F3 Knoxville

Tag: Mermaid

[downrange] Leg Day

AO: downrange
Q: Mermaid
PAX: Mermaid
FNGs: None
COUNT: 2
This was a variation of my no glove workout, that focuses on legs. It also may not have been the best idea since we were walking about 25,000 steps a day.

The COT was Matthew 16:24

[downrange] Parking Garage Beatdown

AO: downrange
Q: Ghost Flag (F3Knoxville)
PAX: Mermaid
FNGs: None
COUNT: 5
five downrangers met on the strip near the bellagio fountains. It was an Epic beat down that saw us knock out near three miles of running, and a difficult circuit in a las vegas parking garage.

The Dirty Dozens

AO: shamrock
Q: slappy
PAX: Mermaid, Anchorman, Stitch, Squatter, Crawlspace, Honeydew, Waxjob, slappy
FNGs: None
COUNT: 8
WARMUP:
– SSH
– Seal Claps
– Moroccan Nightclubs
– Overhead Claps
– Reach-for-the-sky-cherry-pickers

THE THANG:
First – we did a defensive basketball slide drill moving forward from side to side in a zig zag.
Second – We moved to the football field end zone.

Round 1
-12 burpees in the end zone to start
-alternate between 12 merkins and 12 big boys on every 5 yrd line across the field.
-12 burpees in the end zone to finish
-run back to start end zone via the bleacher steps
-hold plank till 6 is up

Round 2
-12 iron mikes in the end zone to start
alternate between 12 squats and 12 flutter kicks on every 5 yrd line across the field
-12 iron mikes in the end zone to finish
-run back to start end zone via the bleacher steps
-hold plank till 6 is up

MARY:
– 12 monkey humpers
– 12 v ups
– 12 freddy mercs
– 12 pickle pointers

ANNOUNCEMENTS:
– HAW RIDGE IS 3/28. Sign up. Get a shirt.
– Lunch is gonna happen this week. Check with Eliza.
– Clinton is launching
– Hardship Hill

COT:
Hebrews – 3:7-8

Therefore, as the Holy Spirit says,
“Today, if you hear his voice,
do not harden your hearts…”

Guys, if you hear God speaking to you DO NOT harden your hearts. Pay attention. Listen. Obey. Hardening can be unbelief, laziness, or busyness. Don’t push God away if he’s knocking.

[virtuous-leadership-school] The King must be Carefully Tended

AO: virtuous-leadership-school
Q: Borg
PAX: Mermaid, Otis, Spinner, Spellcheck
FNGs: None
COUNT: 5
WARMUP: Hot Coffee and opening prayer.
Everyone went thru the material before the meeting!
THE THANG: How are we preparing effectively with exercise.
The reason we maintain our exercise is outside of ourself.
Something about physical exercise makes you self-aware.
Tunnel vision is a key ability to stay on mission, but it obviously has a downside. Sometimes, men need other men to tell them when they need to step out of their tunnel.
– Personal stories leading into the topic of exercise.
– Importance of stretching, rest and recovery.
– Discussion of the term “fallow” and its importance to well tended productivity.
– Balance of activities.
– Atrophy.
– Fixes like orthotics can be helpful but can also cause weakness if over used.
– How does a man train all that needs to be trained?
– Sleep and trying to maintain an F3 schedule amidst life and night owl M’s
– Seasons for different levels of activity
– Fasting

ANNOUNCEMENTS:
March 3 – Quacken 6 year anniversary
March 7 – Lost Pearl AO Kickoff (Clinton)
March 28 – Escape From Haw Ridge – be sure to sign up early!
April 26 – Leadership School and CSAUP
May 17 – Hardship Hill

COT: Matt 16:24. Jesus lays out the plan chronologically to be able to stay on mission .
1. Train/deny yourself.
2. Work on getting the hard thing done.
the purpose
3. Stay focused on the purpose

Phone a friend

AO: shamruck
Q: Eliza
PAX: Honeydew, Trojan, Mermaid, Eliza, Dumpster Dive
FNGs: None
COUNT: 5
Reverse route to Catholic and back.

Check on a brother. You never know when they’re in need.