Q: Z-Pack
PAX: Shotgun, DoorKicker (Jud), FixerUpper, Mountain Ice, Chinstrap, Backflow, Check Yes, Mr.May, Tokyo Drift, Recoil (Blake Conley), Scratch-off, Trip
FNGs: None
COUNT: 13
WARMUP:
SSH
Windmills
Imperial Walkers
Tie Fighters
OH Claps
Michael Phelps
Tempo Squats
Tempo Merkins
THE THANG:
Mosey from the AO spot across Hotel Ave to the park.
Four exercise stations around the track at Fountain City Park. At each station there alternate two exercises for 3 minutes.
1. 10 Burpees and 10 step-ups, each leg
2. 5 Pull-ups using the monkey bars and 20 V-ups
3. 5 Tres Merkins and 5 Mucho Leggos
4. 15 Decline Merkins and 20 Flutter Kicks, 4ct
MARY:
30 second high plank
30 second low plank
boat canoe
big boy situps
ANNOUNCEMENTS:
– The Quacken shirt order is still open in the F3 gear store.
– Fixer had an update on patches, maybe a couple more weeks.
– IPC on Wednesday! Mountain Ice is Qing the Chris Kyle WOD.
– Chuck with a VQ tomorrow at Brickyard!
– OTB workout at Clayton Park in Halls on Thursday, Mountain Ice has the Q.
– Marine Mud Run this Saturday. Check out the weekly newsletter for a link.
– Operation Street Hope (battles human trafficking) fundraiser in October. Check the newsletter for more info.
– Go Ruck basic, tough and 12 mile rucks in November. Check the newsletter.
– F3 Knoxville 10 year convergence in November.
COT:Mark 2:3-4 ESV
[3] And they came, bringing to him a paralytic carried by four men. [4] And when they could not get near him because of the crowd, they removed the roof above him, and when they had made an opening, they let down the bed on which the paralytic lay.
Then Jesus was pleased with their faith. First he forgave the paralyzed man of his sins and then Jesus healed the man of his paralysis. Jesus said rise, take up your mat and go home.
This paralyzed guy had some good friends. They carried him around on a mat to Jesus, but when they couldn’t reach Jesus because of the crowd, they didn’t give up. They would not be denied. They cared so much about their friend that the possibility of his healing compelled them to dig through the roof of another person’s house and let down their friend into Jesus’s presence.
I just think its a great story of boldness, perseverance and love for a friend. I want to be like the paralytic’s friends.