F3 Knoxville

Tag: Data

Mr Serve On

AO: juco
Q: Butterknife
PAX: Butterknife, Noodles, Booster, Stye (Hal Phillips), Dart Gun, Wanderer, Love Shaq, Windex, Mailbox, Guardrail, Survivor, Fetch, Data, Erector
FNGs: None
COUNT: 14
WARMUP:
Side straddle hop in cadence 20
Tempo squats
Cherry Pickers
Grady Corns
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
10 tempo merkins
30 seconds oyo

THE THANG:
Mosey with the leader falling off for two burpees to the big lot for
Drills:
Side shuffles, high knees & butt kickers, walking planks, and sprints.

Line up on the curb
Bear crawl, lunge, burpee leapfrogs, lunge w/ twist

Core:
Hello Dolly’s and BBS

Snake mosey to sophomore hill with the 6 snaking their way to the front of the line.

Partner up
Wheel barrow up switching halfway

Mosey to coupon pile
Dora partner runs stairs and does 5 pull ups
100 curls

Mosey around to the duck 🦆 pond stopping for flutter kicks and 8 ct Merkins.

Mosey to the Haslam Center for 20 dips.

Then back to the flag.

MARY:
No time
ANNOUNCEMENTS:
Convergence coming up.
Look for ways to serve!
COT:
Look for ways to serve:
Sign up for a Q, give blood, volunteer at the shelter, look for opportunities in and outside the community, serve at church. In fact, Mailbox has an opportunity this afternoon.

You will not regret it. It’s rewarding not only to those you’re helping but also to yourself.

“For even the Son of Man came not to be served but to serve others and to give his life as a ransom for many.”
‭‭Matthew‬ ‭20‬:‭28‬ ‭

Not Meant To Arrive!!

AO: juco
Q: Butterknife
PAX: Wanderer, Windex, Data, Commission, Mailbox, Butterknife, Dart Gun, Lil’ Spice, 5K, Trash Panda (JUCO), Fetch, Booster, Miss Fire, Love Shaq
FNGs: None
COUNT: 14
WARMUP:
Side straddle hop in cadence  20
6 Windmills in cadence
10 squats
5 sparring merkins
Line up in the curb. Run 2 lines do a burpee.
Run back to the start do a burpee. 3 x’s
10 Slow Freddy Mercury’s (opposite shoulder to opposite knee)

THE THANG:

Run two lines and do 5 sparring merkins (opposite knee to opposite elbow). Repeat across the lot.

Run two lines and do 10 single count slow Freddy Mercury’s (opposite shoulder to opposite knee). Repeat across the lot.

Run two lines and do 5 Peter Parker merkins. Repeat across the lot.

Run two lines and do 20 single count flutter kicks. Repeat across the lot.

Walking lunges to first line. Leap frog to the next. Bear crawl to the next.
Repeat across the lot.

Mosey to the top of JUCOManjaro with the person in the back sprinting to the front.

20 flutter kicks
20 BBS
10 ct stargazers 💫

Mosey back to the flag. Jailbreak in the parking lot.

MARY:
Crunchy Frogs 🐸
Sidestep lunging side to side and reaching for your toes.

ANNOUNCEMENTS:
COT:
NMTA Not Meant To Arrive
There are 4 Pillars of arrival:
Can’t arrive. This is a negative mindset. You don’t believe in yourself and we need to fix that immediately.

Has arrived. You’ve made it, now what?
You’re not trying anymore. Afraid to take chances, because you might lose the title. Do not stop. Continue to set goals!

Will arrive. Once XYZ happens, then I’ll be happy. There are people sitting in nursing homes right now, still waiting on XYZ.

Not meant to arrive. This is where we should all strive to be! Become the next best version of yourself. Enjoy the journey just as much if not more than destination.
My development has no end. There is always more to learn, always more to do, and you can learn from every situation and everyone.

Be “Blissfully Unsatisfied!” Brothers!

