
Bear 🐻 crawl in hi 👋 five bear 🐻 crawl out

Workout:
12 station circuit. 45 secs each station running a lap in between. Did sprinkle in some shuffles, high knees, butt kickers, and the upmost serious skipping.

Fighter Merkins
Curls w/ CMU
Tris w/ CMU
Agility Ladder drills
Thrusters w/ med ball
Flutter kicks
Kettlebell Swings 35lb
Mountain Climbers
SSH
BBS
Man makers w/ 20 lb dumbbells
Walking Lunges w/ CMU

COT:
NMTA Not Meant To Arrive
There are 4 Pillars of arrival:
Can’t arrive. This is a negative mindset. You don’t believe in yourself and we need to fix that immediately.

Has arrived. You’ve made it, now what?
You’re not trying anymore. Afraid to take chances, because you might lose the title. Do not stop. Continue to set goals!

Will arrive. Once XYZ happens, then I’ll be happy. There are people sitting in nursing homes right now, still waiting on XYZ.

Not meant to arrive. This is where we should all strive to be! Become the next best version of yourself. Enjoy the journey just as much if not more than destination.
My development has no end. There is always more to learn, always more to do, and you can learn from every situation and everyone.

Be “Blissfully Unsatisfied!” Brothers!

”Take delight in the Lord, and he will give you your heart’s desires.“
‭‭Psalms‬ ‭37‬:‭4‬ ‭NLT‬‬

Announcements :mega:
UnCOVEred this Saturday

Prayers:
Kathy
Gerand
Windex

[mountainbiking] Tour de Hastie

AO: mountainbiking
Q: Billy Goat
PAX: Abscess, Bling, Frosty, Gru Petr Hanousek, Sambo, @ChooChoo
FNGs: None
COUNT: 7
WARMUP: Ride down Margaret to Shadow Run ascent

THE THANG: Up Shadow Run to Yellow Jacket then the techy A,E,I,O,U over to Redwood, then Sidney Belle and up Remedy Hill and down Sugar & Rum to Sinkhole back to Sidney Belle up Hardwood and down Dryer to Sinkhole to Margaret and then up Mitchie’s Way and down View Park with a closing loop of Springarn

MARY:

ANNOUNCEMENTS: Q for a Wednesday is open.

COT:

– King Asa of Judah wanted to wipe out & destroy idolatry & direct people back to God

– But this was no easy task. So God sent a spirit upon Azariah to encourage King Asa with this verse

– “But you, take courage! Do not let your hands be weak, for your work shall be rewarded.” 2 Chronicles‬ ‭15‬:‭7‬ ‭ESV‬‬ bible.com/bible/59/2ch.15.7.ESV

– This verse has the power to keep us in the battle, the energy to keep us from quitting when life is tough. God is telling us if you endure, one day you will be rewarded. Not you “might” be rewarded but that you “will” be rewarded. God is ever present & knows your struggles – challenges at work, with family, finances, finding a job, health issues, disappointment, doubt.

– In this verse, no matter what or how long, God tells us to BE STRONG and not give up because we are not alone.

– Psalm 46:1 says “God is our refuge and strength, a very present help in trouble” Not help sometimes but a very present help

– Keep your Trust in Him and you WILL be rewarded.

The Pentecost of Pentecost

AO: juco
Q: Commission
PAX: Wheelchair (Jonathan Perelman), Love Shaq, Ike, Data, Guardrail, Windex, Fetch, Mailbox, Lt. Dan
FNGs: None
COUNT: 10
WARMUP:
Side straddle hop x 25 (4 count)
Cherry pickers x 5 (4 count)
Tempo merkins x 10 (4 count)
Tempo squats x 10 (4 count)
Flutter kicks x 10 (4 count)

THE THANG:
Mosey to Sophomore Hill

50 merkins, 50 bear crawls and jog the remainder to top of hill
50 raised leg crunches (alternate at 25), 50 shuffle steps to the right and jog the remainder to the corner
50 monkey humpers, 50 lunges and jog the remainder down the hill
50 flutter kicks, 50 shuffle steps to the left and jog the remainder to the corner

50 sets of stairs (up counts as two, down counts as two)
50 mountain climbers (4 count)
50 American Hammers (4 count)
50 Heels to Heaven (4 count)
50 LBCs

This is the 50ish day follow up bootcamp from Pentecost workout that followed 50 days after Easter and the resurrection of Jesus. A life changing, world changing and eternity changing thing happened over those 50 days after the resurrection and the men of JUCO were invited to do some powerful in their lives with 50 days.

Updates as follows:

Love Shaq has been hitting up camps with his students to develop better relationships and has some professional development coming up later this summer that should equip him with some better tools for the classroom.

Fetch – Some journaling has happened but he wants to be more consistent with it.

Guardrail – Solid on pullups but injured his wrist doing hand walking. Wants to do better with encouragement and prayer.

Commission – This push has been just what I needed to kickstart the development I hope to build and everything is on track with the timeline I set.

Slow and Steady

AO: the-farm
Q: Gibbler
PAX: Gibbler, Waxjob, @lightweight
FNGs: None
COUNT: 3
WARMUP: stretching and arms

THE THANG: slowly make our way around the park with lunges and squats and merkins and sips and calf raises

MARY:

ANNOUNCEMENTS:

COT: stop and smell the roses

Decka Fit Mod

AO: brickyard
Q: Gmail
PAX: Bail Bonds, Appleseed, Biohazard (Jay Shepherd), Spellcheck, Roundhouse (Braxton Wright), Herbie, Natty, Simmons, BTU, strings (2.0)
FNGs: None
COUNT: 11
WARMUP:
SSH, OYO
THE THANG:
Run, Work X 10
– Run distance 500M
Stations:
– 60lb Reverse Lunges X 28
– CMU Rows X 160
– Box jump/Step Overs X 20
– 20lb Med ball BBS
– Ski w/ Bands
– BDE Burpees
– 120lb Farmer Carry 100M
– 60lb Shoulder overs X 20
– CMU Nascar 200M
– CMU Blockees X 23
MARY:
No time
ANNOUNCEMENTS:
UnCOVEred next Saturday
COT:
– “Nobody stumbles into a well lived life. It has to be cultivated. Reflection and review are critical.” – Clear
– “You don’t get what you don’t aim at. You might get what you do aim at and your aim might get better as you aim.” – Jordan Peterson