F3 Knoxville

Tag: 5K

All I Want for Christmas is a Good Beatdown

AO: juco
Q: 5K
PAX: Guardrail, Wanderer, Windex, Mailbox, 5K
FNGs: None
COUNT: 5
WARMUP:
One-handed SSH
TN Rocking Chair
Carolina Dry Docks
Catalina Wine Mixers (6-count)

THE THANG:

MARY:
Mosey up to Sunago Parking Lot

DORA
– 100 Burpees
– 200 Squats
– 150 Derkins / 150 Irkins

Mosey to Maple St Parking Lot
DORA w/ different partner
– 100 Hello Dolly (2-Count) – Ran out of time here
– 200 Dips
– 300 Captain Thors (1:4 BB/AH)

Mosey back to AO

ANNOUNCEMENTS:
Coffeteria, public apology to Mailbox for skipping the pre-run
COT:
John 14:27: “Peace I leave with you. My peace I give you. I give to you not as the world gives. Don’t be troubled or afraid.”
Christmas in my family is hectic, I need this verse. Do you? Just don’t forget that God is with us.

Legend of the Candy Cane

AO: juco
Q: Trash Panda (JUCO)
PAX: 5K, Guardrail, Mailbox, Butterknife, Booster, hound dog, Wanderer, Windex
FNGs: None
COUNT: 9
WARMUP:
SSH x 20
Moroccan night club x 20
Tempo merkins x 10
Mountain climbers x 20
30 sec on own
THE THANG:

Mosey to back of campus, stop on way for dips and step ups x 20

Get CMU and go to stations below trees. Do stations and run loop of parking lot or go to top of hill and back between. Repeat until time.
– Station 1-H2H & rows x 25
– Station 2-flutter kicks x 25 & durkin x10
– Station 3-LBC x 25 and squat thrusters x10
– Station 4-hello Dolly & curls x25
– Station 5-BBS x20 & blockee x 5

Mosey to flag

MARY: windmills, merkins
ANNOUNCEMENTS:
The Farm AO launch Friday
COT:
The Legend of the Candy Cane

A few facts about the candy cane:
-It was originally straight and white. The red stripes were added around 1900.
-Candy Canes have been around for 350 years
-Candy canes were originally invented to help keep children quite during the Christmas Eve services

The main thing I wanted to share about the Candy Cane is how you can use it to share the message of Jesus

o They look like a shepherd’s hook or the letter J for Jesus.
o The white represents the purity of Jesus and the red to symbolize the blood he shed for our sins and the 3 fine lines are for the Holy Trinity.
o The hardness of the candy cane represents the solid foundation we have in Jesus.
o The candy cane was also made to be given as a gift, representing the love of Jesus when he gave us the gift of salvation.

Every HIM received at least 2 candy canes, one for them and one to share and tell the story.

Short Circuit

AO: juco
Q: Butterknife
PAX: Noodles, 5K, Butterknife, Dart Gun, Mailbox, Erector, Guardrail, hound dog, Windex
FNGs: None
COUNT: 9
WARMUP:
SSH, Cherry Pickers, Fighter Merkins, Windmills, Squats

THE THANG:
Line up with the person in front falling off for 2 burpees to circuit

Fighter Merkins
Curls w/ CMU
Tris w/ CMU
Agility Ladder drills
Thrusters w/ med ball
Flutter kicks
Kettlebell Swings 35lb
Mountain Climbers
SSH
BBS on stability ball
Man makers w/ 20 lb dumbbells
Walking Lunges

Do the exercise at your station and switch stations after 45 seconds running all of the stations and stopping at the next.

Mosey to the colosseum. Bear crawl to the top do two burpees.

Run stairs to pull up bars. 5 pull ups an 20 flutter kicks (2ct). x3

Mosey back to the flag stopping for some a couple of sets of Double Merkins with one set of Striders.

