F3 Knoxville

Tag: Bookman

Got The Led Out

AO: the-equalizer
Q: Bookman
PAX: Stripped, Smithers, Ice Cold, Cheney, Bookman
FNGs: None
COUNT: 5
WARMUP: SSHs, LBACs, Cherry Pickers, Mosey to Splashpad

THE THANG:

Tumblin Dice

Burpees in the middle
XYs, Catalina Wine Mixers, The Bruce’s or The Caits, Dead Bugs, Upper Deckers on the outside

Roll the dice and use that number for the amount of reps at each station, always coming back to the middle after each outside exercise

Pax was nervous Q would make them do double the number of burpees in the middle. Like Danny Glover in Lethal Weapon, Q is too old for that ish.

We listened to Physical Graffiti.

MARY: none

ANNOUNCEMENTS: 11/16 convergence

COT: practice gratitude every day, even in the hardest of times

Light Rail Tabata

AO: the-equalizer
Q: Snowbird
PAX: Stripped, Bookman, Cheney, Ribbed
FNGs: None
COUNT: 5
WARMUP: tempo squats, rockettes, arm circles, grady corns

THE THANG: 1 min on / 30 sec rest x4

Light rails
Jump squats
Hand release merkins
Single leg speed skater squats
One arm rows

MARY: no time

ANNOUNCEMENTS:

COT:
Daniel 2:21

[21] He changes times and seasons;
he removes kings and sets up kings;
he gives wisdom to the wise
and knowledge to those who have understanding;

Daniel 4:34-35

[34] At the end of the days I, Nebuchadnezzar, lifted my eyes to heaven, and my reason returned to me, and I blessed the Most High, and praised and honored him who lives forever,

for his dominion is an everlasting dominion,
and his kingdom endures from generation to generation;
[35] all the inhabitants of the earth are accounted as nothing,
and he does according to his will among the host of heaven
and among the inhabitants of the earth;
and none can stay his hand
or say to him, “What have you done?”

Don’t Isolate yourself

AO: the-equalizer
Q: Ribbed
PAX: Snowbird, Stripped, Ice Cold, Headgear, Bookman
FNGs: None
COUNT: 6
WARMUP: three cherry pickers
30 SSH

THE THANG: Mosey over to the small pavilion and play poker.
spit into two teams. Winning team picks the workout for the losers and while the losers work the winners do core. Every 7th hand we take a lap.

total of 3 laps taken.

Fellowship Mosey(TM) back to the AO for stretching.

MARY: streaching

ANNOUNCEMENTS:
the 16th is F3 Convergence.

COT: Don’t Isolate yourself like a fool and only express your opinion. Remember F3 is a great place to walk along others and share your lifes with us.

Grateful for you HIM

18
Whoever isolates himself seeks his own desire;
he breaks out against all sound judgment.
2
A fool takes no pleasure in understanding,
but only in expressing his opinion.

#twodays

Beware The Haunted Forest

AO: the-equalizer
Q: Bookman
PAX: Blindside, Bookman, Cheney, mouthwash (Mike), Smithers, Snowbird, Stripped
FNGs: None
COUNT: 7
WARMUP: SSHs, LBACs, Arm Stretches

THE THANG: ruck around the woods, PT was done but at no cadence or planned schedule. great mumblechatter, dodged spiders and bats. No ghouls or goblins found. But it was spoooooooooooooooooookkkkyyyyyyy.

MARY: stretched our skeletons

ANNOUNCEMENTS: 11/16 convergence

COT: prioritize the right things. Don’t look at what you’re sacrificing, look at what you put as your priority

See You on The Dark Side of The Moon

AO: the-equalizer
Q: Bookman
PAX: Ribbed, Snowbird, mouthwash (Mike), Smithers, FunGi, Stripped, Cheney, Bookman
FNGs: None
COUNT: 8
WARMUP:
SSHs
Moroccan NightClubs
Tempo Merkins
Tempo Squats
Cherry Pickers

THE THANG:
Dora 1 partner does the exercise, other farmer carries two CMUs
100 WW3 SitUps
150 Deadlifts
200 Incline Merkins
250 Goblet Squats
300 Curls

MARY:
No time

ANNOUNCEMENTS:
Brolympics, Convergence in November

COT:
Remember to Rest!
– your body
– your mind
– your soul

It’s getting busier and busier this time of year. How good can you be for yourself and others if you don’t take care of yourself wholly- and Holy.

Physically you have to balance. Work hard, be strong- but recover! Listen to your body.

Mentally you have to turn it off. Reflect. Rejoice! Appreciate the ups and even the downs. You did something! You learned. Did you get better? Are you fulfilled? Are you focused? Refocused?

Spiritually you have to rest. Pray, meditate. Appreciate what The Lord provides and what his path for you promises. Your trust in Him should simplify things, and help you focus on the important stuff.