THE SCENE:
45 degrees, a little drizzly, before sun-up. Just like the gritty like it.
F3 WELCOME & DISCLAIMER
Was 30 seconds late to q-ing my own q… Oh the shame. Wanted to get the packaging tape gun to tape the cheatsheet to my forearm. Didn’t end up using it.
WARM-O-RAMA:
- SSH
- Cherry Pickers
- Windmills
- High Knees with Burpees
The Thang: Lots, Walls, Rails and Rocks
Starting in a line facing the wall but on the opposite of the parking lot from the wall.
All the traveling exercises progress towards the wall. Unless otherwise specified all exercises are 4 count.
- 5 Burpee Broad Jumps
- 5 Merkins
- 5 Frog Jumps
- 5 Diamon Merkins
- 5 Inch Worms
- 5 Werkins
- 5 Lunges
- 5 Plank Jacks
- 5 Imperial Squat Walkers
- 5 Pickle Pounders
- 5 Broad Jumps
- 5 Shoulder Taps
- 5 Reverse Lunges
- 5 Peter Parkers
- 5 Bear Crawls
- 5 Plank to Elbows
- 5 Crab Walks
- 5 Mtn Climbers
- 5 R Bear Crawl
- 5 Parker Climbers
At the Wall – Everyone get a CMU
- 5 Curls
- 5 Step Ups
- 5 Presses
- 5 Rocky Balboas
- 5 Triceps
- 5 Step Ups
- 5 Thrusters
- 5 Step Ups
- 5 CMU Burpees
Bear crawl in a line up to Guard Rail. At the Rail
- 10 Dips
- 10 Dirkens
- 10 Irkens
- 10 Pick Pounders – Inclined
- 10 Dips
- 10 Dirkens
- 10 Irkens
- 10 Reverse Pickle Pounders (aka – Baby Makers)
Pick up two rocks
- 10 Baby Arm Circles
- 10 Seal Claps
- 10 Overhead Seal Claps
- 10 Baby Arm Circles Backwards
- 10 Thors
- 10 Star Toe Touches
- 10 Dead Bugs
Mosey back to far corner of Parking Lot to start sequence again but this time with added Mosey to next Island destination as we Zig Zag through the parking lot Islands
- 5 Burpee Broad Jumps
- 5 Merkins
- 5 Frog Jumps
- 5 Diamon Merkins
- 5 Inch Worms
- 5 Werkins
- 5 Lunges
- 5 Plank Jacks
- 5 Imperial Squat Walkers
- 5 Pickle Pounders
- 5 Broad Jumps
- 5 Shoulder Taps
- 5 Reverse Lunges
- 5 Peter Parkers
- 5 Bear Crawls
- 5 Plank to Elbows
- 5 Crab Walks
Finish off with 15 Burpees with CMUs at the Wall.
MARY:
50 Freddy Mercuries
CIRCLE OF TRUST/BOM:
Grit & Tenderness – Grit by itself does not make a man. The Holy Spirit in us calls us higher. It calls us to a more complex and mature “High Impact Man”. A man that contains not only Grit but also tenderness and sensitivity. Sometimes these “goals”, “values” seem to be at odds with each other. How can I be a man of grit if I’m tender all the time and super sensitive to everything and everyone? How can I perform and compete in this EXTREMELY competitive and stressful – dog eat dog – extremely judgmental world if I’m not 100% Grit? It might just be impossible without the infinite spirit of God within us helping us. Today allow Him to reign you in when your Grit is too tough on others. Today allow Him to give you the grit to show up when you said you would and do what you said you were going to.
You are off to a great start – Your grit got you here before the sun in the cold and wet to push your body. Now don’t forget that counter-intuitive sensitivity you are to have towards others. Others might mislabel you as ALL grit or A**hole. Conversely others may mislabel you 100% weak and a push over. Do not listen to the labels. You know you are an infinitely more complex human being possessing endless amounts of gritty strength from the Lord of Hosts, and an infinite resource of tenderness to draw upon.
Lean on Jesus – He will help show the world how His amazing men can perplex the world with the combination of two contrasts.
ANNOUNCEMENTS:
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- 2-27-2020 This Thursday – New AO Christening at the Vatican – OTB – @ 5:30 –
9245 Fox Lonas Rd NW, Knoxville, TN 37923
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- This Saturday – F3Knoxville TRUEbadours: February 29
Growschool/Q101 next Saturday
F3Knoxville TRUEbadours: February 29
If you have not yet Qd and are interested but not sure how or you just want to fine tune your abilities Check this out. Our first F3 Knoxville Truebadours Convergence Q (Q101 + GrowSchool) will happen on Saturday, February 29th 7:00a, at the Asylum AO. Steam along with other F3Knox HIMs will be leading the charge. If you have questions please reach out to Steam or Abscess.
https://docs.google.com/document/d/10CRLbXnehi2RDX1Ep3mnOUtBpp8OLIV0J7nulIvlNQM/edit?usp=sharing
- March 28, 2020 F3 Knoxville Convergence @ JUCO