F3 Knoxville

Tag: Haggis

52 Pick Up

AO: the-project
Q: Flying Dutchman
PAX: Bolt, Chicken Bone, Flying Dutchman, Haggis, Mathlete, Ocho, Patch Adams, Tom Tom, None
FNGs: 1 None
COUNT: 9
WARMUP:
Neck rolls, arm circles, Grady Corns, Wind mills, Willie Mays Hayes, Hillbilly walkers.
THE THANG:
Mosey to bell. Play 52 pickup. 52 playing cards with different excercises and reps on each. Each person grabs a card, sprint 50 meters deposit the card (cast a vote) and do the excercise. Sprint back until all cards are done.
Exercises include:
Merkins x 25, wide arm merkins x25, diamond merkins x25, SSH x25, Karate Jacks x25, burpees x10, bear crawl, squats x25, lunges x25, Freddy’s x25, flutter kicks x25, box cutters x 25.
After that did Captain Therkins, 25 LBC’s, 25 flutters, 25 Freddy’s, 25 dips, 20 inverted rows and a sprint to the end.
MARY:
None
ANNOUNCEMENTS:

COT:
Read Daniel 2:21 and discussed how God removes Kings and sets them up and how we do not need to be anxious, especially around this election. It does not mean God will do your will, but his will and God will see us through.

A Cardio Tour of the Project

AO: the-project
Q: OBrother
PAX: Haggis, Flying Dutchman, Biohack
FNGs: None
COUNT: 4
WARMUP:

Tempo Squats x 10
Tempo Merkins x 10
Projectivators from 11
Cherry Pickers x 5

THE THANG:

String of Pearls workout. Run between stations and do each exercise. On the way to each station someone calls jail break to sprint to the end and do burgers equal to the number of people who arrived after you.

Station 1 – Bell
3 sets
Box Rockets x 10
LBC x 20

Station 2 – K-25 Hill
11s with Merkins and Freddie Mercuries

Station 3 – Hill of 12 Pains
Lunge 2 Parking spaces, then do 10x Bigboys. Repeat 5 times

Station 4 – Amphitheater
3 sets
10x Catalina Wine mixers
10x Basilisks

Station 5 – Playground
10 Pullups

MARY:
20x Russian Twists
20x Flutter Kicks

ANNOUNCEMENTS:
None

COT:
There is a lot going on in the world between politics, natural disasters, and world events. I have seen a lot of conversations try and devolve into arguments recently. Just remember that every person on the other side of a conversation or discussion, no matter how heated, is just that, a person. Treat them that way instead of an enemy, an idiot, or an obstacle.

Spicy Dragons and Planting Trees

AO: juco
Q: Lil’ Spice
PAX: Love Shaq, Lt. Dan, Windex, Guardrail, Butterknife, Wanderer, Mailbox, Haggis, Fetch, Commission, Booster, Nutcracker
FNGs: None
COUNT: 13
WARMUP:
SSHs
Dive Bombers
Cherry Pickers
Baby Arm Circles Forward and Back
Windmills
Hairy Rockettes
Squats

THE THANG:
Mosey to the Duck Pond and perform Spicy Dragons up the hill…1 Merkin, 1 Catalina Wine Mixer, 1 Plank Jack, Bear Crawl 4 paces, 2 Merkin, 2 CWM, 2 Plank Jack, Bear Crawl 4 paces…continue up to 10 or until your arms fall off.

Mosey to coupon pile with a couple of Mary stops along the way, Imperial Walkers and Freddy Mercury

Partner for DORA at the coupon pile.
One partner moseys for a lap around the building, other performs AMRAP of the following exercises with coupon:
– Curls
– Squats
– Tricep Extensions
– Rows
– OHP

Mosey to flag with stop for LBCs along the way.

MARY: No time.

ANNOUNCEMENTS: None

COT: What trees are you planting? Song by Andrew Peterson: https://open.spotify.com/track/39ILtaDgPIoTqk0u195QQA?si=8da3d823c2bd4e41

Borrowed Courage

AO: juco
Q: Guardrail
PAX: Windex, Haggis, Wanderer, Mailbox, Fetch
FNGs: None
COUNT: 6
WARMUP:15 SSH, 15 mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 tempo squats, 5 cherry pickers

THE THANG:Mosey to Freshman hill.
– 20 merkins
– Up and down the hill for 1 burpee
– 20 squats
– Up and down the hill for 1 burpee
– 20 big boys
– Up and down the hill for 1 burpee
– Repeat

Mosey to Soph Hill:
– Carolina dry docks at bottom
– Bernie up, Walking lunges down
– Freddie Mercury at top

Then 10 pull ups, 10 burpees, 10 jump squats, 2x.
Back to the CMU pile for 20 curls, then mosey back to the flag the long way (stopping for dips and crab walk with feet on the wall, thanks for that one Haggis)

MARY: dealers choice

COT: Be like Daniel, courageous for God’s glory, not our own
Daniel 2:37: You, o king of kings, to whom the God of heaven has given the kingdom, the power and the might and the glory”
That takes guts. God rewards that.

Fitness Time in Tennessee

AO: shamrock
Q: Stitch
PAX: slappy, Eliza, Anchorman, Bed Wetter, Band Camp, Dumpster Dive, Mermaid, LeBling, Haggis, Squatter, Crawlspace, Lightweight
FNGs: None
COUNT: 13
WARMUP:
Warm O Rama:
Moroccan Nightclubs
Grady Corns
Tempo Squats
Imperial Walkers
SSH

THE THANG:
Football handoff run to the back parking lot. Ball works it’s way back through the line and last person sprints to the front, hand off starts back down the line.

Blind draw from each category. One on each corner:

CORE
CARDIO
LEGS
UPPER BODY

Reps =
Card # + 10
Royal = 25
Ace = 100

Got at least 24 exercises in, including 25 Burpees.

COT:
Reading through Proverbs recently and it’s humbling. It’s really a manual for everyone and it challenges our thoughts, attitudes, and actions. It really encompasses every aspect of our lives and just how much of it we offer to God.

I was reminded about anger and what that does to a man. What that does to ME! There’s a lot of anger out there and it’s very easy to let that seep into you. I don’t watch the news anymore. I used to watch it religiously and then I just realized that it was making me…angry. And, there was very little, if anything, I could do about any of it. I can feel the tension in the world around me, today.

How do we respond? There are over 900 verses in Proverbs. Here are two:

1. Hatred stirs up strife, but love covers all offenses. That’s 10:12.
2. The vexation of a fool is known at once, but the prudent ignores an insult. 12:16

Which one of these do we represent? Are we snapping back at others to expose and tear them down or are we seeking to put them in a better light? Tim Keller said that “anger is energy released to defend something you love. When you are in a dispute, stop releasing your anger against the other person in order to defend your ego. Release your energy against the problem (not the person) that is dividing you.”

So my challenge today is to step away from the tv. Take a breathe! If we claim to be followers of Jesus, then we shouldn’t look like everyone else. You don’t have to compromise your beliefs to bite your tongue, offer kindness and show love to someone you disagree with. And when you do that, who gets the glory? It’s not you.