F3 Knoxville

Tag: Haggis

Where our heart is

AO: the-project
Q: Erector
PAX: Biohack, Mathlete, Flying Dutchman, Icey Hot, OBrother, Haggis, Erector
FNGs: None
COUNT: 7
WARMUP:
15 SSHs, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan Night Club, 10 tempo squats, 5 cherry pickers
THE THANG:
Mosey to the playground. Perform the following circuits. The route is from the playground, run to the amphitheatre, then to the end of the Greenway, and circle back to the start. Repeat each circuit twice.
-5 pull-ups, 25 2-ct flutter kicks, 26 lunges
-25 merkins, 13 side crunches each side, 25 squats
-25 dry docks, 25 LBCs, 25 pickle pointers
MARY:
Protractor, merkin ring of fire, squat ring of fire
ANNOUNCEMENTS:
UnCOVEred convergence Saturday
COT:
‭We all like getting recognized for good achievements. It is nice to be noticed and thanked for our contributions at work as well. How about when we do something nice for someone? Do we like to be recognized? Does that motivate us to do other good deeds? Here is a Biblical example where this is condemned.
Acts 5:1-5 NASB1995‬
[1] But a man named Ananias, with his wife Sapphira, sold a piece of property, [2] and kept back some of the price for himself, with his wife’s full knowledge, and bringing a portion of it, he laid it at the apostles’ feet. [3] But Peter said, “Ananias, why has Satan filled your heart to lie to the Holy Spirit and to keep back some of the price of the land? [4] While it remained unsold, did it not remain your own? And after it was sold, was it not under your control? Why is it that you have conceived this deed in your heart? You have not lied to men but to God.” [5] And as he heard these words, Ananias fell down and breathed his last; and great fear came over all who heard of it.
Ananias and his wife Sapphira held back a portion of the money made by selling their land, but they claimed the money they gave was the full price of the land. Our motivation to perform good deeds should be because it is pleasing to God as we show love for one another. It is about helping others and not doing so do be recognized for our good deeds.

Take 5

AO: shamrock
Q: slappy
PAX: Skidmark, Baby Boomer, Caveman, Crawlspace, LeBling, Haggis, The Situation, Stitch
FNGs: None
COUNT: 9
WARMUP: SSH, tempo merkins, runner stretch, calve stretch, cherry pickers

THE THANG:
– I had planned my workout but left the exercises blank. At the end of the warmup each man called out an exercise and I randomly filled in the blank for what was next.
– Ran to the track. Went around the backside half lap, through the bleachers, and ended at the half wall near the front gate.
– For Act 1 at the half wall we did a set of step ups and merkins doing 5-10-15 each alternating between the two exercises. We followed with another set of derkins and mountain climbers.
– For Act 2 we moved to the end zone for take 5 every 5. We moved across the field stopping every 5 yards to do 5x each. First pass was alternating hello dollys & copperhead squats, second was lunge 10 yards and do 5 LBCs, third pass was alternating SSH & V-ups, and the final pass was 1 burpee every 5 yards.

MARY:
– Nolan Ryans
– Superman / banana
– Shoulder taps
– Ankle taps
– Flutter kicks
– Freddy mercurys

ANNOUNCEMENTS:
– F-3 Uncovered
– Please fill up the q calendar

COT:
After attending the funeral last night for Sarah I was struck by the impact she had by her big joyful smile and her passion for art. There were many other things but these two things really stood out. Question: Am I smiling enough? Also, what beauty or goodness am I bringing into the world with my talents?

“The aim of the person of faith is not to be as comfortable as possible but to live as deeply and thoroughly as possible – to deal with the reality of life, discover truth, create beauty, act out love.” E. Peterson

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.