F3 Knoxville

[juco-rush] Speed work at Rush

AO: juco-rush
Q: Erector
PAX: Data, Dart Gun, Anchorman, Wagon Wheel (John-Mark Chesney), Natty, Erector
FNGs: None
COUNT: 6
WARMUP:
Run to HVAC track
THE THANG:
200, 200, 400 repeats times 5, each with a 200 recovery. Shorter repeats bring faster paces!
MARY:
Cooldown run back to JUCO.
ANNOUNCEMENTS:
See JUCO BB
COT:
See JUCO BB

[juco-rush] Mile repeats

AO: juco-rush
Q: Zippy
PAX: Trash Panda (JUCO), Tooth Fairy, Full Tank, Erector, Butterknife
FNGs: None
COUNT: 6
WARMUP: jog to track

THE THANG: amrap 1600s with 400 recovery

MARY:

ANNOUNCEMENTS:

COT:

Mucho Exercises

AO: juco
Q: Erector
PAX: Butterknife, Guardrail, Ike, Mailbox, Erector
FNGs: None
COUNT: 5
WARMUP:
Mosey to the porch in the courtyard. 15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 tempo squats, 5 cherry pickers
THE THANG:
Perform Mucho Chesto: 20 merkins, 20 wide merkins, 20 diamond merkins, 20 stagger right and 20 stagger left merkins. Run a lap between each exercise. Next, Mucho Lego (yes YHC made that up): 25 squats, 25 lunges, 25 calf raises (each leg), and 25 single leg pickle pointers (each leg). Run a lap between each exercise. Finally, the abs: 25 Freddie Mercury (2-ct), 25 heels to Heaven, 25 crabbers, and 25 flutter kicks. Run a lap between each exercise. Finish with 10 burpees, one lap, and 10 “body bag” burpees (I probably didn’t remember the right way to do those).
MARY:
No time
ANNOUNCEMENTS:
Look for future coffeeteria announcement. Starfish coming up.
COT:
YHC is very much an easy going guy. I don’t like to get involved in controversy. Some would probably state that this is a good trait to have, and I generally agree. However, one can take it too far. There are a couple of passages I want to share to illustrate.
‭Obadiah 1:10-11 NASB1995‬
[10] “Because of violence to your brother Jacob, You will be covered with shame, And you will be cut off forever. [11] On the day that you stood aloof, On the day that strangers carried off his wealth, And foreigners entered his gate And cast lots for Jerusalem— You too were as one of them.”
The Edomites, descendants of Esau the brother of Jacob, didn’t come to their brother’s aid, the nation of Israel. This is among the reasons why Edom is being judged in this book.
‭Revelation 3:15-16 NASB1995‬
[15] ‘I know your deeds, that you are neither cold nor hot; I wish that you were cold or hot. [16] So because you are lukewarm, and neither hot nor cold, I will spit you out of My mouth.”
The church at Laodicea was not passionate about serving the Lord. They were taking the easy path, and Christ condemns this lack of action.
It is appropriate to be accommodating and to defer to others in many cases. But, we have an obligation to stand firm in the faith. We cannot let Satan tempt us into being indifferent in matters of faith and our families’ wellbeing.

[juco-rush] God’s Will-5 Questions

AO: juco-rush
Q: Trash Panda (JUCO)
PAX: Erector, Butterknife, Lt. Dan, Trash Panda (JUCO)
FNGs: None
COUNT: 4
WARMUP: mosey to track

THE THANG: 1200s with 400 recovery

COT:
I recently heard a sermon about God’s Will and and he talked about how a lot of people see God’s Will as a bullseye, that there is one path or one decision they have to make, when really it is more like a football field. There are boundaries, there is a goal, but there is certain freedom in how you get there and he gave these 5 questions to work through to ensure the decision you make is in line with God’s Will. It is important to work through these in order as well to ensure you stay within the boundaries. The 5 questions are:

1. Bible-what does the Bible say about this?
-Are there principles in the Bible that should help guide me?

1. Prayer-have I really prayed about it?
-Wrestle with God in prayer

1. Godly counsel-what do the godliest people I know think about this?
-not yes men, people willing to tell you what you need to hear and the truth

1. Desires-what do I want to do? Godly desire, not sinful desire. Question is 4th to ensure it is aligned with God

1. Open doors-what doors are open to me?
What are the available options?

I’ll close with this verse from Romans 12:2: “Do not be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect.”

[juco-rush] 123212321s

AO: juco-rush
Q: Butterknife
PAX: Erector, Trash Panda (JUCO), Natty, Mailbox, Tooth Fairy, Lt. Dan, Butterknife, Zippy
FNGs: None
COUNT: 8
WARMUP:
1 mileish

THE THANG:
Fartlek style workout. 123212321s.
1 min on with equal recovery time
2 min on with equal recovery time
3 min on with equal recovery time
Etc.

MARY:
Strides in the parking :parking: lot
Easy jog in

ANNOUNCEMENTS:
10 Year Convergence 11/8
Prerun 8a

COT:
juco


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