F3 Knoxville

Tag: Guardrail

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.

Ode To 5K

AO: juco
Q: Butterknife
PAX: Guardrail, Zerolingo, Ike, Windex, Wanderer, Pelican, Butterknife, Love Shaq, Booster, Lt. Dan, Chuck Munsey, Zerolingo
FNGs: 1 Zerolingo
COUNT: 11
WARMUP:
SSH
Windmills
Tempo Merkins
Tempo Squats
Bear :bear: Crawls
Crawl Bears :bear:

THE THANG:
Run the greenway up to Valley Vista and back to campus.

Stopping for a rotation of the below exercises:
Flutter kicks
8 count Merkins
BBC
Squats
Flutter kicks
Monkey Humpers
BBC
Burpees

MARY:
Bear :bear: Crawls
Crab :crab: Walk
Walking lunges

ANNOUNCEMENTS:
Brolympics/ 9 year anniversary

COT:
Man this has been a crazy week at the Bailey household. I imagine it was a little crazy for all of us. I was originally going to talk about the Presidential election 🗳️ but decided to talk about something different. Although the two things I want to focus on could probably be tied to that as well.

My wife signed up for the Indy race back in February and we were supposed to be leaving later this morning and head to Indiana. We were going out for dinner and then taking it back to the hotel. The plan was for her to wake up and run her marathon.

Plans have changed. My daughter broke her arm Wednesday and has surgery scheduled at 11 AM this morning.

So what I would like to talk about is sacrifice and compassion.

My wife has been training her butt off for months. Waking up early on Saturdays or Sundays to get in long runs to prepare for this race. We thought we were taking my daughter to get a cast yesterday and that’s when we found out she would require surgery. I was trying to make a way for it to work so that my wife could go ahead and run her race, like staying back with Rebecca while she went to Indiana. She couldn’t bring herself to do it because she knew she wouldn’t be focused she knew she would be worried about my daughter. that’s both sacrifice and compassion.

Doc McStuffins AKA Dr Keith Gray spoke at my church a couple of weeks back and he defined compassion.

Compassion is made up of these 3 things:
Seeing others with empathy
Listening without distraction
Bold & Sacrificial action

“I love the Lord because he hears my voice and my prayer for mercy.”
“Because he bends down to listen, I will pray as long as I have breath!”
‭‭Psalms‬ ‭116‬:‭1-2

Live Or Die. Make Your Choice.

AO: juco
Q: Windex
PAX: Booster, Mailbox, Love Shaq, Wanderer, Guardrail, Windex, 0
FNGs: 1 0
COUNT: 6
WARMUP:
Cue the spooky music.
Side Straddle Chops
Witches Pot (stir the brew right and left)
Tennessee Electric Chair (add jump at the top)
6 Burpees
1 Pumpkin Carver (merkin, shoulder taps, merkin, knee taps, merkin, toe taps, merkin)

THE THANG:
Mosey to the CMU pile. One stays for Ghostbusters (blockie), others run up and do 2 burpee pull ups. Rotate until all have played.

When Thriller came on – 1st time – zombie bear crawl until the chorus, second time – zombie bear crawl through the chorus.

Mosey up sophomore hill. One stays for Freddy Kruegers (freddy mercury), other run across lot and do 1 pumpkin carver. Rotate until all have played.
Mosey to the lot below. Hit the light poles and make progress at each…1 burpee, 2 burpees, 3 burpees. 5 hello johnny’s (hello dolly), 10 hello johnny’s, 15 hello johnny’s. 5 imperial stalkers (imperial walkers), 10 imperial stalkers, 15 imperial stalkers.
10 squats.
Mosey towards flag.
10 monkey humpers.
To the flag.

MARY:
The Ring – circle up, hold a plank, roll an 8lb medicine ball across. Bear crawl to get it if doesn’t make it. Hold a squat, toss the 8lb medicine ball across. If it drops, 1 burpee for all. Russian twists with medicine ball, pass around. Done.

ANNOUNCEMENTS:
Brolympics on 11/16. Try to sign up by 11/9.

COT:
In the Bible, “dying to self” is a concept that refers to the act of setting aside one’s own wants and desires to follow Jesus and live a life that is centered on God.

The world has a very different concept of living. Just look over here at this, go ahead and get this, or do that. No one is going to know, no one is going to care. The world screams at us to (fill in the blank) and you’ll be happy. Just a little more…
If it makes you feel happy, do it.

It ultimately comes down to the fact that the enemy is working triple over
time to try and make us stumble. So stand fast and choose to wake up each day, take up your cross, and follow Jesus.

“For whoever wants to save their life will lose it, but whoever loses their life for me will save it. What good is it for someone to gain the whole world, and yet lose or forfeit their very self?”
‭‭Luke‬ ‭9‬:‭24‬-‭25‬

“I have been crucified with Christ and I no longer live, but Christ lives in me. The life I now live in the body, I live by faith in the Son of God, who loved me and gave himself for me.”
‭‭Galatians‬ ‭2‬:‭20‬

Back To Life
Bethel Music

Remember these lyrics:
“The enemy thought he had me, but Jesus said you are mine”

https://youtu.be/uQOa5g9nPaw?si=XAHRkZgHeXYL_ms-