F3 Knoxville

Tag: High-Heels

Trifecta + Bonus

AO: asylum-daybreak
Q: Steam
PAX: Brick, Bookman, Jumbo(Carter Dickens), Tropicana, Mia (Max), Mermaid, Eliza, Drum Major, Cart Girl (John Sadler) (Chatt, TN), Lilydipper, lebowski, Qbert, Pele (Jon Lindberg), Snitch (Cory Beilharz ), High Heels, Grandslam, Dain Bramage (Will Olson), Crawdad (Robbi Dickens), 0
FNGs: 1 0
COUNT: 19
WARMUP
– 6-Count Burpee: 10×4
– SSH: 12×4
– Mountain Climber: 14×4
– Merkin: 16×4
– Morrocan Night Clubs: 18×4
– LBC: 20×4

THE THANG
(1) Rings of Power
– 7s
– Merkins (bottom)
– Squats (top)
– 6:1, 5:2, 4:3, 3:4, 2:5, 1:6
– 6 Merkins first
– Run the inner ring

(Mosey to Muscle Beach)

(2) Muscle Beach
– Modified Murph
– 50 pull-ups/chin-ups
– 100 merkins
– 150 squats

(Mosey to Isengard)

(3) Isengard
5s
– Wall: Incline merkins
– Wall before pavilion: Box jumps/step ups
– Bear crawl up the green
– Run back down the stairs

(Mosey to the new AMP)
– 10 incline merkins
– bear crawl up to the next level
– 10 decline merkins
– crawl bear to the next level
– 10 incline merkins

(Mosey back to the flag — taking the two rucks from Eliza and Mermaid – switching between men along the way)

MARY
– Cherry-pickers
On The Curb / Down + Backs
– Karaoke
– Rockette/Zombie 1/2 way down – slow mosey the rest of the way and back
– 25%
– 50%
– 75%
– 100%

ANNOUNCEMENTS
– Lilydipper is apparently the new interim AOQ – congrats! A true Vol.
– Q101 at bluegrass-pm-otb on 8/14 led by me and Pele (Jon Lindberg).
– 9 Year Anniversary coming up in November – more details to come, but if anyone wants to be part of the leadership and planning team – DM me.
– qsource-ao tomorrow morning at 0600 at the HGTV Overlook
– Borg is on Q
– Q-3.3 — Trust (Reliance Between Team Members)

COT
open.substack.com/pub/danhenson/p/the-white-space-between-the-notes?r=392uga&utm_campaign=post&utm_medium=web

Three A’s and an F. Known as “four notes that changed the world” according to many scholars, or also known as the beginning to Beethoven’s Fifth Symphony. We’ve all heard it. We know it.
– Yesterday, my wife and I had the opportunity to connect with other life group leaders within the Young Adults ministry at Fellowship, and listened to Brent Crenshaw teach for a few moments. Something he said stuck out to me:
– “It’s the white space between the notes that help make the music.”
– It had never occured to me that the white space in between the notes help establish the necessary spacing in order for the composition to go smoothly. No one really ever pays attention to the white space between the notes, becuase it’s all about the notes and how they come together.
– But without the white space between the notes, the Fifth would probably sound like 30-40 minutes of notes rear-ending each other in a never ending crash. Chaotic.
– Things are happening between the notes (like space/time/rest), but we just don’t see it or forget the importance that the white space between the notes holds.

Don’t negate the work God is doing in between the big things in your life. Sometimes, it is in the quiet space in life that God speaks the loudest. It’s been true for me. With the guidance and help of the Holy Spirit, the work that is done in the white space between the notes should not be dismissed or looked over. Keep at it. Don’t give up. In other words, stay the course, keep the faith, and fight the good fight. Take this truth and run with it today!

