F3 Knoxville

Tag: Guardrail (Brandon Brown)

Dora to the Max

AO: juco
Q: 5K (Derren Burrell)
PAX: Guardrail (Brandon Brown), Butterknife, Archie (Andy Nack), Jonathan Woodall (GUMP), Booster (Les Fout), Lil’ Spice (Chad Crawford), Data (Joey Tipton), Windex, Wanderer (Dave Staab), MC Fraud (Chris Trice), Fetch (Joel Moran), MessyHobbs, Scott/Pickle Pounder
FNGs: 1 Scott/Pickle Pounder
COUNT: 14
WARMUP: SSH
Tempo Squats
Tempo Merkins
Morrocan Night Club
Pagoda Windmill
Toe Merkins

THE THANG: Mosey to new building
Dora up
150 Dips, 250 LBCs, 300 Squats
Partner does a lap around the building
Mosey to the Courtyard
Dora up
100 Carolina Dry Docks, 200 2-count Flutter Kicks, 300 Lunges

MARY: Freddy Mecuries on the way back

COT: Eccl 4: 9-10
9 Two are better than one,
    because they have a good return for their labor:
10 If either of them falls down,
    one can help the other up.
But pity anyone who falls
    and has no one to help them up.
Acts 4:32-33
32 All the believers were one in heart and mind. No one claimed that any of their possessions was their own, but they shared everything they had. 33 With great power the apostles continued to testify to the resurrection of the Lord Jesus. And God’s grace was so powerfully at work in them all
I personallly had an experience this past Friday whereby I needed help — my daughter had slid off the side of the road in her car, and I was looking on who to call for help. I didn’t check work, I didn’t check other circles, I immediately thought of my F3 brethren. Partly location, but partly because I knew Dartgun and Mailbox for several years, and know them, I’ve sweated with them out in the gloom…and I knew they would help. That’s the church, isn’t it? This is the body…let’s live it out

Just Like the Prodigal Son, I’ve Returned

AO: juco
Q: Mermaid (Bradley Roberts)
PAX: 5K (Derren Burrell), Mailbox (Chip Keim), Erector (Jason Champion), elf, Waffles (Pedro Da Silva), (Tooth Fairy) Dana Rust, Full Tank, Butterknife, Booster (Les Fout), Data (Joey Tipton), Fetch (Joel Moran), Wanderer (Dave Staab), Base Salary, Cosmo, MessyHobbs, Windex, Guardrail (Brandon Brown), Mermaid (Bradley Roberts)
FNGs: None
COUNT: 18
WARMUP:
SSH – 15
Baby Arm circles forward & backward -10
Arm Stretching
Cherry Pickers -3 (long and slow)
THE THANG:
Two decks of cards. Find a battle buddy, draw a card and multiply the card value by 10, and split the exercises with you battle buddy, each doing half of the total. Once you complete the exercises, take a lap, draw a card and repeat.
The suit of the card determined the exercises.
Spades: Big Boys & Hello Dollies
Hearts: Merkins & Dips
Diamonds: Squats & Lunges
Clubs: Bench Press & Curls
Joker: 25 Thrusters each
MARY:
ab exercise followed by 10 merkins for the last 5 minutes, we went through about 4 or 5 rounds
ANNOUNCEMENTS:
F3 in the Nude on Saturday at the Cove at 0700, ask Mermaid if you have questions
COT:
This is my 4 year anniversary of joining F3. We talked about the importance of using a back blast. I was able to recall from my first post 4 years ago the attendees, the workout and the message. Now that we have a new and improved back blast system, I would encourage everyone to record this data because it is important.

Legacy (You vs You Metric 1)

AO: juco
Q: Commission (Adam Wilson)
PAX: 5K (Derren Burrell), Base Salary, Booster (Les Fout), Commission (Adam Wilson), Data (Joey Tipton), Erector (Jason Champion), Fetch (Joel Moran), Guardrail (Brandon Brown), Waffles (Pedro Da Silva), Wanderer (Dave Staab), Windex, Shrubbery,Hall Pass,Messy Hobbs, Elf
FNGs: 1 Elf
COUNT: 15
Warm up
SSH x 25 (4 count)
Cherry pickers x 5 (4 count)
Tempo merkins x 10 (4 count)
Tempo squats x 10 (4 count)

The Thang:
Metric Workout #1
(Every man will need 1 CMU)

Set a timer for 30 minutes.
Complete as many cumulative reps as you can in that time.

The following list of exercises are performed in sets of 25 reps. After completing a set of 25 reps, put down your CMU, run 25 yards, do 2 burpees, return to your CMU, and continue.

Here are the exercises:

– 150 curls
– 125 heavy squats
– 100 OHP
– 75 CMU swings
– 50 Thrusters
– 25 Blockees
When you finish the Blockees, start back at the top with curls.

It will look like this:

25 curls → 25 yard run → 2 burpees → 25 yard run → 25 curls…repeat until 150 curls are finished, then switch to squats…etc.  

Once through the entire circuit is 525 reps (burpees do not count toward total).

How many cumulative reps can you complete?

MARY:
Flutter kicks and snow angels while the 6 caught up to the group during the Nosey back to the flag.

COT:
Last Thursday I hosted the young professional group from church. There were approximately 28 of them in my home. I loved seeing the good time they were having and the depth of relationships between them because this is the group that my wife and I started 12 years ago and that we stepped out of 5 years ago. The group has had its share of struggles with participation since we left but it has great momentum now and will be a spiritual blessing to each of them as they age as well as to the church. I see it as a spiritual legacy for me.

3 John 1:4 ESV
I have no greater joy than to hear that my children are walking in the truth.

What is your legacy? What will you leave behind if anything? Will it be with family, work, history and or the church?