F3 Knoxville

Tag: Fetch

[running] Thawing Out

AO: running
Q: Butterknife
PAX: Cosmo, Tooth Fairy, Butterknife, Zippy, Trash Panda (JUCO), Fetch, Erector, Wagon Wheel (John-Mark Chesney)
FNGs: None
COUNT: 8

WARMUP: Run one lap around campus for the warmup and close to that for the cool down.  THE THANG: 30/60/90 Fartlek style workout, but on the on campus. 30 seconds on w/ 30 second recovery, 60 seconds on w/ 60 second recovery, 90 seconds on w/ 90 second recovery. We would come back for the six on the recovery allowing us to stick together as a group. We did this about 5 times before beginning the cool down.  

A balmy stroll around JUCO

AO: juco
Q: Data
PAX: Booster, Fetch, Mailbox, Lil’ Spice, Dart Gun, Wanderer, Guardrail, 5K, Noodles, Erector, Stye (Hal Phillips), Love Shaq, Butterknife
FNGs: None
COUNT: 14
ONE-MINUTE WARNING
WELCOME & DISCLAIMER
WARM-O-RAMA:
Reach for the sky & let it hang
Abe Vigodas
Moroccan Nightclubs
Motivators
TN Rocking Horses
ONE THANG:
Play a game of infection in a section of the parking lot blocked-off by cones. One person is infected and moves by bear crawl. Everyone else is a crab walker. Once you are tagged, do 10 Pickle Pounders and then you are an infected bear crawler. We played 3 times.
ANOTHER THANG:
Mosey to the really large parking lot with 10 rows of parking lines.
Building blocks, courtesy of a @Tank backblast I found.
Run to first line of parking and do 1 of 1st exercise. Move to next line, do 2, etc. Total of 10 lines across the lot. Mosey back to the beginning before doing next set.
1. Merkins with runs
2. Squat jumps with bear crawls (every other)
3. Dry docks with Bernie Sanders
4. Lunges with side shuffles
JUST ONE MORE THANG:
Mosey to the loading docks. Split into 2 groups and perform a Newton’s Cradle for 2 full rotations.
Everyone holds a plank
Person in front runs and jumps up on the loading dock, runs back down the ramp, performs 5 Merkins, and goes to back of the line.
MARY:
Imperial Walkers
ANNOUNCEMENTS:
Convergence on 1/20
COT:
Don’t Waste Your Life by John Piper
“Making Much of Christ from 8 to 5”
1. We can make much of God in our secular job through the fellowship that we enjoy with him throughout the day in all our work.
2. We make much of Christ in our secular work by the joyful, trusting, God-exalting design of our creativity and industry.
3. We make much of Christ in our secular work when it confirms and enhances the portrait of Christ’s glory that people hear in the spoken Gospel.
4. We make much of Christ in our secular work by earning enough money to keep us from depending on others, while focusing on the helpfulness of our work rather than financial rewards.
5. We make much of Christ in our secular work by earning money with the desire to use our money to make others glad in God.

Not Meant To Arrive!!

AO: juco
Q: Butterknife
PAX: Wanderer, Windex, Data, Commission, Mailbox, Butterknife, Dart Gun, Lil’ Spice, 5K, Trash Panda (JUCO), Fetch, Booster, Miss Fire, Love Shaq
FNGs: None
COUNT: 14
WARMUP:
Side straddle hop in cadence  20
6 Windmills in cadence
10 squats
5 sparring merkins
Line up in the curb. Run 2 lines do a burpee.
Run back to the start do a burpee. 3 x’s
10 Slow Freddy Mercury’s (opposite shoulder to opposite knee)

THE THANG:

Run two lines and do 5 sparring merkins (opposite knee to opposite elbow). Repeat across the lot.

Run two lines and do 10 single count slow Freddy Mercury’s (opposite shoulder to opposite knee). Repeat across the lot.

Run two lines and do 5 Peter Parker merkins. Repeat across the lot.

Run two lines and do 20 single count flutter kicks. Repeat across the lot.

Walking lunges to first line. Leap frog to the next. Bear crawl to the next.
Repeat across the lot.

Mosey to the top of JUCOManjaro with the person in the back sprinting to the front.

20 flutter kicks
20 BBS
10 ct stargazers 💫

Mosey back to the flag. Jailbreak in the parking lot.

MARY:
Crunchy Frogs 🐸
Sidestep lunging side to side and reaching for your toes.

ANNOUNCEMENTS:
COT:
NMTA Not Meant To Arrive
There are 4 Pillars of arrival:
Can’t arrive. This is a negative mindset. You don’t believe in yourself and we need to fix that immediately.

Has arrived. You’ve made it, now what?
You’re not trying anymore. Afraid to take chances, because you might lose the title. Do not stop. Continue to set goals!

Will arrive. Once XYZ happens, then I’ll be happy. There are people sitting in nursing homes right now, still waiting on XYZ.

Not meant to arrive. This is where we should all strive to be! Become the next best version of yourself. Enjoy the journey just as much if not more than destination.
My development has no end. There is always more to learn, always more to do, and you can learn from every situation and everyone.

Be “Blissfully Unsatisfied!” Brothers!

”Take delight in the Lord, and he will give you your heart’s desires.“
‭‭Psalms‬ ‭37‬:‭4‬ ‭NLT‬‬

Elvish Death Mile

AO: juco
Q: Windex
PAX: Booster, Fetch, Guardrail, Wanderer, None
FNGs: 1 None
COUNT: 5
WARMUP: 12 each:
SSH, Windmills, BAC F/B, Amazon Cherry Pickers, Tempo Squats, Tennessee Rocking Chair

THE THANG: Mosey to the courtyard and do 1 lap – Bernie
1 lap – Lunges
1 lap – Broad Jump Burpees
1 lap – Bearcrawl
1 lap – Run
Recover the Jingle Ball and head back to the flag keeping the ball passed around – 1 burpee if it touches the ground.  We definitely did burpees.

MARY: 12 Flutter Kicks, Row Boating, 12 LBC

ANNOUNCEMENTS: The Farm officially launches Friday at McFee park.

COT: Talked about The Little Drummer Boy – he didn’t have anything to bring to Jesus, but he had a drum and he played his heart out for the King.  Don’t ever think you have nothing to offer to the King.

It recalls the story of the widow at the temple. She gives very little compared to the larger tithes being offered by the wealthy Pharisees, but the offering represents all she owns in the world

Thanksgiving Birthday

AO: juco
Q: Wheelchair (Jonathan Perelman)
PAX: 5K, Butterknife, Dart Gun, Data, Erector, Fetch, Guardrail, hound dog, Noodles, Shrubbery, Trash Panda (JUCO), Wanderer, Wheelchair (Jonathan Perelman), Windex
FNGs: None
COUNT: 14
WARMUP: side straddle hops, tai fighters, tempo merkins, tempo squats
THE THANG: Mosey to the Hard Knox parking lot
– 10 merkins
– duck walk to line
– 10 squats
– frog jump to line
-10 BBS
– duck walk to line
– etc
Mosey to jucomanjaro
– 10 Merkins, 10 squats, 10 BBS, 1 burpee
– mosey to next line
– repeat, add a burpee
– Bernie to next line
– repeat, add a burpee
– etc