F3 Knoxville

Tag: Otis

don’t let your partner down

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AO: brickyard
Q: Gmail
PAX: Gordie, Jim Norris, Bail Bonds, Spellcheck, Otis, Recoil (Blake Conley), flyball, Simmons, Biohazard (Jay Shepherd)
FNGs: None
COUNT: 10
WARMUP: yes

THE THANG:
At Field – lunges 50, run to ez, 15 merkin should taps, jailbreak back to ez.
Pair up first with last and so on.
Catch me if you can, p1 does 10 Bobby Hurley’s while p2 Bernie, then switch. Complete 2 laps.
100yrd wheel barrel, switch as needed.
Shuffle 100yrds to grab phone, Shuffle back.
Reps and retribution – one partner at a time aims to complete 200 cumulative merkins. When you need to switch both partners perform 25 SSH.
Run some bleachers
MARY:
Some j-los
ANNOUNCEMENTS:
Starfish convergence July 12.
COT:
Matthew 18:15-17 and a discussion on how to properly deal with a brother in sin.

[virtuous-leadership-school] Positive habit transfer

AO: virtuous-leadership-school
Q: Spellcheck
PAX: Mermaid, Otis, Spellcheck, Borg
FNGs: None
COUNT: 4
WARMUP:
Prayer

THE THANG:
Ingraining Advantageous Tendencies In Others
A man cannot give away what he himself does not possess

A Habit, standing alone, can be positive, negative or neutral. A HIM must discern between his habits so he can maintain the good ones and eliminate the negative and time wasting habits.

Guardrails allow a man to Accelerate without crashing. Guardrails are: foundational precepts that protect and incentivize Acceleration to Advantage.

MARY:
Prayer

ANNOUNCEMENTS:

COT:

Dirty Dozen

AO: brickyard
Q: Biohazard (Jay Shepherd)
PAX: Bail Bonds, Otis, flyball, Appleseed, Spellcheck, Chuck, Strings, Bruce Lee
FNGs: None
COUNT: 9
WARMUP:
SSH, arm circles, cherry pickers, tempo merkins, stretching

THE THANG:
Dirty Dozen – 3 rounds

Stations
BB
Slam ball
OH throw
Dead lift
SB throws
Squats/lunges
Merkins
Curls
Tris
Rope pull
Kettle bell swings
High pulls
Boogaloop

Round 2, 3

ANNOUNCEMENTS:

COT: leave your legacy.
“It’s NOT how long YOU live. It’s how YOU choose to live YOUR life.”

Mixer Upper

AO: brickyard
Q: Natty
PAX: Spellcheck, Bail Bonds, Gmail, Appleseed, flyball, Jim Norris, Biohazard (Jay Shepherd), Otis, Natty
FNGs: None
COUNT: 9
WARMUP: SSH, Windmills, Imperial Walkers, High Knees, Dynamic stretching: leg swings, arm circles, lunges w/twist, figure 4 single leg squats

THE THANG: slow jog to field
Run 1/2 mile, flutters while waiting in the 6, sprint bleachers to top and jog down X 10, run 1/2 mile, hello Dollie’s while waiting on 6.

Suicides tel:10-20-30-40-50 yd, bear crawls to 25 yd, then crab walks to 50, then bear crawls back to 25 and crab walks to end zone.
Partner push & sprint: 2 rounds each to 50 yd line.

Slow jog to AO

MARY: Willy-mays Hayes, j-lo’s IC, gas pumps, Superman’s, hand release mkns

ANNOUNCEMENTS:

COT: Be flexible not only physically, but mentally. Be open to truly listening to others with different opinions than your own. Understand one another and you might get closer, learn something, maybe even change your view or at least your perspective. We all have different backgrounds, different testimonies and different experiences that shaped who we are and what we believe. Take the time to hear each other out, even if you only have one good ear like me.

Romans 12:2. Do not conform to the pattern of this world, but be transformed by renewing your mind- then you will be able to test and approve what God’s will is- his good, pleasing, and perfect will.

[mountainbiking] Aspiring Hearts (physically & internally)

AO: mountainbiking
Q: Billy Goat
PAX: Bling, Imaginary, Tank (Chris DeFranco), Sasquatch (Greg Blackmon), Hootie, Otis, Abscess, Billy Goat
FNGs: None
COUNT: 8
WARMUP: Up to the pump track while we waited on Bling

THE THANG: Started out on Perseverance to Challenger with a little divergence on to Opportunity (CVTA) then Ridge to South Renegade then bomb down North Contender to To-Hi to Vim & Vigor and then climb back up on Relentless Ridge and then down to the park.

MARY: A great cardio workout with good mix of riders with some breaks for a little convrosation.

ANNOUNCEMENTS: Need a Q for Thu

COT: Matthew 23:25 – Many focus on what the world sees of them on the outside but Jesus teaches us to focus on what’s in the heart on the inside. If you do this, you won’t need to focus on the outside because the inside will take care of the outside in the process.