F3 Knoxville

Tag: Madoff

Q10 Doubles

AO: the-equalizer
Q: Headgear
PAX: Blindside, Cheney, Headgear, High Heels, Ice Cold, Madoff, mouthwash (Mike), Smithers, Snowbird, Stripped
FNGs: None
COUNT: 10
Warm up:
20 SSH
20 Tie fighters each way
15 Grady corns
4 Cherry pickers

Doubles dice game with a lap on the 10s

Mary- 1 minute of glute bridges

2 song thoughts:

First song: I’m so blessed by CAIN. “On my best days, I’m a child of God, and on my worst days, I’m a child of God.”

(Here’s a cover of the song recently posted by my alma mater that I’ve been jamming this weekend https://youtu.be/TfkITY6wKng)

Second song is from Frozen—“We’re not saying you can change him, cause people don’t really change.”

I really don’t like that line, and am reminded of the story of prison warden Clinton Duffy. During the 1940s and 1950s, Warden Duffy was well known for his efforts to rehabilitate the men in his prison. Said one critic, “You should know that leopards don’t change their spots!” Replied Warden Duffy, “You should know I don’t work with leopards. I work with men, and men change every day.”

There are examples in the scriptures of people making this kind of change—think Jonah, Saul of Tarshish. Also some good examples in literature— Ebeneezeer Scrooge, the grinch, etc.

In my life, the key to making lasting changes is Jesus Christ. He will heal you from sin as you repent. He will heal you from sadness and fear. He will heal you from the wounds of this world.

Whatever questions or problems you have, the answer is always found in the life and teachings of Jesus Christ.

The Lord needs better men, so let’s rise to His call! I’ve seen in my life that He will give us the power, stamina, and resources we need to enable whatever changes we need to make to follow Him.

DORA classic

AO: the-farm
Q: Bartman
PAX: Aladdin, Choir Boy, Einstein, Madoff, Lightweight, Pew-Pew
FNGs: None
COUNT: 7
WARMUP: normal stuff

THE THANG:
DORA 1,2,3 (parking lot)
100 merkins, 200 big boys, 300 squats

DORA 1,2,3 (on the hill)
100 iron mikes, 200 plankjacks, 300 gas pumpers

MARY:
Ring of fire merkins

ANNOUNCEMENTS:

COT:
The creation account- God gave man work. Thankful for the men who show up day in & day out at F3, who put in hard work, who push me to be better.

Follow that frisbee

AO: the-farm
Q: Lightweight
PAX: Aladdin, Choir Boy, Bartman, Madoff
FNGs: None
COUNT: 5
WARMUP:
Very special WARMUP

THE THANG:
Mosey to the causeway rail rows 25, 20, 15
15 Dips and 10 decline merkins at the large pavillion x 2
20 incline merkins
Mosey to the parking lot.
After buy-in (3 wmd merkins) pax rolls exercise dice and throws frisbee to see how many reps. Mosey to far cone and back to frisbee for exercise.
Round two we did 2 exercises per throw
Exercises:
Burpees
Crunches
Squats
Lunges
Ssh

MARY:
No time

ANNOUNCEMENTS:
Dad camp this weekend
Check out the q sources ao on Sunday mornings at 0600.

COT:
Everyone makes mistakes, turn them in to opportunities to learn

Hiding the body

AO: dogpound
Q: Lightweight
PAX: Junk (Sam Yoakum), Madoff, Earmuffs (Dan Studt), Bunches, Aladdin
FNGs: None
COUNT: 6
WARMUP:
The usual
THE THANG:
Circuit at the Thunderdome:
Timer was the heavy bag carry and drag goal line to goal line.
Exercises:
Ruck rows
Jump Rope
Battle Rope
Cmu Curls
Kettlebell Swings
Med ball throws
Cmu farmer carry

Last 1/3 of the workout was waterless water polo. The team of Aladdin Earmuffs (Dan Studt) Junk (Sam Yoakum) trounced the team of Lightweight Madoff Bunches

MARY:
Some Flutter kicks
ANNOUNCEMENTS:
Dad camp this weekend

COT: looking from outside your current situation can provide clarity to make changes.

SMKD comes to town

AO: dogpound
Q: Junk (Sam Yoakum) , La-Z-Boy (Zac Smith)
PAX: Madoff, Lightweight, Waxjob
FNGs: None
COUNT: 5
WARMUP:
SSH x20
Squats x10
Merkins x10
KCPs x5
Dry docks x10

THE THANG:

CMU up
Various modes of transport: boombox, pizza carries, rifle carries, farmer carries

To the soccer field
– squats
– Murder bunnies
– KPCs
– Dry docks

Transit around the track

Back to the AO

MARY:
Dealer’s choice x5 min

ANNOUNCEMENTS:

COT:
“And whatever you do, in word or deed, do everything in the name of the Lord Jesus, giving thanks to God the Father through him.”
‭‭Colossians‬ ‭3‬:‭17‬ ‭ESV‬‬

Two years ago, Lazy Boy and I started a company with a few friends. We make smoked cherries, smoked cherry syrup and a redonk smoked cherry reduction. They’re delicious and totally transform food, drinks and desserts.

We are praying that the Lord will use this company to transform the lives of some folks here in East TN as well. The vision includes employing folks that are difficult to employ, paying people well that normally can’t make much money. Lord willing, eventually we will build a manufacturing facility in one of our under-educated and under-employed sister counties and committing to better the lives of generations of employees.

It’s a big dream. We like money, but we love the Lord and are trying to run our company as if it is His company.

What part of your life should you be living less for yourself and more to the Lord?