F3 Knoxville

Superset

AO: thequacken
Q: DoorKicker (Jud)
PAX: Prairie Dog, FixerUpper, Shotgun
FNGs: None
COUNT: 4
WARMUP: standard warmup

THE THANG: supersets

Five rounds

1 minute of SSH
1 minute of Merlins
1 minute of Air Squats
1 minute of Carolina Dry Docks
1 minute of LBC’s

ANNOUNCEMENTS: Family Get together to build community. 10 May

COT: Don’t focus on the chains in your life. Focus on the change in your life. The more we grow in Jesus, the more we will be able to outgrow our chains and force them to break.

Circle of Gain

AO: thequacken
Q: Z-Pack
PAX: Shotgun, Prairie Dog
FNGs: None
COUNT: 3
WARMUP:
SSH
Squat and Reach
Rocketts
Imperial Walkers
OH Claps
Baby Arm Circles
Shoulder Taps
Ring of Fire Merkins
Ring of Fire Squats

THE THANG:
Six exercises in a circle; on the Tabata timer 50 seconds work, 10 seconds rest; move clockwise around the circle, completing all exercises.
1. Blockees
2. CMU Swings
3. Thrusters
4. Tres Merkins
5. Curls
6. Lunges with CMU

Next, travel from AO parking lot to park playground. Different modes of travel were called out by the Q – bear crawl, Bernie, lunge walk, and crab walk. Using the monkey bars in the playground do 10 pull ups.

Rinse and repeat. We got 2 rounds of the circle and 2 rounds of pull-ups

MARY:
Flutter Kicks while pressing CMU
WWII situps
LBCs IC

ANNOUNCEMENTS:
April 26th – Forg3 Ascents
Hardship Hill

COT:
Thinking about the word “meek.”

Jesus said, “Blessed are the meek, for they shall inherit the earth” (Matthew 5:5)

Sometimes people are described as meek and mild. Meek is used as a synonym for weak. One might think of a submissive, timid, young person.

Truly though, “Meekness” is a humble attitude that expresses itself in the patient endurance of offenses. “Gentleness” is a practical synonym. It implies mercy and self-restraint. Meekness is not weakness. The word meek from the original language was used to describe reining in a stallion. It is the idea of a horse being controlled by a bit and bridle. The horse is choosing to submit to authority. That is meekness. It is power under constraint.

Proverbs says, “He who is slow to anger is better than the mighty, and he who rules his spirit, than he who captures a city” (Proverbs 16:32). In contrast, the individual who is not gentle is likened to “a city that is broken into and without walls” (Proverbs 25:28). Gentleness always uses its resources appropriately, unlike the out-of-control emotions that so often are destructive.

Let’s be meek men who are self controlled. Let us be self controlled, ruling over our own body, mind, and spirit. I’ve shared before about losing my temper with my kids. I am often undisciplined with my diet. I want to grow in meekness, and be self controlled in all areas of life.

Golgotha Ruck

AO: thequacken
Q: Natty
PAX: Herbie, Z-Pack, FixerUpper, Natty, Otis, Hobie, Shotgun, The Six
FNGs: None
COUNT: 8
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

30/15 test

AO: thequacken
Q: FixerUpper
PAX: Borg, DoorKicker (Jud), Z-Pack, Shotgun, Spellcheck
FNGs: None
COUNT: 6
WARMUP:
Warmup stuff while disclaiming

THE THANG:

10 pullups or burpees
20 merkins
30 squats
Run a lap (or bernie your preferred distance)
Repeato AMRAP – 30 mins

3rd F

MARY:

ANNOUNCEMENTS:

COT:
Doorkicker’s question
Why is building real community in the church so hard?
Discuss 15 minutes

This was a trial of the 30/30 workout. This is a 30 minute workout followed by a 30 minute discussion of one question that is sent out in advance. This was modified to be a 15 minute discussion to stay within the usual 45 minute workout.

Something that worked well (IMHO) was to have a simple workout plan that allowed me to give instructions once and let ‘er rip. Also PAX could make the workout as intense as they needed since it was an AMRAP.

After 30 mins, time was called and we assembled in the pavilion. Both Z-Pack and Borg brought coffee, so that was enjoyed by all (even Shotgun :wink:). Thank you, men, for doing that.

We had all had time to think through DK’s question. A few thoughts included we don’t value deep relationships enough, judgementalism, laziness, lack of boldness, fear and insecurity, lack of common mission.

One word that came to my mind was “OPTIONAL.” I live like a lot of things are optional, including deep relationships.

DK said we should get our families together. Let’s do that, bros.

Also, somebody else run a 30/15! You are freed to lead.

Prayer by Borg, SYITG next time :muscle:

UP these hills ‘n down

AO: thequacken
Q: FixerUpper
PAX: Natty, DoorKicker (Jud), Z-Pack, Gmail, Shotgun
FNGs: None
COUNT: 6
WARMUP:
Ruck a loop round the park

THE THANG:
Ruck up a hill and back down

MARY:
A myriad of ruck PT exercises on the Gresham MS track

ANNOUNCEMENTS:
Couldn’t think of any

COT:
Which gospel will you believe?