F3 Knoxville

Tag: Guardrail

No Comfort

AO: juco
Q: Dart Gun
PAX: Love Shaq, Booster, Guardrail, Waffles, Windex, Suds, Ike, Dart Gun, Wanderer, Mailbox, Pelican
FNGs: None
COUNT: 11
WARMUP:
Motivators (countdown style from 6)
Harry Rockets
Merkins OYO
Tempo Squat

THE THANG:
Mosey to the coupon pile – stopping at trees to do Burpees!
Merkins with the coupons
Hold plank – move the coupon around your hands

Dora:
2 rounds of Amrap – Curl/Squat/OHP
Partner runs to the pull up bar and does 2-5 before returning

Merkins OYO

Wall sit while we pass the CMU

Mosey back stopping for merkins and slow crossing mountain climbers

MARY:
One more round of merkins
Flutter kicks
Freddie Mercs

ANNOUNCEMENTS:

COT:
Getting out of your comfort zone:

What if your best laid plans and goals were thrown off for some reason….there are terrible ways that can happen like losing your job or an accident, but there are also positive ways like job opportunities, unexpected callings or kids

The character of a person…and in this case a MAN… is how you react in those situations. I don’t want a show of hands, but if you cringed or had a negative reflection of how you would probably react…then you need to remember that gods in control. You should feel comfort in Him and fall back on your values and trusts that you are in good hands.

Sometimes He like to take us out of our comfort zones and frankly laughs at them. He’s laughed at mine twice over the past year…

Matthew chapter 4
Jesus, God’s son is the trustworthy one
Example in chapter 10: throwing sheep into a den of wolves. Trust in Him.

It’s getting hot in herrre!

AO: juco
Q: Mailbox
PAX: Pelican, Zerolingo, Waffles, Lt. Dan, Fetch, Mailbox, Guardrail, Love Shaq, Wanderer, Booster, Windex
FNGs: None
COUNT: 11
Warmup: SSH, mountain climbers, tempo merkins, Grady corns, tie fighters

The Thing:

Mosey to big lot

Quick paced jog (similar to run) across lot – 25 toe merkinss at the end, run back
24 squats
12 lunges 4ct
12 Bonnie Blair’s 4ct
12 Bobby Hurleys
Repeat

Mosey to inner campus knee wall
24 explosive stepups with knee to chest
12 split squats left leg
12 split squats right leg
12 curtesy lunges 4 ct
Run lap around inner campus and repeat

Mosey to coupons
Snow plow across street and do 10 overhead presses, snow plow back and due 9 work your way down to 1

Wall sit coupon pass…after pass coupon go to end of line and continue all the way along the wall

Finished with a ring of fire to warm up

COT: Talked about my injury and the clarity of hindsight and all the things I knew to do differently before hand but failed to do them in the moment. Encouraged everyone to slow down and try to have the clarity of hindsight in the moment during this holiday season. What is that relationship or conversation you wished to have, what is that act of kindness or generosity you might miss, what is that error in judgment that you might be tempted with. Don’t wait for hindsight to have clarity in your actions.

Great Circle

AO: juco
Q: Wanderer
PAX: Booster, Guardrail, Mailbox, Archie, Butterknife, Fetch, Lt. Dan
FNGs: None
COUNT: 8
WARMUP:
– SSH
– tempo merkins
– Abe Vigodas
– tempo squats
– Moroccan night clubs
– calf stretches

THE THANG:
Run route around the JUCO great circle. Pax stayed together. Stopping at 6 stations for exercises.
– 25 merkins
– 25 squats
– 25 Freddy Mercuries 4ct
– 25 Carolina Dry Docsk
– 25 Imperial Walkers
– 25 LBC 4ct

After one lap, we reversed taking a detour to the coupon pile.
– 25 Curls
– To the top of the steps for max pull ups
– 25 OHP

Continue on the route to the end of lap 2.

After return to flag went to upper area for some dips and stone work.
– 15 dips
– pick up a stone and forward raises
– side raises
– overhead rock claps

Almost time, return to flag for some Mary.

MARY:
– Heels to heaven
– tempo merkins
– flutter kicks

COT:

Yesterday was Dec 1, the start of advent. My family and I started an advent devotional and week one is about hope.

Advent literally means “the coming” and it’s a time of anticipation as we wait for Christmas. This anticipation and waiting is also a reminder of our greater hope as we wait for the return of Jesus to restore all things.

During this season remember the hope Christmas is a reminder of.

Deck of Pain

AO: juco
Q: Dart Gun
PAX: Windex, Mailbox, Butterknife, Lt. Dan, Waffles, Wanderer, Guardrail, Dart Gun
FNGs: None
COUNT: 8
WARMUP:
SSH IC
Harry Rockets IC
Cherry Pickers IC

THE THANG:
As an anniversary of my first beatdown…we utilized Trolley’s Deck of Pain that takes us on a tour of JUCO.

We drew cards and enjoyed the consequences of moseying at a 5k pace between stops and partaking in the various exercises.

MARY:
Flutter Kicks IC

ANNOUNCEMENTS:

COT:
Alright guys we’re going to do something a little different.

We’ll go around the circle one by one and I want you to tell me what your net worth is.

Now that you’ll all taken a deep breath and uttered ‘yeah right’ …I’ll tell you mine
– I feel wealthy because of my eternal riches in Christ!

What you probably all thought of was a monetary version, which I’ll add is temporary. Those thoughts, while important for our time on earth, are ultimately nothing compared to what we have in store after this life is over.

Assets to manage
God has given people assets to manage, and tracking net worth can help people evaluate how to live more generously

Biblical wealth
People with biblical wealth see their wealth as an opportunity to manage what God has given them, and not as something they own.

Self-worth
People with biblical wealth do not attach their self-worth to their net worth.

Self-worth in Christ
Jesus sacrificed for people’s sins so that they could be made whole and given life in Him.

Ephesians 3:8: Christ’s riches are spiritual and unsearchable, and they provide salvation to everyone who believes. 

Pass or stay?

AO: juco
Q: Stye (Hal Phillips)
PAX: Butterknife, Booster, Guardrail, Mailbox, Stye (Hal Phillips), Wanderer, Pelican, Full Tank
FNGs: None
COUNT: 8
WARMUP: side, straddle hops, cherry pickers, windmills, tempo squats, Moroccan nightclub

THE THANG: mosey to the courtyard, 11s with dips and flutter kicks. Mosey to parking lot near sophomore Hill, a card game of friendship? Draw cards if you’re the highest you do Burpee otherwise you do reps based on card and suit.

MARY: Freddie Mercury, box cutters, hello dollies

ANNOUNCEMENTS:

COT: as we approach Thanksgiving, we all must remember to have a servant heart. Just like Jesus washed the feet of his disciples. We should get joy out of serving others. We must not serve only those we love or agree with, but those that may not treat us well or disagree with us, it is not enough to know God’s word we must act out in our day-to-day lives.