MARY:
No time
ANNOUNCEMENTS:
Rampart Starfish is tomorrow
COT:

“When we were utterly helpless, Christ came at just the right time and died for us sinners. Now, most people would not be willing to die for an upright person, though someone might perhaps be willing to die for a person who is especially good. But God showed his great love for us by sending Christ to die for us while we were still sinners.”
‭‭Romans‬ ‭5‬:‭ 6-8‬

There is nothing that you could ever do to make God love you less, and there is nothing that you could ever do to make God love you more. Let me repeat that.

Arrogance

AO: juco
Q: Erector
PAX: Windex, Guardrail, 5K, Data, Erector
FNGs: None
COUNT: 5

WARMUP:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan Night Club, 15 tempo squats, 5 cherry pickers
THE THANG:
Mosey to The Sophomore for 4 corners. 20 reps of one exercise at each corner
– Lunges (total)
– Flutter kicks (2-ct)
– Mountain climbers (2-ct)
– Heels to Heaven
– Repeat once
Mosey to the coupon pile:
– 20 Coupon Swings
– 20 OHP
– run up the stairs
– 5 pull-ups
– 5 toes to bar
– 50 calf raises
– Repeat once
Mosey to the big east parking lot:
– run to first line
– 5 burpees, 10 merkins, 15 squats
– back to start line
– run to the second line
– repeat exercises
– continue through to the 5 line
Mosey back to the flag
MARY:
Imperial walkers, Freddie Mercury, protractor
ANNOUNCEMENTS:
Christmas party at Data’s place on Saturday and GTE prep.
COT:
I have a question for us to ponder this morning. Do you often find yourself arguing with others? Do you do so at work, at home? Why do we like to argue so much? It was recently pointed out to me by my wife that I tend to argue a lot with my son in particular. It was also pointed out to me that I tend to want to prove that I am right on a matter even if it takes going out of my way to do so. Case and point, I recently took a different route home from church than usual just to prove to my son that I was correct that a house had Halloween lights and not Christmas lights. He still argued with me anyway.
Is arrogance really that bad? Take a look at
‭‭Romans‬ ‭1:28‭-‬31‬ ‭NASB95‬‬
“[28] And just as they did not see fit to acknowledge God any longer, God gave them over to a depraved mind, to do those things which are not proper, [29] being filled with all unrighteousness, wickedness, greed, evil; full of envy, murder, strife, deceit, malice; they are gossips, [30] slanderers, haters of God, insolent, arrogant, boastful, inventors of evil, disobedient to parents, [31] without understanding, untrustworthy, unloving, unmerciful;”
Arrogance is among a list of evil things, including murder, that are unacceptable to God.
Proverbs 16:5 uses strong language against it as well.
“[5] Everyone who is proud in heart is an abomination to the Lord; Assuredly, he will not be unpunished.”
Thinking too highly of our own opinions is sinful. It is absolutely essential that we hold firm when it comes to the truth of scripture. However, sometimes we need to set aside our opinions for the sake of unity. I will leave you with this scripture.
‭‭Romans‬ ‭12:10‭-‬18‬ ‭NASB95‬‬

[running] La Importancia del Agradecimiento

AO: running
Q: Shrubbery
PAX: Erector, Cosmo, 5K, Butterknife, Data, Fetch, Frenchie, Tooth Fairy, Trash Panda (JUCO)
FNGs: None
COUNT: 9
WARMUP:
1.5 miles to the track
THE THANG:
We did the 12345 workout, consisting of intervals of fast/threshold runs followed by short recovery time. For more details I am including the screenshots of the workout in Garmin. We included Mount Le Conte at the end of the workout, we had 2 mins to complete the whole hill.
MARY:
No time.
ANNOUNCEMENTS:
Big Christmas Party at Data’s den.
COT:
We talked about the importance of being thankful for what we have in life.

Colossians 4:2
“Devote yourselves to
prayer, being watchful
and thankful.”