F3 Knoxville

[downrange] Train Wreck Burlington NC

AO: downrange
Q: Mermaid
PAX: Mermaid
FNGs: None
COUNT: 1
Lots of guys with the same names as some Knoxville friends. This park was pretty cool. It had amusement rides and great features. Their “Matlock” ran us all over the park doing 7’s and 11’s along the way.

COT:

the (not so) triumphant return of Leg Day

AO: asylum-am
Q: Matlock (Bill Maddox)
PAX: Cat Gut (Mike Davis), P3, Farley, Pac-man, Cinco (Scott McGuire), Tropicana, Hands
FNGs: None
COUNT: 8
WARMUP: slow yog around AOQ. Head to Pavalon. Rocky 7 minute Tabata warmup. Surprise cameo from Cosmo 2 and Gibbler

THE THANG: 2 parter
1)Leg day with CMU
10 pistol squats (each leg)
20 weighted step ups
30 weighted calf raises
40 high knee jumps
50 weighted butt touches
75 SSH
50 weighted lunges
40 rocky balboa
30 goblet squats
20 jump squats
10 Bulgarian split squats

2) I go….You go
Partner workout
300 squats. Alternating work. 10 big bois at transition
200 merkins. 10 Sync lunges at transition
100 V Ups. 10 Sync rockettes Bunny style

MARY:

ANNOUNCEMENTS: Backstreet’s back. Alright

COT:Romans 8:26

[lostpearls] Ruck Your Socks Off

AO: lostpearls
Q: flyball
PAX: 30 second warning, flyball, Wild Thing (2.0), FNG Fairchild
FNGs: 1 FNG Fairchild
COUNT: 4
WARMUP:
All In Cadence
SSH x 15
Ti fighters forward/reverse x 10
Cherry pickers x 5
Lateral lunges stretch both sides
Tempo squats x 10

THE THANG:
Ruck to First Baptist hill and do the following:

Mosey down with 7 x 4-count lunges at bottom
Bear crawl up for 7 x merkins at top

Mosey down with 6 x 4-count lunges at bottom
Bear crawl up for 6 x merkins at top

Mosey down with 5 x 4-count lunges at bottom
Bear crawl up for 5 x merkins at top

Walk back to the softball field bleachers for power step ups and walk down repeat x 10

1.4 mile roundtrip ruck

MARY:
1.5 min wall sit with ruck on or holding
20 x 4-count LBCs holding rucks
20 x ruck thrusters

ANNOUNCEMENTS:
5/17 Hardship Hill – come get in on a Lost Pearls team that’s forming

COT:

““Either assume the tree to be good as well as its fruit good, or assume the tree to be bad as well as its fruit bad; for the tree is known by its fruit. You offspring of vipers, how can you, being evil, express any good things? For the mouth speaks from that which fills the heart. The good person brings out of his good treasure good things; and the evil person brings out of his evil treasure evil things. But I tell you that for every careless word that people speak, they will give an account of it on the day of judgment. For by your words you will be justified, and by your words you will be condemned.””
‭‭Matthew‬ ‭12‬:‭33-37‬ ‭NASB2020‬‬

Told a personal story of how I used my words in an unkind way toward my daughter. Not cursing or screaming but razzing her about some ugly shoes she has. How I’ve never read these verses with that context before and I’ve always thought about them in the context of swearing, screaming, or aggressively tearing someone down. It didn’t hit me until she out of the blue asked my wife why I didn’t like her shoes (hours later and unprompted). That hurt and then I read the passage from Matthew the next day which further convicted me.

We spend hours training our bodies out here at F3 but how are we training our hearts? If we need a good check let’s think of the first thing that comes out of our mouth when we get cut off in traffic or when someone comes at you aggressively. Or you get an email from a coworker that runs all over you. Or maybe you hate doing bear crawls on a ruck 😆

This is a challenge to all of us (me first and foremost), about using our minds in those situations to help curtail our emotions. Let’s commit to hold each other accountable when we see one of our brothers reacting (good or bad).

[downrange] When in Rome

AO: downrange
Q: Eliza
PAX: Eliza
FNGs: None
COUNT: 1
WARMUP: stretching

THE THANG: 25 big boys, 25 merkins X2 run to Vatican and back stopping to make strangers take pictures of me

MARY: bottle of water – still

COT: buongiorno

Billy Strings Roulette

AO: asylum-am
Q: P3
PAX: Grandslam, TRC/Crab legs, Matlock (Bill Maddox), Sawdust, Gibbler, Tropicana, Hands
FNGs: None
COUNT: 8
WARMUP:

5 Eaasssy Up/Downs
SSH
Run around AO
Cherry Pickers
Abe Vigoda’s
Runners Stretch
Upward/Downward Dog
Tempo Merkins
Shoulder warm-up (MPs, Front, Arm Circles)

THE THANG:

Billy Strings Roulette

Station One (AO):

Ascending Ladder starting at 1 rep, add a rep every round until end of randomly shuffled Billy song

1st Song – “Stuck Inside of Mobile with the Memphis Blues Again” (Bob Dylan Cover) – 7:41

– Lawn Mowers (each side)
– Jump Squats (No CMU
– Dirkins (Feet on CMU)
Run a lap at every interval of 5 (5, 10, 15, ect)

Station Two (Baby Everest):

2nd Song – “Gild the Lilly” – 7:53

Ascending Ladder starting at 1 rep, add a rep every round
– CMU Thrusters
– CMU Big Bois
– CMU Bent over rows
Run up Baby Everest at every interval of 5

Station Three (The Cloud):

3rd Song – “Run Down” (Jeff Austin Cover) – 4:09

Ascending Ladder starting at 1 rep, add a rep every round
– Blockies
– CMU Curls
– Goblet Squats
Run Lap around Cloud at every interval of 5

Station Four (Pavilon):

4th Song – “Eight More Mile to Louisville” (Grandpa Jones Cover)

Ascending Ladder starting at 1 rep, add a rep every round
– Up and Over Mericans (each side)
– Table Rows
– WW3 Big Bois
Run Lap around Pavilon at every interval of 5

Start back at Station One and start where left off on rep count.

Made it back to station one for one more full tune and about 1 minute of 6th song.

5th song – “You Must Come in at the Door” (Professor J.E. Franklin original but gospel song performed by many bluegrass bands over the years)

6th song – “Lonely at the Top” (Randy Newman cover)

MARY: None

ANNOUNCEMENTS:

Hardship Hill coming up! Also convergence oppurtunity this weekend! Contact Borg for more details.

COT:

Shared common parenting struggles in the COT and quote “The goal of parenting isnt to create perfect kids. It’s to point our kids to the perfect God.” – Paul David Tripp