F3 Knoxville

Tag: Data

Cardinal VQ Workout @ JUCO – RIP

AO: juco
Q: Mailbox
PAX: Mathlete, Ike, Data, Wanderer, Pelican, Butterknife, Dart Gun, Erector, Guardrail, Lt. Dan, Mailbox, Windex
FNGs: None
COUNT: 12
Performed Cardinals VQ workout

Spoke to the man Cardinal was, the community that f3 is and making the most of today as tomorrow isn’t promised.

Psalm 118:24

This is the day that the Lord has made; let us rejoice and be glad in it.

[juco-rush] Hill Play

AO: juco-rush
Q: Butterknife
PAX: Data, Trash Panda (JUCO), Tooth Fairy, Wagon Wheel (John-Mark Chesney), Cheap Ride, Butterknife, Erector
FNGs: None
COUNT: 7
WARMUP:
1 mile

THE THANG:
Fartlek
30 seconds on w/ equal recovery time
60 seconds on w/ equal recovery time
90 seconds on w/ equal recovery time

Repeat 5 times

MARY:

ANNOUNCEMENTS:

COT:

Better ending

AO: juco
Q: Guardrail
PAX: Data, Fetch, Butterknife, Mailbox, Wanderer, Booster
FNGs: None
COUNT: 7
WARMUP: SSH, run for cover, then Tempo Squats, Windmills, Tempo Merkins, other things

THE THANG: Pax holds one leg warrior squat while one guy tried, key word, to hold elbow in stomach plank on picnic bench. not easy.
Ran to next cover for Pax to do exercise while 1 ran a small courtyard loop: Merkins, Hello Dolly, Plank Jax, other things I don’t recall
Then 11’s between ERC and cafeteria entrance, with Donkey kids and merkins, animal walking the return trip while under cover.
Close out with some dips back on the covered picnic tables.

MARY: return to some cover for lbc, flutter, mt. Everest, box cutters, side crunches

ANNOUNCEMENTS: Forgot this but see Mailbox’s post above. lots going on.

COT: Better is the end of a thing thank the beginning and better is the patient in spirit than the proud in spirit. Ecc 7:8

This Christmas don’t try to do too much and get impatient, instead to less, do it better and grow in your spirit of patience and in this way, end better.

Take some time to examine where in this year you have grown in a spiritual practice and where you have slipped and rest in the mercy of God to get back on track.

IPC week 4: the most bestest

AO: juco
Q: Haggis
PAX: Butterknife, Fetch, Booster, Data, Wanderer, Lt. Dan, Guardrail, Mailbox
FNGs: None
COUNT: 9
Warmup

SSH x 20
IW x 15
Merkins x 10
Don Quixote x 10
Moroccan Night Club x 10

Thang:
Week 4 IPC
Buy in 200 m run
Round 1-8 work 30 reps
200 m run
Remaining time burpees

Each rd is 5 min
Rd 1: Freddy Mercury
2: Pickle Pounder
3: Flutters
4:Plank Jacks
5: Monkey Humpers
6: Squats
7:LBC
8: SSH

Great work by all and awesome encouragement on the run

COT: Last week Lil’ Spice mentioned a Christian artist named Andrew Peterson. I recognized the name, not by music but by his writing. He wrote a 4 book miniseries entitled The Wingfeather Saga that tells the tale of a family of kids who must learn about life in the midst of strife.
In one chapter an idea struck as very poignant. The idea is to be the Moon in the darkness. To be a light for those who are struggling. I talked about how the moon has many phases that shows different brightness. We also reflect that same brightness, sometimes Full, sometimes waxing or waning and sometimes new and just showing a sliver. Sometimes it’s obvious that we are good men, husbands, fathers, leaders and other times when we struggle to see a way for ourselves. So when you’re bright, shine for those who struggle and when you struggle find that bright light and ask for help.
Guardrail also mentioned that the moon doesn’t provide light but gives off the reflection of the sun, so, in this metaphor, be a reflection of the Son.

Prayers for those struggling through what life has going on including cancer, health, storm recovery and so much more

Prayer
Pledge
picture

:flag-scotland:

Trip Down Memory Lane to the Road Less Traveled

AO: juco
Q: Love Shaq
PAX: Booster, Lt. Dan, Erector, Nadia (Aaron Jacques), Mailbox, Guardrail, Wanderer, Data, Butterknife
FNGs: None
COUNT: 10, but some took off sonewhere afterwards. Legend has it, they’re still running.
WARMUP:
SSH
Cherry pickers
Squats
Harry Rockets
Calf/Quad stretch

THE THANG:
The Road Less Traveled. Hardin valley forest loop that 5k showed me. honestly, I don’t know how to explain it any better than this.

Stop every now and then to get some various core work in. we got back to the campus a little sooner than anticipated so we rallied up with Booster and Lt. Dan to get a few more core exercise exercises in.

MARY:
Ring of fire merkins to 5 and then back down.
1 more standing ab exercise. Forgot the name.

ANNOUNCEMENTS:

COT:

Butterknife had the word and I’m sure he’ll share that here later.