F3 Knoxville

Tag: Mermaid

Go the extra mile

AO: shamrock
Q: Anchorman
PAX: Anchorman, Crawlspace, slappy, Squatter, Mermaid
FNGs: None
COUNT: 5
WARMUP:
SSH, Head roll, Slow big arms circles, run in place, high knees, butt kick, over the gate, cherry pickers, toe merkins, calf stretch.

THE THANG:
Core: 30 seconds each
– V-up right hand to left foot
– reverse
– Plank donkey kick
– reverse
– Pilates 100 or actually 75
– Plank merkins
– 5-Circles toes up
– Plank knee touches
– Slow rider
Upper Bod:
– 5 Burpees
– 10 Merkins
– 15 Dry Docks
– 20 Baby arms
– 25 Moroccan Night Clubs
– Repeat for another round
Legs:
– 30 sec wall sit
– 30 Twinkle Toes
– 30 Squats
– Repeat
Core round 2
– we did a repeat of the core workout

MARY: Dealers choice

COT:
Matthew 5:41
And if anyone forces you to go one mile, go with him two miles.

There is an episode of “The Chosen” season 4 I think where the Jesus character instructs his followers to carry the Roman soldier’s gear all the way to the city gates. This causes them to end up walking an additional 4 miles because they had to go back and get their own gear.
I found this on the Bible app:
“Jesus does not tell his followers to shrink and wither, even to the slap or the lawsuit or the abuse of authority. He tells them to demonstrate strength by freely giving away more than an enemy can take. This is a demonstration of power in the guise of submission. This kind of response makes it possible for God to demonstrate his goodness even in the face of those with the most evil intent.

Tuesday Tuesday

AO: shamruck
Q: Mermaid
PAX: Eliza, Honeydew, Glamper, Crawlspace, Mermaid
FNGs: None
COUNT: 5
We managed to avoid the worst of the rain, and toured Gulf Park, Dutchtown, and CAK. A few hills were just an obstacle along the way.

The COT was centered around a passage from the Q Source.

“The order of the Get Right (1-Fitness, 2-Fellowship and 3-Faith) is prescriptive, not random. Although it might seem philosophically that Faith should come first and that Fellowship should precede Fitness, that just does not turn out to be true as a practical matter.”

You have to get right before you can do the other things.

Matthew 16:24 supports the above statement.

“24 Then Jesus said to his disciples, “Whoever wants to be my disciple must deny themselves and take up their cross and follow me.”

Before we can “follow” Jesus, we are called to deny ourselves aka Get Right, then take up the cross, then follow him.

How are you going to Get Right?

[genesis-ruck] A Ruck Circuit?

AO: genesis-ruck
Q: Mermaid
PAX: Steam, Mermaid
FNGs: None
COUNT: 2
WARMUP:
The warmup was carrying our ruck, and 2 sandbags, (40 & 60lbs) to the pavilion.
THE THANG:
We set a timer for 36 minutes. There were six exercises set at 50 seconds each with a 10 second transition in between each exercise. There were 6 rounds. This is nice because can control the intensity, and go at your own pace. You have a timer, so no counting is needed, and you can have some great fellowship while you get your butt kicked.
MARY:
After the beatdown, we had time to ruck up and around the trade route and moto hill, and we finished with some calf stretches on the curb as time expired.
ANNOUNCEMENTS:

COT:
The F’s in order. Fitness, Fellowship, and Faith. The Q Source lists them in that order, and even though you would think Faith should be first, the Q Source argues that you have to learn to deny yourself and train yourself so that you can be more receptive to the 2nd and 3rd F. My prayer/struggle right now is to do better at denying my lack of self control in the area of food. My inability to control that has a direct impact on my relationship with God. If I can’t deny myself, then I am selfish, and less effective in leadership, and that becomes an impediment to following God. It all starts with us, and if we are in the way by not exhibiting self control, then we are less effective followers of Christ, and less effective leaders.

www.biblegateway.com/verse/en/Matthew%2016%3A24
Then Jesus said to his disciples, “If anyone wants to follow after me, let him deny himself, take up his cross, and follow me.

What’s in a last name anyways?

AO: shamruck
Q: Eliza
PAX: Mermaid, Hot Pants, Glamper, Honeydew, Eliza, Gulliver
FNGs: None
COUNT: 6
Nice casual ruck. Had to be there.

COT: do you ever really stop to listen in an argument or are you too focused on your response and trying to win? Sometimes you need to stop and receive what the other person is saying and really listen.

DORA DORA DORA!

AO: shamrock
Q: slappy
PAX: Base Salary, Commission, Lizzy, Gulliver, Hot Pants, Squatter, Mermaid, Stitch, Crawlspace
FNGs: None
COUNT: 10
The best day of your lifestarts now

WARMUP:
-project-o-vators
-Moroccan nightclubs
-cherry pickers
-twistys
-other stretches

THE THANG:
1. Shamrock Shuffle – did alternating burpees and stark jacks on each shamrock
2. On the practice field we did the following Dora style
-100 HR merkins
-200 shoulder taps (2ct)
-300 big boy w/ American hammer twist on the up
-partner runs to the other endzone and back

MARY:
Nope

ANNOUNCEMENTS:
1. !!!ESCAPE FROM HAW RIDGE IS 3-28-25!!!
2. F3 networking is on 2-19
3. Join Roco at the ice bears game
4. Lunch next Wednesday 1130 at horn o plenty

COT:
I challenge myself and everyone else in our group to stop taking potential F3 friendships for granted. I’ve known some of you guys for a long time and yet I don’t really know who some of you are. It starts with (me) or yourself to decide if you’re gonna be part of a friend group that meets up to work out in the mornings to face a challenge together and grow. Move out of the shallow and swim to the deep.

“The only way to have a friend is to be one” Ralph Waldo Emerson