F3 Knoxville

Tag: Herbie (Kortney Jarman)

February / August UvU

AO: thequacken
Q: FixerUpper (Patrick Core)
PAX: Lizzy, Herbie (Kortney Jarman), Z-Pack (Brian Brockman), FixerUpper (Patrick Core), no
FNGs: 1 no
COUNT: 4

WARMUP:
Side straddle hops
smurf jacks
quad stretch
hammy stretch
butterfly stretch
hip flexor stretch

THE THANG:
1.5-ish mile run for time (4 laps around park is about 1.4 miles)
1 min max big boi situps
1 min max merkins
max pullups (untimed)
5 mins max burpees

MARY:
lay there and groan

ANNOUNCEMENTS:
ruck from The Quacken to Big Ball 8/26

COT:
This was a you v. you workout, not a you v. me workout. Someone once said “When you compare yourself to others, you either win or lose.” It is easy to do, but it is not helpful.

You are either puffed up by pride if you are better than someone else, or you are beat down by shame if you are worse.

But there is a better way!

Romans 12:3
For by the grace given me I say to every one of you : do not think of yourself more highly than you ought, but rather think of yourself with sober judgment, in accordance with the faith God has distributed to each of you.

Back to School Beatdown

AO: brickyard
Q: Appleseed (Jon Smith)
PAX: fast-n-easy (Nate Votta), A-Rod (Nate Peterson), Appleseed (Jon Smith), Drop Zone, Gmail, Gordie (Steve Wheaton), Herbie (Kortney Jarman), Lizzy, Spladle
FNGs: None
COUNT: 9
WARMUP:
20 x 3 count side straddle hops
Cherry pickers
Little bit of this
Tempo squats
Tempo Merkins

THE THANG:
Mosey to Football Field

Every 10 yards. Run back after each set

1×1…1×2. Burpee x squat
2×1…2×2. Lunges x SSH
3×1…3×2. Merkin x imperial squat Walker
4×1…4×2. Flutter kick 2 count x Carolina dry dock
5×1…5×2. BBS x shoulder taps 2 count

Back to planters. 11s. Step ups and dip

MARY:
Captain Thors, 500000 hello dollys

ANNOUNCEMENTS: none

COT:
Men are struggling. Checked out in a society that more and more devalues them. F3 is a great way to wake men up. Invite the men in your life!

The Impossible Mile

AO: brickyard
Q: Gmail , Spladle
PAX: Drop Zone, Switchgrass (Stacy Clark), Spellcheck, Appleseed (Jon Smith), Natty, Simmons (Justin Creasey), Herbie (Kortney Jarman)
FNGs: None
COUNT: 9
WARMUP:
SSH, Cherry Pickers, Tempo Squats, Merkins
THE THANG:
The Impossible Mile
400 M Run
100 Merkins
400 M Run
100 Squats
400 M Run
100 BURPEES
400 M Run
– finishers continued to run until time to Mosey back
MARY:
Flutter Kicks
LBCs
Freddie Mer.
Aust. Snow Angels
J-Los
ANNOUNCEMENTS:
ShuttleCox leading at Shamrock tomorrow before leaving for training
Ghost Flag talk
COT:
(see pic in comments)

July Accelerate Your King

AO: thequacken
Q: Z-Pack (Brian Brockman) , FixerUpper (Patrick Core)
PAX: Lizzy, Road Block, Herbie (Kortney Jarman)
FNGs: None
COUNT: 5

WARMUP:
SSH IC
Abe Vigodas
Flamingo Stretch
Baby Arm Circles, Front & Back
Michael Phelps
Merkin Jacks IC
Upright Star Gazer Stretch
Armadillo Stretch
Mountain Climbers IC
Mosey Lap Around Church

THE THANG:
July Accelerate Your King workout
30 min. to get max reps.
-150 curls
-125 cmu squats
-100 OHP
-75 cmu swings
-50 thrusters
-25 blockees

MARY: ran out of time

ANNOUNCEMENTS: Ruck Fitness Test on Saturday 8/5; Ruck from Quacken to Big Ball soon on a Saturday

COT: The Discipline of Confession
1 John 1:9
Confession is an opportunity to grow in humility. We have to admit to God and to ourselves that we have sinned. Confession is a good place to be. It takes us back to the foot of the cross. We were born into a fallen world. We sin against God and others and we are sinned against by other people. Confession is cathartic to release the burden of unconfessed sin before a loving and forgiving God. As Christians we trust in Christ’s sacrifice for the forgiveness of our sins. We should confess our inequities to God, David’s confession in Psalm 51 is a model for us. Also, it is good to confess sin to trusted brothers. I encourage you all to find a trusted brother that you can confess sin to.

4 corners

AO: brickyard
Q: Lizzy
PAX: Gmail, Herbie (Kortney Jarman), Lizzy, fast-n-easy (Nate Votta), Spellcheck, Gordie (Steve Wheaton), Natty
FNGs: None
COUNT: 7
WARMUP:
seal claps 25
Baby arm circles 25
Reverse 10
Tempo squats 20
Lbc 16

THE THANG:
Start in the middle of the 4 corners
Broad jump to one corner 30 mermins then broad jump back 40 dead bugs
Farmer walk to other corner then 15 squat press farmer walk back then 10 plank jacks
Bear crawl to next corner then 15 man makers bear crawl back 30 big boys
Murder bunnies to final corner then 15 squat curls murder bunnies back then 25 legs to heaven.
Take a lap then repeat 2x
MARY:
ANNOUNCEMENTS:
Powell High School 5k cancelled
COT: