F3 Knoxville

Tag: Lizzy

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.

BFW (burpee-filled workout)

AO: thequacken
Q: FixerUpper
PAX: Gmail, Z-Pack, Lizzy, F3 Pluto ( Hugh Nystrom)
FNGs: None
COUNT: 5
WARMUP: Disclaimer, Warmup stuff

THE THANG:
10 8-count man makers
10 1 leg burpees (5 ea leg)
10 ninja burpees
10 sandbag burpees
10 burpee broad jumps
10 regular burpees
Paused at 4 to celebrate Z-Pack’s completion of MABA
10 ball-pees
10 Kraken burpees
5 8-count man makers with a broad jump
5 regular burpees
Celebrated Pluto’s completion of MABA
10 regular burpees again, I think
100 burpees running total

Mosey to the walking track
AMRAP
25 burpees
25 sandbag rows
25 sandbag overhead press
25 sandbag squats
1 lap
Finished 2 rounds, approximately

Spotted 1 rare “bro-pee” in the wild
150ish burpees running total

MARY: no

ANNOUNCEMENTS:
Q forgets announcements and prayer, but Z-Pack is on it.
2/17 Convergence at Big Ball
Log your burpees!

COT:
The Word #1
Psalm 13, taught it to my kids on Monday. Had to teach it to myself on Tuesday.

The Word #2, group discussion
Question : Why do 3100 burpees in a month?
Answers from the PAX :
It is a challenge, and you can do more than you think you can
To improve cardiovascular health and endurance
It is stupid
It is good to do hard stuff together
It is a good example to our children
It is memorable

After parking lot coffeteria, Gmail, Z-Pack and FixerUpper do a few more burpees, b/c why not?
200ish burpee final total