F3 Knoxville

Tag: Honeydew

Chisled Up

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AO: shamrock
Q: Mermaid
PAX: slappy, Squatter, Eliza, Baby Boomer, Mermaid, Anchorman, Flower Pot, LeBling, Crawlspace, Honeydew
FNGs: None
COUNT: 10
WARMUP:
SSH
Cherry Pickers
Plank to Sunners Stretch
Tempo Merks
Tempo Squats
THE THANG:
Mosey to CMU pile
Tabata circuit workout, 50 seconds on, 10 seconds to rotate
Station 1: hammer and chisel CMU’s to clean them up
Station 2: Merkins
Station 3: Squats
Station 4: Lunges
Station 5: BBS
Station 6: Chisel or carry blocks

We cleaned up about 25 blocks and moseyed back to the flag.
MARY:
Pickle Pounders
Heels to Heaven
Pickle Pointers
We did each 10 times, then 9,8,7,6,5,4,3,2,1
followed by some stretching as time expired
ANNOUNCEMENTS:

COT:
We talked about anger, and I shared a personal story about my issues with anger. It was based on a reminder from Borg in this message below.
Borg posted this in the 3rd F channel today, and as someone who has struggled with anger in the past, I thought this as worthy to share here.

Emotion and logic create a spectrum. A man must prepare for his anger by knowing that the more emotional he is, the less likely it is that he is thinking logically. That is a fact. A man who accepts that fact is better able to push aside the emotion (which is difficult, but entirely his choice from within himself) and listen to hard words (from outside of who he is) even when he is really pissed off. The Bible shares some “wisdom without ideological borders” on this: The verse from James, below, speaks for itself. I would guess that we all can look back on a time we can’t fix where we let our anger do the walking and the results were not good.
“You must all be quick to listen, slow to speak, and slow to get angry.” James 1:19
For the verse below, if you don’t believe in sin, listen to the ancients, who I used to sit with at the city gates. They would tell me,
“When you are angry, do not be a jackass.” (They knew me so well.)
The Bible phrases it differently.
“In your anger do not sin.” Ephesians 4:26
Simple to write, but not easy to execute well. That is one reason we do hard things together, so we get better together.

Old Faithful in Reverse

AO: shamruck
Q: Mermaid
PAX: slappy, Anchorman, The Situation, Honeydew, Oscar Meyer, Eliza, Mermaid, Dumpster Dive, Mayberry
FNGs: None
COUNT: 8
We took a lap while waiting for Eliza. We then did the CAK loop in reverse. We talked about this passage below in the COT.

Here is an excerpt from the Q Source.
While I write from the Christian perspective (because that is what I have come to believe), it is not my intent here to proselytize. The QSource does not prescribe any particular religion, but rather that a man must have some kind of belief system to Accelerate his Faith. By Belief System, we mean the conviction that there is a supernatural governing force outside of oneself that provides an ordered explanation for our existence and delivers consequences for the violation of that order.
In support of that contention, let’s recall a few core concepts of the QSource. A Leader is a person who is able to influence other people to Move to Advantage. Movement is action taken to further Purpose, and Advantage is a superior circumstance achieved by that Movement. Leaders are Disruptive in that they cause a disturbance to a Group’s Status Quo by first visualizing an Advantage and then articulating it to the Group’s Members so persuasively that they begin to Move toward it.

Start mulching

AO: shamruck
Q: Eliza
PAX: Mermaid, Base Salary, Lizzy, Eliza, Honeydew, Flower Pot
FNGs: None
COUNT: 6

THE THANG: rucked the dogs through gulf park and back

COT: what mulching do you need to be doing regardless of the reward at the end?

Shamrock-Crescendo

AO: shamrock
Q: Anchorman
PAX: Lizzy, Crawlspace, slappy, Waxjob, Mermaid, Anchorman, Dumpster Dive (Brad Burnette), Flower Pot, Honeydew, Stitch
FNGs: None
COUNT: 10
WARMUP:
Tie fighters
Run in circle, butt kick, high knees
Cherry pickers
Neck roll
Cobra / Down Dog
Pickle pointers

THE THANG:
Abs / Arms / Legs

25 – LBC single
25 – chest press
25 – CMU squats

50- LBC single
50 – chest press
50 – CMU squats

25 – windshield wipers
25 – tricep dips
25 – CMU Toe Merkins

50 – windshield wipers
50 – tricep dips
50 – CMU Toe Merkins

25 – Slow Freddie’s
25 – Curl presses
25 – Speed Skaters single ct

50 – Flutter Kicks
25 – Curl presses
50 – Speed Skaters single ct

Mosey to practice field and run suicides with a buddy to help push each other. Must stay together. We did every 10 yard line.

MARY:
Dealer’s choice

ANNOUNCEMENTS:
Pray for Lizzy’s stepdad Ralph who is battling stage 4 cancer.

COT:

Psalm 107

Thus is a great chapter to study. It shows the progression of the human race and how followers of God will fall into sin or go through a hard season in life, cry out to God, he listens and reacts. Then we should follow up with praise and worship even when the outcome is not according to our will.

I challenge you to read the whole chapter and spend time asking God to reveal moments in your past or present that he wants you to reflect on. Write it out. Tell him how dark and hard it was. Document where you heard or felt God’s presence in that even if it was 20 years later when you felt redeemed by God.

Communication Failure

AO: shamruck
Q: Eliza
PAX: Mermaid, slappy, Tonka, Flower Pot, Honeydew, The Situation, Eliza
FNGs: None
COUNT: 7

THE THANG: we rucked until the storm came and then went to Dunkin

COT: Communication is important. It can be difficult. Be clear and concise and talk openly and directly. Be willing to engage. Be willing to accept advice. Be willing to say you’re wrong.