F3 Knoxville

Tag: Honeydew

[f3knoxvillemain] King Builder (Convergence)

AO: f3knoxvillemain
Q: Tinker Bell-GTE Trainer (STL) , Motorboat (Indianapolis)
PAX: Blindside, Waxjob, Shuttlecock (Riley Brady Parmer), Rep Sleepy, Commission, P3, Z-Pack, Steam, skewer, Spellcheck, Single (Ryan Chambers), Brick, Tenderfoot, slappy, Gmail, Borg, The Situation, Maxime – Pittsburgh, Nubbins (F3 Muletown), Kodak (Joe Beach), Uncle Rico (Naperville), FixerUpper, Lizzy, CRISPR, F3 Pluto ( Hugh Nystrom), Tropicana, Charmin (John Willis), Pac-man, Stitch, Snitch (Cory Beilharz ), OnStar, Swimmies (Nathan Chesney), Duggar, Choir Boy, Betty, Voodoo, Smoked Pickle, Grandslam, Einstein, Lilydipper, Pusher, Guppy, Guardrail, Median, Mermaid, KickFlip, Cheatsheet, Utah, Toretto, Honeydew, Tonka, Pom Pom (Grayson Vaughn), Eliza, Ribbed, I-Beam, Mathlete, Cart Girl (John Sadler) (Chatt, TN), Swanson, Abort (Jeremy Loftis), Dumpster Dive, Anchorman, Humper ( Sam Hartness ), David Wood, Bones, Rooter, scratch & win, full moon,, Ike
FNGs: 1 Ike
COUNT: 89
Kingbuilder
Q: Tinker Bell Bones Motorboat
Warm Up: Mosey to the base of Picket’s Charge
Thang 1:
Get Right-Fatigue makes a coward of us all
-Bones led a series of up and down the hill with Bomb Jacks, Burpees, Monkey Humpers
-Live Right-When in charge, take charge
-Motorboat led standard F3 exercises IC emphasizing staying together as a team and the importance of cadence
-Lead Right-Leaders build leaders
-Tinker Bell led 4 corners with exercises of No cheat merkins, no surrenders, and get ups. Guppie was tasked and taught to lead the group in SSH and 6ct burpee IC
-AAR process
-Leave Right-Virtuous leaders work themselves out of job
-Guppie taught Pusher to lead SSH and Burpees IC
-AAR process

Mosey back to flags

The COT was the Nant’an change from Kickflip to Mermaid.

BurPlease, may I have another?!

AO: shamrock
Q: Stitch
PAX: Anchorman, slappy, Curveball, Mermaid, Eliza, Honeydew, Commission, Toretto, Crawlspace, Gringo
FNGs: None
COUNT: 11
WARMUP:
Cherry Pickers
Moroccan Nightclub’s
SSH
Imperial Walkers

THE THANG:
Mosey to the Football field

10 Burpees on the field at every field corner and when back to the start, 5 Burpees for each lap (Total = 100).

One lap through the Bleachers

Pull off for 50 Tricep Dips on the wall next to the bleachers.

Mosey to The Statue for Flutter Kicks, Derkins, Urkins, and Freddy Mercuries

Mosey to CMUs. Every PAX to do 25 OHP, 25 Curls, 25 Bench, 25 Curls

Mosey to COT for Hello Dolly, Heels to Heaven and 1 minute Plank.

ANNOUNCEMENTS:
GTE Convergence tomorrow at 6:30 (Asylum). Nant’an Flag handoff.

COT:
I have a framed print in my living room. A few years ago, an acquaintance of mine who owned a print shop had created a bunch of these for the church to distribute as gifts to the congregation. I thought it was cool and catchy at the time, and so I had it framed. Just the other day, I passed by it and read the words again. This time, it just struck me in a different way. In a very enlightening and hopeful way. I don’t exactly know who the author is but here’s what it says:

“Who you are & WHO YOU ARE NOT
IS UNIQUELY DESIGNED to offer
Christ’s Life to THE WORLD.

How YOU ARE GIFTED &
HOW YOU ARE not GIFTED-
THIS IS DESIGNED FOR HOW YOU’RE TO MAKE CHRIST KNOWN TO THE WORLD.

