F3 Knoxville

Tag: 5K (Derren Burrell)

Short Circuit

AO: juco
Q: Butterknife
PAX: Jonathan Woodall (GUMP), Butterknife, Parkour, Commission (Adam Wilson), Lil’ Spice (Chad Crawford), Booster (Les Fout), Wanderer (Dave Staab), Guardrail (Brandon Brown), MC Fraud (Chris Trice), 5K (Derren Burrell), Windex, Fetch (Joel Moran), Mailbox (Chip Keim), MessyHobbs, Stye (Hal Phillips), Incoming (Rodney Pointer), Soot (Daniel Anders), Sparkler (Brian Pitstick), Hallmark
FNGs: 1 Hallmark
COUNT: 19
WARMUP:

Side straddle hop in cadence 20
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Bear crawl in shake hands crawl bear out
1 burpee oyo
Repeat
Cherry Pickers
10 Windmills in cadence

THE THANG:

Fighter Merkins
5 Sledge Hammer swings on the tire
Flutter kicks
Mountain Climbers
Squats
Curls
Burpees
Tris
Jump rope
Rows
Run stairs
BBS

MARY:
Hello Dolly x10
ANNOUNCEMENTS:
Flag handoff at Equalizer
Q101 workshop at the Project
COT:

“Understand this, my dear brothers and sisters: You must all be quick to listen, slow to speak, and slow to get angry. Human anger does not produce the righteousness God desires.”
‭‭James‬ ‭1‬:‭19-20‬

Saying No

AO: juco
Q: Guardrail (Brandon Brown)
PAX: Fetch (Joel Moran), elf, Wanderer (Dave Staab), (Tooth Fairy) Dana Rust, Butterknife, MC Fraud (Chris Trice), Lil’ Spice (Chad Crawford), Shrubbery, Data (Joey Tipton), 5K (Derren Burrell), Nadia (Aaron Jacques), Wagon Wheel (John-Mark Chesney), Cosmo, Erector (Jason Champion)
FNGs: None
COUNT: 15
WARMUP: Windmills, Tempo Squats, Ti Chi Warrior, Cherry Pickers, SSH, Tempo Merkins
THE THANG: “Catch me if you can” run to the cmu pile with 1 partner bernie the other 3 burpees then catch the bernie guy and switch. 11’s with Thrusters and Pullups, Crab Bear soccer, fun with planks and the ball on the hill, Ring of fire
MARY: Dealers Choice
COT: The rod and reproof give wisdom,
but a child left to himself brings shame to his mother.
Proverbs 29:13
There is power in saying ‘No’, from experience I can tell you kids need to be told no.
But here is the thing. We need to be told no too.
The way Jesus speaks of this is to fast – he said his disciples will fast when he is gone.
We can increase our patience and our ability to wait well when we tell our stomachs no. Then other desires are not in control of us either.
So consider that Proverb again, realizing we are the child and we need correction.
Where are you getting correction from and are you willing to receive it?

Same as Before Only Backwards and Worse

AO: juco
Q: Mailbox (Chip Keim)
PAX: Mailbox (Chip Keim), Po-Boy (Travis Dupre), Windex, Lil’ Spice (Chad Crawford), 5K (Derren Burrell), Fetch (Joel Moran), Wanderer (Dave Staab), Dart Gun (Todd Mulder), (Tooth Fairy) Dana Rust, Hall Pass, Whiz Kid (Downrange from IL), Noodles
FNGs: 1 Noodles
COUNT: 12
WARMUP:
SSH, Mountain Climbers, Tempo Merkins, Shoulder Taps, Tempo Squats and despite 5k’s request less then 100 Grady Corns
THE THANG:
The same as Wednesday only backwards and with a hill and with a sand bag too. So miserable I was called @trolley
MARY: Box Cutters and Pickle Pounders
ANNOUNCEMENTS: Great to have Whiz Kid back at JUCO from Downrange in Wharton, IL. Also glad to have FNG – Noodles
COT:. Leading with Gratitude. Simple concept but have to be intentional to practice routinely. Shared 10 coin trick to hold self accountable for keeping frequency. Start with 10 coins in left pocket and move one to right pocket each time you show gratitude to someone throughout the day. Practice in all circle of influence! Don’t forget your family too!

