F3 Knoxville

Tag: Guardrail

Bears Do Crawl In The Rain…

AO: juco
Q: Windex
PAX: Lt. Dan, Lil’ Spice, Guardrail
FNGs: None
COUNT: 4
WARMUP:
12 x SSH, BAC-F, BAC-B, Tennessee Rocking Chair, Tempo Squats
6 x Cherry Pickers

THE THANG:
Grab a CMU and take along for the ride, passing around as we go. Mosey to the other CMU pile. Grab 3 more CMU’s so no one feels left out. Hit nearest parking lot and do exercises in 2 opposite corners, running between each exercise to other corner.

Corner 1
30 x CMU Curls
30 x Squat Thrusters
30 x Dead Lifts
30 x CMU Curls

Corner 2
30 x Mountain Climbers
30 x Merkins
30 x Shoulder Taps
Last Man Planking

Return 3 CMU’s to pile and mosey up sophomore hill to the building.
Bear crawl up the ramp, Burpee x 1
Bear crawl up the ramp, Burpee x 2
Bear crawl up the ramp, Burpee x 3
Bear crawl up the ramp, Burpee x 4 and yes…
Bear crawl up the ramp, Burpee x 5

MARY:
No one’s got time for her…

ANNOUNCEMENTS:
GTE, Hardship Hill, start talking about a possible JUCO event (workout and bbq :man-shrugging:) to get more Hardin Valley men out in the gloom.

COT:
1 Peter 4:9-10
Show hospitality to one another without grumbling. As each has received a gift, use it to serve one another, as good stewards of God’s varied grace:

One of the things I enjoy most is playing drums on our worship team at church. I consider it a joy and a privilege to help lead God’s people in worshipping our creator.

Challenge: Find somewhere to serve at your church if you are not already. There is something for everyone, and you never know how you may impact someone’s entire day, week, month or year just by being there.

Las diferencias nos hacen mejores

AO: juco
Q: Shrubbery
PAX: 5K, Butterknife, Dart Gun, Guardrail, Love Shaq, Wanderer
FNGs: None
COUNT: 7
WARMUP:
– Seal claps x 11
– Over-head claps x 10
– Side straddle hops x 11
– Cherry pickers x 5
– Plank x 30 secs
– 30 secs of stretching

THE THANG:

Mosey to the new building.

We did a circuit around the new building and around the large pound. We had to stop at each entrance and perform diverse exercises listed below.

1) Dips/Box Jumps
2) Derkins/Toe Merkins
3) BBS
4) Squats
5) Lunges
6) Burpees
7) Heels to Heaven

We did three rounds, in the first one we did 10 reps of each exercise, 20 in the second and we barely finished the third one 😉 with 30 reps. After the first lap to the building we had to run around the large pond once, twice the second time and we did not complete a third try :joy:. After the long run, we did different exercises according to the number of reps in the round.

Jail break to the flag :shovelflag:.

MARY:
No time

ANNOUNCEMENTS:
JUCO recognized in Escape the Haw Ridge.
Pulpit AO.

COT:

We talked about how differences nurture our lives and enrich our perspective. Let’s pursue coping with differences and avoid criticisms since that is the easy way out.

“The one who eats everything must not treat with contempt the one who does not, and the one who does not eat everything must not judge the one who does, for God has accepted them”.

Romans 14:3

Beloved Son

AO: juco
Q: Survivor
PAX: Butterknife, Dart Gun, Data, 5K, Love Shaq, Erector, Guardrail, Lt. Dan, KickFlip
FNGs: None
COUNT: 10
The SCENE: Dogwood winter, 40 degrees, 4/5, 5:30am
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Reach for the sky, let it hang, SSH, lil baby arm circles, OH clap, seal clap, cherry pickers, tempo merkins, tempo squats
THA-THANG:
Mosey to the south with a stop at the rocks and guardrail.
Shoulder work with rocks, front raises x20, side raises x20, empty can raises x20
Dips x20
Lunge a bit and mosey to JUCO-manjaro
Indian Run-style up and down after 5 count first in line drops off and keeps exercising until the last in line moves to the front. Merkins, BBS, dry docks, heels to heaven, squats, burpies
MARY:
Head back north to flag, stopping to pick up rocks for shrugs and toe merkins, then curls.
Lunge a bit and mosey to flag.

ANNOUNCEMENTS: Help 5K move, Escape from Haw Ridge

COT: Was going to share my testimony, but in preparation and prayer God wanted me to talk about Him. Was going to talk about the prodigal son and corruption, but God shared that the parable is actually about the father too. The story goes, “that when the father saw the prodigal son in the distance, he had compassion on him, ran to him, hugged and kissed him.”

