F3 Knoxville

Tag: Eliza

A walk in the park

AO: shamruck
Q: Mermaid
PAX: Betty, Eliza, Curry, Baby Boomer, Bed Wetter, Mermaid, Steam, Swifty, The Situation, Toretto, skewer, Tailhook, Erector, Shrubbery, Honeydew, Nadia (Aaron Jacques), Anchorman, Skidmark, Photograph
FNGs: 1 Photograph
COUNT: 19
Simple out and back ruck with 12 of us.
Tailhook had a solo workout going
Skidmark was doing IPC Week 2 on his own
Runners knocking out a 10k were Erector, Shrubbery, Nadia, Anchorman, & Honeydo

The COT was short and sweet. A verse from the Beatitudes in Matthew 5:5 Blessed are the meek, for they will inherit the earth. (NIV) Or translated another way, Happy are people who are humble, because they will inherit the earth. (CEB)

All that to say, this is a behavior of Jesus, and modeling his role should be a goal for all of us.

IPC Week 3 @ Shamrock

AO: shamrock
Q: Mermaid
PAX: Betty, Eliza, Anchorman, KickFlip, Tailhook, slappy, Bed Wetter, Mermaid, Base Salary, Voodoo, Nacho Libre, Curveball, LeBling, The Situation, Toretto, Paper or Plastic (Bryan Berry), Swiftie
FNGs: None
COUNT: 17
WARMUP: mosey to the CMU’s
THE THANG: IPC Week 3
MARY: None
ANNOUNCEMENTS: none
COT: Don’t be afraid to own up to your weaknesses. One of mine is prayer. I have been pondering Job this week, and how even in his anger, he was prayerful and God was pleased with him because he prayed. I know that my prayer life can improve, and that I need to be willing to “talk” to God more. Where are your weaknesses, where can you improve? Don’t be afraid to be vulnerable with this group and seek improvement. Also, when addressing a weakness, start by looking in the mirror, don’t start by blaming others.

Run (1) Walk (2)

AO: shamruck
Q: Betty , Betty
PAX: Mermaid, Eliza, Dumpster Dive, Blindside, Tonka, Toretto, Oscar Meyer, slappy, Betty, Ribbed, Bed Wetter, Glamper
FNGs: None
COUNT: 12
WARMUP:
THE THANG:
Run Shuffle (1 min)/Regular Ruck Pace (2 minutes) rotate this way for 1 hour. Ended up with over 4 miles.
MARY:
ANNOUNCEMENTS:
COT:
“It’s better to be a warrior in a garden, than a gardener in a war.”

Copycat Workout

Backblast! Copy Cat of Blindside’s 7/19/23 Workout
DATE: 2023-07-21
AO: #shamrock
Q: @Mermaid (Bradley Roberts)
PAX: @Mermaid (Bradley Roberts) @8 seconds (Paul Richardson) @Base Salary @Nadia (Aaron Jacques) @Voodoo (Eric A) @Caveman @Stitch (Brad Ware) @KickFlip (David Greer) @Eliza (Kevin Parrott) @Honeydew (Jason Childers) @Daniel Callis – Anchorman @Skidmark (Brad Coulter) @Dumpster Dive (Brad Burnette) @Glamper @Brick (Chris Tittle) @Fabio (Joe Hamilton) , Twitch
FNGs: None
COUNT: 17
WARMUP:
Tempo Squats x 10
Tempo Merkins x 10
Cherry Pickers x 3
THE THANG:
Two decks of cards.  Find a battle buddy, draw a card and multiply the card value by 10, and split the exercises with you battle buddy, each doing half of the total.  Once you complete the exercises, take a lap, draw a card and repeat.
The suit of the card determined the exercises.
Spades: Big Boys & Hello Dollies
Hearts: Merkins & Dips
Diamonds: Squats & Lunges
Clubs: Bench Press & Curls
Joker: 25 Thrusters eachCollect as many cards as you can and build your best poker hand.  Caveman and Twitch managed a royal flush with one wild card, which was the winner and it wasn’t close.
MARY:
We went arounf the group calling an ab exercise, and followed each with 10 merkins until time ran out.
ANNOUNCEMENTS:
F3 in the Nude 7/29/2023
COT:
The importance of using a back blast.  With Pax miner rolling out next week, we discussed the highlights and reasons for back blasts.  I was able to share information from my first workout 4 years ago and recognized the members in attendance and even could even recall the message from that workout.Prayer Requests
Dumpster Dive’s attorney friend struggling with a forced retirement due to kidney failure.
Anchorman’s daughter who is recovering from a successful tonsillectomy.