O @spotter Where Art Though

AO: juco
Q: Mailbox (Chip Keim)
PAX: Butterknife, Shrubbery, Mailbox (Chip Keim), Erector (Jason Champion), 5K (Derren Burrell), (Tooth Fairy) Dana Rust, Wanderer (Dave Staab), Windex, Full Tank, Wagon Wheel (John-Mark Chesney), Fetch (Joel Moran), Hall Pass
FNGs: None
COUNT: 12
WARMUP:
The usual – SSH, reach for the sky, let it hang, tempo squats, tempo merkins
THE THANG:
To keep the legend of @spotter alive (trying to keep his name from fading from the memories of the gloom). We brought back the Burpin Bernie back but went heavy with CMU work. Started with 10 Blockees, ran to first line – 1 Burpee and Bernie back, next 20 Heavy lunges, ran to second line – 2 Burpees and Bernie back. Worked way up to 30 Tri Extension, 40 goblet squats, 50 curls, 60 heavy LBC, 70 overhead press/rows, 80 heavy flutter, 90 bench press, 100 heavy Freddy
MARY:
Had time for 30 box cutters
ANNOUNCEMENTS:

COT:

Talked about Joy and seeing things through glass half full lens despite trials and tribulations life throws our way. Mom’s health struggles and subsequent miracle recoveries and positive attitude through it all has been a blessing in many ways and a gut check as well when I can be frustrated or down despite much better circumstances. Thank you for prayers and checking in. Means a lot.

Ghost Remnant

AO: juco
Q: Guardrail (Brandon Brown)
PAX: 5K (Derren Burrell), Fetch (Joel Moran), Tom Raef (HallPass), Data (Joey Tipton), Waffles (Pedro Da Silva), Dart Gun (Todd Mulder)
FNGs: None
COUNT: 7
WARMUP:Windmills, Chinook Squats, Ti Chi Warrior, Cherry Pickers. SSH, Grady Corns, Merkins
THE THANG: Fun Run (not so much fun for 5K who popped his shoulder out )Continue on to get coupons. 1 partner curl walls while the other runs around the building the long way.
When they meet the switch directions and role.
When they meet again, tricep walk & rifle carry air, switching when needed till both arrive at crosswalk.
With the same partner, Dora: Offset merkins (50), curls(100) Squats (150) heavy lunges (200)
While partner runs to the brick wall for 10 dips, next time 10 step ups
Some core and Up to pull ups
ANNOUNCEMENTS: F3 in the Nude tomorrow.
COT: Sing praises to the Lord, O you his saints, and give thanks to his holy name.
Psalm 30:4

This morning I was going to talk on listening – but as it turns out, I still need to work on that. I plan to use my family trip to MA to figure out how to listen. Please hold me to that.

Today, Make a Joyful noise!
There are over 50 commands in the bible telling us to Sing to the Lord.

So what’s your soundtrack? What are you listening to? Are you joining in? It’s an awesome way to follow God’s command.
I’m not a “only worship music” guy, but some of the music you listen to should bring you to a place of worship.
I’m a firm beliver that music is a gift from God.
It lowers your blood pressure, lessens anxitey, improves sleep
Music is also a gift FOR God. Used properly, it awakens a part of us designed to commune with God.
I’d love for all of you sharing what you are listening to that does that. I hope it’s not just contemporary christian music you may hear on the radio, but many genres and instrumentals and deep lyrics.
Jesus died for you. Sing about it!

Praise the Lord! For it is good to sing praises to our God; for it is pleasant, and a song of praise is fitting.
Psalm 147:1