F3 Knoxville

PE Exam

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: Sparkler, Serpentine (Jason Pierce), MD Hammer, Abacus, Mr Jinxy, Tenderfoot, Lilydipper, High Heels (Henry Ritchie), Lizzy, Brick, Drum Major, Stitch, Curveball, Rooney(Carl Whipple), Steam, Pele (Jon Lindberg)
FNGs: None
COUNT: 16
WARMUP:
-20 Split Jacks (4-ct), 10 each leg, in cadence
– 10 Cherry Pickers (4-ct), in cadence
– 10 Rockettes (4-ct), in cadence
– 5 PCMBs, OYO
– 20 Grady Corns (4-ct), in cadence
THE THANG:
Moved to Pavillion due to storms.
PE EXAM (Hat tip, Erector)
Run around Pav 2x, doing …
P – 10 Prisoner Cell Merkin Burpees aka PCMBs.
Mosey down the long side of the Pav and back doing…
E – Elevens – CDDs at one end and squats at the other
MOSEY to Road leading to Lyons View entrance.
E – Escalator – I actually totally forgot to do this one. Q Fail.
**WE INTERRUPT THE PE EXAM DUE TO THE INVASION OF A KRAKEN!**
KRAKEN: 6 cones in a circle, with Ab exercises in blue, and upper body exercises in red. Do the blue exercise, then run around clockwise plus one cone and do the next exercise. Rinse and repeat until back and starting point. Then do the same thing, in the opposite direction, doing the red exercises.
Blue exercises:
1. 20 BBS
2. 20 Gas Pumps
3. 20 Box Cutters
4. 20 LBCs
5. 20 Bicycle kicks (4-ct)
6. 20 American Hammers (4-ct)

Red exercises:
7. 20 Merkins
8. 20 Carolina Dry Docks
9. 20 Shoulder Taps (both shoulders =1)
10. 20 Diamond Merkins
11. 20 Bottle Openers
12. 20 Wide Merkins

X –Xs and Os , on Q’s call

A – Aiken legs – Done in succession with no rest — 20 Squats, 20 Bobby Hurleys, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward). Rinse and repeat
M – Mary – PAX called out Burpees, and reverse lunges

ANNOUNCEMENTS:

COT:
This past Sunday was Pentecost.
Some traditions associate with it include Wearing Red (symbolizes the fire of the Holy Spirit). Praying for Guidance: and Engaging in Fellowship: Participate in activities that promote unity and fellowship.
So I don’t know about wearing red, but the other two traditions I have absolutely immersed myself in this week. It’s been a challenging week, and as leaders, I think praying for guidance does a couple of things.
It indicates a willingness to be open to inspiration, comfort, and guidance, specifically from your Sky Q, but

this willingness can also trickle over into seeking guidance from others that you respect, tapping into others for inspiration and direction. The burden of leadership does not have to be borne alone.

And I think Engaging in Fellowship is also important for leaders. Sometimes being a leader feels very lonely. Sometimes it feels like, in spite of your best efforts, everything you’ve worked hard for to accomplish in your position has been in vain. It’s very important not to isolate yourself. Engaging with others is healthy and often very helpful. Connecting, sharing ideas, sharing concerns, even just having someone to have a beer with or tell a funny joke is important. You are not as alone as you might think. And when things are rough, those HIMs that you surround yourself with will give you that inspiration to keep fighting the good fight. AYE.

Counting By Fives

AO: the-equalizer
Q: Bookman
PAX: High Heels, High Heels (Henry Ritchie), Mouthwash, Ribbed (Joshua Sagraves), Stripped, Snitch (Cory Beilharz ), Smithers, Bookman, Headgear
FNGs: None
COUNT: 8
WARMUP:
SSHs, Rockettes, LBACs front and back, Windmills, Cherry Pickers
THE THANG:

5-10-15-20
Rocks: BORs/Curls/OH Presses, run to bathhouse, Squats
Upper Pavalon: Incline Presses, run to bathhouse, Lunges
SplashPad: Calf Raises, run to Top of The World, LBCs
Flagpole: GA Cheerleaders, run to playground, Pull Ups

MARY:
44 hello dollys and stretching

ANNOUNCEMENTS: Hardship Hill this Saturday! Sign up if you can!!!

COT: talk about the mission statement and future plans for the area. Plant and Grow!

Points Of Contact

AO: asylum-daybreak
Q: Steam
PAX: Brick, Pele (Jon Lindberg), Lulu (Greg Huddy), Veggie (Rylen Huddy), Lilydipper, Rooney (Carl Whipple), Choir Boy, High Heels (Henry Ritchie), Waffle House (Brady Greene), Mr Jinxy, Crawdad (Robbi Dickens)
FNGs: None
COUNT: 12
WARMUP
– SSH: 20×4

THE THANG
4 Corners
– 2 rounds / 2 Xs at each corner / all 1-count
– Round 1 – 25 reps
– C1: Merkins
– C2: Squats
– C3: LBCs
– C4: Imperial Walkers
– Round 2 – 50 reps
– C1: Carolina Dry Docks
– C2: Elevated Heel Squats
– C3: American Hammers
– C4: High Knees

(Mosey to the Yoga Studio (open air chapel)
– Core 4
– 25×4 Flutter Kicks
– 25×4 Heels 2 Heaven
– 25×4 Box Cutters
– 25×4 LBCs

(Mosey to the Bro’s Bowl)

Nickel, Dime, Quarter Part 1
– 3 times around the Bro’s Bowl
– 5, 10, 25 dips at the top
– 1 burpee at the bottom

(Mosey to Muscle Beach

Nickel, Dime, Quarter Part 2
– 5 chin-ups
– 10 inclune merkins
– 25 reps of a Muscle Beach machine
– Take a lap around the parking lot
– Do this 2x

(Mosey to the BSIA Outlook)

Pickleball Drill
– 2 teams
– one person hits the pickleball across the imaginary court and and then hands the paddle to the next man on his team
– If the ball goes out – the team does 1 burpee

(Mosey back to the flag)

MARY
ATMs + SWS

ANNOUNCEMENTS
– escape-from-haw-ridge CSAUP coming up in 2 weeks. Check out more in the channel.
– You can find announcements (including the Send Me newsetter) in the announcements channel.

