F3 Knoxville

Tag: Choir Boy (Kenny Saffles)

The obstacle is the way

AO: the-farm
Q: Trunk (Seth Knisley)
PAX: Mayberry, Driftwood (Gary Bloom), Choir Boy (Kenny Saffles), I-Beam (Ryan Gerken), Earmuffs (Dan Studt), Trunk (Seth Knisley)
FNGs: None
COUNT: 6
WARMUP:
A healthy dose of static stretches followed by a warmup tabata-like routine:
– 4 rounds of each, 30 seconds on / 15 seconds off: Side Straddle Hops | Reverse Lunges | Front-Jacks | Squat Jumps

THE THANG:
Mosey to the hilltop for the following:
1 – 10 min E.M.O.M consisting of: 10 high steppers | 10 imperial walkers | 10 mountain climbers
all on a 2-count

2 – 8 round double E.M.O.M (every 2nd minute on the 2nd minute) consisting of: 10 merkins | 10 squats | 10 V-ups

MARY: no time
ANNOUNCEMENTS: none spoken
COT: C.H. Spurgeon’s quote from his sermon about the Israelites’ hesitancy to take their inheritance (linked below). Pay attention to Resistance in your life, and assess whether or not the internal and external obstacles you face might actually be lighting your way.

www.ccel.org/ccel/spurgeon/sermons35.xxv.html

You Need to Let Go to Take On Something New

AO: asylum-daybreak
Q: CRISPR (David Smelser)
PAX: Choir Boy (Kenny Saffles), Veggie (Rylen Huddy), F6 (Tim Pope), lebowski, Matlock (Bill Maddox), Lulu (Greg Huddy), CRISPR (David Smelser), Dung Beetle (Scott Kimsey), Brick (Chris Tittle), Swimmies (Nathan Chesney), Qbert (Bob Buckner), Jumbo(Carter Dickens)
FNGs: None
COUNT: 12
WARMUP: SSH, cherry pickers, rockettes, this and that, imperial walkers
THE THANG:

25x step up, pull up, dip, incline merkin, rocky balboa, SSH, imperial walker, squat, then 20, 15, 10, 5

LT Dan down the parking lot, then merkins up the dragon, some squat ring of fire, imperial walkers down the dragon, core 4 around the parking lot, and ending with some rounds of William Wallace.

ANNOUNCEMENTS: 2nd F at Abacas tonight, choir boy family travels

COT: I’ve been struggling with Heroic Individualism as defined by Brad Stulberg. My intent had been to do Words based on his book The Practice of Groundedness, but life got in the way and couldn’t prepare a Word for this Q. Actually, heroic individualism got in the way. I had an opportunity to do some professional development that would be amazing and a big resume builder. But it’d be a huge commitment and require a massive amount of time. My wife and I chatted and she asked what I’d have to give up to take something like that on? What’s less important in my life right now that I could replace it with this opportunity? Her, the kids, work, F3, church, etc? Turns out she’s right and I have no more time to give, or at least that much time for that level of commitment.

Everything has an opportunity cost. Taking something on might mean not taking something on lad or perhaps having to let go or step back from something you’re already doing. There is only so much time available to you, so while you may want to take on all the amazing opportunities that come your way, but choose wisely so you don’t over burden yourself to a point you’re half doing everything and losing focus on those things that matter most.

Three’s Cokpamy

AO: the-farm
Q: School Zone (Michael Shope)
PAX: Choir Boy (Kenny Saffles), Sharpie (Gary Mitchell)
FNGs: None
COUNT: 3
WARMUP:
Stretching, SSH, Windmills
THE THANG:
Bear crawl triangle with merkins, squats, and big boys at the corners x3

Larger triangle including step runs with dips, pull ups and v-ups x3

Partner suicides on the basketball court – merkins, squats, LBCs

MARY:
Ring of fire, obliques, plank

ANNOUNCEMENTS:
COT:

Money is a means, not an end. Be shrewd and use what you have for eternal ends that show God’s mercy in your life.

Luke 16:1-8

Over the Hills

AO: the-farm
Q: Choir Boy (Kenny Saffles)
PAX: School Zone (Michael Shope), Trash Panda, Junk (Sam Yoakum), Choir Boy (Kenny Saffles)
FNGs: None
COUNT: 4
WARMUP: SSHs, Rockettes, Little Baby Arm Circles, Tempo Squats

THE THANG:

Mosey to the big hill with all of the steps for some “Over the Hills.” Do 45 reps at the bottom of the hill, run up the hill, do 46 reps at the top of the hill, run back down the steps, and do 9 more reps to make it a round 100 reps. The exercises were calf raises, CDDs, squats, merkins, LBCs, and V-ups.

Mosey to the small picnic area by box jumping up the steps and lunging on the landings to the next set of stairs.  11s on the picnic tables – table pull-ups and box jumps.

Mosey around the loop back to the AO.

MARY: Some side crunches and a 1-minute plank.

ANNOUNCEMENTS: F3 in the Nude this Saturday (probably should be renamed F3 Sand in Your Crack).

COT: Time flies, kids grow up, and you get older.  Father Time is undefeated but make sure he is out of breath when he catches up to you.  Cherish the time that you have because none of it is guaranteed.

James 4:17

AO: dogpound
Q: Waxjob (Josh Brady)
PAX: Aladdin (Mansour Hasan), Junk (Sam Yoakum), Choir Boy (Kenny Saffles), Mayberry, Waxjob (Josh Brady)
FNGs: None
COUNT: 5
WARMUP:
15x SSH IC
5x Cobra Burpees
5x Cherry Pickers
10x Cossack Squats
15x LBAC each way
15x Grady Corns
10x Tempo Merkins
THE THANG:
Grab a CMU and mosey toward the Backbone
OK just kidding, let’s walk.
Speedbump: 15x curls, 15x OHP
Top of the hill: 15x Alpos, 15x BBS
Next speed bump: 15x Tris, 15x squats
Up to the Backbone: 5x weighted knee raises holding CMU with feet, 5x weighted pullups doing same. Well, some of us did anyway.
Was going to do more stuff up there, but thunder rolls, so let’s head back. Wind back down same exercises at each spot.
Cower under the outhouse awning as drizzle begins, bide the time with 11s – Up/Over Merkins and Weighted Step-Ups
MARY:
50x 4ct Flutters IC
10x Apple Dippers each side
Row your Boat down about 5 streams
TIME!
ANNOUNCEMENTS:
COT:
There will be times when nobody around you is doing the right thing. Possibly even mocking you for doing so yourself. Stay strong. Choose to do the hard thing.