F3 Knoxville

[the-pulpit] Still No R-EPC-T

AO: the-pulpit
Q: Sawdust
PAX: Leland Robbins (Geiger), Jim Norris, Betty, Ike, Smoked Pickle, Voodoo, Recoil (Blake Conley)
FNGs: None
COUNT: 8
WARMUP:
– SSH
– Stretch
– Tempo Merkins
– Cherry Pickers
– Abe Vigodas
– Tie-Fighters
– X-Wings
– Burpees (Because that’s not really a warm-up, you need to know the Warm-O-Rama is complete)

THE THANG:
– Mosey to the Football Field
– Route 66 with Merkins for 100 Yards
– Return Route Changing Exercise Every 10 Yards
– Bear Crawl
– Lunges
– Super Mario
– Run
– Mosey to the to the Landing Strip for some DORAs
– Timer was one (1) PAX circling the fieldhouse while the rest of the PAX played Pictionary
– Mosey to the Entrance to the Upper School for more DORAs
– Timer was one (1) PAX Running to the Sign into the Sports Complex while the rest of the PAX played Pictionary

MARY: Just some Tempo Squats for time.

ANNOUNCEMENTS: Future Starfish of Anderson County. Details to come later.

COT: Are you prepared?

The scouts’ motto is founded on my initials, it is:
BE PREPARED,
which means, you are always in a state of readiness in mind and body to do your DUTY;
Be Prepared in Mind by having disciplined yourself to be obedient to every order, and also by having thought out beforehand any accident or situation that might occur, so that you know the right thing to do at the right moment, and are willing to do it.
Be Prepared in Body by making yourself strong and active and able to do the right thing at the right moment, and do it.
— Lieut. Gen. Baden Powell C.B., Scouting for Boys (1908), “Camp Fire Yarn.—No. 4. Scout Law.” (Part I, p. 48)

Goodnight Ruck

AO: shamruck
Q: Eliza
PAX: Mermaid, Flower Pot, Betty, Eliza, Blindside, Lizzy, Dumpster Dive, Crawlspace, Honeydew, Draino
FNGs: None
COUNT: 10

THE THANG: the hand route+the finger

ANNOUNCEMENTS: one knox game, virtuous leadership hike

COT: call your friends and tell them
Goodnight aka check in and be there. Tell them you’re thankful for them.

[the-pulpit] Copy and modify other Q’s workouts

AO: the-pulpit
Q: Ike
PAX: Leland Robbins (Geiger), Betty, Chuck
FNGs: None
COUNT: 4
WARMUP: Side straddle hope, cheery pickers, stretching

THE THANG:
Running around the campus with stops for merkins
A round of bear crawl up the hill, merkins at the top, and run down on the road
Various exercises while a member walks with two coupons
A game of hitting the hole in a tire with one set of exercise for success and one for failure.

MARY:

ANNOUNCEMENTS: None

COT: Thought on the prodigal son.

[the-pulpit] Day of Bells

AO: the-pulpit
Q: Rougarou
PAX: Ike, Betty, Leland Robbins (Geiger), Sawdust, Smoked Pickle, Voodoo
FNGs: None
COUNT: 7
WARMUP: dynamic movements

THE THANG: Bells for 2.5 rounds: unbalanced farmer walk 70yds; Sled + Tire pull 15yds; 5 TGUs; 21/15/9 BOR, SLDL, OHP; Tabata swings x4 (2min)

MARY:

ANNOUNCEMENTS:

COT: Sunday (if it’s the whole day) is 14% of the week x52 is 14% of the year, and if you live 80 years it’s 14% of that.
One hour a day is 4% of the day, so if you do 2hr church on Sunday, Wednesday, and 1hr study a day it’s about 18% of the week.
How good are we at being Christ-like if our focused time is that low? Are we truly trying to live His life the other 80% of the week?

[the-pulpit] Sleds

AO: the-pulpit
Q: Voodoo
PAX: Betty, Leland Robbins (Geiger), Smoked Pickle, Ike, Rougarou
FNGs: None
COUNT: 6
WARMUP:
Jog down the parking lot so that we could lay on dry ground and stretch.

THE THANG:
On the turf in front of fieldhouse. We completed ~4 rounds of this circuit
– backward sled pull (served as timer)
– standing side crunches
– Swing
– Split squats
– Alternating merkins
– Toe touches
– Sled push

Took a break after three rounds for a best of three sled race.

MARY:
Time for a few fan favorites and also a couple new ones introduced by Leland Robbins (Geiger) and Rougarou

COT:
Shared an encounter I had yesterday with a stranger. They saw me playing with my kids in our neighborhood and took a moment to tell me I was going a great job. The person didn’t have a father in their life.

His simple, kind gesture made an impact on me. And hopefully serves as a reminder of how much a nice word can be impactful to others