F3 Knoxville

The Journey part 1

AO: shamruck
Q: Eliza
PAX: Fabio (Joe Hamilton), Glamper, Lizzy, Mermaid, Oscar Meyer, Ribbed (Joshua Sagraves), slappy, Baby Boomer, Eliza, Honeydew
FNGs: None
COUNT: 10
3.56 mile ruck

COT: Today I shared my diagnosis with a small brain tumor (hopefully and most likely benign) and asked for prayer for me and my family as we find out next steps.

[virtuous-leadership-school] Missionality

AO: virtuous-leadership-school
Q: Mermaid
PAX: Baby Boomer, Mermaid, Spellcheck
FNGs: None
COUNT: 3
We gathered to discuss the Q point of missionality, but the Q read the wrong chapter, one didn’t read, and the other didn’t finish reading the chapter. Despite being wholly unprepared to discuss the correct chapter, we had a great theological discussion that ended up on the mission. Since I read the wrong chapter, I spoiled next week, but you still have to read!

This group continues to have meaningful life conversations that better prepare me for leading, and I find improvement in personal relationships, and I find my spirituality growing because of the healthy challenges we discuss each week.

Borg was missed. Have fun in Nashville!

[virtuous-leadership-school] Waffle House

AO: virtuous-leadership-school
Q: Mermaid
PAX: Borg, Spellcheck, Baby Boomer
FNGs: None
COUNT: 4
This week’s QPoint (4.7) was Equipping. We had great discussion about putting a team together that plays to each members strengths, rather than teaching skills where we are weak. We had a dynamic conversation about marriage and the “mission” & “submission”. I think we all continue to be amazed at how relevant this material and subsequent conversation this is every single week. This is a time worth the sacrifice on Sunday AM.

Shamrock – Ab burner

AO: shamrock
Q: Anchorman
PAX: Crawlspace, Baby Boomer, Skidmark, Snaggletooth (Elijah Tafao), slappy, Mermaid, Stitch, Anchorman
FNGs: None
COUNT: 8
WARMUP:
– Jog in place
– Tie Fighters – 10 – 4 ct each direction
– Cherry Pickers – 5

THE THANG:

Mosey to turf
– Ab station – 45 seconds each

– Alternating Knee Pull

– 5 – Circles – Toes pointing

– Slow Bicycle Knees to Elbow

– Pilates 100 – Elevate back and pump arms fast

– Plank Merkin – roll down forward then back

– Side Crunch Toe Touch

– Flip it

– Plank Knee Touches – Down Down Up Up

– Fire Hydrant – Knee into chest then out to pee – right leg

– Left leg

Mosey to home gym

Diamond Merkins

Twinkle Toes

Overhead Press with 60 lbs

Blue Band – Stand straight – Dual Lawnmower pulls

Yellow Big Band – Butterflies

Red Short Band – Tricep pivot pulls – Right Arm

Yellow Short Band – Tricep pivot pulls – Left Arm

Baby Arm Circles Forward with 3 or 5 pound disks

Baby Arm Circles Backward with 3 or 5 pound disks

Mr Miyagi – Breathe in – Breathe out – with 2 – 10 pound pink weights

CMU – Curls

CMU – Bench Press
Smurf Jacks

Mountain Climbers

Squats

COT:
Do Not Worry
25 “Therefore I tell you, do not worry about your life, what you will eat or drink; or about your body, what you will wear. Is not life more than food, and the body more than clothes? 26 Look at the birds of the air; they do not sow or reap or store away in barns, and yet your heavenly Father feeds them. Are you not much more valuable than they? 27 Can any one of you by worrying add a single hour to your life.

99.9% of the time I do not follow the wisdom in this passage. I need this reminder daily.

Snaggle’s Q

AO: shamrock
Q: Snaggletooth (Elijah Tafao)
PAX: Crawlspace, Stitch, Snaggletooth (Elijah Tafao), Oscar Meyer, Baby Boomer, Haggis, slappy, Anchorman, Dumpster Dive, Skidmark, Squatter, Bedwetter
FNGs: None
COUNT: 12 disciples
WARMUP:
SSH x15, imperial squawker x10, tempo merk x10, projectivator x10, 5 burpees OYO, stretch OYO, cherry pickers x5

THE THANG:
1. Mosey to bars: Pull-ups x7/other pax squats
2. Mosey to CMU: 2 equal lines for Relay: Pax curl, thruster, OHP or Tri Ext, squat, rows, BBS, flutter, blockees, etc, while relay murder bunny to ramp/rifle carry back – switch out for next pax
3. Mosey to big lot: mucho chesto
4. Mosey to football field: Battle buddy up for Fireman carry (or piggyback) to 25 then switch to 50, then switch to wheel barrow to 25, then switch to FG.
5. Freeze tag in end zone 5 minutes

MARY:
MOSEY back to START for Mary ring of fire (plank while 1 merkin around the circle-2 if time-3if time)

ANNOUNCEMENTS:
1. Rucksgiving
2. ROCO Convergence

COT:
“Blessed is the man who walks not in the counsel of the wicked, nor stands in the way of sinners, nor sits in the seat of scoffers; but his delight is in the law of the Lord, and on his law he meditates day and night. He is like a tree planted by streams of water that yields its fruit in its season, and its leaf does not wither. In all that he does, he prospers. The wicked are not so, but are like chaff that the wind drives away. Therefore the wicked will not stand in the judgment, nor sinners in the congregation of the righteous; for the Lord knows the way of the righteous, but the way of the wicked will perish.”
‭‭Psalm‬ ‭1‬:‭1‬-‭6‬ ‭ESV‬‬