F3 Knoxville

Ode To 5K

AO: juco
Q: Butterknife
PAX: Guardrail, Zerolingo, Ike, Windex, Wanderer, Pelican, Butterknife, Love Shaq, Booster, Lt. Dan, Chuck Munsey, Zerolingo
FNGs: 1 Zerolingo
COUNT: 11
WARMUP:
SSH
Windmills
Tempo Merkins
Tempo Squats
Bear :bear: Crawls
Crawl Bears :bear:

THE THANG:
Run the greenway up to Valley Vista and back to campus.

Stopping for a rotation of the below exercises:
Flutter kicks
8 count Merkins
BBC
Squats
Flutter kicks
Monkey Humpers
BBC
Burpees

MARY:
Bear :bear: Crawls
Crab :crab: Walk
Walking lunges

ANNOUNCEMENTS:
Brolympics/ 9 year anniversary

COT:
Man this has been a crazy week at the Bailey household. I imagine it was a little crazy for all of us. I was originally going to talk about the Presidential election 🗳️ but decided to talk about something different. Although the two things I want to focus on could probably be tied to that as well.

My wife signed up for the Indy race back in February and we were supposed to be leaving later this morning and head to Indiana. We were going out for dinner and then taking it back to the hotel. The plan was for her to wake up and run her marathon.

Plans have changed. My daughter broke her arm Wednesday and has surgery scheduled at 11 AM this morning.

So what I would like to talk about is sacrifice and compassion.

My wife has been training her butt off for months. Waking up early on Saturdays or Sundays to get in long runs to prepare for this race. We thought we were taking my daughter to get a cast yesterday and that’s when we found out she would require surgery. I was trying to make a way for it to work so that my wife could go ahead and run her race, like staying back with Rebecca while she went to Indiana. She couldn’t bring herself to do it because she knew she wouldn’t be focused she knew she would be worried about my daughter. that’s both sacrifice and compassion.

Doc McStuffins AKA Dr Keith Gray spoke at my church a couple of weeks back and he defined compassion.

Compassion is made up of these 3 things:
Seeing others with empathy
Listening without distraction
Bold & Sacrificial action

“I love the Lord because he hears my voice and my prayer for mercy.”
“Because he bends down to listen, I will pray as long as I have breath!”
‭‭Psalms‬ ‭116‬:‭1-2

Lightweight’s Playground

AO: dogpound
Q: Lightweight
PAX: Bunches, Snitch (Cory Beilharz ), Earmuffs (Dan Studt), La-Z-Boy (Zac Smith)
FNGs: None
COUNT: 5
WARMUP:
We did
THE THANG:
Circuit training
1. Press, squats, Curls, Swings x3
2. Battle rope, jump rope, bbs, merkins x 3
Timer was a farmer carry base line to base line
Did a lap after both rounds
MARY:
Stretching
ANNOUNCEMENTS:
11/16 Convergence

COT:
Live rope Honor, courage and commitment

simple 4 corners + extra

AO: brickyard
Q: Gmail
PAX: Biohazard (Jay Shepherd), Bail Bonds, Spellcheck, Natty, Gordie, Appleseed, Otis, Colonel (Alex Wallace), DUCKHUNT2005, Chuck
FNGs: None
COUNT: 11
Warm-up
SSHTempo MerkinsTie Fighters-Arm Circles
toy soldiersTN rocking chairs
Imperial Walkers
The Thang
Mosey to the Field
Travel perimeter facing same way, at each corner perform the following exercises:
– 40* Merkins
– 30* Bobby Hurleys
– 20* Reverse Lunges
– 10* Burpees* drop reps for how many is in front of you
Random until 6 is up, repeat X 2 , then half reps X 1
10 Merkins, jailbreak 100yrds X 2
Wall Crawl to 5
(1 Merkin , 1 wall crawl, 2 Merkins 1 wall crawl…..)
MARY
Flutter Kicks, Imperial Walkers
J-Los (for Natty) stretching
Descending Lunges and Wall Sit
20ct, 30 seconds. 18ct, 30sec……
The Word
1 Corinthians 15:33
Do not be deceived: “Bad company ruins good morals.

Book 12 Pillars talks about being careful who our friends are. Goes on to say that we should view our relationships as associations and some associations we should increase, some we should limit and some we should de-associate. Are the people we surround ourselves with doing us good or harm? We need to cultivate good relationships. We need to be concerned about who our kids build relationships with.

When I read this ch I immediately thought about how blessed I am to have the same boneheads at F3 workout with me multiple times a week.
Announcements
Brolympics Nov 16, sign up!. Regular Beatdown is canceled. OTB if needed.

100 Rep Challenge

AO: bigball
Q: Postman (Scott Colby)
PAX: Wedding Singer, Funyuns (Jim Bell), Drive-thru (Mikel Towe), Abort (Jeremy Loftis), Magic Mic (Jarrett Woodall), vanilla
FNGs: None
COUNT: 7
WARMUP: the usual

THE THANG:
Mosey to church parking lot
100 merkins
100 overhead press
100 Rows
Partition reps as needed
Hill sprint

110 bicep curls
100 chest press
Did some on a 4 count tempo
One Hill Sprint after half, one Hill Sprint at the end

MARY: extended stargazer

ANNOUNCEMENTS:
2nd F tonight at Kerns Food Hall, 5:30 pm
Convergence at Asylum on Nov 16
COT:
Tony Bennett’s 5 pillars
Humility
Passion
Unity
Servanthood
Thankfulness

Use your values to help you make tough decisions in life.

Light Rail Tabata

AO: the-equalizer
Q: Snowbird
PAX: Stripped, Bookman, Cheney, Ribbed
FNGs: None
COUNT: 5
WARMUP: tempo squats, rockettes, arm circles, grady corns

THE THANG: 1 min on / 30 sec rest x4

Light rails
Jump squats
Hand release merkins
Single leg speed skater squats
One arm rows

MARY: no time

ANNOUNCEMENTS:

COT:
Daniel 2:21

[21] He changes times and seasons;
he removes kings and sets up kings;
he gives wisdom to the wise
and knowledge to those who have understanding;

Daniel 4:34-35

[34] At the end of the days I, Nebuchadnezzar, lifted my eyes to heaven, and my reason returned to me, and I blessed the Most High, and praised and honored him who lives forever,

for his dominion is an everlasting dominion,
and his kingdom endures from generation to generation;
[35] all the inhabitants of the earth are accounted as nothing,
and he does according to his will among the host of heaven
and among the inhabitants of the earth;
and none can stay his hand
or say to him, “What have you done?”