COT

https://open.spotify.com/track/5UPuF5PMmjHZBidp8avYkF?si=Rv9bC1r0Rzacr-esTloC0g
“Lift me to the light “”
“”Through the roof they broke “”
“”Faithful hands of love “”
“”In each word they spoke “”
“”Jesus sees my pain “”
“”His touch divine embrace “”
“”Lift me to the light “”
“”Heal me by his grace “”

“”Above the crowd, they climbed with might””
“”Through the ceiling, piercing night “”
“”Lowered down, my soul exposed “”
“”Before the one who loves the most””

“”Now I walk, my spirit free””
“”With grateful heart, on bended knee””
“”Friends who carried me that night””
“”Together, we are lifted to the light”
This is referring to Mark 2:3-11, where these men tear through the roof to lower their friend to be healed by Jesus.
“’When he entered Capernaum again after some days, it was reported that he was at home. So many people gathered together that there was no more room, not even in the doorway, and he was speaking the word to them. They came to him bringing a paralytic, carried by four of them. Since they were not able to bring him to Jesus because of the crowd, they removed the roof above him, and after digging through it, they lowered the mat on which the paralytic was lying. Seeing their faith, Jesus told the paralytic, “Son, your sins are forgiven.” But some of the scribes were sitting there, questioning in their hearts: “Why does he speak like this? He’s blaspheming! Who can forgive sins but God alone? ” Right away Jesus perceived in his spirit that they were thinking like this within themselves and said to them, “Why are you thinking these things in your hearts? Which is easier: to say to the paralytic, ‘Your sins are forgiven,’ or to say, ‘Get up, take your mat, and walk’? But so that you may know that the Son of Man has authority on earth to forgive sins” #— #he told the paralytic — “I tell you: get up, take your mat, and go home.” Immediately he got up, took the mat, and went out in front of everyone. As a result, they were all astounded and gave glory to God, saying, “We have never seen anything like this! ””- Mark 2:1-12
www.bible.com/bible/1713/MRK.2.1-12

Check out this message thread for more content and resources around this.

Points Of Contact

AO: asylum-daybreak
Q: Steam
PAX: Brick, Pele (Jon Lindberg), Lulu (Greg Huddy), Veggie (Rylen Huddy), Lilydipper, Rooney (Carl Whipple), Choir Boy, High Heels (Henry Ritchie), Waffle House (Brady Greene), Mr Jinxy, Crawdad (Robbi Dickens)
FNGs: None
COUNT: 12
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

Positive Reinforcement

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: High Heels (Henry Ritchie), Brick, Mr Jinxy, Lilydipper, Glamper, Switchhitter (Tony), Crash Dummy, Tenderfoot, MD Hammer, Abacus, Pele (Jon Lindberg), Double Dribble, Boomer
FNGs: None
COUNT: 13
WARMUP:- 15 Split Jacks L, 15 Split Jacks R (4ct, IC)
– 15 Moroccan Nightclub (4 ct, IC)
– 15 Grady Corns (4 ct, IC)
– 15 Water Wheels (4 ct, IC)
-15 Steve Earles (4-ct IC)

THE THANG:Mosey to bottom of Everest
Run 1/3 up the hill, do 5x the following exercises:
Prisoner Cell Merkin Burpees (PCMBs)
Imperial Walkers (2-ct)
Catalina Wine Mixers
Run 2/3 up the hill, do 10x the same exercises
Run up to the road and do 15x the same exercises.

MOSEY on mulch trail to round-about. 5/10/15s
PARTNER 1 RUNS to metal box past intersection does 5x two exercises, runs back while PARTNER 2 does a slow mosey back and forth in the “bull pen”. Switch. Rinse and repeat two more times, increasing the reps to 10x and 15x. (If in doubt, exercise is a 2-count)
– Round 1 Exercises: PLANK JACKS AND PETER PARKERS *
– Round 2 Exercises: SQUATS AND IRON MIKES*
– Round 3 Exercises: FLUTTER KICKS* AND BOX CUTTERS
(Did Round 1 and 3, then 5x/10x Round 2; PAX finishing early did Prisoner Get Ups until 6 arrived)
MOSEY to AO

MARY: No time for her today.

ANNOUNCEMENTS: Haw Ridge and Hardship Hill. Be There!

COT: We talked about how we all make mistakes… even Albert Einstein!– but negative reinforcement can be a bit toxic, especially if the bulk of someone’s effort is excellent. Don’t let negative comments be the only feedback you give to people. Positive reinforcement can be much more motivating.
POINT #1 of the BOM: don’t keep the fear of making a mistake keep you from trying something, but…
POINT #2 of the BOM: don’t let negative feedback be the only feedback you give someone. Don’t take for granted all the good things they’ve done, whether it’s your spouse, co-worker, etc. Praise them for that. Don’t just correct them when they make mistakes.