F3 Knoxville

Tag: Eliza

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AO: shamrock
Q: Eliza
PAX: MacGruber, Polly, Crawlspace, Fabio (Joe Hamilton), Mic Drop(Sam), Eliza, Anchorman, Jared mayberry, Goat Rider
FNGs: None
COUNT: 9
WARMUP: Cherry picker, side straddle hops, Grady corn, Moroccan night club

THE THANG: tabata 30 seconds on 10 seconds rest

– run to pillar and back
– Bench press
– Shoulder tap
– OH press
– Hello dolly
– Tricep extension
– Plank jacks
– LBC
– CMU swings
– Flutter kicks
– Curls
– Merkins
– Squats
– Freddy mercury
– Alternating rows
– Heels2heaven
– Blockers
– Big boys

MARY: built in

ANNOUNCEMENTS: Escape from Haw Ridge

COT: generosity and selfishness can be displayed in your actions and how you treat others. what does generosity look like to you? Where can you start? Where can you improve?

Placeholder for Lizzy

AO: shamrock
Q: Lizzy
PAX: Booster, Flower Pot, slappy, Free Fall, Eliza, Mermaid, Drano, Otis, Natty, Unibráu (Nick Robinson), Mountain Ice, Spellcheck, Honeydew, Anchorman, Stitch, DoorKicker (Jud), Squatter, Dumpster Dive, Shotgun
FNGs: None
COUNT: 22
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

Rain, Wind and Fire

AO: shamrock
Q: Stitch
PAX: Mermaid, Crawlspace, Drano, Polly, Anchorman, Eliza, slappy, Squatter, MacGruber, Goat Rider
FNGs: 1 Goat Rider
COUNT: 11
WARMUP:
Run in place
Butt Kickers
High Knees
Jump Rope
Grady Corns
Imperial Walkers
Cherry Pickers
Tempo Merkins

THE THANG:
Drew exercise cards from the F3 deck and rolled the dice for reps. Worked in at least a mile of running.

ANNOUNCEMENTS:
EHR is coming – March 27th. Make your plans now!
Prayers up for the family of Wes Rucker, those travelling, and those not present this morning.

COT:
Shared a story from my childhood, an influence I had as a young boy. My grandmother’s husband (Floyd – not my grandfather) grew up a roughneck and experienced much brokenness, into his adult years. He ultimately came to faith in Christ via an old friend from high school, John “The Bull” Bramlett (look him up). John was an All American baseball and football player, known as the “Meanest Man in Football”. He went on to play for the Miami Dolphins and New England Patriots. He also had his troubles as an abuser of drugs, alcohol, women, etc.

John also gave his life to Christ in his later years and became a lay evangelist in Memphis, TN, sharing the gospel. Another neat side note is that he and Floyd lived in the same neighborhood and were also friends with Elvis Presley. Floyd once shared a photo of him and John, with Elvis, from their younger years (before Elvis became famous).

Floyd was always sharing Jesus with me and made it clear that by putting my faith in him, I would be saved and have eternal life with Him. Will remember his words and also watching Billy Graham preach on TV with him.

God works things out in ways we never see coming and never can always figure out. “Oh, the depth of the riches and wisdom and knowledge of God! How unsearchable are his judgments and how inscrutable his ways! “For who has known the mind of the Lord, or who has been his counselor?” “Or who has given a gift to him that he might be repaid?” For from him and through him and to him are all things. To him be glory forever. Amen.”
‭‭Romans‬ ‭11‬:‭33‬-‭36‬ ‭ESV‬‬

We rucked

AO: shamruck
Q: Fabio (Joe Hamilton)
PAX: Drano, Mermaid, Eliza, Honeydew, Sunshine
FNGs: None
COUNT: 6
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT: ultimately our joy needs to come from Christ. You can find it your job, family, friends but it all needs to be rooted in Christ and what he has done for us

Waiting for Burpees – Masculinity (Re)Defined

AO: shamrock
Q: Pool Boy
PAX: Mermaid, Lizzy, Stitch, Polly, slappy, Eliza, None, None
FNGs: 1 None
COUNT: 6/7 (Eliza rucked but joined us at the end)
WARMUP:
Mosey to the overhang

Warmup
Tennessee rocking chair
Tie fighter
3 burpees
Grady corn
Jump Squats
Dosey doe Al gore (only if an even number)
1 x Australian Merkin

THE THANG:
Part 1 – Overhang 11’s
Round 1 – Merkins, jog to the flag pole, Squats, jog back to the overhand. 10 Merkins, 1 Squat. 9 Merkins, 2 Squats…. 1 Merkin, 10 Squats.

20 count recover.

Round 2 – Burpees / 20 SSH’s (instead of doing fewer SSH’s each time you do 20) – Tie Fighters IC. 10 Burpees / 20 SSH’s, 1 Tie Fighter. 9 Burpees / 20 SSH’s, 2 Tie Fighters… 1 Burpee /20 SSH’s, 10 Tie Fighters.

20 count recover.

Part 2 – Partner Dora
Partner 1 does the exercises while Partner 2 runs twice to the flag pole and back.

100 x Grady Corn
200 x Jump Squats
300 x Flutter Kicks (single count)
20 count recover

Part 3 was planned but alas no time. Instead we did core.

MARY:
PAX-led by every other then rotating through the rest. 6 exercises then we moseyed back to where the :shovelflag: Shovel Flag was supposed to be :sweat_smile:

ANNOUNCEMENTS:
Haw Ridge March 27th.
Go Ruck event that Lizzie is looking for some guys for – next week sometime.

COT:
Consider the word masculinity. What do you think of when you hear it? I’ve been studying the f3nation.com/q-source with many of the guys here on Sunday mornings prior to the time most of us goes to church & one thing that you guys know & we’ve talked about is that F3 uses words differently from the denatured words of the world.

Shared (with other organizations)
Fartsack
SSH

F3 exclusive
Merkin
CARSACK
Side Straddle Hop
FNG
Q
Sky Q

Now once again consider the word masculinity

Each of you is a man. I want to give you a definition of masculinity & then break it down for you:
Masculinity is the glad assumption of sacrificial responsibility

Glad- you choose an emotional state before the outcome is decide
Assumption- take on. Pick up the ruck sack. Take the heavy load. Carry the burden whatever it is.

Sacrificial- love is measured by what you’re willing to give up, give away, or give to someone. Lay your life down!

Responsibility – being a Q, take ownership of a problem & being the one to fix it problem by problem. Especially when you’re not the “leader.”

So today, I challenge you to be masculine. Consider the words above and step up. Sacrifice. Give your life away by taking ownership of hard situations.

John 15:13 – Greater love has no one than this, that someone lay down his life for his friends.