F3 Knoxville

Tag: Lizzy

1st Q In My 30s – Track WOD

AO: shamrock
Q: Steam
PAX: Pom Pom, Base Salary, Curveball, Commission, Caveman, Dumpster Dive (Brad Burnette), Mermaid, Crawlspace, Skidmark, Lizzy, Smoked Pickle, Lil’ Spice, DeVito, Flower Pot, Stitch, Gringo, Twitch
FNGs: None
COUNT: 18
WARMUP
– Mountain Climber: 15×4
– Merkin: 15×4
– Imperial Walker: 15×4
– Rockette: 15×4
– 3 burpees

THE THANG
(Mosey to the track – via side entrance by the baseball field)
– Whiteboard on track

(1) Cash In Lap
– 15 iron mikes
– Run to the opposite side
– 15 dry docks
– End up back here

(2) 6 Laps
– 6 total laps
– Reps at each end of the track
– 5, 10, 15, 20, 25, 30 = 6x
– Each round will have 1 X for both ends of the track. So in 1 full lap, you’ll hit two rep stations
– 1 — Burpees (5)
– 2 — Squats (10)
– 3 — Merkins (15)
– 4 — LBCs (20)
– 5 — Imperial Walkers (25)
– 6 — American Hammers (30)

(3) Cash Out Lap
– 15 Apollo Onos
– Run to the opposite site
– 15 Apollo Onos
– End up back here

Last lap — mosey the curves, sprint the straightaways

(Mosey back to the flag for Mary)

MARY
Core 4
– Flutter Kicks: 15×4
– Hello Dolly: 15×4
– LBC: 15×4
– Box Cutters: 15×4

ANNOUNCEMENTS
– Summer Convergence: UnCOVEred on 7.13.24
– uncovered-summer-convergence for more info
– Summer SWOLEstice — see Mermaid’s post in the f3knoxvillemain channel from yesterday
– Marine Corps Mud Run — August 31 in Maryville
– See Lizzy for more info

COT
“I wish the ring had never come to me,” said Frodo.
“So do I,” said Gandalf, “and so do all who live to see such times. But that is not for them to decide. All we have to decide is what to do with the time that is given us.

– Time is the only non-renewable resource — invest it well
– The investment of time we make in F3 furthers the mission, and we see the ripple effects in and outside of F3
– F3 has been a part of my life for close to a decade – and has changed, shaped, and molded me drastically. It’s a gift and privilege to be out here with you men.

The Last Q (of my 20s)

AO: asylum-pm
Q: Steam
PAX: Windex, Brick, Lizzy, Kung Blue, High Heels, Drum Major, Tenderfoot, Pusher, Pele (Jon Lindberg), Colonel (Alex Wallace), Switchhitter (Tony)
FNGs: None
COUNT: 12
WARMUP
– SSH: 20
– Squat: 20
– BAC (F): 20
– BAC (B): 20
– Merkin: 20

THE THANG
(Mosey to the roundabout on the right side of the Coliseum)

(1) 20s Part 1
– 2 POC: roundabout + big tree around the corner
– 5 Xs — 20 reps each (1ct) = 100 total reps
– Ping pong style
– Xs (on notecards)
– Dips
– Star Jacks
– Incline Merkins
– LBCs
– Decline curb squats

(Mosey across Orchard Street)

(2) The Triangle of Power (facing the water)
– POC: Shaded tree, open chapel, front of the superbowl
– Shaded Tree: 20 Mountain Climbers (2ct)
– Run counter-clockwise
– Open Chapel: 20 Plank up/downs (4ct)
– Run counter-clockwise
– front of the super bowl: 20 BBS
– Run counter-clockwise
– Only do this 1x

(Mosey to the bottom of Picketts Charge)

(3) Up + Over
– 2 POC: Base + BSIA Lookout
– Base: 10 man-makers
– BSIA Lookout: 10 man-makers

(Mosey back to the flag)

MARY
– 30 seconds of stretching

ANNOUNCEMENTS
– Summer Convergence: UnCOVEred on 7.13.24
– Check out the uncovered-summer-convergence channel for more info

COT
Reflecting on my 20s and F3’s role in my life

This is my last day in my 20s. Over the past decade, my life has changed and evolved drastically. Some of the big, definitive things that come to mind from this decade for me are (in no particular order):
— Graduating college
— Graduating the Knoxville Fellows thanks to G-6
— Finding F3
— Going through an excruciating coming out of Egypt season
— God calling me back to sonship and inviting me to be loved by Him and accept His grace and mercy
— Losing friends
— Losing family members
— The hardcore pursuit of the military and the mourning of that season and fight coming to an end
— Professional flailing
— The global pandemic
— Going through severe depression and isolation
— Investing into lies vs. truth
— Addiction
— Redemption
— Restoration
— Finding friends that I can call brothers
— By the grace of God, creating a new family with my wife Megan
— Waged a brutal war against my flesh
— My hard-heartedness slowly being chiseled away
— Re-introduced to what a healthy family can look like
— Being baptized
— Coming to the understanding that even though I left turned away from God in countless ways, He never turned away from me

