F3 Knoxville

Tag: Gmail

Do Si Do

AO: brickyard
Q: Appleseed
PAX: Appleseed, Bail Bonds, Biohazard (Jay Shepherd), fast-n-easy (Nate Votta), Gmail, Gordie, Herbie, Spellcheck, Strings
FNGs: None
COUNT: 9
Warm Up

SSH, little bit of this/that, windmills, tempo squats, cherry pickers

Do Si Do:

Grab partner
10 blockee buy in
Cumulative #s, one partner does exercise, other runs Appleloop
200 Curls
200 goblet squats
200 OHP
200 BBS
200 Triceps
10 blockee buyout

Mary:
Something…I cant remember…tough WO!!!

Simmons part Deux

AO: brickyard
Q: Simmons
PAX: Biohazard (Jay Shepherd), fast-n-easy (Nate Votta), Gmail, Gordie
FNGs: None
COUNT: 5
WARMUP:SSH, cherry pickers, toy soldiers, tempo squats, LBAC, OHC

THE THANG: FLORA
Partner up with CMU
Merkins times 100 x 10 in partner holding a plank
200 big boys by 20 partner leg 6 inch off the ground
300 squats by 25 partner to hold the squat
400 CMU swings by 25 partner run
500 sides straddle hops by 50 partner overhead CMU hold

MARY: no time

ANNOUNCEMENTS:Hardship Hill coming up on Monday

COT: 1 Timothy 4:8
For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.
Paul compares physical training for an athlete with spiritual training for godliness. He states that physical conditioning is of some importance, but is less important than a godly life. The reason godliness is more important than physical fitness is due to its eternal value.
We spend 45 minutes on physical training and only a couple minutes on the COT. We should be working on our spiritual training harder than or physical training.

A.C.T.

AO: thequacken
Q: FixerUpper
PAX: fast-n-easy (Nate Votta), Gmail, Spellcheck, Hobie, The 6
FNGs: None
COUNT: 6
WARMUP:
Disclaimer

THE THANG:
Ruck around the park, 1 loop. Notice Spellcheck ‘ s getaway car parked on Hotel. A small man-hunt ensued. (small hunt, not small man to clarify). Found him, and went to Gresham MS track. Rucked some loops, did some PT after each loop.
Loop 1 – 10 Hand release merkins
Loop 2 – 10 Thrusters
Loop 3 – something else, I think
Loop 4 – 15 No cheat merkins

Back to the AO

MARY:
nope

ANNOUNCEMENTS:
Hardship Hill coming up

COT:

Ask
Commit
Talk

I recently heard a story of a man who overcame addition to alcohol. He said that at a recovery group meeting he had this interaction:
Man #1 : Do you want to stop drinking?
Man #2 : (sarcastically) Why do you think that I am here?
Man #1 : OK, then commit to being sober for 24 hours.
Man #2 : I need decades of help, not just one day.
Man #1 : Ask God for help, commit for 24 hours, and then let’s talk about that one day.
Man #2 : Fine.

So he did it, and he’s been taking it one day at a time for 15 years. He shared the model of ACT.

Ask – Humbly Ask God to help you in this struggle.
Commit – Dedicate yourself to do this for 24 hours
Talk – Speak to a friend

Repeat

He further shared how he uses this approach on other parts of his life (anger, for instance). I decided to start this today in my own life, fighting against my selfish attitude toward my family.

W/cheese and salsa

AO: brickyard
Q: fast-n-easy (Nate Votta)
PAX: fast-n-easy (Nate Votta), Gmail, Herbie, Natty, Simmons
FNGs: None
COUNT: 5
WARMUP:

Fellowship faith fitness
10 burpees
Faith fitness fellowship
10 burpees
Fitness faith fellowship
10 burpees

Fitness fellowship faith – finally
Mosey lap
This/that
10 burpees
10 Windmills
4 burpees M’s Birthday
10 tempo squats
10 bakerds 7s

THE THANG:
4 corners quarter pounder
5 burpees
25 merkins
5 burpees
25 merkins
50 squats
:rotating_light: infraction – 30 flutter kicks tempo style
5 burpees
25 merkins
50 squats
75 4ct mountain climbers
5 burpees
25 merkins
:rotating_light: infraction – 30 flutter kicks tempo style
50 squats
75 4ct mountain climbers
100 4ct SSH
:rotating_light: infraction – 30 flutter kicks tempo style
5 burpees

7 Brickyard bear crawls

MARY:
20 flutter kicks tempo style

COT:

We are all clay and the lord is the potter. We are all made by his hand

Gmail shared some takeaways from the GTE

[f3knoxvillemain] King Builder (Convergence)

AO: f3knoxvillemain
Q: Tinker Bell-GTE Trainer (STL) , Motorboat (Indianapolis)
PAX: Blindside, Waxjob, Shuttlecock (Riley Brady Parmer), Rep Sleepy, Commission, P3, Z-Pack, Steam, skewer, Spellcheck, Single (Ryan Chambers), Brick, Tenderfoot, slappy, Gmail, Borg, The Situation, Maxime – Pittsburgh, Nubbins (F3 Muletown), Kodak (Joe Beach), Uncle Rico (Naperville), FixerUpper, Lizzy, CRISPR, F3 Pluto ( Hugh Nystrom), Tropicana, Charmin (John Willis), Pac-man, Stitch, Snitch (Cory Beilharz ), OnStar, Swimmies (Nathan Chesney), Duggar, Choir Boy, Betty, Voodoo, Smoked Pickle, Grandslam, Einstein, Lilydipper, Pusher, Guppy, Guardrail, Median, Mermaid, KickFlip, Cheatsheet, Utah, Toretto, Honeydew, Tonka, Pom Pom (Grayson Vaughn), Eliza, Ribbed, I-Beam, Mathlete, Cart Girl (John Sadler) (Chatt, TN), Swanson, Abort (Jeremy Loftis), Dumpster Dive, Anchorman, Humper ( Sam Hartness ), David Wood, Bones, Rooter, scratch & win, full moon,, Ike
FNGs: 1 Ike
COUNT: 89
Kingbuilder
Q: Tinker Bell Bones Motorboat
Warm Up: Mosey to the base of Picket’s Charge
Thang 1:
Get Right-Fatigue makes a coward of us all
-Bones led a series of up and down the hill with Bomb Jacks, Burpees, Monkey Humpers
-Live Right-When in charge, take charge
-Motorboat led standard F3 exercises IC emphasizing staying together as a team and the importance of cadence
-Lead Right-Leaders build leaders
-Tinker Bell led 4 corners with exercises of No cheat merkins, no surrenders, and get ups. Guppie was tasked and taught to lead the group in SSH and 6ct burpee IC
-AAR process
-Leave Right-Virtuous leaders work themselves out of job
-Guppie taught Pusher to lead SSH and Burpees IC
-AAR process

Mosey back to flags

The COT was the Nant’an change from Kickflip to Mermaid.