F3 Knoxville

Tag: Lightweight

Shamrocked

AO: the-farm
Q: Einstein
PAX: Lightweight
FNGs: None
COUNT: 2
WARMUP:
Usual

THE THANG:
Starting from the center of the bball court, we did 3 ct burpees and 17 ct of an exercise, and then looped around one corner of the lot and back to center to do the work again. Did this around all four corners of the lot giving us our Shamrock. To make it even more fun we did Leprechaun Leaps (skipped) on and off the court.

Did Merkins, Squats, LBC, Dry Docks, Twinkle Toes

MARY:
Hollow Rocks, Side Crunch, Heals to Heaven

ANNOUNCEMENTS:

COT:
We learned about St Patrick, and that after being kidnapped by Irish Raiders he was enslaved for 6 years by them. During that time found Christianity, escaped, and then trained as a priest. He returned to Ireland where he was enslaved to do mission work.

He’s credited with spreading Christianity across Ireland in the 5th century, a time when the island was mostly pagan, baptizing thousands , ordained priests, and established churches. Patrick died on March 17, around 461. That date became his feast day.

4 Square Pie

AO: the-farm
Q: Choir Boy
PAX: Lightweight, Einstein, Bartman, Choir Boy
FNGs: None
COUNT: 4
WARMUP: Da usual

THE THANG: 4 square at the circle 9 light poles up the Big Loop, so we bear crawled from one pole to another, did 10 dips at the table, lunged to the next pole and did 10 merkins, frog jumped to the next pole, high knees to the next pole, butt kickers to the next pole, karaoke one way to the next pole, karaoke the other way to the next pole, fellowship moseyed to the next pole.

The rules: no spiking, must hit underhand, must let it bounce. Any violation = 10 burpees. The circle made the squares pie-shaped. Do 10 reps of the exercise listed in the pie for the person who was knocked out during that round. The king pie was merkins, the queen pie was squats, the knight pie was CDDs, and the peasant pie was LBCs.

FYI, Lightweight is a secret 4 square master. We also learned that his favorite animal is a koala bear, his favorite movie is Crash, and he loves staying in hotels.

MARY: Plank for 1 minute

ANNOUNCEMENTS: Haw Ridge

COT: Take time with your family this spring break or whatever you have going on because the days are long but the years are short.

Light pole suicides

AO: the-farm
Q: Bartman
PAX: Einstein, Aladdin, Lightweight, Choir Boy
FNGs: None
COUNT: 5
WARMUP: yes

THE THANG: suicides between light poles. 5-10-15-20 reps of burpees, merkins, squats, lbc’s.

MARY: no

ANNOUNCEMENTS:

COT: Remain confident in your decisions in spite of difficult situations.

Tuesday Feb 25, 2025

AO: dogpound
Q: Madoff
PAX: Lightweight, Mayberry, Earmuffs (Dan Studt), Einstein, Bartman
FNGs: None
COUNT: 6
WARMUP:
20 Rockettes
10 Tempo Squats
10 TN Rocking Chairs
10 SSH
10 Plank Jacks
10 Little Baby Arm Circles Forward and 10 Backwards

THE THANG:
Tabata – 20 secs work 10 secs rest x8
1. Jump Squats
2. Freddie Mercury
3. Deep Incline Merkins
4. Toe Taps while leaning back on wall
5. Reverse Lunges
6. Box Cutters
7. Tempo Squats

MARY:
25 Plank Jacks
25 Imperial Walkers
10 Jump Squats

ANNOUNCEMENTS: Check newsletter. Mentioned Escape Haw Ridge and Hardship Hill

COT: Men typically do not get their feelings hurt often, and when they do it’s most likely by someone you love or respect…because you have to care what they think in order for their thoughts to be valuable enough to “hurt” you. Your first response to hurt is likely to be anger or defensive. I challenged myself and the men to try and calmly process the situation and be introspective to see if there is something you need to learn. If someone important to you has something to say you do not like, then the leader must take that information and do something positive with it. It’s hard in the moment to do it, but I think it’s one way we can grow. Gave an example from my life recently.

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.