F3 Knoxville

Tag: Lightweight

Don’t say I didn’t get you anything

AO: the-farm
Q: Einstein
PAX: Lightweight, Pew-pew, Aladdin, Choir Boy
FNGs: None
COUNT: 5
WARMUP:
SSH, LBAC, Knox Cherry Pickers, Tempo Merkins and Squats, cobra and downward dog

THE THANG:
7 of diamonds up to 21 and back to 7

Rd 1 – Rail Rows, Calf Raises, Box Jumps, Coupon Curls

Rd 2 – CDDs, LBCs, Decline Merkins, Coupon Squat Thrusters

MARY:
No time

ANNOUNCEMENTS:
Ice Bears
Escape Haw Ridge

COT:
Genesis 2:15 The Lord God took the man
and put him in the garden of Eden to work it and keep it.

God’s first direction for us was literally
to work and maintain our garden. Sounds easy, but gardens are tough to maintain
and can easily becoming overrun by weeds.

This garden can also be a metaphor for our marriage, where things can get messy and overwhelming quickly.

Ephesians 5:25 provides guidance… Husbands love your wives, as Christ loved the church and gave himself up for her.

As men we need to properly tend to our wives and families by praying for them, cherishing them, and complimenting them. The goal for marriage isn’t avoiding divorce, it’s to love your wife like Christ loved the church and be willing to sacrifice everything for her.

Benjamin’s

AO: the-farm
Q: Einstein
PAX: Choir Boy, Bartman, Pew-pew, Lightweight, Einstein
FNGs: None
COUNT: 5
WARMUP:
SSH, LBAC, Cherry Pickers, Tempo Merkins and squats, Downward dog and cobra

THE THANG:
We ran the loop around the bball court stopping at each corner. First corner 40 reps, next 30, next 20, last 10. Total of 100.

Did Merkins, Squats, Georgia Cheerleaders, Pickle Pounders, LBCs.

To kick it off and in between each of the above, we took a trip around the loop doing 5 burpees at all four corners. In all we accumulated 100 burpees.

MARY:
No time

ANNOUNCEMENTS:
Lightweight wants everyone to join him at a father daughter dance

Escape Haw Ridge

COT:

“Humble yourselves, therefore, under the mighty hand of God so that at the proper time he may exalt you.” – 1 Peter 5:6 (ESV)

Men are often admired for their strength, leadership, and independence. However, true strength in the eyes of God doesn’t come from asserting our own will or proving our might; it comes from submission. Submission to God means trusting His plan over ours, acknowledging our limitations, and leaning on His infinite wisdom and power.

In our daily lives, this means letting go of control: Recognize areas where you’re trying to steer your life without God’s guidance.

Leadership in Christ’s model is also about service. How can you serve your family, friends, or even strangers today in a way that reflects Christ’s love?

Lastly, understand that God’s timing is perfect. Even when you feel powerless or delayed, trust that He is working for your good.

Today, identify one area in your life where you’ve been resistant to God’s leading. Pray for the humility to submit that part to Him. Ask for the strength to wait patiently on His timing and to serve others in humility.

My Wife’s Birthday

AO: dogpound
Q: Madoff
PAX: Mayberry, Lightweight, Aladdin, Bartman, Einstein
FNGs: None
COUNT: 6
WARMUP:
20 SSH
20 Rockettes
20 TN Rocking Chairs
10 Tie Fighters Forward
10 Tie Fighters Backward
Mozy to Rockpile

THE THANG:
4x10reps (wait for 6 each round with a Plank)
Inch Worm Out – 2 Merkins – Inch Worm In – Imperial Walker
Together Run up hill 15 wide rail merkins and run down hill

4×10 reps each
L Sit Passover
L Sit Seesaw Press
Together Run up hill 15 wide rail merkins and run down hill

4×10 reps each
Kneeling Passover
Kneeling Seesaw Press
Together Run up hill 15 wide rail merkins and run down hill

11s
Step Ups with Rocks – Alt curls with static hold

MARY:
25 flutter kicks
10 suitcase crunches
Something Mayberry did
15 GA Cheerleaders

ANNOUNCEMENTS:

COT: read Jeremiah 29:11 and shared that birthdays are a good time to reflect on what’s been accomplished and what you want to still do. Also discussed that we tend to overestimate what we can accomplish is a short time and greatly underestimate what can be accomplished longer. So please look at any hardship through the lens of the last several years vs minutes, hours, or days. It will help you recognize that there’s a process happening and right now you might just be at a hard point.

Blackout Game

AO: the-farm
Q: Einstein
PAX: Lightweight, Bartman, Choir Boy, Aladdin, Einstein
FNGs: None
COUNT: 5
WARMUP:
SSH, Arm Circles, Cherry Pickers, Tempo squats and merkins, downward dog and cobra

THE THANG:
Divided into two teams
Roll a dice labeled with 0, 1, 1, 2, 2, 3
Whatever you roll, run that many light posts and do 20 ct of the exercises
Yes, if you roll the same number you keep doing it.
Win by completing each number.

Exercises
Rd 1 Suitcase, bench dips, squats, merkins
Rd 2 American Hammer, Box Jumps, Twinkle Toes, CDDs
Rd 3 Pickle Pounders, incline merkins, monkey Humpers, Georgia Cheerleaders

MARY:
No time

ANNOUNCEMENTS:
Escape Haw ridge

COT:
In a world full of randomness people overestimate their ability to predict events. Just when we think we have it figured out, something unexpected happens. How we handle ourselves in these moments is critical. You can either let it defeat you, or embrace that it’s God’s plan for you. Choosing God’s path will positively shape your character.

Jeremiah 29:11
For I know the plans I have for you, declares the Lord, plans for welfare and not for evil, to give you a future and a hope.