F3 Knoxville

Category: Shamrock

Nice and Easy Circuit

AO: shamrock
Q: Eliza
PAX: Oscar Meyer, slappy, Nadia (Aaron Jacques), Free Fall (Justin Whitaker), Dumpster Dive, Flower Pot, Crawlspace, Band Camp, Toretto, Honeydew, Stitch, Skidmark, Waxjob
FNGs: None
COUNT: 14
WARMUP: SSH, Hairy Rockettes, Updog, downdog, 5 tempo merks, stretching

THE THANG: mosey to CMU pile and convene in back parking lot

2 sets of exercises in the parking lot and 2 runners. Runners take one short lap around the lot and bump you to the next exercise until it’s your time to run. When done with Set 1, you bump and join set 2 and vice versa.

First set: OH press, V Ups, Curls, Flutter Kicks, CMU Swings, Big boys

Second set: Alternating Rows, Plank Jacks, Bench Press, Side Crunches, Blockees, Heels 2 Heaven

Time for 11’s rocky balboas and curb squats

MARY: built in – 1 minute plan

ANNOUNCEMENTS: disc golf, bonfire, IPC coming up

COT: what are you dedicated to? What gets your focus, energy, time, attention, money?!? Be dedicated to important things whether it’s your M or your 2.0s or your job or quiet time or F3. Evaluate what you’re dedicated to and recalibrate to what’s really important.

2 Forward 1 Back

AO: shamrock
Q: slappy
PAX: Crawlspace, Baby Boomer, Stitch, Honeydew, Eliza, Band Camp, Toretto, slappy, Flower Pot
FNGs: None
COUNT: 9
WARMUP:
– Goofballs
– hairy rockettes
– cat wine mix
– calf & runner stretch
– cherry pickers
– run to a light pole, do 11 SSHs, and run back
– friendship fist bumps all around

THE THANG:
1. HILL WORK – We started at the top of the hill. Run down hill and do 1 burpee at bottom. Run up hill and do 1 burpee at top. Do this 11x.
2. 2 FORWARD 1 BACK – In the big parking lot we started at a station and did 11x of 1st exercise, then moved to another station about 25-30 yards away 11x of a 2nd exercise, went back to 1st spot did it again, and then back to the 2nd spot. We moved forward like this through 6 stations (wide merkins, squats, diamond merkins, bobby hurleys, drydocks, and lunges).
3. CRUNCH ZONE – We broke in the new practice turf by doing 11x of the following: American Hammers, H2H, flutters, LBC, Big Boys, Right Crunch, Left Crunch, Gas Pumpers, Hello Dolly, Freddy Mercs.

ANNOUNCEMENTS:
Sign Up for Q calendar. IPC is in September.

COT:

Sweat it out

AO: shamrock
Q: Toretto
PAX: Anchorman, Band Camp, Dumpster Dive, Gringo, Mermaid, slappy, Stitch, Tailhook, Voodoo
FNGs: None
COUNT: 10
WARMUP:
– Runner’s stretch
– Left, center, right plank
– Cherry pickers
– Solo stretches

THE THANG:
4 corners at the track:
– 10 burpees
– 20 toe touches
– 20 merkins
– 20 2-count mountain climbers
– Sprint the straights, Bernie the bends

MARY:
Assorted

ANNOUNCEMENTS:
– 2nd f luncAugust 31sth in Farragut today
– Dad camp starts today
– Whitewater rafting with stitch, link in slack
– Marine mud run August 31st

COT:
Whenever you are about to find fault with someone, ask yourself the following question: What fault of mine most nearly resembles the one I am about to criticize?
Marcus Aurelius

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.

Fun with Cindy

AO: shamrock
Q: Haggis
PAX: slappy, Mermaid, Stitch, Snaggletooth (Elijah Tafao), Anchorman, Toretto, Bling
FNGs: None
COUNT: 8
R1:Lunge x 10, R2: Back lunge x 10, R3: side lunge x 10
Reverse Murder Bunny back to start

Run 3 laps around islands

Team Up
Doracides 100 Merkins, 200 LBC, 300 Squats while P2 does suicides at 10, 20, 30 yards
Return cindys
Mosey back to flag

MARY:
Hello Dolly x 10
Up and Out x 10
Nolan Ryan x 10 each side
Superman hold 30 seconds

ANNOUNCEMENTS:

COT: Discussion on Matthew 25:35-36
For I was hungry and you gave me something to eat, I was thirsty and you gave me something to drink, I was a stranger and you invited me in, I needed clothes and you clothed me, I was sick and you looked after me, I was in prison and you came to visit me.

Today was the first day I looked at that verse not just literally in providing support to those in need, but now looking at it figuratively, in those who struggle with knowledge and love of the Lord. Those who are thirsty and longing to be fed the Good News. Also those who are in prison to sin and being there to provide support and calling ourselves out of sin.