F3 Knoxville

Tag: Lizzy

The Journey part 1

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AO: shamruck
Q: Eliza
PAX: Fabio (Joe Hamilton), Glamper, Lizzy, Mermaid, Oscar Meyer, Ribbed (Joshua Sagraves), slappy, Baby Boomer, Eliza, Honeydew
FNGs: None
COUNT: 10
3.56 mile ruck

COT: Today I shared my diagnosis with a small brain tumor (hopefully and most likely benign) and asked for prayer for me and my family as we find out next steps.

[genesis-ruck] Nightmare Before Christmas…. Part 1

AO: genesis-ruck
Q: Brick
PAX: Mermaid, Single (Ryan Chambers), Steam, Lizzy
FNGs: None
COUNT: 5
WARMUP:

SSH
LBAC
Cherry Pickers

THE THANG:

.2 mile shuffle
10 burpees slick
10 sit-ups w ruck
10 4C flutter kicks w ruck
10 merkins w ruck
10 squats w ruck
10 4C mountain climbers w ruck
10 4C SSH

Rinse and repeat 4 more times

Rucked up Moto Hill for a wonderful view of the pool

MARY:
No time

ANNOUNCEMENTS:
Polar Bear Plunge
Smokey Convergence
Hot Toddy Triple Q
Forge

COT:

God’s Most Successful Setback

Therefore God has highly exalted him and bestowed on him the name that is above every name, so that at the name of Jesus every knee should bow, in heaven and on earth and under the earth, and every tongue confess that Jesus Christ is Lord, to the glory of God the Father. (Philippians 2:9–11)

Christmas marked the beginning of God’s most successful setback. He has always delighted to show his power through apparent defeat. He makes tactical retreats in order to win strategic victories.

In the Old Testament, Joseph, one of the twelve sons of Jacob, was promised glory and power in his dream (Genesis 37:5–11). But to achieve that victory he had to become a slave in Egypt. And, as if that were not enough, when his conditions improved because of his integrity, he was made worse than a slave: a prisoner.

But it was all planned. Planned by God for his good and the good of his family, and eventually for the good of the whole world! For there in prison he met Pharaoh’s butler, who eventually brought him to Pharaoh, who put him over Egypt. And finally, his dream came true. His brothers bowed before him, and he saved them from starvation. What an unlikely route to glory!

But that is God’s way — even for his Son. He emptied himself and took the form of a slave. Worse than a slave — a prisoner — and was executed. But like Joseph, he kept his integrity. “Therefore God has highly exalted him and bestowed on him the name that is above every name, so that at the name of Jesus every knee should bow” (Philippians 2:9–10).

And this is God’s way for us too. We are promised glory — if we will suffer with him as it says in Romans 8:17. The way up is down. The way forward is backward. The way to success is through divinely appointed setbacks. They will always look and feel like failure.

But if Joseph and Jesus teach us anything this Christmas it is this: What Satan and sinful men meant for evil, “God meant it for good!” (Genesis 50:20).

You fearful saints fresh courage take
The clouds you so much dread
Are big with mercy and will break
In blessings on your head.

>From “Joseph and Jesus: God’s Successful Setbacks”

Stairway to Heaven

AO: shamrock
Q: slappy
PAX: Anchorman, Honeydew, Lizzy, Mermaid, slappy, Skidmark, Stitch
FNGs: None
COUNT: 7
Warm Up
– 10x SSH
– 1 burpee
– 5x failure to launch
– 1 burpee
– 10x Grady corns
– 1 burpee
– AMRAP Twistys
– 1 burpee
– Up dog/calf stretches/down dog/runner stretches
– 1 burpee

Mosey to stadium steps

The Fun
We ran the bleacher stairways starting on the left side and ending on the far right side. At the bottom of each stairway did named exercise. We changed exercise on the way back running this time from right to left and always stopping at the bottom of steps for exercise.
– 10 dips
– 10 flutter 2ct
– 10 derkins
– 10 Freddy’s 2c
– 10 irkins
– 10 shoulder taps
– 10 gas pumpers
– 10 American hammers & 1 burpee

Ran overtime by about 5 min by the time we did name o Rama.

COT
“The power of No”

I’ve recently struggled with integrity issues involving commitments. I find it easy to over commit and under deliver. It’s easy to say yes to everything but not to think about the cost of saying yes. I shared examples of how liberating it was when I recently said no to two “good” things (hanging Christmas lights & Son’s sport team).

“Wielded wisely, no is an instrument of integrity and a shield against exploitation. It often takes courage to say. It is hard to receive. But setting limits sets us free”

CMU Mile

AO: shamrock
Q: Pom Pom
PAX: Anchorman, Pom Pom, slappy, Honeydew, Mermaid, Toretto, Flower Pot, Baby Boomer, Skidmark, Lizzy, Squatter, Stitch
FNGs: None
COUNT: 12
WARMUP:
– run in circle (jog, shuffle, butt kicks, high knees, jog)
– Baby arm circles forward/back x 10 ic
– Tempo Squat x 10
– Moroccan night clubs x 10 ic
– Side straddle hops x 20 ic

THE THANG:
CMU mile
– lap 1: one hand at a time. If you need to switch, set it down where you’re at and take a lap. Then you can switch. Only can run if you put the CMU down
do work until everyone is done
– lap 2/3: carry the CMU around the circle however you want. Every 2-5 mins, will stop and do 10 burpees
do work until everyone is done
– lap 4: carry the CMU any way you want. If you need to adjust, 5 burpees then continue
MARY:
– 5 cherry pickers to finish out
ANNOUNCEMENTS:

COT:
hard skills

Not merely a difficult task. Rather, things that should be running at full speed at all times without thinking. Things that are hard-wired into our routine, into our lives. Hard skills are repped and repeated so many times that they should run in the background flawlessly. These skills are what we must find to be top performers in our lives. A few hard skills that we can focus on are:
– good attitude at all times
– being a good family leader
– pursuit of faith

Rolling rolling rollin

AO: shamrock
Q: Haggis
PAX: Lizzy, Honeydew, Hot Toddy, Crawlspace, Mermaid, slappy, Squatter, Stitch
FNGs: None
COUNT: 9
WARMUP: SSH IW Tempo Merkins Don Quixote

THE THANG: mosey to football field

Rolling dice to determine our fate
White for distance (10,20,30,40,50,60)
Green Travel to distance
1 sprint
2 jog
3 bear crawl
4 lunge walk
5 Indian bear crawl
6 frog jump

Black for Work
1 Merkins
2 Squats
3 Dips
4 hello Dolly
5 flutters
6 diamond merkins

2 rounds that seemed like a lot of bear crawl and lunge walks with flutter and Squats

20 second star gazer

Sprints
20 and mosey back
55 and mosey back
5 (which was 95) and back to flag

MARY: no time

ANNOUNCEMENTS:
Brolympics tomorrow
COT:
Q shared importance of sprint distance. 2,555 days is 7 years. It’s been that long since my bone marrow transplant after battling leukemia.
Some days you wake up and have an idea as to what will happen and some days the dice of fate you give you hardship. Along the way there have been ups and downs and issues galore but thankful to be on this side of it all.
Going into my fight I was as lukewarm in life as one could be, but that quickly changed as God kept peeking through in numerous ways. It helped to have a strong support system that continues to this day and has grown with F3. It’s an honor to be out with yall in the mornings.