F3 Knoxville

Tag: 5K

Something completely different

AO: juco
Q: Wanderer
PAX: Lt. Dan, Stye (Hal Phillips), Booster, Love Shaq, Fetch, Butterknife, Guardrail, 5K, MessyHobbs, Survivor, Dart Gun, Trash Panda (JUCO)
FNGs: None
COUNT: 13
WARMUP:
– tempo merkins
– tempo squats
– cherry pickers
– SSH
– BAC forward/back
– downward dog

THE THANG:
AB day! pyramid style.
Big parking lot has exercises at each line:
– 20 BBS
– 40 Box cutters
– 60 Pickle Pounders
– 80 Hello Dolly
– 100 LBC
– 80 Freddy Mercury
– 60 Pickle Pointers
– 40 flutter kicks
– 20 Rainbow drops

Run to the first line and complete the exercise. Run back and do 5 hand release merkins. Rinse and repeat going to a further line each time and completing merkins when returning home.

:boom: a new man is born.

Finished with 3 rounds of 20 box jumps and 20 dips and then 3 rounds of 20 dirkins and 20 step ups.

MARY:
Some imperial walkers, squats, planks and side plank things that butterknife makes us do. :watch: done, times up!

ANNOUNCEMENTS:

COT:

Prov 3:5-6

Las diferencias nos hacen mejores

AO: juco
Q: Shrubbery
PAX: 5K, Butterknife, Dart Gun, Guardrail, Love Shaq, Wanderer
FNGs: None
COUNT: 7
WARMUP:
– Seal claps x 11
– Over-head claps x 10
– Side straddle hops x 11
– Cherry pickers x 5
– Plank x 30 secs
– 30 secs of stretching

THE THANG:

Mosey to the new building.

We did a circuit around the new building and around the large pound. We had to stop at each entrance and perform diverse exercises listed below.

1) Dips/Box Jumps
2) Derkins/Toe Merkins
3) BBS
4) Squats
5) Lunges
6) Burpees
7) Heels to Heaven

We did three rounds, in the first one we did 10 reps of each exercise, 20 in the second and we barely finished the third one 😉 with 30 reps. After the first lap to the building we had to run around the large pond once, twice the second time and we did not complete a third try :joy:. After the long run, we did different exercises according to the number of reps in the round.

Jail break to the flag :shovelflag:.

MARY:
No time

ANNOUNCEMENTS:
JUCO recognized in Escape the Haw Ridge.
Pulpit AO.

COT:

We talked about how differences nurture our lives and enrich our perspective. Let’s pursue coping with differences and avoid criticisms since that is the easy way out.

“The one who eats everything must not treat with contempt the one who does not, and the one who does not eat everything must not judge the one who does, for God has accepted them”.

Romans 14:3

Beloved Son

AO: juco
Q: Survivor
PAX: Butterknife, Dart Gun, Data, 5K, Love Shaq, Erector, Guardrail, Lt. Dan, KickFlip
FNGs: None
COUNT: 10
The SCENE: Dogwood winter, 40 degrees, 4/5, 5:30am
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Reach for the sky, let it hang, SSH, lil baby arm circles, OH clap, seal clap, cherry pickers, tempo merkins, tempo squats
THA-THANG:
Mosey to the south with a stop at the rocks and guardrail.
Shoulder work with rocks, front raises x20, side raises x20, empty can raises x20
Dips x20
Lunge a bit and mosey to JUCO-manjaro
Indian Run-style up and down after 5 count first in line drops off and keeps exercising until the last in line moves to the front. Merkins, BBS, dry docks, heels to heaven, squats, burpies
MARY:
Head back north to flag, stopping to pick up rocks for shrugs and toe merkins, then curls.
Lunge a bit and mosey to flag.

