F3 Knoxville

Smell dem roses

AO: brickyard
Q: Natty
PAX: Dodger, Bail Bonds, DoorKicker, Gmail, Biohazard (Jay Shepherd), Natty
FNGs: None
COUNT: 6
WARMUP: SSH ICx25, T-plàk arm circles B x 10 IC, t-plank hip circles B same, donkey kicks x10 B, chinooks x10 B, seal claps and motto an NC’s same

THE THANG: mosey to wall for some Aussie. It knockers, head to field for 3 rounds:
Bear crawl x 15 yds x15 mkns, duck walk 20 yards x20 BBS, crab walk 30 yds x30 plank jacks, lunge 40 yds x 40 sqts. Run lap prior to each set adding a lap each set.
Flutters until 6 is up to start each set.

MARY: mosey to AO, let’s go!

ANNOUNCEMENTS:

COT:

back to pyramid

AO: juco
Q: Wanderer
PAX: Breadstixx, Waffles, Data, Butterknife, Love Shaq, Lt. Dan, Fetch, Colonel (Alex Wallace), Booster
FNGs: None
COUNT: 10
WARMUP:
– windmill
– left over right/right over left
– tempo merkin
– LBAC forward/backward
– SSH

THE THANG:
Mosey to the Bill Haslam Science building

Pyramid is setup with the following.
– 10 – Box jumps
– 20 – Merkins
– 30 – Squats
– 40 – Dips
– 50 – Single leg RDL (25/each)

Start with 10 and then run the building. Next do 20 & 10 and run. Repeat adding an exercise each time building up to all 5 exercises.
Once at all 5 work your way down by 1 exercise each lap.

We got through about 7 rounds in the time.

MARY:
– Flutter kicks
– LBC
– Hello Dolly

ANNOUNCEMENTS:

COT:

“Bless the Lord, Oh my soul, and forget not all his benefits. “”
“”Psalm 103:2″Just a reminder today of the Lord’s benefits.
“Who forgives all your iniquities, who heals all your diseases, who redeems your life from the pit, who crowns you with steadfast love and mercy””
“”Psalm 103:3-4”

Birthday Q

AO: asylum-am
Q: Woodpecker
PAX: Hands, Grandslam, Double Wide, F3 Pluto ( Hugh Nystrom), Cinco (Scott McGuire), Love’s, P3, TRC/Crab legs, Waffle House (Brady Greene), Sawdust, Tropicana, Cosmo 2, Econoline, Matlock (Bill Maddox), Cat Gut (Mike Davis), Packman, Teckmo, Newton, Coolio
FNGs: None
COUNT: 20
WARMUP:
-Side straddle hops
-Tempo squats
-Ty fighters
-Temp merkins
-Plank jacks
-25 burpees

THE THANG:
Pavilion 
-25 step up’s 
-25 dirkins
-25 Dips

Skunk Hill
-25 merkins at base 
-Sprint to top 
Rinse and repeat x5

Cardiac Hill
-25 jump squats at each turn

Little Everest
-25 flutter kicks at bottom 
-25 American hammers at top 
Rinse and Reapeat x5

Mosey to Everest for a P3 recovery

MARY:

ANNOUNCEMENTS:

COT:
The Man Who Can 
Edgar Guest 

Can’t is the worst word that’s written or spoken; 
Doing more harm here than slander and lies; 
On it is many a strong spirit broken, 
And with it many a good purpose dies. 
It springs from the lips of the thoughtless each morning 
And robs us of courage we need through the day: 
It rings in our ears like a timely-sent warning 
And laughs when we falter and fall by the way. 

Can’t is the father of feeble endeavor, 
The parent of terror and half-hearted work; 
It weakens the efforts of artisans clever, 
And makes of the toiler an indolent shirk. 
It poisons the soul of the man with a vision, 
It stifles in infancy many a plan; 
It greets honest toiling with open derision 
And mocks at the hopes and the dreams of a man. 

Can’t is a word none should speak without blushing; 
To utter it should be a symbol of shame; 
Ambition and courage it daily is crushing; 
It blights a man’s purpose and shortens his aim. 
Despise it with all of your hatred of error; 
Refuse it the lodgment it seeks in your brain; 
Arm against it as a creature of terror, 
And all that you dream of you some day shall gain. 

Can’t is the word that is foe to ambition, 
An enemy ambushed to shatter your will; 
Its prey is forever the man with a mission 
And bows but to courage and patience and skill. 
Hate it, with hatred that’s deep and undying, 
For once it is welcomed ’twill break any man; 
Whatever the goal you are seeking, keep trying 
And answer this demon by saying: “I can.”

Ruck ‘Til You Stop

AO: asylum-am
Q: Sawdust
PAX: Matlock (Bill Maddox), Coolio (Greg Fox), bluebird, Gibbler, Tropicana, Jack-Jack 🐶, Rugby 🐶
FNGs: None
COUNT: 6
WARMUP: Plant the :shovelflag:

THE THANG: Ruck for 4.28 miles

MARY: Wait on the Birthday Q (Woodpecker)

ANNOUNCEMENTS: N/A

COT: Can’t Never Could. Turn it into a Can – Woodpecker

You Olympics

AO: shamrock
Q: Stitch
PAX: slappy, Swifty, Dumpster Dive (Brad Burnette), LeBling, Crawlspace, Cobbler, Anchorman, Nadia (Aaron Jacques), Oscar Meyer, Skidmark, Stiff Arm
FNGs: None
COUNT: 12
WARMUP:
SSH
Grady Corns
Fat Guy/Little Coat
Imperial Walkers

THE THANG:
Mosey to the track

25 Merkins
25 Squats
25 Hello Dolly’s
25 SSH
5 Burpees
1 Lap around track
X4

Mosey back to COT

Wiffle Ball at the COT for 15 mins. 2 Teams. 3 pitches for each hitter. Tag, force or hit the runner with the ball = OUT. Batting team does the number of Burpees for each out they have. Defense does a Burpee for every run scored. HR = Hit ball over the parking lot.

COT:
It’s Back to School week! Summer is coming to a close for many and that means schedules and busyness are ramping up. Shopping, supplies, new classes, new activities, new routines, running from here to there. It can be overwhelming not only for our kids but for us.

Often, at times like this, we knuckle down and become uber self reliant. We plot and we plan and grind it out. We fill up our schedules, allowing them to dictate our rhythms or lack thereof. We almost create this sense of pride in our busyness.

“In returning and rest you shall be saved; in quietness and in trust shall be your strength.” Isaiah the prophet wrote about Judah wanting to flee from the Assyrians and trust in Egypt for their protection. Egypt! The original oppressor. Instead of trusting in God’s sovereignty and plan, they created their own. “Stubborn children”, “adding sin to sin”, and “suffering shame and humiliation”.

They were unwilling. Isn’t that the human condition? I know I’m guilty of this. But “therefore the Lord waits to be gracious to you, and therefore he exalts himself to show mercy to you. For the Lord is a God of justice; blessed are all those who wait for him.”

So, a different time, place, people, and set of circumstances for sure! But, the same God still exists, 2700 years later. Do we stop? Do we listen and learn? When life comes at us faster than we are ready for it, do we rush to avoid or control it?

I challenge you today to be quiet. Wait. Breathe! Don’t max out your schedules. Make time for what’s important. For me, that’s time with God. It’s not my strength, but he’s so patient and gracious to me, it doesn’t have to be. What has he already revealed to me and how is that calling me to use wisdom and discernment? Be intentional to spend time with your spouse, kids, and friends. And, like Mermaid said last week, take care of yourself, seek help and reach out when you need it.