F3 Knoxville

Sea Biscuit Treasure

AO: juco
Q: Wanderer
PAX: Lt. Dan, Love Shaq, Windex, Mailbox, Guardrail, Fetch
FNGs: None
COUNT: 7
WARMUP:
SSH, LBAC forward/back, tempo squat, harry rockets

THE THANG:
Mosey to the pond for a Sea Biscuit.
Start with the following PT:
– 10 Burpees
– 20 Merkins
– 30 Walking lunges

After PT run 1 short loop next to the pond. Continue with the following the pattern.
PT: 2 loops
PT: 3 Loops
PT: 2 loops
PT: 1 loop

We cut it short and hustled back to the flag. Arrived right on time.

COT:

My family does a word for the year. It’s kind of like a resolution, theme or something to work in for the year.

My word for this year is “Treasure”. It comes from Matthew 6 which we often refer to as some of the spiritual disciples. It talks about giving, prayer and fasting.
But when talking about these things it mentions many times treasure and reward, how do get treasure when doing them, what treasure lasts and what kind doesn’t last, etc. It talks about where to keep your treasure so it lasts, and isn’t stolen.
Be encouraged, God wants us to have treasure and he wants to give it to us.
So this year, stop being so generous and benevolent and be greedy with me. Lets go treasure hunting! :pirate_flag: :parrot:

“19 “”Do not store up for yourselves treasures on earth, where moths and vermin destroy, and where thieves break in and steal.
“”20 “”But store up for yourselves treasures in heaven, where moths and vermin do not destroy, and where thieves do not break in and steal.
“”21 “”For where your treasure is, there your heart will be also.
— Matthew 6″

[the-pulpit] Cardinal Memorial Workout

AO: the-pulpit
Q: Betty
PAX: Snitch (Cory Beilharz ), Ike, Leland Robbins (Geiger), Sawdust, Smoked Pickle, Chuck
FNGs: None
COUNT: 7
THE THANG: To honor & recognize :cardinal:, we replicated :cardinal:’s :vq: that included an escalation of burpees in 2 sets of 4 rounds starting at 5 reps and increasing by 5 reps each round. The final round had the PAX performing 2 sets of 20 burpees in cadence.

MARY: Series of ab workouts with Hello Dolly & Flutter Kicks

ANNOUNCEMENTS: N/A

COT: Remembering we’re not promised tomorrow and to live today to the fullest and tell our loved ones that we love them.

Double the fun

AO: shamrock
Q: Anchorman
PAX: slappy, Honeydew, Crawlspace, Stitch, Baby Boomer, Mermaid, Skidmark, Anchorman
FNGs: None
COUNT: 8
WARMUP:
Circle run

Side Straddle Hops 10-4 count

Tie Fighters 10-4 count each way

Cherry Pickers 5

LBCs – 25 OYO

Stretch: Quads, Down Dog, Up Dog

THE THANG:
Mosey to turf

– Ab station – 45 seconds each

– Alternating Knee Pull

– 5 – Circles – Toes pointing up

– Slow Bicycle Knees to Elbow

– Pilates 100 – Elevate back and pump arms fast

– Plank Merkin – roll down forward then back

– Side Crunch Toe Touch

– Flip it

– Plank Knee Touches – Down Down Up Up

– Fire Hydrant – Knee into chest then out to pee – right leg

– Left leg

Mosey to CMU pile

– 25 – Bench press
– 25 – Heavy Squats
– 25 – Rows
– 25 – Heavy Calf Raises
– Go for a little run to the loading dock to climb up and run back

– 50 – Bench, Squats, Rows, Calf, then run again
– Double up CMUs – for 25 Bench with buddy helping, then double CMU squats, rows, calf, then run.

MARY: 25 dips and 25 merkins

ANNOUNCEMENTS:

COT:
Psalm 145:14

The Lord upholds all who fall
    and lifts up all who are bowed down.

