F3 Knoxville

Tag: Dart Gun

Keep moving

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AO: juco
Q: Dart Gun
PAX: Love Shaq, Ike, Chuck Munsey, Frenchie, Dart Gun, Fetch, Pelican, Lt. Dan, Starlink, Who’s Todd
FNGs: 1 Who’s Todd
COUNT: 10
WARMUP:
10-Moroccan Night Club IC
10- Grady Corn IC
10-Harry Rocket IC
8-Demotivators IC

Mosey with a weave to sophomore hill
THE THANG:
Sophomore hill – 2 rounds
Four corners
5 burpees then Bernie up
10 each side offset merkins then side shuffle
15 squat jacks then mosey
20 diamond merkins then side shuffle

Mosey to the PUB
Get in 5-10

Stadium hill
15-Thrusters
Bear crawl up
10-Tempo Merkins
Heavy toe merkins as we wait for the six
Repeat

Coupon curls – on the up

Mosey to the low courtyard wall
20-hop overs with hands on the wall
20- step ups
20-four mountain climbers
20-hop overs with hands on the wall

Back to the flag
MARY:
15-pickle pounders IC
15-American HammersIC
15-Drunken Dolly’s IC
15-Flutter KicksIC
ANNOUNCEMENTS:
Hardship Hill
COT:
Thinking back to the beginning of the year, we had a lot of thoughts on intentionality and focus. How’s that working out for everybody?

Do you find yourself drifting or spending too much time getting caught up in things on your phone? Are you spending dedicated moments with your kids or your spouse or your family?

I constantly think about these things in an effort to show up. As we talked about through the work out, showing up can be the first big hurdle to get through. Your kids or the other person will see that first before any other action that you do.

Verse of the day in the Bible app talks about servant leadership and giving back to others.

[juco-rush] Don’t let injuries keep you down

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AO: juco-rush
Q: Dart Gun
PAX: Erector, Butterknife, Dart Gun, Jonathan Woodall (GUMP), Natty
FNGs: None
COUNT: 5
WARMUP: mosey to the greenway by salsaritas

THE THANG:
tel:123212321 Fartlek style up the greenway, through the neighborhood, past the school and back.
MARY:
Join the stretch out and join the JUCO team
ANNOUNCEMENTS:
Pass the flag at Shamrock on Friday.
COT:see JUCO channel

Have No Regrets

AO: juco
Q: Booster
PAX: Butterknife, Chuck Munsey, Mailbox, Booster, Dart Gun, Wanderer, Ike, Guardrail, Shrubbery, Love Shaq, Fetch, Windex, Starlink
FNGs: None
COUNT: 13
WARMUP:

• Cherry Pickers (IC) 4 CT X 10
• Baby Arm Circles Forward X 10 (IC)
• Baby Arm Circles Backwards X 10 (IC)
• Overhead claps X 10 (IC)
• Tempo Squats X 10 (IC)
• Stretch on your own

THE THANG:

• Station 1 – 40 Calf Raises, 20 Merkins, & 20 Squats & Run to next location
• Station 2 – 10-20 Sandbag Cleans & Over-the-shoulder throws & 10-20 Bent Over Rows & Run to next location
• Station 3 – 20 Curls, 20 Overheard Press & Run to next location
• Station 4 – 20 Neutral Grip Rows & 20 Slam Balls then run to next location
• Station 5 – 20 Dips & 30 Lunges (15 each leg) & Run to next location
• Rinse & Repeat

MARY:

Heels to Heaven X 15
Hello Dollies x 15

COT:

I regret doing some things in my life but right now, I regret not doing some things as well. You know that I had a friend from church, Jeff, that died from cancer a few weeks ago. His funeral was Sunday. I regret not knowing him better. Sure, we talked on occasion and texted quite a bit at times but I kept saying we’ll get together when you get to feeling better. We had plans a couple of months ago but he was exhausted and slept through the time we were going to get together. He was sick, hurting and struggled with sleep so I told him he needed that sleep and to not be sorry about it and they we’d schedule another time to get together…but he got sicker and died.

Part of me thought he’d get better and we’d be going to baseball games together in the future. Part of me was scared because I didn’t know what to say to him when we talked. I was so pissed that his cancer kept coming back and he kept getting turned down for clinical trials. He was so positive and while he wanted to live, he was OK dying because he knew where he was going. He was strong and I regret not learning more from him when I could have.

Regret is sorrow or remorse over something that has happened or that we have done. Regret can also be a sense of disappointment over what has not happened, such as regretting wasted years. To be human is to have regrets because making mistakes is a universal experience.

I’m certain if I went around this circle that each of you could name at least one regret.

Here are some interesting quotes that I found…

“The biggest regret of your life won’t be what you did, it’ll be what you didn’t do.” – Lee Brice
“Never regret. If it’s good, it’s wonderful. If it’s bad, it’s experience.” – Victoria Holt
“Live life to the fullest.”
“Don’t be afraid to make mistakes.”

Peter is one biblical example of someone who deeply regretted a decision. Although Peter was committed to Jesus, his fear made him run away when the soldiers came to arrest Jesus, and he later denied his Lord. His actions did not come from a desire to sin, but from impulse, spiritual immaturity, and fear. He deeply regretted his actions and was forgiven.

I want to challenge you to not have regrets. If you need to make a call or ask forgiveness or change your ways or eat better or exercise more or read more scripture or pray more or stop stressing about everything, etc…do it today…or stop doing whatever it is today. We’ll never be perfect but we can all be the best version of ourselves so please push and encourage me and I’ll do the same to you.

