F3 Knoxville

Tag: Crossbar

Tired PAX can’t shoot

AO: the-farm
Q: Waxjob (Josh Brady)
PAX: Utah (David Angel), Driftwood (Gary Bloom), Crossbar, Earmuffs (Dan Studt), Ashton
FNGs: 1 Ashton
COUNT: 6
A little muggy, but not so bad. Dark, at least to start with.
WARMUP:
20x SSH IC
5x Burpees OYO
5x Cherry Pickers IC
5x Burpees OYO
20x LBAC each way IC
5x Burpees OYO
10x Rockettes
5x Burpees OYO
10x Tempo Squats OYO
5x Burpees OYO. Warmed up yet? (no response)
5x Burpees OYO. Warmed up yet? OK!
THE THANG:
Mosey over to the stairs for 5x Calf Raise on each step, 5x squats on each landing.
Head to the Pavalon for 11s with Table Rows and Dips.
Back down to the basketball court.
8 stations set up around the court: 20 reps each station. Donkey kicks, Catalina Wine Mixer, Crabettes, Merkins, V-ups, BBS, SSH, and Mountain Climbers. After each station, grab a basketball and hit a layup, free throw, and 3 before moving to the next station.
MARY:
100x 4ct Flutter Kicks IC
20x 4ct LBCs IC
Front leaning rest until time
ANNOUNCEMENTS:
Welcome FNG Tommy Michaelides AKA “Ashton”
COT:
>From Utmost.org:
Oh, the bravery of God in trusting us! Do you say, “But He has been unwise to choose me, because there is nothing good in me and I have no value”? That is exactly why He chose you. As long as you think that you are of value to Him He cannot choose you, because you have purposes of your own to serve. But if you will allow Him to take you to the end of your own self-sufficiency, then He can choose you to go with Him “to Jerusalem” (Luke 18:31). And that will mean the fulfillment of purposes which He does not discuss with you.

We tend to say that because a person has natural ability, he will make a good Christian. It is not a matter of our equipment, but a matter of our poverty; not of what we bring with us, but of what God puts into us; not a matter of natural virtues, of strength of character, of knowledge, or of experience— all of that is of no avail in this concern. The only thing of value is being taken into the compelling purpose of God and being made His friends (see 1 Corinthians 1:26-31). God’s friendship is with people who know their poverty. He can accomplish nothing with the person who thinks that he is of use to God. As Christians we are not here for our own purpose at all— we are here for the purpose of God, and the two are not the same. We do not know what God’s compelling purpose is, but whatever happens, we must maintain our relationship with Him. We must never allow anything to damage our relationship with God, but if something does damage it, we must take the time to make it right again. The most important aspect of Christianity is not the work we do, but the relationship we maintain and the surrounding influence and qualities produced by that relationship. That is all God asks us to give our attention to, and it is the one thing that is continually under attack.

Burning off the Snickers

THE SCENE: A crisp 33
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (x20); Cherry Picker (x5); BAC (x 10 each way).

THA-THANG:
Mosey to playground — 5 body blasters OYO (burpee > pull-up > knees to elbows).

Mosey to b-ball court for suicides:

  • Sprint suicides with 10 merkins at each line and a burpee every time you touch the baseline.
  • Run to playground for 5 body blasters
  • Bernie suicides/20 squats at each line and burpees at baseline
  • Run to playground for 5 body blasters
  • Bear crawl suicides/25 LBC at each line and burpees at baseline
  • Run to playground for 5 body blasters
  • Lunge suicides/10 CDD at each line and burpees at baseline
  • Run to playground for 5 body blasters
  • Crab walk suicides/25 BBS at each line with burpees at baseline
  • Run to playground for 5 body blasters

MARY:
no time for that.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
1 Corinthians 16:13-14 — “Be watchful, stand firm in the faith, act like men, be strong.  Let all that you do be done in love.”

Doubtfire almost went swimming

THE SCENE: Perfect gloomy morning. 53 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The obligatory SSH, cherry pickers, some burpees and a little of this and that
THA-THANG:
Mosey around the park a little. And stopped at the upper lot for some DORAs. Partner up for totals of 50 burpees, 200 Merkins, 300 squats. Partner runs down lot and around island (100yrds +-) while partner 2 does exercises.

After that we hit the parking lot lines for some suicides. Each time you got back to start you did 1 burpee. Total of 15 lines (I think)

then mosey around some doing some Mary Lou Rettons on the concrete snake ramp up and down.

Mosey to splash pad or 7s with dips and decline Merkins. Mosey back to AO stopping for 10 pull-ups.

MARY:
box Cutters x25, some yoga leg and arm raise stuff and 10 more Merkins
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
2 are better than 1. Work with your brother to help further God’s kingdom. Psalm 133
MOLESKIN:
Doubtfire dodged a bullet this morning. His back was hurting him and he put out a last-minute post at 4:33 AM asking for coverage. None of us saw the message until after we got started. We were all discussing what we would do to him at the equalizer for missing a Q. We landed on jumping in the water. Fortunately for him he got in the text before. Get better soon Doubtfire!

On another note there was a gentleman there at the flagpole with all kinds of stuff laid out, lights incense rugs etc. He was very friendly, and we invited him to join us next Wednesday.

ANNOUNCEMENTS:
Cross bar is in need of a job. He’s an industrial engineer but it impressive background. Maybe looking for something in construction as well. Prayers for him to find something quickly.

Opposite & TMI from tweety

THE SCENE: 70, humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
OYO

Coupons

90, 60 and 60 sandbags

3 rucks

Dumbells and kettle bell
THA-THANG:
5 stations with 2 movements at each.  Switch between movements for 8 minutes then switch station.

1.  Merkins and bent over rows

2.  Triceps extension and curls

3.  OH press and upright rows

4.  Squats and straight leg deadlifts

5.  BBS and superman

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Sign up to Q
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

RAW circuit

THE SCENE: muggy for 05:30 but clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We skipped this part
THA-THANG:
10 stations. At each station do 2 minutes of work followed by 30 seconds reat then rotate to the next station and repeat. Station were as follows

  • 25 foot CMU walk
  • Big boy sit ups
  • Incline merkins
  • Decline merkins
  • Lunges
  • 60# Sandbag clean
  • 30# ruck curls
  • Walk walks
  • CMU over head presses
  • Dips

MARY:
None
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Goals are simply dreams with a deadline. We all need accountability to help us reach our goals and not just perceive them as dreams. Goals are achievable only though daily habit changes. It’s changing the daily grind that will help to get us closer to our goals and dreams.

MOLESKIN:
None
ANNOUNCEMENTS:
Trucking to the pound CSAUP coming up soon.