What YOU POSSESS &
WHAT YOU DO NOT POSSESS
IS UNIQUELY DESIGNED TO MAKE HIM KNOWN.

What you CAN DO & what
YOU CANNOT DO IS HIS
DESIGN TO MAKE HIMSELF KNOWN THROUGH YOU.

You are UNIQUELY DESIGNED to offer Christ
AND IT IS YOUR LACK (who you are not, what you don’t possess, what you can’t do) THAT IS THE MOST POWERFUL PART OF THE STORY.

THAT’S the GOSPEL!”

It’s hard to add to that. Embrace the man you were created to be, with all of your gifts and brokenness. It’s not about your resume and as we learn, it’s really not about us. It’s all His!

Isaiah 40:8 – The grass withers, the flower fades, but the word of our God will stand forever.

I hope that is encouraging as you leave here today.

Easy Pea-sy

AO: shamrock
Q: Tinker
PAX: Honeydew, Curveball, Toretto, Mermaid, Anchorman, Band Camp, Stitch, LeBling, slappy, Caveman, Pom Pom (Grayson Vaughn), Twitch, Candy Striper
FNGs: None
COUNT: 14
Warm up:
10 side straddle hop
Mosey circle
High knees
But kickers
Side shuffle facing in
Side shuffle facing out
Run in place
5 sit-up 5 push 5 squat / fast / slow
Cherry
Down devil dog
Cobra
Michael Phelps
Stretch on your own

The Thang
Mosey to parking lot
Out and backs
Squat jump- 10, 20, 30, 40
Ballz to the walls
Push up- 10, 20, 30, 40
Lt Dans
Burpee- 5, 10, 15, 20
Monkey humper 10, 20, 30

Homage to Chesty Puller (max set pull ups)

Mary:
Plank

Announcements:
GTE
Convergence
Flag hand off
Canned goods

CoT :
Jesus said come to me all you who are weary and heavy laden and I will give you rest…I trust the man who died for me and then brought himself back to life

What weighs on us in life? any number of problems in life: family, work, health, relationships, addictions, debt, inadequacy, pressure to lead a family. Your burden is different from mine, but we all have burdens.

How do we bring these to Jesus?

Psalm 13
“How long, Lord? Will you forget me forever? How long will you hide your face from me? How long must I wrestle with my thoughts and day after day have sorrow in my heart? How long will my enemy triumph over me?

Look on me and answer, Lord my God. Give light to my eyes, or I will sleep in death, and my enemy will say, “I have overcome him,” and my foes will rejoice when I fall.

But I trust in your unfailing love; my heart rejoices in your salvation. I will sing the Lord’s praise, for he has been good to me.”
‭‭Psalms‬ ‭13‬:‭1‬-‭6‬ ‭NIV‬‬

CAK hill ruck

AO: shamruck
Q: Eliza
PAX: Snaggletooth (Elijah Tafao), Honeydew, Anchorman, Shuttlecock (Riley Brady Parmer), Mermaid, Eliza, Fabio (Joe Hamilton), Tailhook, Booster
FNGs: None
COUNT: 9
Some runners and Ruckers made their way over to CAK and back.

Get up early like Mary Magdalene and come out. You’ll never know what you’ll miss.

Dumb stuff with your friends

AO: shamruck
Q: Lizzy
PAX: KickFlip, Shuttlecock (Riley Brady Parmer), Steam, The Situation, Mermaid, Honeydew, Anchorman
FNGs: None
COUNT: 8
WARMUP:
Walk with rucks one lap

THE THANG:
Start at first light pole and walk down the hill, then backwards up the hill. 5 squats and 5 lunges at the top then walk to next light pole. Wash and repeat to the end of the road. 40, 60, 80lb sandbags.

Walk another lap then sandbag bear crawl 3x. Walk another lap, sandbag Indian run to ao

MARY: stretching with Steam

ANNOUNCEMENTS: lots of events coming up

COT: we push each other in it work outs, but are we applying the same effort in our work, family, and other daily tasks. Effort should be perfect not chasing perfection