Partner AMRAP

AO: juco
Q: Fetch
PAX: Starlink, Erector, Data, Hat Trick, Windex, Dart Gun, Love Shaq, Lt. Dan, Ike, Guardrail, Lawndart
FNGs: None
COUNT: 13
WARMUP:Side straddle hops in cadence
Windmills in cadence
LBACF, LBACB
Cherry pickers in cadence
30 sec stretch on your own

THE THANG:
Mosey to the back of facilities

Partner up.

The goal is 100 hand releases merkins, 200 squats, 300 calf raises between the two of you.
Ground partner does exercise while other partner runs the hill and does 10 reps at the top then runs back. Each partner does an exercise before you move to the next one.
Exercises are:
BBS
4 count heavy dolleys
4 count Freddy mercuries
WWIII BBS
Thrusters
OH Press

Mosey to courtyard, do exercises until partner runs around loop: dips, derkins
Step ups until six finishes
Mosey back to flag doing hello dolleys and flutter kicks along the way.

MARY:ring of fire to time

ANNOUNCEMENTS:
Escape from haw ridge

COT:“I rejoiced in the Lord greatly that now at length you have revived your concern for me. You were indeed concerned for me, but you had no opportunity. Not that I am speaking of being in need, for I have learned in whatever situation I am to be content. I know how to be brought low, and I know how to abound. In any and every circumstance, I have learned the secret of facing plenty and hunger, abundance and need. I can do all things through him who strengthens me. Yet it was kind of you to share my trouble.”
‭‭Philippians‬ ‭4‬:‭10‬-‭14‬ ‭ESV‬‬
bible.com/bible/59/php.4.14.ESV

Contentment is an interesting thing, I think some believe contentment to mean being ok with less than your best, or mean to be ok with not striving for success or being motivated or maybe to mean settling.. But, I think it’s more about knowing that God is in control and learning to trust Him man no matter the situation in life. Paul says he has learned to be content in the highs and lows. I’m definitely still learning. It’s really neat to step back and objectively see the path you’re on. When you started down whatever road you’re on, I bet you had no idea of the highs and lows it would bring, but, for me, I can see Gods plan and provision through it all. Everything part of the journey has been part of my growth and part of the growth is learning to be content with the road I’m on. Again it’s not settling for something, rather it’s gratefulness for the highs and learning to trust in the lows.

Push Yourself to be Humble

AO: juco
Q: Erector
PAX: Chuck Munsey, Butterknife, Guardrail, Dart Gun, Mailbox, Fetch, Starlink, Booster, Ike, Wanderer, Pelican, Love Shaq, Shrubbery, Erector, Hat Trick
FNGs: 1 Hat Trick
COUNT: 15
WARMUP:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 tempo squats, 5 cherry pickers
THE THANG:
Mosey to the coupon pile. The workout is a circuit style where you perform an exercise; run up the steps and do 5 pull-ups; run by the adjacent building, down the road, and back to start. Then, proceed through the list of exercises in the same fashion. AMRAP.
– 20 merkins
– 10 heavy lunges each leg
– 20 v-ups
– 10 burpees
Mosey back to the flag stopping part way for some LBCs.
MARY:
No time
ANNOUNCEMENTS:
Escape from Haw Ridge sign up.
COT:
I have a question for us to ponder this morning. Do you often find yourself arguing with others? Do you do so at work, at home? Why do we like to argue so much? It has been pointed out to me by my wife that I tend to argue a lot with my son in particular. It was also pointed out to me that I tend to want to prove that I am right on a matter even if it takes going out of my way to do so. He still argues with me anyway. This is arrogant of both of us. Is arrogance really that bad? Take a look at Romans 1

‭‭Romans‬ ‭1:28‭-‬31‬ ‭NASB1995‬‬
“[28] And just as they did not see fit to acknowledge God any longer, God gave them over to a depraved mind, to do those things which are not proper, [29] being filled with all unrighteousness, wickedness, greed, evil; full of envy, murder, strife, deceit, malice; they are gossips, [30] slanderers, haters of God, insolent, arrogant, boastful, inventors of evil, disobedient to parents, [31] without understanding, untrustworthy, unloving, unmerciful;”

Arrogance is among a list of a lot of evil things, including murder and haters of God, that are unacceptable to God.

Proverbs 16:5 uses strong language against it as well.

‭‭Proverbs‬ ‭16:5‬ ‭NASB1995‬‬
“[5] Everyone who is proud in heart is an abomination to the Lord; Assuredly, he will not be unpunished.”

Thinking too highly of our own opinions is sinful. It is absolutely essential that we hold firm when it comes to the truth of scripture. However, sometimes we need to set aside our opinions for the sake of unity. I will leave you with this scripture.

‭‭Romans‬ ‭12:10‭-‬18‬ ‭NASB1995‬‬
“[10] Be devoted to one another in brotherly love; give preference to one another in honor; [11] not lagging behind in diligence, fervent in spirit, serving the Lord; [12] rejoicing in hope, persevering in tribulation, devoted to prayer, [13] contributing to the needs of the saints, practicing hospitality. [14] Bless those who persecute you; bless and do not curse. [15] Rejoice with those who rejoice, and weep with those who weep. [16] Be of the same mind toward one another; do not be haughty in mind, but associate with the lowly. Do not be wise in your own estimation. [17] Never pay back evil for evil to anyone. Respect what is right in the sight of all men. [18] If possible, so far as it depends on you, be at peace with all men.”