F3 Knoxville

Tag: Gmail

Nascar, oh boy, nascar…

AO: brickyard
Q: Roundhouse (Braxton Wright)
PAX: Biohazard (Jay Shepherd), Gmail, Bail Bonds, Forrest, Gordie, Appleseed, Natty, Strings
FNGs: None
COUNT: 9
WARMUP: Side straddle hops, baby arm circles, cherry pickers, overhead claps, tempo Squats, and a lil jog.

THE THANG:
Two people Nascar around the track, while everyone else does a different exercise during each race.
Race 1 Big Boys
Race 2 Curls
Race 3 Skull Crushers
Race 4 Squats
Race 5 whatever exercise you didn’t during your race.

Mosey to track
Xs and Os
Run around the track backwards
Mosey back to AO
Sally Up

COT: Sin is a lion. It starts off like a little cub, but grows into something extremely difficult to kill. Kill sin in your life while its still small, before it grows into being the king of your jungle and devours you.

40 every 40

AO: brickyard
Q: Bail Bonds
PAX: Gmail, Dry Rub, fast-n-easy (Nate Votta), Natty, Biohazard (Jay Shepherd), Manilow (Brent Hunter), Gordie, Spellcheck, Otis, Herbie, Dodger, Appleseed, Jester, Duck Hunt
FNGs: None
COUNT: 15
WARMUP:
SSH
Cherry Pickers
Arm Circles
Wind Mils
Tempo Squats
OH Claps
Seal Claps

THE THANG: 10 Manmakers before each round of work
1. MOT is Karaoke
Travel 40 yards for 40 Peter Parkers
Travel 40 yards for 40 triple threat lunges
Burnee to 0 yards
Flutter kicks for the 6
Run 1 lap

2. MOT is Bear Crawl
Travel 40 yards for 40 Carolina Dry Docks
Travel 40 yards for 40 Bobby Hurleys
Burnee to 0 yards
LBCs for the 6
Run 1 lap

3. MOT is Lunges
Travel 40 yards for 40 Merkins
Travel 40 yards for 40 2-count Mtn Climbers
Burnee to 0 yards
Hello Dollies for the 6
Run 1 lap

4. MOT is Super Marios
Travel 40 yards for 40 2-count Shoulder Taps
Travel 40 yards for 40 TN Rocking Chairs
Burnee to 0 yards
Run 1 lap as time allowed

MARY:
No time

ANNOUNCEMENTS:
Tons of prayer requests. Lift up your brothers in prayer.
Several races coming up for people to sign up for.

COT:
Proverbs 13:20 “Walk with the wise, for a companion of fools suffers harm.”
Surrounded yourself with wise men. Stay away from fools. Be a wise man others can look up to. But, be humble, and lead in Christ, surrendering yourself to Him and seek His ways.

40 every 40

AO: brickyard
Q: Bail Bonds
PAX: Gmail, Dry Rub, fast-n-easy (Nate Votta), Natty, Biohazard (Jay Shepherd), Manilow (Brent Hunter), Gordie, Spellcheck, Otis, Herbie, Dodger, Appleseed, Jester, DuckHunt
FNGs: None
COUNT: 15
WARMUP:
SSH
Cherry Pickers
Arm Circles
Wind Mils
Tempo Squats
OH Claps
Seal Claps

THE THANG: 10 Manmakers before each round of work
1. MOT is Karaoke
Travel 40 yards for 40 Peter Parkers
Travel 40 yards for 40 triple threat lunges
Burnee to 0 yards
Flutter kicks for the 6
Run 1 lap

2. MOT is Bear Crawl
Travel 40 yards for 40 Carolina Dry Docks
Travel 40 yards for 40 Bobby Hurleys
Burnee to 0 yards
LBCs for the 6
Run 1 lap

3. MOT is Lunges
Travel 40 yards for 40 Merkins
Travel 40 yards for 40 2-count Mtn Climbers
Burnee to 0 yards
Hello Dollies for the 6
Run 1 lap

4. MOT is Super Marios
Travel 40 yards for 40 2-count Shoulder Taps
Travel 40 yards for 40 TN Rocking Chairs
Burnee to 0 yards
Run 1 lap as time allowed

MARY:
No time

ANNOUNCEMENTS:
Tons of prayer requests. Lift up your brothers in prayer.
Several races coming up for people to sign up for.

COT:
Proverbs 13:20 “Walk with the wise, for a companion of fools suffers harm.”
Surrounded yourself with wise men. Stay away from fools. Be a wise man others can look up to. But, be humble, and lead in Christ, surrendering yourself to Him and seek His ways.

CMU Fun

AO: brickyard
Q: Biohazard (Jay Shepherd)
PAX: fast-n-easy (Nate Votta), Gmail, Spellcheck, Colonel (Alex Wallace), Otis, Appleseed, Gordie
FNGs: None
COUNT: 9
WARMUP: baby arm circles, tempo merkins, tempo squats, cherry pickers, toy soldiers

THE THANG: 150, 50, 25 partner up
1 does
Boogaloop
Other partner does
Merkins
Squats
Rows
OH press
Curls
Nose busters
BB

10 burpees between sets

MARY:

ANNOUNCEMENTS:

COT: “no one cares!” Quit complaining and just show up – David Goggins.

Coupon Stash

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, Gmail
FNGs: None
COUNT: 3
WARMUP:
Ruck a lap around the park loop

THE THANG:
Ruck some more loops around Gresham Track. Think about IronPAX and October Sky (maybe that second part was just me)

Found some coupons but it looked like they were claimed.

MARY:
Stretch sesh

ANNOUNCEMENTS:
Marine Mud run tomorrow
Last PM workout of the season 9/2

COT:
Thoughts on “Beautiful Scandalous Night.”

Scandal = something that offends proprietary or established moral conceptions and disgraces those associated with it.
We don’t normally think that we are the cause of a scandal, espcially if we “follow the rules” and are generally “good people.” However, as it reads in Romans 5:8 “while we were still sinners, Christ died for us.” A simple concept, but a moral outrage if we understand it properly.

What did Jesus deserve? Honor, respect, adoration.
What did he get? Disgrace, disrespect, and a violent death.
Why? because we were enemies of God, according to Romans.

Should not the ones who were guilty be punished? Earlier in Romans it reads that there is “no one righteous” according to the law (3:9 and 3:23). Is God unjust to not deal with law-breaking offenders accordingly?

I’ll let Paul answer that question:

24 … and all are justified freely by his grace through the redemption that came by Christ Jesus. 25 God presented Christ as a sacrifice of atonement, through the shedding of his blood—to be received by faith. He did this to demonstrate his righteousness, because in his forbearance he had left the sins committed beforehand unpunished— 26 he did it to demonstrate his righteousness at the present time, so as to be just and the one who justifies those who have faith in Jesus.