”Take delight in the Lord, and he will give you your heart’s desires.“
‭‭Psalms‬ ‭37‬:‭4‬ ‭NLT‬‬

Ending 2023 on a High Note

AO: juco
Q: Data
PAX: Guardrail, Dart Gun, Windex, Data, Bootleg
FNGs: None
COUNT: 5
WARM-O-RAMA:
Reach for the sky & let it hang
Abe Vigodas
Moroccan Nightclubs
Motivators
TN Rocking Horses
ONE THANG: JUCOmanjaro!
Mosey to the first cul-de-sac
Sprint 2 hash marks, perform a static core exercise until the 6 arrives, count to 10
Lunge 1 hash mark…
Bear crawl 1 hash mark…
Bernie 1 hash mark…
Repeat ’till the summit
ANOTHER THANG: Kraken!
12 cones in a circle… do 23 reps of a listed exercise… run around the circle… and advance to the next cone:
Jump Squats
BBS
Merkins
Iron Mikes (1ct)
Carolina Dry Docks
Flutter Kicks (2ct)
Monkey Humpers
Imperial Walkers
Burpees
Mountain Climbers (2ct)
Bobby Hurleys
Plank Jacks
MARY:
Quick run to trees for some last minute pull-ups
ANNOUNCEMENTS:
We will meet on New Year’s Day!
COT:
christianscholars.com/the-meaning-of-technology/
The Bible is full of examples of men using the precious resources around them to do things that serve themselves or that bring God glory. Something to think about as we prepare for a new year. What are we going to do with our precious resources (time, talents, money, etc.) in 2024?!?

Arrogance

AO: juco
Q: Erector
PAX: Windex, Guardrail, 5K, Data, Erector
FNGs: None
COUNT: 5

WARMUP:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan Night Club, 15 tempo squats, 5 cherry pickers
THE THANG:
Mosey to The Sophomore for 4 corners. 20 reps of one exercise at each corner
– Lunges (total)
– Flutter kicks (2-ct)
– Mountain climbers (2-ct)
– Heels to Heaven
– Repeat once
Mosey to the coupon pile:
– 20 Coupon Swings
– 20 OHP
– run up the stairs
– 5 pull-ups
– 5 toes to bar
– 50 calf raises
– Repeat once
Mosey to the big east parking lot:
– run to first line
– 5 burpees, 10 merkins, 15 squats
– back to start line
– run to the second line
– repeat exercises
– continue through to the 5 line
Mosey back to the flag
MARY:
Imperial walkers, Freddie Mercury, protractor
ANNOUNCEMENTS:
Christmas party at Data’s place on Saturday and GTE prep.
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 was recently 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. Case and point, I recently took a different route home from church than usual just to prove to my son that I was correct that a house had Halloween lights and not Christmas lights. He still argued with me anyway.
Is arrogance really that bad? Take a look at
‭‭Romans‬ ‭1:28‭-‬31‬ ‭NASB95‬‬
“[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 evil things, including murder, that are unacceptable to God.
Proverbs 16:5 uses strong language against it as well.
“[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 ‭NASB95‬‬

[running] La Importancia del Agradecimiento

AO: running
Q: Shrubbery
PAX: Erector, Cosmo, 5K, Butterknife, Data, Fetch, Frenchie, Tooth Fairy, Trash Panda (JUCO)
FNGs: None
COUNT: 9
WARMUP:
1.5 miles to the track
THE THANG:
We did the 12345 workout, consisting of intervals of fast/threshold runs followed by short recovery time. For more details I am including the screenshots of the workout in Garmin. We included Mount Le Conte at the end of the workout, we had 2 mins to complete the whole hill.
MARY:
No time.
ANNOUNCEMENTS:
Big Christmas Party at Data’s den.
COT:
We talked about the importance of being thankful for what we have in life.

Colossians 4:2
“Devote yourselves to
prayer, being watchful
and thankful.”