This verse speaks to me right now. I was a bit in a slump spiritually. I think the Christmas season really wore me out this year. It pissed me off how all the “Christmas” things pulled me away from the whole point of the season.
This verse encourages me because Jesus loves to find us in these low seasons so he can pick us back up and walk with us.

Lightweight’s Birthday (Apparently)

AO: dogpound
Q: Madoff
PAX: Lightweight, Mayberry, Aladdin, Earmuffs (Dan Studt), Bunches, Einstein, Bartman, Pew-pew
FNGs: None
COUNT: 9
WARMUP:
20 SSH
10 Rockettes
10 Tempo Squats
10 Baby Arm Circles forward and 10 backward
10 Merkins
CMU Carry to Poopitorium
Mozy up hill, 15 wide merkins on rail, 20 toe taps on curb, back to CMUs

THE THANG:
21-15-9 complexes for 3 rounds each

21 front squats
15 box jumps
9 Decline push-ups
Run Up the Hill, 20 Toe Taps on Curb, and Return

21 SSH with Tuck Jump
15 CMU Swings
9 BBS
Run Up the Hill, 20 Toe Taps on Curb, and Return

21 Apollo Ohno
15 Gas Pumpers with Static CMU Hold
9 Incline Merkins
CMU Return carry and return to AO

MARY:
10 Suitcase Crunches (in cadence)
10 GA Cheerleaders (in cadence)
20 Heel touches (in cadence)
10 seconds countdown to 6:15am

ANNOUNCEMENTS: Lightweights Birthday and Read the newsletter

COT: Remembering David Anthony Clouate a good friend who took his life the week of Christmas and was laid to rest this past weekend in New Orleans. Reminder to each HIM to be intentional with your friends, check in on them, and cover them with prayer if nothing else because every man has struggles that are easy to go unseen.

Erector’s Favorite Things

AO: the-project
Q: Erector
PAX: Flying Dutchman, OBrother, Tom Tom, Ocho, Erector
FNGs: None
COUNT: 5
WARMUP:
15 SSH, 15 mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 tempo squats, 5 cherry pickers
THE THANG:
Mosey to the friendship bell. Perform exercises, each followed by a lap. 40 step ups, 40 derkins, 40 squats, and 40 dips.
Mosey to the playground. Do a total of 40 burpees and 40 pull-ups. Alternate exercises by 5’s.
Mosey to the pool wall. Do 10 wall-ups and 10 big boys. Repeat 4 times.
Mosey back to the flag.
MARY:
Freddy Mercury
ANNOUNCEMENTS:
Escape from Haw Ridge date announced soon.
COT:
In considering resolutions for the new year, there are many noble things that we can resolve to do better. Time management is one of those things. There can be a lot said about time. King Solomon said there is a time for everything (Ecclesiastes 3). We often hear the phrase “time is money” because our time is valuable. What I wanted to share today is that our time is limited. I was thinking about how much time we spend doing the various things in our lives. How much time do we spend working, exercising, teaching, playing, praying, and worshipping? All of these are good things to spend our time on. We must work to take care of our families. We should exercise to take care of the bodies we are blessed with. We must teach our children how to live. We need time to relax and have fun. We need time in prayer to God. We need time to worship God and encourage each other when we gather together. However, do we spend any of our time on fruitless things? Do we waste our time in front of screens? Do we waste extra time at the office when it could wait until tomorrow? Do we spend too much time being lazy on the weekends? James 4:14 impresses on us that our life is as a vapor that only appears for a little while.
James 4:13-17 NASB1995
[13] Come now, you who say, “Today or tomorrow we will go to such and such a city, and spend a year there and engage in business and make a profit.” [14] Yet you do not know what your life will be like tomorrow. You are just a vapor that appears for a little while and then vanishes away. [15] Instead, you ought to say, “If the Lord wills, we will live and also do this or that.” [16] But as it is, you boast in your arrogance; all such boasting is evil. [17] Therefore, to one who knows the right thing to do and does not do it, to him it is sin.”
We need to be mindful of how we spend our time because we don’t have an endless supply.