F3 Knoxville

8/19 Hill Workour

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Magic Mic (Jarrett Woodall), Huffy (Ken Hill), Postman (Scott Colby), G-6 (Rick Kuhlman), vanilla, Gopher Two
FNGs: None
COUNT: 7
WARMUP: relaxed warmup stretches

THE THANG: mosey to Ampitheatre for Row

Mosey to Church Street hill

AMRAP 10 Reps each
American hammer
Flutter kick
Merkins
Hello Dolly
Big boys
Jump squats
Crunchy frog
Leg lifts
T-merkins
Run to top of hill – 10 backward lunges
REPEAT

Hard Core Welsh Dragons

AO: thequacken
Q: vanilla
PAX: Magic Mic (Jarrett Woodall), FixerUpper, Prairie Dog (Trey Barrett), Swanson, Z-Pack, Hand Full (Dan Davison), Missed Hand Full’s 2.0 name! Sorry!
FNGs: None
COUNT: 8
WARMUP: SSH, Squat/Reach, Imperial Walkers, Rockettes, Michael Phelps, This n That

THE THANG:

Stay in the plank position the entire time. Bear crawl forward 4 steps, then do 1 merkin, 1 plank jack, and tap the back of each shoulder once. Repeat, adding 1 rep to each exercise each time—bear crawl forward 4 steps, then do 2 merkins, 2 plank jacks, and 2 shoulder taps. Continue until you reach 10 reps of each exercise, have covered 30-50 feet, or until your arms give out—whichever comes first.

Mosey to Duck Pond

AMRAP 20 min:
10 Freddy Mercurys
10 AmHams
10 LBC
10 JLo
10 Crunchy Frogs
1 lap

Circle of Plank:
1-5 Plank/Pickle Pounders

MARY:

ANNOUNCEMENTS: prayers for Lizzy recovery and my friend Katie

COT: 7 tips to do hard things.
Delay gratification
Don’t procrastinate
Say no
Sleep
Lean into fear and do it anyway
Be consistent
Seek feedback

[f3knoxvillemain] Gresham Hill Bear Crawl

AO: f3knoxvillemain
Q: Z-Pack
PAX: FixerUpper, Wedding Singer, Hobie, Prairie Dog (Trey Barrett), Magic Mic (Jarrett Woodall), Z-Pack, Hand Full (Dan Davison), The Six, Frostbite
FNGs: None
COUNT: 9
WARMUP:

hill billies ic
windmills ic
squat and Reach ic
Overhead Claps IC
baby Arm circles ic
Michael Phelps oyo
tempo Merkins IC

THE THANG:
Bear Crawl Gresham Hill
Bear Crawl from AO up to upper Church Parking Lot
Do 11s – Merkins and LBCs 4ct
Continue to Bear Crawl – Slowsey Across the Road
Do 11s at top of Stairs – Carolina Dry Docks & Flutter Kicks 4ct
Bear Crawl to the top of Path
Do 11s Lunges, double leg & hello dollies 4ct

MARY:
no

ANNOUNCEMENTS:
marine mud run – August 31- F3 will have a tent
do lunch with your AO brothers!
Quacken lunch on 8/16 at 11:30 am at Buddy’s BBQ on North Broadway

COT:
Same as Monday! Check out the backblast from Monday’s workout.

Murder Amrap

AO: bigball
Q: vanilla
PAX: Abort (Jeremy Loftis), Back Draft (Caleb Haney), Drive-thru (Mikel Towe), FixerUpper, G-6 (Rick Kuhlman), Huffy (Ken Hill), Magic Mic (Jarrett Woodall), Postman (Scott Colby), Swanson, vanilla, Amazon (Brad West), Soot
FNGs: None
COUNT: 16
WARMUP:

THE THANG:

AMRAP 6 min (6 sets/36 min)
R1: 8 Squat Jumps
24 Tricep Ext
(Partner Murder Bunny)

R2: 8 Burpees
24 Overhead Press
((Partner Murder Bunny)

R3: 8 BBSU
24 Squats
(Partner Murder Bunny)

R4: 8 Mt. Climbers (4ct)
24 Kettlebell Swings
(Partner Farmer Carries Bucket)

R5: 8 Lion Kings
24 Skull Crushers
(Partner Murder Bunny)

R6: 8 AmHam (4ct)
24 Freddy Mercury (4ct)
((Partner Murder Bunny)

MARY:

ANNOUNCEMENTS:

COT: You are not required to finish the work but neither are you free to desist from it.

Unlimited power, unlimited resources, and no accountability

AO: thequacken
Q: FixerUpper
PAX: Hobie, Magic Mic (Jarrett Woodall), Gordie, Z-Pack
FNGs: None
COUNT: 5
WARMUP:
Warmup stuff + a duckwalk

THE THANG:
Part 1
5 stations of heavy things
Tabata style, once the Q got his phone timer to work
Good Mornings w/ CMU
Rows with 60# sandbag
Sandbag burpees with 40#
Ball-pees with 20# medicine ball
V-Ups with 15# medicine ball

Part 2
4 PAX Nascar with blocks around parking lot with one PAX throws sandbag up parking lot and carries it back.
“Nascar sucks!” to quote Magic Mic (Jarrett Woodall). Agreed. That sucked.

MARY:
Flutter kicks 20 on a 4 count fast, and 5 on a four count really slowly.

ANNOUNCEMENTS:
QSource AO starting at Asylum on Sunday mornings

COT:
What would you do with unlimited power, unlimited resources, and no accountability?
I asked this question in the preblast and also in the disclaimer. The answer? You would ruin your life. Don’t believe me? Its already been tried.

Solomon was described as the greatest king in Israel in terms of building projects, wisdom, wealth, possessions, and accomplishments. A sampling of his resume :

1:16 I said in my heart, “I have acquired great wisdom, surpassing all who were over Jerusalem before me, and my heart has had great experience of wisdom and knowledge.”
2:1 I said in my heart, “Come now, I will test you with pleasure; enjoy yourself.”
2:4 I made great works. I built houses and planted vineyards for myself
2:7 I also had great possessions of herds and flocks, more than any who had been before me in Jerusalem.
2:8 I also gathered for myself silver and gold and the treasures of kings and provinces. I got singers, both men and women, and many concubines, the delight of the sons of man.
2:9 So I became great and surpassed all who were before me in Jerusalem. Also my wisdom remained with me.

Pretty nice! But wait….

2:11 Then I considered all that my hands had done ant the toil I had expended in doing it, and behold, all was vanity and a striving after the wind, and there was nothing to be gained under the sun.
2:17 So I hated life, because what is done under the sun was grievous to me, for all is vanity and a striving after the wind.

Usually, kings had prophets (whether they wanted them or not) who would call the king to account for his actions. Ahab had Elijah, David had Nathan, Hezekiah had Isaiah. I don’t see where Solomon had such a prophet. Let us take note.

However, there was a king greater than Solomon. Jesus said in Matthew 12:42 that “something greater than Solomon is here” referring to himself. What would Jesus do with unlimited power, unlimited resources, and no accountability*? He would choose to be born poor, live in obscurity for most of his life, and die a painful death at a young age.

However, this would not be vanity, like Solomon’s works, which are now long gone. Consider this song about Jesus at the end of time :

Revelation 5:9
And they sang a new song, saying
‘Worthy are you … for you were slain,
and by your blood you ransomed people for God
from every tribe, and language, and people and nation.’

*Psalm 115:3 God lives in the heavens and does all that pleases him. And maintains his holiness.
Daniel 4:35 “..and none can stay his hand or say to him, ‘What are you doing?””