Verses
– 2 Timothy 4:17 — But the Lord stood by me and strengthened me, so that through me, so that I might fully preach the word and all the Gentiles might hear it. So I was rescued from the lion’s mouth
– This is where my name comes from — God rescuing Daniel from the lions’ mouth in Daniel 6 in the Bible
– If you let him – He will stand by you, strengthen you, and equip you with everything you need – even if it doesn’t feel like it sometimes

– 1 Corinthians 13:11 — When I was a child, I spoke like a child, I thought like a child, I reasoned like a child. When I became a man, I put aside childish things.
– In many ways I still feel like a child
– In many ways I feel like a man
– In every way I still need to rely on God and that He truly is a good, good father. I’ve got nothing else.

I’m so grateful for all of you, and for F3. The gift it has been in my life for 8 years has defined, shaped, and molded me into who I want to be going into the next decade and beyond. Thank you all for being a part of this journey with me.

ShamRUCK Attendance Record

AO: shamruck
Q: Mermaid
PAX: Betty, Flower Pot, Eliza, Crawlspace, Honeydew, Tonka, Booster, Pom Pom, Oscar Meyer, The Situation, Mailbox, Mermaid, Baby Boomer, Trojan, Smoked Pickle, Snaggletooth (Elijah Tafao), Kevin (Miss Piggie), Lizzy
FNGs: None
COUNT: 18
18 Men and 2 Dogs tackled the hills of Gulf Wood. Along the way, we found Baby Boomer’s ring doorbell and some monkey humpers. We rounded out with about 3.5 miles and in the COT we talked about positive habit transfer.

Challenges

AO: asylum-pm
Q: Rooney(Carl Whipple)
PAX: Drum Major, Pusher, Crash Dummy, Brick, Pele (Jon Lindberg), Rooney(Carl Whipple), Welch’s, Dr Phil, High-Heels, Lizzy, Shogun
FNGs: None
COUNT: 11
WARMUP:
20 4-ct SSHs, Windmills, Baby arm circles, Merkin Jax (4 sequence)

THE THANG:
Mosey to overlook steps.
Dora’s – Partners complete exercises while taking turns running around loop: 100 Am hammers, 150 LBCs, 200 SSHs

Mosey to field below. 4 cones in rectangle. Exercise at each cone. First round 5, 2nd round 10, 15, 20, 15, 10, 5. Getting to next corner with Broad Jump Burpees on short sides and Bear Crawls on long sides. Exercises: Big Boys, Squats, Merkin Jax (1:4, 2:8, 3:12, 4:16, 3:12, 2:8, 1:4), Hello Dollys (2 count).

Completed about 4 rounds before moseying back to AO.

MARY: Tempo Squats, Monkey Humpers, and stretches to finish up.

ANNOUNCEMENTS:

COT: Shared challenges of past few years at work and taking on a new position (Gap Creek). “Challenges are gifts that force us to search for a new center of gravity. Don’t fight them. Just find a new way to stand.” —Oprah Winfrey

Clock Puncher

AO: thequacken
Q: Z-Pack
PAX: Lizzy, Tenderfoot, Rich Jordan, Brick, High Heels, Duggar
FNGs: None
COUNT: 7
WARMUP:
SSH IC
Windmill Stretch IC
Baby Arm Circles IC
Merkins IC
Squat and Reach IC
Mountain Climbers IC

THE THANG:
In an open grassy area in the park place four cones to make a clock face at 12 0’clock, 3 o’clock, 6 o’clock, and 9 o’clock positions. The cones should be about 10 – 15 yards from a center spot on the clock face.

Starting from the center use a cmu and murder-bunny to the 12 o’clock cone. At the 12 o’clock cone do 15 cmu squat-overhead press. Then bunny-murder back to the center. Back in the center do flutter kicks – 4ct, 15 reps.

Next, bear crawl to the 3 o’clock cone and do 5 Tres Merkins (diamond Merkin, regular Merkin, wide hand position Merkin). Crawl- bear back to the center and do Dead Bugs – 4ct, 15 reps.

Next, murder-bunny to the 6 o’clock cone and do 15 cmu squirrels. Murder-bunny or bunny-murder back to the center and do heals to heaven – 25 reps.

Next, bear crawl to the 9 o’clock cone and do 15 man-makers. Crawl bear back to the center and do 25 big boy situps.

After making one trip around the clock, rinse and repeat the clock until time is up.

MARY:
included in The Thang

ANNOUNCEMENTS:
Upcoming events- Dragon Boat race, F3 Uncovered convergence, and Marine Mud Run

COT:
Paul’s courage by faith
Acts 21:7-15