F3 Knoxville

Tag: Lizzy

Staying Alive With 5

AO: asylum-pm
Q: Steam
PAX: Lizzy, Tenderfoot, Swimmies (Nathan Chesney), Pusher, Pele (Jon Lindberg), Drum Major, Down Under, Abacus, Lilydipper, Brick, CRISPR, Title IX (Christian Prescott), F3 Pluto ( Hugh Nystrom), Crash Dummy, Blindside, Rooney (Carl Whipple), Whitey Titey, 0
FNGs: 1 0
COUNT: 18
WARMUP:
– 5 man-makers
– 5×4 cherry pickers
– 5×4 squats
– 5×4 merkins
– 5×4 rockettes (slow and high)

THE THANG:
(1) 5 Laps Of 5
– 5 POC: Top of the stairs, bottom of the stairs, bottom of the next set of stairs, bottom of the Summit, top of the Summit
– There will be an X on the cone at each POC
– Everything is 5 reps on a 1 count
– 5 rounds = do cone 1, run all the way around the loop back to cone 1
– Then do cone 1, cone 2, and run all the way back to cone 2
– Same with cone 3-5
– (Do one practice lap together with all of the Xs before starting)
– 1: SSH
– 2: Merkins
– 3: BBS
– 4: Imperial Walkers
– 5: Squats

(2) Wall 2 Wall
– Get a battle buddy
– 2 walls: this one and the one up there
– All Xs will be done down here
– Start with 5 reps each X, then run up and touch the wall
– Rinse and repeat 4x, adding 5 reps each round
– 1: 5
– 2: 10
– 3: 15
– 4: 20
– 5: 25

MARY:
– Mosey back to the flag with a new battle buddy and do 2 things:
– Find out something that has been challenging in their week so far
– Find out something that has been good in their week so far
– ATMs

COT:
Your Non-negotiable 5

The theme for the day is 5, obviously being the 5th of March. You see the number 5 in a lot of places such as books, articles, media, studies, and more:
– The 5 love languages
– 5 voices of communication
– 5 steps to living a healthier life
– 5 investments to increase your portfolio this year
– We have 5 fingers and 5 toes on each hand/foot (well, most of us)
– The song Mambo #5 (might not be a great example)

Humans clearly are drawn to the number 5 to remember things, to do things, to activate things in life, etc.

I’ve shared this before:
1% of your day = 15 minutes. When broken down into 5-minute increments of focus (example: 5 minutes of silence, 5 minutes of prayer, 5 minutes of reflection), can be a powerful way to purposefully take ownership over 1% of your day.

We’re in week 10 of 2024 – the 1st week in March. How are those New Year resolutions doing?

So while tapping into the number 5, the challenge is this: identify your non-negotiable 5.
– This week
– This month
– This year
– Your life?

Non-negotiable = not open for discussion or modification
– If there aren’t any non-negotiables in your life — everything is up for discussion or modification
– With others, sure, but also with yourself

I discipline my body like an athlete, training it to do what it should. Otherwise, I fear that after preaching to others I myself might be disqualified.
– 1 Corinthians 9:27
– www.bible.com/bible/116/1CO.9.27

Can you HEAR the music?