ANNOUNCEMENTS: Help 5K move, Escape from Haw Ridge

COT: Was going to share my testimony, but in preparation and prayer God wanted me to talk about Him. Was going to talk about the prodigal son and corruption, but God shared that the parable is actually about the father too. The story goes, “that when the father saw the prodigal son in the distance, he had compassion on him, ran to him, hugged and kissed him.”

Oh how I long for the day to receive that embrace and kiss. Our Father made a way to Him by sacrificing His own son, so that we are no longer slaves, but sons…also heirs. (Gal 4:4-7)

Perhaps God is calling you to Him now, and it is time to receive the Spirit of His Son inside of you so you can experience the love from the kindest and loving Father you could ever know.

Our Blessing

AO: juco
Q: Erector
PAX: Butterknife, Lil’ Spice, Guardrail, Dart Gun, 5K, Trash Panda (JUCO), Pinky, Survivor, Erector
FNGs: None
COUNT: 9
WARMUP: 15 SSH, 15 Mountain climbers, 15 Moroccan Night Club, 10 tempo squats, 5 cherry pickers.
THE THANG: Mosey to the coupon pile. After each exercise, run to the top of the stairs and alternate between 5 pull-ups and 5 toes-to-bar.
-25 curls
-25 OHPs
-25 goblet squats
-15 thrusters
-15 blockees
Mosey to the Sophomore. Do 25 2-ct flutter kicks at the first corner. Bernie up the hill and run the loop. Do 25 more 2-ct flutter kicks at the first corner and Bernie back up the hill. Do 25 merkins and run the rest of the loop. Continue this trend picking up an additional exercise for the next two laps: 25 LBCs and 15 burpees. We ran out of time to do the burpees. Mosey back to the flag.
MARY: 20 big boys OYO.
ANNOUNCEMENTS: Escape from Haw Ridge on April 5th.
COT: We are, in general, a very blessed nation. Oftentimes, we do not count our blessings from God, and we take them for granted. At church, we sing a song “Count your blessings, name them one by one.” We need to remember to be grateful for all of our blessings, but this morning, I want to mention one blessing in particular that we especially shouldn’t take for granted: our wives. Proverbs 31 contains a description of a wife’s worthiness. In particular, verse 10 tells of her worth. “Her worth is far above jewels.” Our wives are a treasure that is far above value. If you are anything like me, you probably don’t tell her this often enough. She needs to know! There are far too many marriages that end for many reasons. Don’t let lack of appreciation for all she does be a reason for strife in your marriages.

Jumpin’ Juc 93

AO: juco
Q: Noodles
PAX: Booster, Mailbox, 5K, Butterknife, Wanderer, Guardrail, Data, Love Shaq, Commission, Trash Panda, None
FNGs: 1 None
COUNT: 11
WARMUP: SSH, Bend & Reach, Windmill, 8 Ct. Merkin, Shoulder Circles, etc.
THE THANG: Partner Workout

Bottom of Juco: 50 total jumping lunges, partner holds brick overhead (switch back and forth until 50 complete)

Half Way Up: 3 Rounds – 8 Blockees, 10 Burpees

Top of Juco: 3 Rounds – 14 Thrusters, 11 Burpees

Half Way Down: 3 Rounds – 8 Blockees, 10 Burpees (DNF)

Bottom: 43 jump lunges, hold brick overhead (DNF)

MARY:
ANNOUNCEMENTS:
COT: Honoring Data’s Dad, who lived to be 93 years old. We reflected on what our legacy as Dad’s can be. The 4 Ps:

– Pursuing Dads: we pursue our children’s hearts. Like Jesus pursued us in our sin, we have an example of the lengths God the Father went to pursue us.
– Present Dads: We are present emotionally, spiritually, mentally, and physically. We connect with our kids.
– Providing Dads: We provide space for our kids to be known and loved; we also provide financially.
– Protecting Dads: We protect our kids from the lies of this world as we point them to Jesus, we also protect them from unsafe people.

May we endeavor to prioritize our children and families as Data’s Dad did – retiring from his sales position to be spend more time with his kids!