F3 Knoxville

Slow the World Down

AO: shamrock
Q: Anchorman
PAX: Honeydew, Baby Boomer, Lizzy, slappy, Stitch, Anchorman
FNGs: None
COUNT: 6
WARMUP:
Run in circles
Cherry Pickers

THE THANG:
Mosey to CMU pile
Stopped for 25 curb dips
Grabbed a CMU and set up Shamrock Scrabble
We played a full game and had to lunge or bear crawl to grab new game pieces.
Final score was 83-77 so it was very close.
We returned our CMUs
Knocked out 25 more curb dips

MARY:
Dealers choice

ANNOUNCEMENTS:

COT:
I recently had a conversation with my wife about “where the heck did time go? What happened to October? “
Life is moving fast. My neighbor is the talented Erick Baker (F3 Rocky Top) who wrote this song before the pandemic. “Slow the World Down”
I love his line about sitting in the porch waving to cars as they pass because he’s the type of neighbor who really does that. He will take the time to stop and say hi and will smile and wave as you drive by him in his yard.
It’s a good reminder to slow down, listen to your loved ones, pay atttention to your co-workers, give some time to a neighbor who might really need that boost of community that 5-10 minutes will make a difference to their day. Let’s not crank through the days, weeks, months, years. Let’s enjoy today. Let’s reflect on what God has for us today.
Lyrics below

Everybody’s in a hurry
Caught up in keeping up with things that don’t matter at all
Searching for short cuts
To speed things up as if life is not fast enough
What happened to the front porch
Passing the day with a wave to all the cars as they pass
Time stops for no one
We’ve got one thing in common and its that we’re not growing young
So let’s unplug the clocks not let another minute pass
Help me find a way to stop this life from moving so fast
Won’t you come and slow the world down
Slow the world down
Slow the world down with me
Don’t think about tomorrow
I make a toast to just enjoy the taste of today
Cause life is such a short song
We’ve got to dance to the beat of the second hand slowly counting down
Let’s unplug the clocks not let another minute pass
Help me find a way to stop this life from moving so fast
Won’t you come and slow the world down
Slow the world down
Slow the world down with me
I’ll take the quiet of the country or the sand of the beach
A place where telephone lines don’t reach
Far from the city lights that steal the stars from the night sky
And high rise shadows that block out the sunlight
Where the sand castle is safe cause the tide is always low
And there’s always time and it always runs slow

Four Corners

AO: shamrock
Q: Drano
PAX: Baby Boomer, Anchorman, Crawlspace, Mermaid, slappy, Dumpster Dive (Brad Burnette), Free Fall, Honeydew, Not Bacon
FNGs: None
COUNT: 10
WARMUP:
1. Side-Straddle Hops (Jumping Jacks)
2. Windmills
3. Imperial Walkers
4. Tempo Squats
5. Arm Circles (forward/backward)

THE THANG:
🧱 Corner 1 – Upper Body
• 20 Merkins (push-ups)
• 15 Carolina Dry Docks
• 10 Hand-Release Merkins

🦵 Corner 2 – Lower Body
• 20 Squats
• 15 Lunges (each leg)
• 10 Jump Squats

💥 Corner 3 – Core
• 20 Big Boy Sit-ups
• 15 Flutter Kicks (4-count)
• 10 V-Ups

🏃 Corner 4 – Cardio / Full Body
• 10 Burpees
• 20 Mountain Climbers (4-count)
• 30 SSH

MARY:
Football!!!!!

ANNOUNCEMENTS:

COT:
Keep an eye out for each other. Irregularities in behavior or habits is often a symptom of a greater problem. If you don’t see someone often, check in on them.

[virtuous-leadership-school] Q4.1 Sua Sponte Leader

AO: virtuous-leadership-school
Q: Borg
PAX: Mermaid, Baby Boomer, Borg
FNGs: None
COUNT: 3
WARMUP: Move under the admin porch overhand when the rain started. Prayer and stories of the week.

THE THANG: Sua Sponte Leader – You must learn to lead the man in your head, in order to lead others, therefore we discussed the following Quest-ment:
“If Sua Sponte Leadership is a natural reaction for a man, then he must continutally learn and practice (SAOF) how to lead from a foundation of love and service in order to mitigate how much time and energy is required for damage control resulting from his bad habits (Jester).”

MARY: She was cold, too.

COT: Prayer and AI picture by Baby Boomer.

Gulfwood Ruck

AO: shamruck
Q: Webster
PAX: Mermaid, Baby Boomer, Fabio (Joe Hamilton), Stripped
FNGs: None
COUNT: 5
WARMUP: Waiting for Boomer

THE THANG: Rucked Gulfwood for 3.46 Miles

MARY:

ANNOUNCEMENTS:

COT: Are we intentional with our schedules? Do the things we spent our time on build towards our goals. As Christian men our goals are to be good followers of Christ, Husbands, Fathers, Workers, and Neighbors. When considering if we should do something how does it support our goals.

Ruck

AO: shamruck
Q: Fabio (Joe Hamilton)
PAX: Craps, Trojan, Webster, Free Fall, Honeydew, Baby Boomer, Mermaid, Ozark, Stripped, Squatter
FNGs: None
COUNT: 11
WARMUP: none

THE THANG: rucked

MARY: none

ANNOUNCEMENTS: 10 year F3 anniversary

COT: Greatful – are you being greatful for everything God has given you even when things are tough or not going the way you want it.


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