Posterior Endurance

AO: the-equalizer
Q: Madoff
PAX: Smithers, High Heels, Snitch (Cory Beilharz ), Cheney, Ice Cold, Ribbed, Stripped
FNGs: None
COUNT: 8
WARMUP:
20 SSH
Hands up High Knees x10 (4-count)
Crossover Knee Taps x10 (4-count)
Crossover Heel Taps x10 (4-count)
10 Rockettes
Mozy to Smokehouse to collect CMUs

THE THANG:
50-40-30-20-10 KB Swings
Run down the driveway to parking (~100 yards) and do 10 merkins between sets

11s
1. Seated Pike Ups – Up and Overs
2. Pike Jacks – American Hammers
3. Georgia Cheerleaders – BBS
Return the CMU’s

MARY:
Ring of Fire Merkins starting at 4
Ring of Fire Squats starting at 3 (hold squat)
2 Knoxville Cherry Pickers

ANNOUNCEMENTS: Check for newslettter and new email comz email

COT: Continuation of the forgiveness discussion we’ve had about my loaning money to a neighbor. He paid me back unexpectedly. This brought to my heart that i had not really forgiven him and I needed to. He needed my help, I could help, and I should be thankful for that and have no resentment. Still working on having a very human reaction, but we should aspire to the virtue or true generosity and forgiveness.

Stairs and CMUs

AO: thequacken
Q: Z-Pack
PAX: FixerUpper, Glamper, High Heels, Brick, Tenderfoot
FNGs: None
COUNT: 6
WARMUP:
Windmill Stretch IC
Cherry Pickers IC
Baby Arm Circles IC
Michael Phelps IC
Merkins IC
Squat and Reach IC
Mountain Climbers IC

THE THANG: Stairs and CMUs
Using Tabata Timer work – 45 sec, rest 15 sec
1. CMU OH Press
2. CMU Curls
3. Decline Merkins
4. Flutter Kicks while pressing CMU
5. Lungs while holding CMU, or squats (for Glamper)
6. CMU Rows

Then we found a flight of stairs to ascend and descend 5x.
Then we repeated the 6 set CMU workout.
Then we found another flight of stairs to ascend and descend 5x.
Then we repeated the 6 set CMU workout.
Then we quit because we were out of time and we were hot and tired, except for Fixer who was fine.

MARY:
nope
ANNOUNCEMENTS:
sorry, no, but the Uncovered convergence was awesome. It’s was my 2.0 Trip’s favorite workout.

COT:
The power of Prayer. After this weekend’s assassination attempt on Trump, I thought the best reaction to the current political upheaval in our country is to pray. There is power in prayer. The political temperature in our county is running red hot, and it needs to cool down. I believe there is power in prayer, and I shared the story of Hezekiah in 2 Kings 20. Hezekiah followed God fairly well, and when he was told by the prophet Isaiah that he was about to die, Hezekiah prayed vehemently that God would allow him to live. Based on Hezekiah’s earnest prayer, God spared him and allow him to live 15 more years. He changed God’s mind. Let us pray for God’s mercy and grace on the USA.
2 Chronicles 7:14
if my people who are called by my name humble themselves and pray and seek my face and turn from their wicked ways, then I will hear from heaven and will forgive their sin and heal their land.

The Last Q (of my 20s)

AO: asylum-pm
Q: Steam
PAX: Windex, Brick, Lizzy, Kung Blue, High Heels, Drum Major, Tenderfoot, Pusher, Pele (Jon Lindberg), Colonel (Alex Wallace), Switchhitter (Tony)
FNGs: None
COUNT: 12
WARMUP
– SSH: 20
– Squat: 20
– BAC (F): 20
– BAC (B): 20
– Merkin: 20

THE THANG
(Mosey to the roundabout on the right side of the Coliseum)

(1) 20s Part 1
– 2 POC: roundabout + big tree around the corner
– 5 Xs — 20 reps each (1ct) = 100 total reps
– Ping pong style
– Xs (on notecards)
– Dips
– Star Jacks
– Incline Merkins
– LBCs
– Decline curb squats

(Mosey across Orchard Street)

