F3 Knoxville

Tag: Haggis

December metric

AO: the-project
Q: Mathlete
PAX: Biohack, Ocho, OBrother, Icey Hot, Erector, Munge, Flying Dutchman, Mathlete, Haggis
FNGs: None
COUNT: 9

WARMUP:
Windmills, cherry pickers, tempo merkins, mountain climbers
THE THANG:
Escalators
1: Burpees x 5
2: 1 + Squat Thrusters with CMU x 10
3: 1-2 + CMU Bicep Curls x 15
4: 1-3 + Merkins x 20
5: 1-4 + Little Baby Crunches (LBCs) x 25
6: 1-5 + Lunges x 30 (15 each leg)
7: 1-6 + Carolina Dry Docks x 35
8: 1-7 + Mountain Climbers x 40 (two-count)
9: 1-8 + Goblet Squats with CMU x 45
10: 1-9 + American Hammer with CMU x 50 (single-count)
MARY:
no time
ANNOUNCEMENTS:
convergences Jan 6 Arsenal, Jan 20 big ball
COT:
We live in a culture that tends to value masculine virtues like strength and courage, but feminine virtues are just as important. One of these is vulnerability. Vulnerability is showcased especially during Christmas, when God, who is most powerful, chooses to lower himself to the place of the most vulnerable, a baby human, living in a country oppressed by a conquering nation, to poor parents. Jesus demonstrates this virtue throughout his ministry with the climax at Calvary, when he gives himself up to his enemies, though he had legions of angels at his call. He preferred His own suffering and death at their hands over the destruction of His enemies. Vulnerability is necessary for any relationship. Ocho gave us a great quote from CS Lewis’s Four Loves about how vulnerability is a non-negotiable part of love. With those stakes, we better learn to be vulnerable.

What the Hard Times Reveal

THE SCENE: Perfectness
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:

  • Pyramid Dora 42 each
    • Merkins
    • Carolina Dry Docks
    • Grady Corns
    • Kettle Bell Swings
    • Lunges (1 ct)
    • Calf Raises
    • Ankle Taps
    • LBCs
    • Hello Dollys (1ct)
    • Crab Kick Outs
  • Pyramid Dora 42 each
    •  Good mornings
    • OH press
    • Bench Press
    • Rows
    • Curls
    • Squats
    • Big Boys
  • Pyramid Dora 42 each
    • Frog Squats
    • Twisting Gas Pumps
    • Rocky Balboas
    • Flutter Kicks (1 ct)
    • SSH

COUNT-OFF & NAME-O-RAMA
18

CIRCLE OF TRUST/BOM:

I recently went through an experience with an old friend.  We grew up together, were room mates in college for years, and then live drifted us apart nearly 20 years ago.  So much so that I ran into his “wife” in the grocery store, asked how he was, and found out they got divorced.  A few months ago, his mother had a major medical issue.  He called me needing help, and like we’d never grown apart, I reacted, stepped in, helped get some stuff local handled so could get on the road to be with his mom.

The situation reminded me of a song called “Daylight” by Shinedown.  There’s a line in that song that says, “It’s amazing what the hard times can reveal.  Like who shows up, who walks away, and who’s for real.”  It’s easy to show up when times are good.  So, I challenge everyone to think about their life and to think about the people and situations where you will show up, and when you’re going to walk away.