F3 Knoxville

Tag: Natty

The Billy Madison

AO: thequacken
Q: Otis
PAX: Natty, Gmail, Spellcheck, DoorKicker (Jud), FixerUpper, Otis, Shotgun
FNGs: None
COUNT: 7
WARMUP: The park loop to make sure no one is running late.

THE THANG: The Billy Madison ruck adventure, only out of order. Ruck to Central High, from there ruck a new way to Fountain City Elementary. We found a good hill this way :sweat_smile: and took a nature trail that was exhilarating! From there ruck to Gresham Middle, found some stairs and explored a little bit. Rucked back to the AO.

MARY: Squats til recover

ANNOUNCEMENTS: The Quacken 6 year this Monday 3/3
Lost pearls AO launch is next Friday 3/7
Escape Haw Ridge 3/28, get signed up

COT: “The proud person always wants to do the great thing. But because he wants to do it in his own strength, he is fighting not with man, but with God.” Kierkegaard

Pride and Self-Reliance leads to disaster, not trusting God. The irony is when we accept absolute dependence on God, then we find the strength.

Shame and Fear keep us paralyzed or stagnant doing nothing, but they stem from the same lack of trust and dependence on God.

Self-will leads to failure.
Shame keeps us stuck.
But reliance on the Holy Spirit transforms us into who we were meant to be.
When we walk in the Spirit, God enables us to go higher, endure more, and accomplish what we never could in our own strength. This is exactly how Jesus lived, how much more do we need to?

Serving Up Biscuits and Rocks

AO: brickyard
Q: Switchgrass (Stacy Clark)
PAX: Otis, Appleseed, Gmail, Bail Bonds, Gordie, Natty, Switchgrass (Stacy Clark), Colonel (Alex Wallace), Alice
FNGs: None
COUNT: 9
Static stretching and walking lunges for warm-up.

Hand release merkins mini-biscuit at splash pad.
70× hand release merkins with 10 laps.

200x curls, triceps, squats with rocks while partner bernies and runs with rock then switching out.

Walking lunges back to AO.

COT:

Forgiveness is never a one time thing. It must be executed all the time to prevent bitterness and jealousy from destroying us and other people. From that the peace of Christ is guarding our hearts and minds, saving us from our own destructive behaviors.

CMU Cross Fittish part deux

AO: brickyard
Q: Natty
PAX: Colonel (Alex Wallace), Gordie, Simmons, flyball, Jim Norris, Natty
FNGs: None
COUNT: 6
WARMUP: windmills, cherry pickers, OH & Seal claps, little baby arm circles, tempo incline mkns on CMU, tempo tricep dips in CMU, quad stretches, boogaloop

THE THANG: all with CMU’s: front sqts, back sqts, OH sqts, thrusters, single arm sqt (B), weighted pistol, sumo deadlift, suitcase deadlift (B), conventional deadlift, full clean, clean n jerk, shoulder press, good mornings, Russian k bell swings, Murican k bell swings, single arm k bell swings, sit ups with anchor, weighted sit up w OH press, sumo deadlift rows, toe taps, lateral jumps, plyo mkns, decline mkns, Carolina dry docks on CMU, incline mkns, box jumps, lunges, OH lunges, heel taps, hand stand around the world, farmer carry

MARY: time up

ANNOUNCEMENTS: prayers for Chucks son, Simmon’s in laws, Gordies youth at resurrection, colonels job hunt

COT: don’t follow people that don’t speak positively or are filled with hate, break the habit of the habit. Mathew 7: 15-16 don’t follow false prophets. I will share in a separate post 13 Leadership Lessons from Ted Lasso

[lostpearls-otb] Rucking with Coupons

AO: lostpearls-otb
Q: Bail Bonds
PAX: Gmail, Natty, Biohazard (Jay Shepherd), flyball, 30 second warning, Bail Bonds, Alec fritts, Patches (Alec Fritts)
FNGs: 1 Patches (Alec Fritts)
COUNT: 8
WARMUP:
None

THE THANG:
Grab a log or sandbag and move.
Take a break at picnic tables for dips and squats.
Ruck to the Firat Baptist hill for 5’s.
Squats at the top, run down, merkins at the bottom, burnee up.
Ruck back to AO

MARY:
None

ANNOUNCEMENTS:
Escape Haw Ridge 3/28

COT:
Peace
Isaiah 26:3
“You will keep him in perfect peace, whose mind is stayed on You, because he trusts in You.”

Peace is something we all desire in every aspect of our life, but can only truly be found in a relationship with Christ. Let’s spread peace by example and impacting lives around us. Especially when chaos and darkness seem to be everywhere.

Strength in Failure

AO: brickyard
Q: Bail Bonds
PAX: Biohazard (Jay Shepherd), A-Rod (Nate Peterson), fast-n-easy (Nate Votta), Chitchat (Pana), Colonel (Alex Wallace), Spellcheck, Otis, Natty, Gordie, Bail Bonds, Chuck, Madoff
FNGs: None
COUNT: 12
WARMUP:
SSH, OH claps, Seal Claps, lateral lunges, tie fighters, Manmakers, TN Rocking Chairs, Tempo Merkins, forward lunges, Tempo squats, mucho legos, manmakers

THE THANG:
Failure is a pause >5 seconds

Bleachers 11’s:
Dips and monkey humpers

Field:
Bear Crawl to 25 yrd line
Merkins to failure
Lunge to 50 yrd line
Bobby Hurleys to failure
Burnee back to endzone
Run a lap

Bleachers 11’s:
Incline merkins and air squats

Field:
Bear Crawl to 50 yrd line
Shoulder taps to failure
Super Mario skips to other endzone
Bonnie Blairs to failure
Burnee back 100 yards
Run 2 laps

Do Catalina wine mixers until 0655. Mosey to AO.

MARY:
Supermans
Some stretching

ANNOUNCEMENTS:
Escape Haw Ridge 3/28

COT:
Proverbs 18:21
“Death and Life are in the power of the tongue, and those who love it will eat its fruit.”
Matthew 12:34b
“…for out of the abundance of the heart the mouth speaks.”

Be careful not to speak from anger and criticism, but choose love and encouragement. The seeds you sow in your conversations as a father and a leader, will determine what relationships you’ll reap. Watch your tone, and give yourself an assessment and challenge yourself to speak with a heart of love and encouragement.