Oh how I long for the day to receive that embrace and kiss. Our Father made a way to Him by sacrificing His own son, so that we are no longer slaves, but sons…also heirs. (Gal 4:4-7)

Perhaps God is calling you to Him now, and it is time to receive the Spirit of His Son inside of you so you can experience the love from the kindest and loving Father you could ever know.

Don’t Be A Fool

AO: juco
Q: Commission
PAX: Butterknife, Guardrail, Fetch, Lt. Dan, Love Shaq, Wanderer, MessyHobbs, Ghost Flag (F3Knoxville)
FNGs: None
COUNT: 8
WARMUP:
Side straddle hop x 25 (4 count)
Cherry pickers x 5 (4 count)
Tempo merkins x 10 (4 count)
Tempo squats x 10 (4 count)
Mountain Climbers x 10 (4 count)

THE THANG:
Mosey to Big Parking Lot

Suicides:
10 Merkins, 10 squat, 5 burpees down and back x 10 parking stalls

Mosey to the Haslam Building
11s – Dips and step ups/box jumps

Mosey to the Flag
1 stop – 20 Flutterkicks (4 Count)

MARY:
5 minutes of Little Baby Arm circles, Big Baby Arm circle forward, Little Baby Arm circle backward, Big Baby Arm circle backward, wax on/wax off, wax on/wax off overhead, gorillas, little bird/big bird arm flaps, Grady Corn

COT:
Evaluate where you spend your time, money and thought. What are you building and what are you building upon?

Matt 7:24 “Therefore everyone who hears these words of Mine and [https://www.biblegateway.com/passage/?search=Matthew%207&version=NASB1995#fen-NASB1995-23341o]acts on them, [https://www.biblegateway.com/passage/?search=Matthew%207&version=NASB1995#fen-NASB1995-23341p]may be compared to a wise man who built his house on the rock. 25 And the rain fell, and the [https://www.biblegateway.com/passage/?search=Matthew%207&version=NASB1995#fen-NASB1995-23342q]floods came, and the winds blew and slammed against that house; and yet it did not fall, for it had been founded on the rock. 26 Everyone who hears these words of Mine and does not [https://www.biblegateway.com/passage/?search=Matthew%207&version=NASB1995#fen-NASB1995-23343r]act on them, will be like a foolish man who built his house on the sand. 27 The rain fell, and the [https://www.biblegateway.com/passage/?search=Matthew%207&version=NASB1995#fen-NASB1995-23344s]floods came, and the winds blew and slammed against that house; and it fell—and great was its fall.”

The Gospel is consequential…if that tomb was empty, stop over investing in this world at the expense of the next.

1 Cor 15: 16 For if the dead are not raised, not even Christ has been raised; 17 and if Christ has not been raised, your faith is worthless; you are still in your sins. 18 Then those also who have fallen asleep in Christ have perished. 19 If we have hoped in Christ in this life only, we are of all men most to be pitied.

Ruck Friendly Leg Day

AO: juco
Q: Mailbox
PAX: Wanderer, Brick, Butterknife, Guardrail, Mailbox, Windex, Lt. Dan
FNGs: None
COUNT: 7
WARMUP: tempo squats, cherry pickers, tn rocking chair, Grady corns

THE THANG: grab CMU or ruck if you brought one and walk to Haslam center for Tabata workout 40 seconds on and 10 seconds rest. Weighted step ups and two rounds of split single leg squats then two rounds of pax pick core work. Repeated until time was up. Walk back to flag with 10 squats at each light pole.

MARY: heels to heaven, scissors, heel touches, side crunches and box cutters

ANNOUNCEMENTS:

COT: Make time to rest, to slow down, to appreciate beauty of spring mornings, to not have a plan to recharge. It’s good for the soul!!!

”“For as the rain and the snow come down from heaven and do not return there but water the earth, making it bring forth and sprout, giving seed to the sower and bread to the eater, so shall my word be that goes out from my mouth; it shall not return to me empty, but it shall accomplish that which I purpose, and shall succeed in the thing for which I sent it. “For you shall go out in joy and be led forth in peace; the mountains and the hills before you shall break forth into singing, and all the trees of the field shall clap their hands. Instead of the thorn shall come up the cypress; instead of the brier shall come up the myrtle; and it shall make a name for the Lord, an everlasting sign that shall not be cut off.”“
‭‭Isaiah‬ ‭55‬:‭10‬-‭13‬ ‭ESV‬‬
bible.com/bible/59/isa.55.10-13.ESV