F3 Knoxville

Tag: Erector

Short Circuit

AO: juco
Q: Butterknife
PAX: Noodles, 5K, Butterknife, Dart Gun, Mailbox, Erector, Guardrail, hound dog, Windex
FNGs: None
COUNT: 9
WARMUP:
SSH, Cherry Pickers, Fighter Merkins, Windmills, Squats

THE THANG:
Line up with the person in front falling off for 2 burpees to circuit

Fighter Merkins
Curls w/ CMU
Tris w/ CMU
Agility Ladder drills
Thrusters w/ med ball
Flutter kicks
Kettlebell Swings 35lb
Mountain Climbers
SSH
BBS on stability ball
Man makers w/ 20 lb dumbbells
Walking Lunges

Do the exercise at your station and switch stations after 45 seconds running all of the stations and stopping at the next.

Mosey to the colosseum. Bear crawl to the top do two burpees.

Run stairs to pull up bars. 5 pull ups an 20 flutter kicks (2ct). x3

Mosey back to the flag stopping for some a couple of sets of Double Merkins with one set of Striders.

MARY:
No time
ANNOUNCEMENTS:
Rampart Starfish is tomorrow
COT:

“When we were utterly helpless, Christ came at just the right time and died for us sinners. Now, most people would not be willing to die for an upright person, though someone might perhaps be willing to die for a person who is especially good. But God showed his great love for us by sending Christ to die for us while we were still sinners.”
‭‭Romans‬ ‭5‬:‭ 6-8‬

There is nothing that you could ever do to make God love you less, and there is nothing that you could ever do to make God love you more. Let me repeat that.

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

Travel the four corners

AO: the-project
Q: Mathlete
PAX: skewer, Biohack, KickFlip, OBrother, Erector, Rocket, Tom Tom, Mathlete
FNGs: None
COUNT: 8
WARMUP: Projectivators, tempo squats, grady corn, cherry pickers
THE THANG:
Four corner stations and a center pile. Do a center exercise, then go to a station. Try to complete the card.
Center
Curls x15
Tri-Extensions x15
Thrusters x10
Blockees x5
Squats
Air x30
Heavy x20
Double Heavy x10
Merkins
Hand Release x20
Derkin x20
Plyo x20
Kettlebell Swings
25 x12
35 x8
50 x6
Kettlebell Rows
25 x12
35 x8
50 x6
Sand Bag OHP
40 x12
60 x8
80 x6
Sand bag OH Throw
40 x12
60 x8
80 x6
Core Legs
Dolly Kicks x20
Box Cutters x20
Heavy Freddies x20
Big Boys
Basic x24
Heavy x16
WWIII x12
MARY: No time
ANNOUNCEMENTS: GTE prep event, Christmas party, RoCo Launch
COT:
Phillipians 2:5-11
5 In your relationships with one another, have the same mindset as Christ Jesus:
6 Who, being in very nature[a] God,
did not consider equality with God something to be used to his own advantage;
7 rather, he made himself nothing
by taking the very nature[b] of a servant,
being made in human likeness.
8 And being found in appearance as a man,
he humbled himself
by becoming obedient to death—
even death on a cross!
9 Therefore God exalted him to the highest place
and gave him the name that is above every name,
10 that at the name of Jesus every knee should bow,
in heaven and on earth and under the earth,
11 and every tongue acknowledge that Jesus Christ is Lord,
to the glory of God the Father.

Christmas is coming and as we enter the season of preparation I think it is good to bring to mind its deep significance.
Born – Died – Raised or incarnation – crucifixion – resurrection
Christmas remembers the first of these, the incarnation, and I think sometimes we don’t see its significance to salvation. God comes down to us. He made the move.
This is a deep thread, when the high comes down to the low. It resonates. When the officer eats last, when the general leads the charge. When a father breaks his back to provide or a mother starves to feed her children.
CS Lewis makes much of this in his writing. God’s descent into the human form forever transforms it.

F3 Quarter Murph Repeats

AO: the-project
Q: Munge
PAX: Erector, Papa Lock, Ocho, OBrother, Tom Tom, Mathlete, slappy, Rocket, Munge
FNGs: None
COUNT: 9

WARMUP:
10 side straddle hops
10 lil baby arm circles, both directions
10 tempo merkins
5 cherry pickers
THE THANG:
Execute the F3 Quarter Murph Repeats workout until recovery
MARY:
None
ANNOUNCEMENTS:
Upcoming Christmas party @ Data’s place
Prepping for Haw Ridge event
COT:
Walking in the Spirit essential for any meaningful Christian life. The Spirit as embodiment of union between Jesus and His Father, also vital in our union with Christ. Identity of being “in Him” primary focus of the Christian walk.

[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.”