F3 Knoxville

Tag: Lil’ Spice (Chad Crawford)

The Long Haul II

AO: juco
Q: Guardrail
PAX: 5K (Derren Burrell), Lil’ Spice (Chad Crawford), Booster (Les Fout), Plaque (John Baxter), Butterknife, Waffles (Pedro Da Silva), Wanderer, Miss Fire, Po-Boy (Travis Dupre), Fetch (Joel Moran)
FNGs: None
COUNT: 11
WARMUP: SSH, Cherry Pickers, WIndmills
THE THANG: replay of f3knoxville.com/the-long-haul/ Made it further this time. You all make me better, thank you.
MARY: Burpee, squats, Flutters, BBS, Pickle Pounders superman
ANNOUNCEMENTS: Not too late to sign up for Forg3. Sept 22. Flag handoff to slappy at Shamrock end of the month.
COT: On this 22 anniversary of Sept 22, know what matters. Terrorism stories at our core because it shows how little control we have. It makes us face our fears, straight to our fear of death, but In Christ’s, we do not have to fear
“Examine yourselves, to see whether you are in the faith. Test yourselves. Or do you not realize this about yourselves, that Jesus Chris is in you? — Unless indeed you fail to meet the test!” 2 Cor 13:5
1) It’s yourself, not others.
2) It’s worth the time to get this right. Of utmost importance.
3) Jesus is in you. If that is so – you’ll be different than you used to be – different than you want to be – different than society will tell you. You don’t have to fear.
The Holy Spirit is powerful, awesome and available. Don’t ignore Him

All the Smells

AO: juco
Q: Guardrail (Brandon Brown)
PAX: Mailbox (Chip Keim), Noodles (Brian Solmonson), Carhop (Nick Axon), Lil’ Spice (Chad Crawford), Fetch (Joel Moran), Commission (Adam Wilson), Hallmark
FNGs: None
COUNT: 8
74° 100% humidity
WARMUP: SSH, Windmills, TiChi Warrior, Cherry Pickers, Tempo Merkins
THE THANG: Aug Metric. 1.5mile run, max bbs in 1 min, max pull ups, max merkins in 1 min, Max burpee in 5 min.
MARY: No time
ANNOUNCEMENTS: Shovelflag handoff Sept 1 and 5
COT: Today, I need to talk to you about a serious topic, I need to talk to you about how you smell. Specifically, how you smell after being here.
Does being out here change the way you smell to God?
Before I get into that question, 3 things about odors
1) There is no denying it’s real, but you can’t see it.
Remind us there are senses we have that we don’t use all the time, but show us a reality we often miss. Don’t miss the fact that there are realities we can’t see. Use the spiritual sense God gave you to experience Him and the spiritual realm.
2) Smells invoke emotional responses
Nose, Absorb into blood> Olfactory Bulb: Sort smells> Olfactory Cortex: Identify smell. It helps you recognize if you’re smelling a flower, Butterknife, or unwashed gloves.> Hippocampus: This is a really important area for memory. It’s like a librarian in your brain that helps store and organize memories. When you smell something, the hippocampus can help connect that smell to past experiences or memories, making smells a powerful trigger for recalling memories.> Which is right next to and part of your: Amygdala: This part is in charge of emotions and feelings. Smells can evoke strong emotions and reactions because the amygdala connects them to past experiences. That’s why certain smells might make you feel happy, relaxed, or even nostalgic.
God uses smells and memories to bring us emotion, joy, sadness, longing. Realize this and lean into it. Don’t be afraid to experience all the emotions.
3) You can get so used to a smell you don’t even notice it anymore – but you still stink
On the good things in life, don’t get so used to the amazing access we have to God in Prayer or through free, immediate access to his Word. Or freedome to worship or meet here. Enjoy the “smell” of your spiritual life. God has blessed us beyond measure.
4) Everyone has a smell. What do you smell of? Selfishness or selflessness? Joy or Despair? Hope or Hopelessness? You may have to ask a brother to get the honest answer.

2 Cor 2: 15 For we are to God the pleasing aroma of Christ among those who are being saved and those who are perishing. 16 To the one we are an aroma that brings death; to the other, an aroma that brings life.
Phil 4:18: walk in the way of love, just as Christ loved us and gave himself up for us as a fragrant offering and sacrifice to God.
Check your heart, make sure you are spending your days in a way that is an offering to God.

