F3 Knoxville

Tag: Eliza

Out and Back

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AO: shamrock
Q: Eliza
PAX: Mermaid, slappy, Stitch, Fabio (Joe Hamilton), Lizzy, Voodoo, MacGruber, Anchorman, Skidmark, Eliza, Flower Pot, Gringo, Mocha
FNGs: None
COUNT: 13
WARMUP: Cherry pickers, various stretches, baby arm circles

THE THANG: Divide into 2 teams. There are 6 stations placed randomly around campus. Each station has two envelopes containing exercises for Team 1 and Team 2. Each team rolls a die, finds the corresponding number clue has to
Travel to that location, complete the exercises and return to the flag. Repeat until all 6 stations have been hit.

Station 1: under the overhang where we meet when it rains: 25merkins, 25 mtn climbers (2ct), 25 LBCs, 25 flutter kicks (2ct)

Station 2: picnic pavilion: 20 step ups each leg, 25 dips, 25 big boys, 20 swing pull ups

Station 3: CMU pile: 25 curls, 25 overhead press, 15 swings, 10 blockies

Station 4: at the church door: 15 imperial squat walkers, 10 lunges each leg, 10 friendship merkins

Station 5: Jesus statue: 15 step ups each leg, 60 second walk sit, 25 Freddie Mercurys (2ct) 15 plank jacks

Station 6: shamrock on the 50 yard line: run the bleachers 1 time through.

Final station at flag : 2 burpees each
MARY: no time

ANNOUNCEMENTS: hardship hill, one Knox soccer game 6/13

COT: what does it mean when someone says “you have a lot of potential?” What are some things that keep you from reaching your potential? How do we fight our way around those obstacles and start living up to our potential?

Deny Yourself

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AO: shamruck
Q: Mermaid
PAX: Ribbed (Joshua Sagraves), Tonka, Eliza, Dumpster Dive, Flower Pot, Mermaid, Base Salary
FNGs: None
COUNT: 7
We made the disclaimer and took off for some hills through Gulf Park and Belmont West. We returned to the flag and had a COT based on Matthew 16:24 where Jesus says… “Then Jesus said to his disciples, ‘Whoever wants to come after me must deny themselves and take up their cross and follow me.”

You have a lot of potential

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AO: shamruck
Q: Eliza
PAX: Mermaid, slappy, Lizzy, Eliza, Flower Pot, Dumpster Dive, Honeydew
FNGs: None
COUNT: 7
WARMUP: lap to wait on Slappy

THE THANG: laps racquetball Weigel’s hill and back for more laps

COT: a coach told Knox he has a lot of potential, but that doesn’t mean much if he never gets there. What are you doing to reach your potential?

Our Decisions

AO: shamruck
Q: Booster
PAX: Booster, The Situation, Lizzy, Dumpster Dive (Brad Burnette), Eliza, Mermaid, Flower Pot, Mocha
FNGs: 1 Mocha
COUNT: 8
WARMUP:

THE THANG: We got about 7,500 steps in

COT:

I heard Pastor Dave Stone from Louisville preach last weekend. He was amazing as he mixed humor, scripture and story-telling to share his message. Pastor Stone retired at 58 from one of the largest churches in the country as he felt his church of 30,000 people needed new, younger leadership with fresh ideas; Dave is reinvigorated by speaking at conferences, missions like KARM, etc.

“At birth, we look like our parents; at death, we look like our decisions.”

We need to live with a sense of urgency. Don’t let the good things on Earth crowd out the best thing which is Jesus. He said many of us focus on lots of things that take us away from our relationship with our savior.

“At birth, we look like our parents; at death, we look like our decisions.”

Chisled Up

AO: shamrock
Q: Mermaid
PAX: slappy, Squatter, Eliza, Baby Boomer, Mermaid, Anchorman, Flower Pot, LeBling, Crawlspace, Honeydew
FNGs: None
COUNT: 10
WARMUP:
SSH
Cherry Pickers
Plank to Sunners Stretch
Tempo Merks
Tempo Squats
THE THANG:
Mosey to CMU pile
Tabata circuit workout, 50 seconds on, 10 seconds to rotate
Station 1: hammer and chisel CMU’s to clean them up
Station 2: Merkins
Station 3: Squats
Station 4: Lunges
Station 5: BBS
Station 6: Chisel or carry blocks

We cleaned up about 25 blocks and moseyed back to the flag.
MARY:
Pickle Pounders
Heels to Heaven
Pickle Pointers
We did each 10 times, then 9,8,7,6,5,4,3,2,1
followed by some stretching as time expired
ANNOUNCEMENTS:

COT:
We talked about anger, and I shared a personal story about my issues with anger. It was based on a reminder from Borg in this message below.
Borg posted this in the 3rd F channel today, and as someone who has struggled with anger in the past, I thought this as worthy to share here.

Emotion and logic create a spectrum. A man must prepare for his anger by knowing that the more emotional he is, the less likely it is that he is thinking logically. That is a fact. A man who accepts that fact is better able to push aside the emotion (which is difficult, but entirely his choice from within himself) and listen to hard words (from outside of who he is) even when he is really pissed off. The Bible shares some “wisdom without ideological borders” on this: The verse from James, below, speaks for itself. I would guess that we all can look back on a time we can’t fix where we let our anger do the walking and the results were not good.
“You must all be quick to listen, slow to speak, and slow to get angry.” James 1:19
For the verse below, if you don’t believe in sin, listen to the ancients, who I used to sit with at the city gates. They would tell me,
“When you are angry, do not be a jackass.” (They knew me so well.)
The Bible phrases it differently.
“In your anger do not sin.” Ephesians 4:26
Simple to write, but not easy to execute well. That is one reason we do hard things together, so we get better together.