F3 Knoxville

Zero running

AO: dogpound
Q: Bartman
PAX: Mayberry, Lightweight, Einstein, Pew-pew, Windex, Trunk (Seth Knisley), Junk (Sam Yoakum)
FNGs: None
COUNT: 8
WARMUP: normal stuff

THE THANG: no running. Various forms of travel…do exercise when you get there.

MARY: yes

ANNOUNCEMENTS: July 8 flag handoff

COT:

““If anyone comes to me and does not hate his own father and mother and wife and children and brothers and sisters, yes, and even his own life, he cannot be my disciple. Whoever does not bear his own cross and come after me cannot be my disciple. For which of you, desiring to build a tower, does not first sit down and count the cost, whether he has enough to complete it? Otherwise, when he has laid a foundation and is not able to finish, all who see it begin to mock him, saying, ‘This man began to build and was not able to finish.’ Or what king, going out to encounter another king in war, will not sit down first and deliberate whether he is able with ten thousand to meet him who comes against him with twenty thousand? And if not, while the other is yet a great way off, he sends a delegation and asks for terms of peace. So therefore, any one of you who does not renounce all that he has cannot be my disciple. “Salt is good, but if salt has lost its taste, how shall its saltiness be restored? It is of no use either for the soil or for the manure pile. It is thrown away. He who has ears to hear, let him hear.””
‭‭Luke‬ ‭14‬:‭26‬-‭35‬ ‭ESV‬‬

CMU work

AO: dogpound
Q: Mayberry
PAX: Lightweight, Pew-pew, Bookman, Einstein, Mayberry, Aladdin
FNGs: None
COUNT: 6
WARMUP: :white_check_mark:

THE THANG: :white_check_mark:

MARY: :white_check_mark:

ANNOUNCEMENTS: None

COT: :white_check_mark:

Fun Farm Friday Wall Ball Edition

AO: the-farm
Q: Einstein
PAX: Lightweight, Mayberry, Pew-pew
FNGs: None
COUNT: 4
WARMUP:
SSH, LBAC, Tempo Squats, Tempo Merkins, Downward Dog Cobra, Runners Stretch

THE THANG:
Wallball, losers of each point do the work. Did burpees, Squats, CDD, Monkey Humpers, Merkins, Bobby Hurley

MARY:
Suitcase, Side Crunch, Pickle Pounders

ANNOUNCEMENTS:

COT:
Borders are important, especially your personal border. Be careful what you let enter your mind. If it’s pleasing to God, feed it. If it’s not, deport it.

Saturday Cone Beatdown

AO: bigball
Q: vanilla
PAX: Magic Mic (Jarrett Woodall), Duggar, Passport (Ryan Matthews), Pigskin (Gwinnett Region), Neon, Lightweight
FNGs: None
COUNT: 7
WARMUP: SSH, Arm circles, tempo Merks and squats, Willie mays Hayes, imperial walkers

THE THANG:
L&N Coupon Pile

1min each
Curls
Triceps
Front Raises
Goblet Squats
Reverse Lunges
Kettlebell Swings
V Ups
AmHam
Planks Jacks
MT Climbers

Return Coupons

Cone Shuttle Runs
1st Cone – 5 reps
2nd Cone – 10
3rd Cone – 15
4th Cone – 20

10 reps of second exercise at Start cone

Rd 1: Merkins and Big Boys
Rd 2: Shoulder Taps and LBCs
Rd 3: Iron Mikes and Leg Lifts

MARY:

ANNOUNCEMENTS:

COT:
All of us are creatures of a day; the rememberer and the remembered alike. All is ephemeral—both memory and the object of memory. The time is at hand when you will have forgotten everything; and the time is at hand when all will have forgotten you. Always reflect that soon you will be no one, and nowhere.
– Marcus Aurelius

Tomorrow is also Pentecost. Birth of the church. We are creatures of a day and creatures of eternity.