Juco Uno ’23

AO: juco
Q: Wanderer (Dave Staab)
PAX: Windex, Wanderer (Dave Staab), Guardrail (Brandon Brown), MessyHobbs, Waffles (Pedro Da Silva), Incoming (Rodney Pointer), Jonathan Woodall (GUMP), Lil’ Spice (Chad Crawford), Sparkler (Brian Pitstick), Booster (Les Fout), rumblestrip
FNGs: None
COUNT: 11
WARMUP:
– Abe Vigoda
– Cherry Pickers
– SSH
– LBAC forward/back
– tempo squat
– tempo merkin
– stretch OYO 1 minute

THE THANG:
Mosey toward other end of campus. Stop and do some flutter kick while everyone catches up.

Head toward parking lot where JUCO Uno is setup.

There are 6 sheets of exercises. Each member draws a uno card and starts with one of the sheets.
They do the exercise indicated by the card and then take a lap around the parking lot islands.
(See @wanderer for juco uno docs if you want to do it yourself.)

Complete an UNO card for each sheet and then start again. We completed about 8-9 rounds.

MARY:
BBS until time.

ANNOUNCEMENTS:
Looking for anyone interested in helping with bro-lympics.

COT:

Circle of trust brought to you by @erector. Thanks for leading and the encouragement!
See BB in #running channel: f3knoxville.slack.com/archives/C0134F7UY3Y/p1692199850031609

Short Circuit

AO: juco
Q: Butterknife
PAX: Jonathan Woodall (GUMP), Butterknife, Parkour, Commission (Adam Wilson), Lil’ Spice (Chad Crawford), Booster (Les Fout), Wanderer (Dave Staab), Guardrail (Brandon Brown), MC Fraud (Chris Trice), 5K (Derren Burrell), Windex, Fetch (Joel Moran), Mailbox (Chip Keim), MessyHobbs, Stye (Hal Phillips), Incoming (Rodney Pointer), Soot (Daniel Anders), Sparkler (Brian Pitstick), Hallmark
FNGs: 1 Hallmark
COUNT: 19
WARMUP:

Side straddle hop in cadence 20
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Bear crawl in shake hands crawl bear out
1 burpee oyo
Repeat
Cherry Pickers
10 Windmills in cadence

THE THANG:

Fighter Merkins
5 Sledge Hammer swings on the tire
Flutter kicks
Mountain Climbers
Squats
Curls
Burpees
Tris
Jump rope
Rows
Run stairs
BBS

MARY:
Hello Dolly x10
ANNOUNCEMENTS:
Flag handoff at Equalizer
Q101 workshop at the Project
COT:

“Understand this, my dear brothers and sisters: You must all be quick to listen, slow to speak, and slow to get angry. Human anger does not produce the righteousness God desires.”
‭‭James‬ ‭1‬:‭19-20‬

Short Circuit

AO: juco
Q: Butterknife
PAX: Jonathan Woodall (GUMP), Butterknife, Parkour, Commission (Adam Wilson), Lil’ Spice (Chad Crawford), Booster (Les Fout), Wanderer (Dave Staab), Guardrail (Brandon Brown), MC Fraud (Chris Trice), 5K (Derren Burrell), Windex, Fetch (Joel Moran), Mailbox (Chip Keim), MessyHobbs, Stye (Hal Phillips), Incoming (Rodney Pointer), Soot (Daniel Anders), Sparkler (Brian Pitstick), Hallmark
FNGs: 1 Hallmark
COUNT: 19
WARMUP:

Side straddle hop in cadence 20
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Bear crawl in shake hands crawl bear out
1 burpee oyo
Repeat
Cherry Pickers
10 Windmills in cadence

THE THANG:

Fighter Merkins
5 Sledge Hammer swings on the tire
Flutter kicks
Mountain Climbers
Squats
Curls
Burpees
Tris
Jump rope
Rows
Run stairs
BBS

MARY:
Hello Dolly x10
ANNOUNCEMENTS:
Flag handoff at Equalizer
Q101 workshop at the Project
COT:

“Understand this, my dear brothers and sisters: You must all be quick to listen, slow to speak, and slow to get angry. Human anger does not produce the righteousness God desires.”
‭‭James‬ ‭1‬:‭19-20‬