F3 Knoxville

Tag: Gmail

Arc of the Covenant

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AO: brickyard
Q: Natty
PAX: Switchgrass (Stacy Clark), Herbie, Colonel, Gmail, Bail Bonds, Spellcheck, Gordie, Jim Norris, Biohazard (Jay Shepherd), Natty
FNGs: None
COUNT: 10
WARMUP:Willy mays hays, Thai fighters, michael Phelps, tempo sumo squats, tempo mkns, imperial squat walkers, cherry pickers, toy soldiers

THE THANG:2.5 rounds: around football field, side shuffle to right 100 yds, Bernie end zone, side shuffle left 100 yds, bear crawl e zone, do 25 Big Boys, run lap around track, hit the stairs and do 10 monkey jumpers at the top of each stair set, mosey to 100 yd dash start and do 25 mkns, do 100 yd dash and repeato. Final end zone changes each time: 2nd is lunges, 3rd is broad jumps. Return to AO

MARY: plank jack mkns, flutters

ANNOUNCEMENTS:

COT:Behold, I’m standing at the door knocking, if your heart is open to hear my voice, and you open the door within, I will come into you and feast with you, and you will feast with me. Revelation 3:20

Field Workout

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AO: brickyard
Q: Colonel
PAX: Biohazard (Jay Shepherd), DoorKicker (Jud), Appleseed, Herbie, Gmail, Jim Norris, Natty
FNGs: None
COUNT: 8
WARMUP:
Motivator from 7, cherry pickers, LBACs, raise the roof, quad stretch L/R, windmill, tempo squat

THE THANG:
mosey to the field
Lineup on end zone- perform exercises and then run to other end zone and perform 10 burpees and run back. Perform exercises run to 10 yd line and perform 9 burpees and run back, perform exercises and run to 20 yd line and perform 8 burpees, etc.

50 flutter kicks single count
40 OH claps
30 Bobby Hurleys
20 lunges single count
10 Peter Parkers

Mosey to planters for 11s: Dips/Incline merkins

MARY:
N/A

ANNOUNCEMENTS:
Hardship Hill 5/17

COT:
Philippians 1:3-7

Focus on Phil. 1:6
Points to God’s faithfulness, sanctification, encouragement, and confidence
There will be issues, concerns, setbacks, etc but
God will carry on the good work in you until He’s finished with you. Don’t be moved by what you see but be moved by what you know!

Ruck a loop

AO: thequacken
Q: FixerUpper
PAX: Gmail
FNGs: None
COUNT: 2
WARMUP:
Ruck a loop

THE THANG:
Ruck uphill

MARY:
Ruck downhill

ANNOUNCEMENTS:

COT:
Nuthin fancy. Prayer, and see you next time.

[lostpearls] St. Patrick’s Foul Poles

AO: lostpearls
Q: flyball
PAX: Bail Bonds, Mathlete, Biohack, Matt Slone, Gmail, Natty, Colonel (Alex Wallace), Borg, flyball, 30 second warning, Double-Dip
FNGs: None
COUNT: 11
WARMUP:
SSH x 21
Ti fighters forward/reverse x 15
Cherry pickers x 10
Tempo squats x 10

THE THANG:
17’s in honor of St. Patrick (3/17) on the big softball field foul pole to foul pole. Burpees on one side and curb tricep dips on the other

MARY:
No time

ANNOUNCEMENTS:
Escape from Haw Ridge

COT:
St. Patrick was a British saint who was enslaved by the Irish at a young age. God gave him a vision one day of how and when to escape so he did fleeing back to Britain and devoting his life to the Lord.

You might ask why St. Patrick is revered in Irish folklore, well he got another vision to go back to Ireland and evangelize the Pagans that lived there. He is considered the reason Christianity was brought to Ireland in the first place.

What stands out to me about St. Patrick was his willingness to obey the calling God placed on his life.

While we’re not all called to convert thousands by preaching the gospel, God has a calling for each one of us. Maybe our calling is to be a good dad, husband, brother, son, etc. or maybe God is calling you to get outside of your comfort zone. Maybe you’re living your calling or maybe we need to make some sort of adjustment to be in better alignment with His calling. One thing is clear, we’ve each been given today as a gift.

Let’s all take one step further down the path of obedience today, just like St. Patrick did with his captors. He loved others and loved God so much that he was willing to go back to those who imprisoned him to save them. Let’s choose obedience this day.

[lostpearls-otb] AO LAUNCH!

AO: lostpearls-otb
Q: Bail Bonds
PAX: Mermaid, Gmail, Spellcheck, Natty, Colonel (Alex Wallace), Appleseed, Biohack, Mathlete, Tom Tom, flyball, Double-Dip, Matt Slone, Bail Bonds, Strings, Jake Carpenter (Elbow Deep)
FNGs: 1 Jake Carpenter (Elbow Deep)
COUNT: 15
WARMUP:
Tempo Squats and Tempo Merkins

THE THANG:
Ruck Around and Find Out
Headed down the greenway into downtown to the gravel hill for a burnee. Squat hold for the 6.
Meandered our way through town to the 1st Baptist Church hill for Squats at the top and Merkins at the bottom, starting with 7 reps each working down to 1. With a run down the hill and burnee up.
Head back to the AO.

MARY:
No time

ANNOUNCEMENTS:
3/28 Escape Haw Ridge
5/17 Hardship Hill, volunteers are highly needed for setup and tear down, discounts re available to those who can help.

COT:
“We are what we repeatedly do. Excellence, then, is not an act, but a habit.”
– Ariastotle

*Additional COT info in attached image from the Order of Man.