F3 Knoxville

Tag: fast-n-easy (Nate Votta)

n/a

AO: brickyard
Q: Gmail
PAX: Spellcheck, Bail Bonds, Biohazard (Jay Shepherd), Lizzy, Simmons, Gordie, fast-n-easy (Nate Votta)
FNGs: None
COUNT: 8
WARMUP:
SSHTempo MerkinsTie Fighters-Arm Circles
toy soldiers
THE THANG:
Mosey to the Field
Travel perimeter facing same way, at each corner perform the following exercises:- 40* Merkins- 30* Bobby Hurleys
– 20* Reverse Lunges
– 10* Burpees
Random until 6 is up, repeat X 2 , then half

Mosey to the Bleachers
11’sIrkens and squats

50yrd Lunge to Flag
MARY:
Flutter Kicks
LBCsAust. Snow Angels
SuppermansLight stretching (oyo)
ANNOUNCEMENTS:
New Nant’an – Mermaid hand off at the next convergence – Asylum April 27th
Canned Food drive through 26th – Pointman?
Quaken Shovelflag handoff on Monday 22nd
Hardship Hill – May 27th
COT:
Matthew Ch 13
18 “Listen then to what the parable of the sower means: 19 When anyone hears the message about the kingdom and does not understand it, the evil one comes and snatches away what was sown in their heart. This is the seed sown along the path. 20 The seed falling on rocky ground refers to someone who hears the word and at once receives it with joy. 21 But since they have no root, they last only a short time. When trouble or persecution comes because of the word, they quickly fall away. 22 The seed falling among the thorns refers to someone who hears the word, but the worries of this life and the deceitfulness of wealth choke the word, making it unfruitful. 23 But the seed falling on good soil refers to someone who hears the word and understands it. This is the one who produces a crop, yielding a hundred, sixty or thirty times what was sown.”
May we pray that our hearts are good soil.

Ruck Roulette

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, fast-n-easy (Nate Votta), Spellcheck
FNGs: None
COUNT: 4
WARMUP:
Ruck a lap around the park

THE THANG:
Ruck up to Gresham MS track, a fan fave
Ruck roulette – 1 exercise and rep count per PAX’s choice + 1 loop on the track
1. Fast – 10) 8 count man-makers IC with ruck
2. Spellcheck – 10) hand release merks IC
3. Z-Pack – 10) thrusters with ruck IC
4. FixerUpper – 3) bearcrawls up a hill, gingerly walk back down it

MARY:
Flutter kicks with ruck overhead – 4 count x 50
30 quick cadence, 20 slow cadence

ANNOUNCEMENTS:
Haw Ridge tonight, GTE in 22 days

COT:
1 Cor 15 again. Is Jesus really alive? It makes all the difference in the world. If not, I have spent a lot of time talking to no one in particular and should be pitied like someone who is unstable.

I’ve also lost out on chances to get the last word in, make myself look better than I really am, and denied my cravings for no reason. But if he is, then I know someone who has (or is) resurrection power, says he’ll be with me, and that all things will work for my good.

If so, then…

Vanity >>> purpose
Death >>> life
Despair >>> hope
Fleeting time >>> eternity
Sin >>> forgiveness
Brokenness >>> redemption
Failure >>> victory
Bondage >>> freedom
Darkness >>> light

The return of Lizzy

AO: brickyard
Q: Lizzy
PAX: Biohazard (Jay Shepherd), Appleseed, fast-n-easy (Nate Votta), Simmons, Natty, Switchgrass (Stacy Clark), Drop Zone, Gmail
FNGs: None
COUNT: 9
WARMUP:
yes
THE THANG:
up and down field
backwards up bleachers
repeat
MARY:

ANNOUNCEMENTS:
EFHR
COT:

Brick Arms

AO: brickyard
Q: Natty
PAX: Appleseed, Gmail, Gordie, fast-n-easy (Nate Votta), Natty
FNGs: None
COUNT: 5
WARMUP: SSH, chinooks, OH claps, OH Press, seal claps, mortician night clubs, army cherry pickers, baby arm circles then 5 burpees oyo

THE THANG: 10 stations and 5 MOT’s b/w each with a boogaloop. These exercise all involve bricks.
1. 6 count bricklayers (squat to ground, stand straight, curl, OH press, curl, sqt) x 25
2. 100 lat arm raises
3. 25 t-plank mkns
4. 100 bent over flys
5. 75 OH kettle swings in a sqt
6. 100 bent over rows
7. 100 curls
8. BBS
9. 4 ct double brick press oot, in, OH, down)
10. Tricep extensions

Mot: all holding bricks while running in a boogaloop
1. Rifle carry
2. Airplane
3. Active curls
4. Arms out front
5. Standard run

MARY:
No time

ANNOUNCEMENTS:

COT: don’t stay silent when you should speak up, as Jesus did

No Child Left Behind

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, fast-n-easy (Nate Votta), Lizzy, Gmail, Gordie
FNGs: None
COUNT: 6
WARMUP:
Ruck a lap around the park

THE THANG:
Ruck up some hills and back down them. fast-n-easy (Nate Votta) brought a child to carry. Just in general, its best to check with the Q for the day before bringing children. Also, the child was female? (ok, actually, it was an awkward 50# bag of sand).

We carried her around until Gmail dumped her into the AO parking lot.

About a 2.8 mile loop.

MARY: nah

ANNOUNCEMENTS:
Smokies Convergence tomorrow at SoKno (South Doyle HS)

COT:
There are some uncomfortable parts to the Psalms. However, we shouldn’t avoid thinking about them or trying to understand them.
Remembering these are important
the context of when and why Psalms were written
the “whole counsel of scripture” (i.e. Jesus’ teaching)
we should not attempt to edit the Psalms