F3 Knoxville

Tag: Fetch

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

[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.”

Partner Workout

AO: juco
Q: Noodles
PAX: Butterknife, Guardrail, Wanderer, 5K, Booster, Lil’ Spice, Dart Gun, Stye (Hal Phillips), Windex, Fetch
FNGs: None
COUNT: 10
WARMUP: SSH, Hairy Rocket, MTN climbers, Merkins, windmill.

THE THANG:

AMRAP 20 (team of 2)
– 20 burpee pull-ups
– 1x PAX working out, 1x PAX holding plank. Switch until 20 reps completed as team
– Run down hill, 20x HR Merkins, Hold plank if not doing Merkins

AFAP: 50x blockees as a team

MARY:
ANNOUNCEMENTS: Lots of Thanksgiving Day runs, Happy Veterans Day!
COT: Psalm 103:2-5.
To be thankful meditate on how God in Christ has:
– Forgiven all of our sins
– Healed all our diseases (some now, completely later)
– Redeemed our lives from the pit
– Crowned us with His steadfast love and mercy
– Satisfied us with good