(2) The Triangle of Power (facing the water)
– POC: Shaded tree, open chapel, front of the superbowl
– Shaded Tree: 20 Mountain Climbers (2ct)
– Run counter-clockwise
– Open Chapel: 20 Plank up/downs (4ct)
– Run counter-clockwise
– front of the super bowl: 20 BBS
– Run counter-clockwise
– Only do this 1x

(Mosey to the bottom of Picketts Charge)

(3) Up + Over
– 2 POC: Base + BSIA Lookout
– Base: 10 man-makers
– BSIA Lookout: 10 man-makers

(Mosey back to the flag)

MARY
– 30 seconds of stretching

ANNOUNCEMENTS
– Summer Convergence: UnCOVEred on 7.13.24
– Check out the uncovered-summer-convergence channel for more info

COT
Reflecting on my 20s and F3’s role in my life

This is my last day in my 20s. Over the past decade, my life has changed and evolved drastically. Some of the big, definitive things that come to mind from this decade for me are (in no particular order):
— Graduating college
— Graduating the Knoxville Fellows thanks to G-6
— Finding F3
— Going through an excruciating coming out of Egypt season
— God calling me back to sonship and inviting me to be loved by Him and accept His grace and mercy
— Losing friends
— Losing family members
— The hardcore pursuit of the military and the mourning of that season and fight coming to an end
— Professional flailing
— The global pandemic
— Going through severe depression and isolation
— Investing into lies vs. truth
— Addiction
— Redemption
— Restoration
— Finding friends that I can call brothers
— By the grace of God, creating a new family with my wife Megan
— Waged a brutal war against my flesh
— My hard-heartedness slowly being chiseled away
— Re-introduced to what a healthy family can look like
— Being baptized
— Coming to the understanding that even though I left turned away from God in countless ways, He never turned away from me

Verses
– 2 Timothy 4:17 — But the Lord stood by me and strengthened me, so that through me, so that I might fully preach the word and all the Gentiles might hear it. So I was rescued from the lion’s mouth
– This is where my name comes from — God rescuing Daniel from the lions’ mouth in Daniel 6 in the Bible
– If you let him – He will stand by you, strengthen you, and equip you with everything you need – even if it doesn’t feel like it sometimes

– 1 Corinthians 13:11 — When I was a child, I spoke like a child, I thought like a child, I reasoned like a child. When I became a man, I put aside childish things.
– In many ways I still feel like a child
– In many ways I feel like a man
– In every way I still need to rely on God and that He truly is a good, good father. I’ve got nothing else.

I’m so grateful for all of you, and for F3. The gift it has been in my life for 8 years has defined, shaped, and molded me into who I want to be going into the next decade and beyond. Thank you all for being a part of this journey with me.

Challenges

AO: asylum-pm
Q: Rooney(Carl Whipple)
PAX: Drum Major, Pusher, Crash Dummy, Brick, Pele (Jon Lindberg), Rooney(Carl Whipple), Welch’s, Dr Phil, High-Heels, Lizzy, Shogun
FNGs: None
COUNT: 11
WARMUP:
20 4-ct SSHs, Windmills, Baby arm circles, Merkin Jax (4 sequence)

THE THANG:
Mosey to overlook steps.
Dora’s – Partners complete exercises while taking turns running around loop: 100 Am hammers, 150 LBCs, 200 SSHs

Mosey to field below. 4 cones in rectangle. Exercise at each cone. First round 5, 2nd round 10, 15, 20, 15, 10, 5. Getting to next corner with Broad Jump Burpees on short sides and Bear Crawls on long sides. Exercises: Big Boys, Squats, Merkin Jax (1:4, 2:8, 3:12, 4:16, 3:12, 2:8, 1:4), Hello Dollys (2 count).

Completed about 4 rounds before moseying back to AO.

MARY: Tempo Squats, Monkey Humpers, and stretches to finish up.

ANNOUNCEMENTS:

COT: Shared challenges of past few years at work and taking on a new position (Gap Creek). “Challenges are gifts that force us to search for a new center of gravity. Don’t fight them. Just find a new way to stand.” —Oprah Winfrey