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: Pusher, Brick, CRISPR, Switchhitter (Tony), High Heels (Henry Ritchie), Drum Major, Mailbox, MD Hammer, Tenderfoot, Z-Bone, Crash Dummy, Glamper, Title IX (Christian Prescott), Kung Blue, Sparkler, Doubtfire (Nick Bond), Pele (Jon Lindberg), La-Z-Boy (Zac Smith), Lizzy
FNGs: None
COUNT: 19
WARMUP: -20 SSH (4-ct IC)
– 10 Windmills (4-ct IC)
-10 Grady Corns (4-ct IC)
– 10 Mountain Climbers (4-ct IC)
– calf stretches
THE THANG:
MOSEY up Baby Cardiac and to the open area next to the road.
JINXY’S FOUR AND A QUARTER. Start at bottom of hill, run to top of slope and do 25 reps of an exercise, return to starting position. R&R 4 times, totaling 100 of the exercise (all single count).
–
Round 1: Bottle openers
–
– Round 2: Squat Jumps
–
MOSEY to Colosseum
Run around OUTSIDE circle, doing exercises at the Four “corners”
–
15 Big Boys (or 30 LBCs), 15 American Hammers (2-ct)
–
MOSEY to FIELD BELOW COLOSSEUM.
RECTANGLE of DEATH!!
Blue cones on Corners, Orange Cones on sides (one side has blue cone in middle). Sheets will tell you what to do and how to get to next Blue Cone. Rinse and Repeat. First one done yell RECOVER.
Corner
1: Do 20 Iron Mikes (10 each leg). Suicide using orange cones to next
blue cone.
Corner 2: Do 20 Plank Jacks, Bear Crawl to next Blue Cone
Corner 3: Do 20 Big Boy Situps, Bernie to Blue Cone ½ way down.
½ Way Cone: Do 10 PRISONER GET UPS, Bernie to next Blue cone
Corner 4: 20 Shoulder taps , EL CAPITAN to next Blue Cone
Mosey to rock pile, AMRAP with curls, presses, rows, and triceps.
MOSEY TO AO
MARY: Flutter kicks, E2Ks, Homer/Marge
ANNOUNCEMENTS: Camping this week-end, various Ruck events, Hiking workout in early March, tune in to Slack.
COT: Quote from the movie Oppenheimer: “Algebra is like sheet music. The important thing isn’t can you read the music, it’s can you HEAR it” . Faith is similar. You can check all the boxes of the rituals of your faith, but the goal is to hear the music of your Sky Q’s love in your heart and soul. It may take a while for that to happen, and it’s not necessarily connected to how may boxes you check, but it’s an incredible feeling hearing that song in you once you attune to your God. “During the quiet moments, when I still my mind and my body, I can hear the song of His love in my heart and in my soul.”

January You vs. You

AO: thequacken
Q: Z-Pack
PAX: FixerUpper, Lizzy, Wedding Singer, Trip
FNGs: None
COUNT: 5

WARMUP:
SSH IC
Abe Vigoda
Cherry Pickers IC
Flamingos – Quad Stretch
Michael Phelps
Little This and That, These and Those – Shoulder and Tricep Stretch
Overhead Claps IC
Tempo Merkins IC
Tempo Squats IC
Mosey from AO to Gresham Track
THE THANG:
10 manmakers oyo
Timed 2 mile run on the Gresham track
Maximum merkins in 2 minutes
We ran out of time for the timed big boy situps, body weight squats, and manmakers.
I’ll have to work on time management for the next you vs. you.

MARY:
no time
ANNOUNCEMENTS:
convergence at big ball this Saturday
Lizzy mentioned a ruck in the Smokies next month
COT:
Preach the gospel to yourself everyday. Be encouraged by recalling your own testimony.

Skatepark Beatdown Part Trois

AO: thequacken
Q: Z-Pack
PAX: Lizzy
FNGs: None
COUNT: 2

WARMUP:
Side Stradle Hops IC
Abe Vigodas
Cherry Pickers – IC
Quad Stretch -Flamingo
Overhead Claps
Little this, little that, these, those – Tricep and Shoulder Stretching
Michael Phelps
Tempo Merkins IC
Tempo Squats IC
Mosey over to Skatepark

