F3 Knoxville

Tag: Betty

[the-pulpit] A Ladder to the Pulpit

AO: the-pulpit
Q: Sawdust
PAX: Neon, Smoked Pickle, Betty, Ike, Leland Robbins (Geiger), Chuck
FNGs: None
COUNT: 7
WARMUP:
– :pre-ruck: of 1.4 miles by Smoked Pickle, Betty & Sawdust
– Mosey down to the South Endzone
– SSH
– Plank Stretching
– Tempo Merkins
– Cherry Pickers
– Windmills
– Rockettes
– Tie-Fighters
– X-Wings
– 100 Yards of Leg Fun for the Cameras
– Burpees in 5 rep segments until the PAX admitted to being warmed up

THE THANG:
– Four (4) Station Circuit for a Ladder Workout Using Pictionary:
– Station 1:
– Sumo Squats
– X-Factors
– Big Boys
– Wild Card – Bearpees to Next Station
– Station 2:
– Freddie Mercury
– Hello Dolly
– Froggy Squats
– Station 3:
– Gas Pumpers
– Carolina Dry Docks
– Pickle Pounders
– Station 4:
– Iron Mikes
– Lt. Dans
– Jungle Bois
– Rinse & Repeat, Adding an Exercise Each Time

MARY:
– No Time for Her

ANNOUNCEMENTS:
– F3 Dad Camp
– Adding Monday Mornings to the-pulpit Meetings

COT:
– Reviewed Romans 12:4-6 to note that we (HIMs) are all the many parts of the body with varying strengths & gifts given by grace. Reviewed some stats on Canadian Geese to show their team work as a gaggle. We as HIMs need to use our gifts to lead others, regardless of our station, to serve the Lord as the body of followers of Christ.

ShamRUCK Attendance Record

AO: shamruck
Q: Mermaid
PAX: Betty, Flower Pot, Eliza, Crawlspace, Honeydew, Tonka, Booster, Pom Pom, Oscar Meyer, The Situation, Mailbox, Mermaid, Baby Boomer, Trojan, Smoked Pickle, Snaggletooth (Elijah Tafao), Kevin (Miss Piggie), Lizzy
FNGs: None
COUNT: 18
18 Men and 2 Dogs tackled the hills of Gulf Wood. Along the way, we found Baby Boomer’s ring doorbell and some monkey humpers. We rounded out with about 3.5 miles and in the COT we talked about positive habit transfer.

[the-pulpit] A Game of Chance

AO: the-pulpit
Q: Sawdust
PAX: Neon, Trojan, Betty, Ike, Smoked Pickle, Voodoo, @Tricycle
FNGs: None
COUNT: 8
WARMUP:
– Betty, Smoked Pickle & Sawdust did a :pre-ruck: for 1.6 miles before we started.
– SSH started, but shifted to Motivators
– Tempo Merkins
– Cherry Pickers
– Windmills
– Awkward Rockettes (Bunny-style)
– Tie-Fighters
– X-Wings
– Burpees (5 because the PAX didn’t agree when the Q asked if everyone was warm)

THE THANG:
– Ran over to the Gridiron for a Route 66 on Merkins
– Ran to the top of the Fieldhouse Turf to start our game of Chance.
– The PAX were divided into two teams. One team would work a list of exercises and then stack a cone when the list was complete. The other team would run to a location based on the roll of the :game_die: . When the running team returned, the exercise team would stop on their list and roll the :game_die: to find out where they would run. The first run team would start the exercises while the other team ran. The second run team would return to the exercise list where they left off and repeat the cycle for 4 total rounds of exercises, or until the Q called to recover.
– The Exercise List:
– 10 – Burpees
– 15 – Seal Jacks (4 – Count)
– 20 – LBCs (4 – Count)
– 15 – Peter Parkers (4 – Ct)
– 10 – Sumo Squats (4 – Count)
– 15 – Hello Dollys (4 – Ct)
– 20 – Merkins
– 15 – V-Ups
– 10 – Lt. Dans
– 15 – Gas Pumpers
– 20 – Side Crunches (10 EA)
– 15 – Boxcutters (4 – Count)
– The Run List
1. Stairs, stairs & more stairs
2. All rise in the Courts
3. Where is the flag?
4. Don’t sit on the benches
5. Up, Up & Away to the top
6. Tap the ram

MARY: No time for her.

ANNOUNCEMENTS: One team did get a lot of bad rolls of the :game_die:. So unless you’re really needing “5” at the Craps table, you might need to stick to cards.

COT: Reject passivity. In the beginning Adam failed to stand up for Eve which caused the serpent to tempt us in the beginning. We as HIMs should stand up for what we know to be right, do not stand idly by, but follow the path He has laid for us.

[the-pulpit] Hill Work

AO: the-pulpit
Q: Voodoo
PAX: Leland Robbins (Geiger), Commission, MessyHobbs, Rougarou, Smoked Pickle, Sawdust, Betty, Ike
FNGs: None
COUNT: 9
WARMUP:
Check

THE THANG:
Mosey to hill behind the tennis court. Partner up. While one partner runs up the hill, the other stays put and holds an exercise. Rotate until everyone completes each exercise
-V Up
-Plank
-Wall sit

PAX claimed the grass hill was too wet so we moved over to the road to complete two more rounds.

Move to the CMU pile and completed three rounds of:
-Swings
-Rows
-OH press
-Tri ext
-big boys

MARY:
A few rounds on the turf before moseying back to the flag

ANNOUNCEMENTS:
Lunch Friday (5/10) at the Creekside food park (corner of Schaad/Western). 11:30

COT:
Spoke about the F3 brother in St Louis who recently passed during his first beatdown and the need to focus on eternal things.

King Builder Pre-Ruck

AO: asylum-daybreak
Q: Sawdust
PAX: Smoked Pickle, Betty, Mermaid, Swanson, FixerUpper, skewer, Humper ( Sam Hartness )
FNGs: None
COUNT: 8
WARMUP: Sawdust & then Betty planted their respective :shovelflag:

THE THANG: Rucked around the park for 3.27 miles

MARY: No time for them.

ANNOUNCEMENTS: Drop our rucks & get in the circle of the AO to start the beatdown.

COT: Deferred to the end of the King Builder Beatdown