F3 Knoxville

Tag: Eliza

IPC Week 1

AO: shamrock
Q: Crawlspace
PAX: Crawlspace, Eliza, Gringo, LeBling, Mermaid, Skidmark, slappy, Stitch, Commission
FNGs: None
COUNT: 9
WARMUP:
Mosey to CMU pile

THE THANG:
3 burpee buy in and 3 burpees every 4 minutes throughout workout.

11s Workout:
– Do 10 thrusters, travel 30 yards, 1 hand release merkin travel back.

The mode of transportation changes for each round.

– bear crawl
– Lunge walk
– Burpee broadjump
– Run
– Murder Bunny Down, Redrum Bunny Back

Repeat travel order 2x

MARY:
– various dealers choice an workouts

ANNOUNCEMENTS:

COT:

Ephesians 4

– God put a measure of Himself in all of us, giving gifts to men. Everyone has something of God that the others of us don’t. We can reach more of our potential as we engage in community.

Live With No Regrets

AO: shamruck
Q: Booster
PAX: The Situation, Eliza, Mermaid, Booster
FNGs: None
COUNT: 4
WARMUP: Not Really

THE THANG: Walk/Ruck 3.3 miles

MARY:

ANNOUNCEMENTS:

COT:

2,977 people died 23 years ago on 9/11. The youngest was 2, Christine Hanson, on the way to Disney and the oldest was 82, Robert Norton.

While the 2 year old probably, hopefully didn’t know what was going on during the last few minutes of her life, my guess is Mr. Norton did. So did nearly 3,000 other adults. I wonder what they thought? I’m sure there was lots of fear, anger but lots of prayer and supporting one another on those planes.

Would we laugh more? Love more? listen more? Forgive more? Pray more? I know I would.

Remember that Tim McGraw song, “Live Like You Were Dying?”

Let’s all try to live every day like it’s our last.

Catching Up

AO: shamruck
Q: Mermaid
PAX: Eliza, The Situation, Mermaid
FNGs: None
COUNT: 3
Just Rucking around, and catching up. The back blast is better late than never

Fitness Time in Tennessee

AO: shamrock
Q: Stitch
PAX: slappy, Eliza, Anchorman, Bed Wetter, Band Camp, Dumpster Dive, Mermaid, LeBling, Haggis, Squatter, Crawlspace, Lightweight
FNGs: None
COUNT: 13
WARMUP:
Warm O Rama:
Moroccan Nightclubs
Grady Corns
Tempo Squats
Imperial Walkers
SSH

THE THANG:
Football handoff run to the back parking lot. Ball works it’s way back through the line and last person sprints to the front, hand off starts back down the line.

Blind draw from each category. One on each corner:

CORE
CARDIO
LEGS
UPPER BODY

Reps =
Card # + 10
Royal = 25
Ace = 100

Got at least 24 exercises in, including 25 Burpees.

COT:
Reading through Proverbs recently and it’s humbling. It’s really a manual for everyone and it challenges our thoughts, attitudes, and actions. It really encompasses every aspect of our lives and just how much of it we offer to God.

I was reminded about anger and what that does to a man. What that does to ME! There’s a lot of anger out there and it’s very easy to let that seep into you. I don’t watch the news anymore. I used to watch it religiously and then I just realized that it was making me…angry. And, there was very little, if anything, I could do about any of it. I can feel the tension in the world around me, today.

How do we respond? There are over 900 verses in Proverbs. Here are two:

1. Hatred stirs up strife, but love covers all offenses. That’s 10:12.
2. The vexation of a fool is known at once, but the prudent ignores an insult. 12:16

Which one of these do we represent? Are we snapping back at others to expose and tear them down or are we seeking to put them in a better light? Tim Keller said that “anger is energy released to defend something you love. When you are in a dispute, stop releasing your anger against the other person in order to defend your ego. Release your energy against the problem (not the person) that is dividing you.”

So my challenge today is to step away from the tv. Take a breathe! If we claim to be followers of Jesus, then we shouldn’t look like everyone else. You don’t have to compromise your beliefs to bite your tongue, offer kindness and show love to someone you disagree with. And when you do that, who gets the glory? It’s not you.

2 Forward 1 Back

AO: shamrock
Q: slappy
PAX: Crawlspace, Baby Boomer, Stitch, Honeydew, Eliza, Band Camp, Toretto, slappy, Flower Pot
FNGs: None
COUNT: 9
WARMUP:
– Goofballs
– hairy rockettes
– cat wine mix
– calf & runner stretch
– cherry pickers
– run to a light pole, do 11 SSHs, and run back
– friendship fist bumps all around

THE THANG:
1. HILL WORK – We started at the top of the hill. Run down hill and do 1 burpee at bottom. Run up hill and do 1 burpee at top. Do this 11x.
2. 2 FORWARD 1 BACK – In the big parking lot we started at a station and did 11x of 1st exercise, then moved to another station about 25-30 yards away 11x of a 2nd exercise, went back to 1st spot did it again, and then back to the 2nd spot. We moved forward like this through 6 stations (wide merkins, squats, diamond merkins, bobby hurleys, drydocks, and lunges).
3. CRUNCH ZONE – We broke in the new practice turf by doing 11x of the following: American Hammers, H2H, flutters, LBC, Big Boys, Right Crunch, Left Crunch, Gas Pumpers, Hello Dolly, Freddy Mercs.

ANNOUNCEMENTS:
Sign Up for Q calendar. IPC is in September.

COT: