F3 Knoxville

Category: McFee – The Farm

Tabata Under the Stars

AO: the-farm
Q: Choir Boy (Kenny Saffles)
PAX: School Zone (Michael Shope), Aladdin (Mansour Hasan), Sharpie (Gary Mitchell), Choir Boy (Kenny Saffles)
FNGs: None
COUNT: 4
WARMUP: Mainly some stretching

THE THANG: Tabata – 20 seconds on, 10 seconds off, 8 rounds, run a lap around the island (taking the Panama Canal to cut it short), rinse and repeat. We got in 6 sets – merkins, squats, CDDs, LBCs, calf raises, and dips

MARY: Star gazers

ANNOUNCEMENTS: None

COT: Remember that as we watch our kids grow, we will miss these days in a few years just as much as we miss the younger days now.

The obstacle is the way

AO: the-farm
Q: Trunk (Seth Knisley)
PAX: Mayberry, Driftwood (Gary Bloom), Choir Boy (Kenny Saffles), I-Beam (Ryan Gerken), Earmuffs (Dan Studt), Trunk (Seth Knisley)
FNGs: None
COUNT: 6
WARMUP:
A healthy dose of static stretches followed by a warmup tabata-like routine:
– 4 rounds of each, 30 seconds on / 15 seconds off: Side Straddle Hops | Reverse Lunges | Front-Jacks | Squat Jumps

THE THANG:
Mosey to the hilltop for the following:
1 – 10 min E.M.O.M consisting of: 10 high steppers | 10 imperial walkers | 10 mountain climbers
all on a 2-count

2 – 8 round double E.M.O.M (every 2nd minute on the 2nd minute) consisting of: 10 merkins | 10 squats | 10 V-ups

MARY: no time
ANNOUNCEMENTS: none spoken
COT: C.H. Spurgeon’s quote from his sermon about the Israelites’ hesitancy to take their inheritance (linked below). Pay attention to Resistance in your life, and assess whether or not the internal and external obstacles you face might actually be lighting your way.

www.ccel.org/ccel/spurgeon/sermons35.xxv.html

Tired PAX can’t shoot

AO: the-farm
Q: Waxjob (Josh Brady)
PAX: Utah (David Angel), Driftwood (Gary Bloom), Crossbar, Earmuffs (Dan Studt), Ashton
FNGs: 1 Ashton
COUNT: 6
A little muggy, but not so bad. Dark, at least to start with.
WARMUP:
20x SSH IC
5x Burpees OYO
5x Cherry Pickers IC
5x Burpees OYO
20x LBAC each way IC
5x Burpees OYO
10x Rockettes
5x Burpees OYO
10x Tempo Squats OYO
5x Burpees OYO. Warmed up yet? (no response)
5x Burpees OYO. Warmed up yet? OK!
THE THANG:
Mosey over to the stairs for 5x Calf Raise on each step, 5x squats on each landing.
Head to the Pavalon for 11s with Table Rows and Dips.
Back down to the basketball court.
8 stations set up around the court: 20 reps each station. Donkey kicks, Catalina Wine Mixer, Crabettes, Merkins, V-ups, BBS, SSH, and Mountain Climbers. After each station, grab a basketball and hit a layup, free throw, and 3 before moving to the next station.
MARY:
100x 4ct Flutter Kicks IC
20x 4ct LBCs IC
Front leaning rest until time
ANNOUNCEMENTS:
Welcome FNG Tommy Michaelides AKA “Ashton”
COT:
>From Utmost.org:
Oh, the bravery of God in trusting us! Do you say, “But He has been unwise to choose me, because there is nothing good in me and I have no value”? That is exactly why He chose you. As long as you think that you are of value to Him He cannot choose you, because you have purposes of your own to serve. But if you will allow Him to take you to the end of your own self-sufficiency, then He can choose you to go with Him “to Jerusalem” (Luke 18:31). And that will mean the fulfillment of purposes which He does not discuss with you.

We tend to say that because a person has natural ability, he will make a good Christian. It is not a matter of our equipment, but a matter of our poverty; not of what we bring with us, but of what God puts into us; not a matter of natural virtues, of strength of character, of knowledge, or of experience— all of that is of no avail in this concern. The only thing of value is being taken into the compelling purpose of God and being made His friends (see 1 Corinthians 1:26-31). God’s friendship is with people who know their poverty. He can accomplish nothing with the person who thinks that he is of use to God. As Christians we are not here for our own purpose at all— we are here for the purpose of God, and the two are not the same. We do not know what God’s compelling purpose is, but whatever happens, we must maintain our relationship with Him. We must never allow anything to damage our relationship with God, but if something does damage it, we must take the time to make it right again. The most important aspect of Christianity is not the work we do, but the relationship we maintain and the surrounding influence and qualities produced by that relationship. That is all God asks us to give our attention to, and it is the one thing that is continually under attack.

Smile for the Camera

AO: the-farm
Q: Trash Panda
PAX: Aladdin (Mansour Hasan), Sharpie (Gary Mitchell), School Zone (Michael Shope), Mayberry, I-Beam (Ryan Gerken), Monstar (Josh Sparrow), Trash Panda
FNGs: None
COUNT: 7
WARMUP:
Mosey down the road to find a nice spot to WOR – SSH, WMH & runner stretch, BAC, BAC-BAC, a few good mornings and we are off!

THE THANG:
1. 3x(10 dips, irkins, derkins, merkins w/ 50 Spicollis (calf raises)) mosey to next pain station w/ a little bear crawling down the stairs
2. Parking Lot Work:
-lunge, lunge, broadjump (some variation of Lt Dans) x 2
-alligator merkins
-inch worms
mosey to the right section of hill for next speed bump
3. 40s w/ merkins at the bottom and squats at the top, MOT = politician up (bernie’s?) bearcrawl down

MARY:
50 LBCs (during the Thang)
13 burpees
13 Leg raises
13 windmills (2 is one)
20 Suzanne Sommers (3 positions per leg)

ANNOUNCEMENTS:
F3 in the nude coming up – check slack

COT:
I appreciate everyone being so hospitable since I’ve moved to Knoxville. F3 Community is strong here and I am excited to join. Challenge to PAX is to make sure that this mentality is present in other aspects of our life as it applies to greater impact to our community. A smile and a kind word goes a long way to build a stronger community.