THE THANG:
AMRAP Workout- Do a circuit of exercises around the skatepark

Station #1 Low Rail Blockees – 12 reps
Station #2 Corner Wall climb over the wall 12 times going back and forth. Do a Merkin on each side at bottom
Station #3 Low Curved Wall Do box jumps all the way down the curved wall, jumping a little farther each time
Station #4 Top Flat Level Flutter Kicks – 24 reps on 4 count
Station #5 Rail with Steps Dips – 24 reps
Station #6 Raised Block McDs end Decline Merkins – 12 reps
Station #7 Middle Raised Area Squat Thrusts – 12 reps
Station # 8 Dumbell Curls 12, each arm
Back at starting side of park, bear crawl entire length of park.
Crab walk back to starting side
MARY:
no, ran out of time
ANNOUNCEMENTS:
no, need to plan this part better
COT:
Hall of Faith- Hebrews 11
It’s not a Hall of Fame, but a Hall of Faith. There’s alot of sports talk about who should be in various Halls of Fame. As a Reds fan I ponder Pete Rose and if he should be in the MLB Hall of Fame.
The Hall of Faith guys and gals are much better though. I am especially inspired by Abraham. God called him to leave his home and even sacrifice his son Isaac. How did Abraham respond? He obeyed in faith. What is God calling us to that might be difficult to do? “Now faith is confidence in what we hope for and assurance about what we do not see.” Let us go deeper in our faith in the Lord.

BSIA Baby

AO: asylum-daybreak
Q: Steam
PAX: Tri Delt, Lilydipper, Lizzy, Crawdad (Robbi Dickens), David Procopio (Two Shoes)
FNGs: 1 David Procopio (Two Shoes)
COUNT: 17
WARMUP:
– SSH: 20×4
– Windmill: 10×4
– Imperial Walker: 10×4
– Lunge: 10×4
– Body Builder: 5×4

THE THANG:
(Mosey up Picketts to the Coliseum)
1 – BSIA Challenge
– Here at the overlook
– B = 15 BBS
– Take a lap
– S: 15 SSH
– Take a lap
– I: 15 Imperial Walkers
– Take a lap
– A: 15 American Hammers
– Take a lap
(Mosey to the Lit Lot)
2 – Catch Me If You Can
– Catch Me If You Can
– 1 BB does 2 burpees while the other BB takes off in a Bernie
– After the BB doing burpees finishes his 2 – he runs to catch his BB and then the roles are reversed
– Rinse and repeat until you get to the other side + mosey back here to the starting point
3 – BB Slingshot
– HQ is here
– You and your BB will take turns doing further down and around the lit lot until you get to the opposite curb to the left
– Here: always be 10 merkins, 10 squats, 10 SSH
– 1 BB will run to the crosswalk and execute 1 burpee and run back
– When they get back, their BB will run to the next farthest crosswalk, do 1 burpee, and come back
– Rinse and repeat until you or your BB makes it to the last POC on the other side and back
(Mosey back to the Coliseum for BSIA #2)
4 – Broga w/Steam
– 10 dive bomber cobras
– Hold the cobra for 5 seconds
5 – Core 4 (15×4)
– Flutter kicks (Top door and back)
– American Hammers (Top door and back)
– Reach for the stars (Top door and back)
– Cockroaches (Top door and back)
(Mosey to the 🇺🇸)

MARY:
– Cherry Pickers + Willie Mays Hayes

ANNOUNCEMENTS:
– Convergence at Big Ball on 2/17 @ 7am
– GTE (GrowRuck Training Event) on 4/26-28

COT:
Show and Tell with Steam: New tat: “Temporary sacrifice for the greater good.”

3 components to this:
– Time: You have a specific # of days of life, no more no less. There’s nothing you can do to add to those days or subtract from them. Time is also the only non-renewable resource.
– Sacrifice: There are opportunities everyday to sacrifice things for the ones you love (big and small things). What are you willing to sacrifice for the things you love?
– Greater Good: What sacrifices are you willing to make for the greater good? Who or what is the greater good for you?

Here’s the peak of temporary sacrifice for the greater good: God sending his son to die and take our place on the cross so we could be redeemed and have access to our Heavenly Father. It was a temporary sacrifice for the greater good. The greater good? Us. God’s immense love for us activated this temporary sacrifice.

So here’s a takeaway – think about how you can live out temporary sacrifice in your life today, this week, this month, and this year.