F3 Knoxville

Tag: Betty

[the-pulpit] Lays

AO: the-pulpit
Q: Leland Robbins (Geiger)
PAX: Voodoo, Betty, Smoked Pickle, Jim Norris, Leland Robbins (Geiger), Kevin (Miss Piggie)
FNGs: None
COUNT: 6
Say the thing wrong

WARMUP:
Stretch, 1 mile run (0.9 on some Apple Watches)

THE THANG:
Lays work out :
Burpees
Shoulder taps
Leg lifts
Squats
Big boys
Dead bugs
Inverted planks
Lbc
V-ups
NC dry docks
Plank jacks
Merkins
Planks
Catalina wine mixers
Superman’s
Donkey kicks
1.5 minutes each
MARY:
Burpees for the last 30 seconds
ANNOUNCEMENTS:

COT:
“Take every thought captive”
-Unknown Facebook quote.

[the-pulpit] Come & See the Stations of the Cross

AO: the-pulpit
Q: Sawdust
PAX: Betty, Rougarou, Voodoo, Ike, Kevin (Miss Piggie), Smoked Pickle, Jim Norris, Leland Robbins (Geiger)
FNGs: None
COUNT: 9
WARMUP:
– SSH (32 in memory of those lost at VT on this date in 2007)
– Stretch
– Tempo Merkins
– Tie-Fighters

THE THANG: This workout was a tour of the grounds with the 14 Stations of the Cross with Scripture, an AMRAP exercise, and taking turns carrying an 80-lb sand bag (in lieu of a cross)
1. Jesus is condemned to death – Peter Parkers
2. Jesus carries the cross – Merkins
3. Jesus falls for the first time – Burpees
4. Jesus meets his Mother – Big Boy Sit-Ups
5. Simon helps Jesus carry his cross – Sumo Squats
6. Veronica wipes the face of Jesus – V-Ups
7. Jesus falls a second time – Burpees
8. Jesus meets the women of Jerusalem – Hello Dolly
9. Jesus falls a third time – Burpees
10. Jesus is stripped of his garments – Froggy Squats
11. Jesus is nailed to the cross – T-Merkins
12. Jesus dies on the cross – Star Gazers
13. Jesus’ body is removed from the cross – Dips
14. Jesus is laid in the tomb – Low Plank

MARY: N/A

ANNOUNCEMENTS:
– Reviewed the worship calendar for this weekend at Grace
– Frozen Head CSAUSP 26-Apr-25
– Hardship Hill 17-May-25

COT: Essentially the whole workout was a BOM, but the final note to reflect on is that it is finished, but the story has not ended. Matthew 28:5-6 And the angel sed to the women, “Do not be afraid: for I know that you are looking for Jesus who has been crucified. He is not here, for He has risen, just as He said. Come [and], see the place where he was lying.”

[the-pulpit] Swings

AO: the-pulpit
Q: Voodoo
PAX: Betty, Jim Norris, Sawdust, Leland Robbins (Geiger), Ike, Trojan
FNGs: None
COUNT: 7
WARMUP:
I plead the 5th

THE THANG:
Mosey to playground. Complete 4 rounds of the following on the swings.

– rows
– knee pull in
– single leg squat
– derkins
– fall out

Moseyed to school and back after each round.

MARY:
Stretching

COT:
A word on words. Trying to be more intentional with my words. A couple of verses to reference:

“Let your speech always be gracious, seasoned with salt, so that you may know how you ought to answer each person.”
‭‭Colossians‬ ‭4‬:‭6‬ ‭ESV

“Gracious words are like a honeycomb, sweetness to the soul and health to the body.”
‭‭Proverbs‬ ‭16‬:‭24‬ ‭ESV‬‬

[the-pulpit] Past due

AO: the-pulpit
Q: Leland Robbins (Geiger)
PAX: Smoked Pickle, Jim Norris, Betty, Voodoo, Leland Robbins (Geiger), Trojan, Snitch (Cory Beilharz ), Ike
FNGs: None
COUNT: 8
WARMUP:
20 SSH, 20, Arm circles, cherry pickers

THE THANG:
Parking lot tour, stopped for 20 merkins, 20 lunges, 20 Lbc, 20 NC dry docks.
Run to football field. Dora: runner sprints first 30, finishes in zone to inzone. Partner completes 100 merkins, 200 Big boys, 100 squats.
Move to sleds, 20 merkins, 20 shoulder taps, 20 wine mixers, 20 POW’s (French army style) 20 NC dry docks.

MARY:
Circle of abs:
Hello dolly x10
Flutter kicks x10
Freddy Mercury x10
Dead bugs x10
Lbc x10
Mountain climbers x20
Pickle ponders max set in 30 seconds

ANNOUNCEMENTS:
Forg3 April 26th
COT:
Pryers for Good Friday production and father-son camp.
Keep it simple: Share the Gospel.