F3 Knoxville

Tag: Betty

[the-pulpit] February Metric

AO: the-pulpit
Q: Betty
PAX: Leland Robbins (Geiger), Ike, Smoked Pickle, Betty, Snitch (Cory Beilharz ), Chuck
FNGs: None
COUNT: 6
WARMUP:

THE THANG:
Here is the February/August challenge:
Metric Workout #2

(1) 1.5 mile (2,400 meter) run for time
Distance does NOT have to be precise. Should be approximately 1.5 miles – and the same AO-specific route should be run each time this workout is performed (February / Augu Th st).
(2) Max BBS in 1 minute
Partner up. Partner can hold your feet, if desired. Arms crossed at your chest or hands behind your head. Elbows touch your knees on “up.” Shoulders touch the ground on “down”.
(3) Max merkins in 1 minute
Partner up. Partner puts his fist on the ground while other does merkins. Chest must touch his fist to count as a rep.
(4) Max pull-ups
Max that can be performed before letting go of the bar. No time limit. Modify as necessary if AO lacks a good bar.
(5) Max burpees in 5 minutes
Standard “full” burpee with a merkin and a jump. Clap or don’t clap….your choice.

Record reps and time here

MARY:

ANNOUNCEMENTS:

COT: Don’t be complacent even when you are winning. If you want to 3-peat you have to keep showing up and working hard everyday.

[the-pulpit] 2025 Metric Workout #1 – January

AO: the-pulpit
Q: Sawdust
PAX: Betty, Smoked Pickle, Leland Robbins (Geiger), Snitch (Cory Beilharz )
FNGs: None
COUNT: 5
WARMUP:
– SSH
– Tempo Merkins
– Stretching
– Cherry Pickers
– Windmills
– Tie-Fighters
– X-Wings

THE THANG:
– The following list of exercises are performed in sets of 25 reps. After completing a set of 25 reps, put down your CMU, run 25 yards, do 2 burpees, return to your CMU, and continue. Here are the exercises:
– 150 curls
– 125 heavy squats
– 100 OHP
– 75 CMU swings
– 50 Thrusters
– 25 Blockees

MARY:
– BBQ Squats
– Big Boy Sit-Ups
– Flutter Kicks
– Hello Dollys
– LBCs

ANNOUNCEMENTS:
– Haw Ridge Date Drop… Team Pulpit being coordinated by Betty
– How many cumulative reps can you complete?
– Record it here: docs.google.com/forms/d/e/1FAIpQLSdUx68cH7hmb8-HiU08l1EIWwum_yfflpmrV2iDAtElFA9CXQ/viewform

COT: John 15:1-5 What is He pruning you for today? It is a stretch goal, just like this metric.

[the-pulpit] Bootcamp

AO: the-pulpit
Q: Ike
PAX: Betty, Fetch, Ike, Leland Robbins (Geiger), Smoked Pickle, Voodoo, Chuck
FNGs: None
COUNT: 7
WARMUP:Motivator, Cherry Picker, etc

THE THANG:Run from station to station, at each station start with 10 Burpees, with a mixture of Tempo Merkins and squats, flutter kicks, hello dollys, Freddie mercury’s, heels to heaven, and monkey humpers. While running would add in knee taps, butt kickers, karaoke’s, and jail breaks

MARY:

ANNOUNCEMENTS: Reminder about Spartan Race

COT:Talk on Joy

[the-pulpit] Shakey Legs

AO: the-pulpit
Q: Butterknife
PAX: Betty, Voodoo, Ike, Leland Robbins (Geiger), Stitch, Kevin (Miss Piggie), Butterknife
FNGs: None
COUNT: 7
WARMUP:
SSH
WINDMILLS
8-CT MERKINS (aka BERKINS)
SQUATS
CHERRY :cherries: PICKERS
BEAR :bear: CRAWLS & CRAWL BEARS

THE THANG:
1 line w/ person in front falling off for 2 burpees to front parking lot

Fun with BOSU
Each person rotates through 10 Merkins, Squats, and 20 crunches while the rest of us do line drills.
Line drills: Jumping back and forth over a line. Jumping side to side, Walking Lunges, Side Shuffles, Karaoke, bear crawl, crab walk

1 line w/ person in back snaking there way to the front to side lot.

Stop for CORE exercises:
Flutter kicks
Side crunches
LBCs
Right heel on left knee left elbow to right knee
Crunchy frogs 🐸 x20
Superman/Swim

1 line person in back sprints to the front to the playground for Four Corners.

20 Merkins
Bernie to the next corner
Bear Crawl 5 spaces/crab walk back
20 Squats
10 Burpees

Rinse and Repeat x 3

Mosey back to the flag with a JAILBREAK at the end.

MARY:

ANNOUNCEMENTS:
FORG3

COT:
At church we were encouraged to do a Personal Growth Plan and choose a word for the year. My church chose Power. It’s tied to Acts 1:8.

“But you will receive power when the Holy Spirit comes upon you. And you will be my witnesses, telling people about me everywhere—in Jerusalem, throughout Judea, in Samaria, and to the ends of the earth.”” Acts of the Apostles‬ ‭1‬:‭8‬ ‭NLT‬‬

Live in POWER in 2025
P – Prayer
O – Obedient
W – Worship
E – Evangelism
R – Rest

Our declaration is, “I declare I have received God’s power and it defines who I am.”

Let me know if you want me to send you the growth plan.

I chose Presence: the state or fact of existing, occurring, or being present in a place or thing.

I encourage you to choose a word. Pray over it, Google Bible verses tied to the word, etc. I’ve found several verses and I’m trying to nail down the one I want to go with.

Let us know what word you choose:
Possible words:
Warrior
Champion
Love
Perceiver
Empowered
Happy
Elevate
Breakthrough
Prepared
Presence

[the-pulpit] The 12 Pains of Christmas

AO: the-pulpit
Q: Sawdust
PAX: Betty, Smoked Pickle, Leland Robbins (Geiger), Ike, Chuck
FNGs: None
COUNT: 6
WARMUP:
– SSH
– Tempo Merkins
– Stretching
– Cherry Pickers
– Abe Vigodas
– Rockettes
– Tie-Fighters
– X-Wings

THE THANG:
The 12 Pains of Christmas –
1. [Partridge in a Pear Tree] Peter Parker Pickle Pounder
2. [Turtle Doves] Big Boys
3. [French Hens] Imperial Squat Walkers
4. [Calling Birds] Monkey Humpers (4-Ct.)
5. [Gold Rings] Burpees
6. [Geese a Laying] Sumo Squats
7. [Swans a Swimming] Hello Dolly
8. [Maids a Milking] Gas Pumpers
9. [Ladies Dancing] Dancing Bears (4-Ct.)
10. [Lords a Leaping] Jungle Bois
11. [Pipers Piping] Lt. Dans
12. [Drummers Drumming] Alt. Shoulder Taps (4-Ct.)

MARY: No time for her.

ANNOUNCEMENTS: Read the newsletter from the Nan’tan about an F3 Brother names Waldo

COT:
C.S. Lewis spoke at length about joy in his book Surprised by Joy

Luke 2:10 – But the angel said to them, “Do not be afraid; for behold, I bring you good news of great joy which will be for all people.”

Happiness & pleasure are fleeting and do not sustain. Joy however is deep in our souls. It comes from knowing the Almighty and His Love for Us. That does not mean that every path will be flat & wide. But carrying this Joy in our hearts will help us weather any storm.