F3 Knoxville

Tag: Data

Back In The Saddle

AO: juco
Q: Commission
PAX: Guardrail, Mailbox, Wanderer, Windex, Lt. Dan, Data
FNGs: None
COUNT: 7
WARMUP: Side straddle hop x 25 (4 count)
Cherry pickers x 5 (4 count)
Tempo merkins x 10 (4 count)
Tempo squats x 10 (4 count)
Mountain Climbers x 10 (4 count)

THE THANG:Mosie to the parking lot

Alternate running to the 1st light post and back while your partner does
100 hand release merkins
Alternate running to the 2nd light post and back while your partner does
200 squats
Alternate running to the 3rd light post and back while your partner does
300 Imperial Walkers (4 count)
Run to the far side while your partner does burpees. Once you make it, start doing burpees until your partner arrives. Get to 50 burpees combined.

Mosie to the CMU pile

13’s with CMU
Skull crushers and bench press

Mosie back to the flag
Stop at the wall for
30 sec wall squats
30 sec Al Gore

Mosie back to the flag

ANNOUNCEMENTS: Escape from Haw Ridge 28 Mar

COT:
Being true may cost you a lot, but yielding will cost you everything.
Dan 3:16 Shadrach, Meshach, and Abed-nego replied to the king, “Nebuchadnezzar, we are not in need of an answer to give you concerning this matter. 17 If it be so, our God whom we serve is able to rescue us from the furnace of blazing fire; [https://www.biblegateway.com/passage/?search=daniel%203&version=NASB#fen-NASB-21825n]and He will rescue us from your hand, O king. 18 But even if He does not, let it be known to you, O king, that we are not going to serve your gods nor worship the golden statue that you have set up.”
Daniel’s Friends Protected
19 Then Nebuchadnezzar was filled with wrath, and his facial expression was changed toward Shadrach, Meshach, and Abed-nego. He answered [https://www.biblegateway.com/passage/?search=daniel%203&version=NASB#fen-NASB-21827o]by giving orders to heat the furnace seven times more than it was usually heated. 20 And he ordered certain valiant warriors who were in his army to tie up Shadrach, Meshach, and Abed-nego in order to throw them into the furnace of blazing fire. 21 Then these men were tied up in their trousers, their [https://www.biblegateway.com/passage/?search=daniel%203&version=NASB#fen-NASB-21829p]coats, their caps, and their other clothes, and were thrown into the middle of the furnace of blazing fire. 22 For this reason, because the king’s [https://www.biblegateway.com/passage/?search=daniel%203&version=NASB#fen-NASB-21830q]command was harsh and the furnace had been made extremely hot, the flame of the fire killed those men who took up Shadrach, Meshach, and Abed-nego. 23 But these three men, Shadrach, Meshach, and Abed-nego, fell into the middle of the furnace of blazing fire still tied up.
24 Then Nebuchadnezzar the king was astounded and stood up quickly; he said to his counselors, “Was it not three men that we threw bound into the middle of the fire?” They replied to the king, “Absolutely, O king.” 25 He responded, “Look! I see four men untied and walking about in the middle of the fire [https://www.biblegateway.com/passage/?search=daniel%203&version=NASB#fen-NASB-21833r]unharmed, and the appearance of the fourth is like a son of the gods!” 26 Then Nebuchadnezzar came near to the door of the furnace of blazing fire; he said, “Shadrach, Meshach, and Abed-nego, come out, you servants of the Most High God, and come here!” Then Shadrach, Meshach, and Abed-nego came out of the middle of the fire. 27 The satraps, the prefects, the governors, and the king’s counselors gathered together and saw that the fire had no [https://www.biblegateway.com/passage/?search=daniel%203&version=NASB#fen-NASB-21835s]effect on [https://www.biblegateway.com/passage/?search=daniel%203&version=NASB#fen-NASB-21835t]the bodies of these men, nor was the hair of their heads singed, nor were their [https://www.biblegateway.com/passage/?search=daniel%203&version=NASB#fen-NASB-21835u]trousers [https://www.biblegateway.com/passage/?search=daniel%203&version=NASB#fen-NASB-21835v]damaged, nor had even the smell of fire touched them.
28 Nebuchadnezzar responded and said, “Blessed be the God of Shadrach, Meshach, and Abed-nego, who has sent His angel and rescued His servants who put their trust in Him, [https://www.biblegateway.com/passage/?search=daniel%203&version=NASB#fen-NASB-21836w]violating the king’s command, and surrendered their bodies rather than serve or worship any god except their own God. 29 Therefore I make a decree that any people, nation, or population of any language that speaks anything offensive against the God of Shadrach, Meshach, and Abed-nego shall be torn limb from limb and their houses made a rubbish heap, because there is no other god who is able to save in this way.”

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

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