F3 Knoxville

Tag: Rocket

[mountainbiking] Great Ride at haw

AO: mountainbiking
Q: GN’R
PAX: Hootie, Trolley ( Dan Shumaker ), Tank (Chris DeFranco), Rocket, none
FNGs: 1 none
COUNT: 5
the ride: great ride was only 4.28 miles but packed a punch with 853 feet of elevation. Did Washing Machine, K, and V.
the circle of trust: we talked about how God has good plans for your life. and even though that life sucks in the moment if you just let go and give it to God he will help you.
here’s a link to a song about this if yall want to listen to it:
https://www.youtube.com/watch?v=O-3lMrhm8HQ

I got to Run

AO: the-project
Q: Erector
PAX: Biohack, Mathlete, Ocho, Rocket, Tom Tom, Icey Hot, landonladd54321, Erector, Nerf
FNGs: None
COUNT: 9
WARMUP:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan Night Club, 10 tempo squats, 5 cherry pickers
THE THANG:
Mosey to the amphitheatre. Perform one exercise and take a lap around th creek. Repeat with the next exercise AMRAP.
-20 merkims, squats, Freddie Mercury (2-ct)
MARY:
Flutter kicks and plank
ANNOUNCEMENTS:
Dad camp
COT:
Our children are precious. Do they know how special they are to us? Do we tell them?
Psalms 127:3-5 NASB1995
[3] Behold, children are a gift of the Lord, The fruit of the womb is a reward. [4] Like arrows in the hand of a warrior, So are the children of one’s youth. [5] How blessed is the man whose quiver is full of them; They will not be ashamed When they speak with their enemies in the gate.

Proverbs 22:6 NASB1995
[6] Train up a child in the way he should go, Even when he is old he will not depart from it.

Ephesians 6:4 NASB1995
[4] Fathers, do not provoke your children to anger, but bring them up in the discipline and instruction of the Lord.
Don’t let angry outbursts be the thing that our children remember most about us.

Remembering the repetition

AO: the-project
Q: Mathlete
PAX: Rocket, Papa Lock, Biohack, Tom Tom, Ocho, Flying Dutchman, slappy, Mathlete, Chowder
FNGs: None
COUNT: 9
WARMUP:
Running: high knees, butt kicks, carioke, side shuffle, Bernie
Tempo squats, Grady corn, cherry pickers, tempo merkins

THE THANG:
>From a deck deal 10 cards face down. Each time you flip one, do the exercise, then flip the next on top, do both, then next all three until all 10 are flipped. Then the chosen one has to recall (with Pax assistance) all ten in reverse order and execute each one as a group. If there are any mistakes, finish with 20 burpees.
First round, one rep of each to learn.
Second round, 5 reps of each
Third round, 7 reps of each and sprint across the field before flipping each card.
MARY:
No time
ANNOUNCEMENTS:
Escape from Haw Ridge April 5
GTE April 26ish
Hardship Hill May 27
COT:
Remembering doesn’t work like we want. We like the computer kind of memory where we just put it in, then we can get it back exactly the same whenever we like. But we remember some things and forget others. Why? Are there different ways to remember? How do I remember what is important?
Because we aren’t computers, we have developed methods of remembering. Though the words ritual, liturgy, and tradition aren’t much in vogue, they are a powerful means to remember well. A ritual provides repetition, ingraining that which you repeat. Liturgy acts out a story, activating many senses in an experience that sticks better than a fact. Tradition filters the multiplicity of that which might be remembered and holds dearly to that which ought to be remembered.
These things are on my mind as we approach Holy Week, in which Christians use these tools to relive and reinforce what we believe is the fundamental truth of the universe. But the approach applies across the spectrum of life, and you should use them to prioritize the things that fill your mind.

[mountainbiking] Tour De Haw

AO: mountainbiking
Q: Abscess
PAX: Rocket, Abscess, Sambo
FNGs: None
COUNT: 3
WARMUP:Unload the bikes and discuss the route. Figure in the breezy cold temps.

THE THANG: Sambo lead us around a good mix of techy, rooty, swampy, uphill, downhill, lakeside and finished with some obstacles and jumps. Learned a few lines along the way!

MARY: Dirt Lab

ANNOUNCEMENTS:

COT:Mathew 25 God cares most about why you give than what you give. Giving is a constant state of mind. When you give to those in need you are giving to the Lord.
Keep Sambo’s daughter in your prayers.

KEEP GETTING BETTER

AO: the-project
Q: Ocho
PAX: Biohack, Mathlete, Boy George, Flying Dutchman, Munge, Tom Tom, Erector, Rocket, slappy
FNGs: None
COUNT: 10
WARMUP:
14 SSH, 15 tempo squats, 10 tempo merkins, 15 LBAC frontwards, 15 LBAC reverse, 20 seconds to stretch out whatever you want.

THE THANG:
This Q is about accelerating the January Metric. We’re going to get BETTER at the January metric list. Running, Merkins, Core, & Squats.

Mosey to the Bell (explain on the run)
Dora:
Stop 1 – (This is the LONGEST stop. )
Partner A does reps of either: core, merkins, OR squats. Focus on only ONE per location. Core, merkins, or squats.
You can (and should) modify the “style”. (ie diamond merkins, one leg squats, Freddie’s, etc) The goal is simply to not stop, even if you modify.
Partner B runs one lap. When partner B returns, partner A runs and partner B works.
2 laps each.

Stop 2-
>From the bell, mosey to the pond.
At the pond, everyone must get a NEW dance partner.
Choose one of the exercises you didn’t do yet.
A works, B runs.
Laps are now 3 laps each at the pond.

Stop 3 –
Mosey to K25.
At K25 everyone must get a new dance partner.
Choose one of the exercises you haven’t done yet. Do it at the top.
Partner B runs down the hill and back up (intensify with a burpee). 4 laps.

RTF

MARY:
Basilisks, Boxcutters, Heels to Heaven, Freddy Mercuries, Knoxville Cherry Picker (just one).

ANNOUNCEMENTS:
Haw Ridge!, Rainbow Falls Ruck, Chainbreakers!

COT:
Scripture: “Put off your old self, which belongs to your former manner of life and is corrupt through deceitful desires, and be renewed in the spirit of your minds, and put on the new self, created after the likeness of God in true righteousness and holiness.” – Ephesians 4:22-24

Christian men are called to a life of constant improvement, leaving behind our old selves and embracing the new.
This is not merely a one-time act, but a daily decision to put off our old habits and mindsets and to put on the new, reflecting the image of God in true righteousness and holiness.
The old self, which we are called to put off, refers to our former way of life, corrupted by deceitful desires. These desires can lead us astray, causing us to act in ways that do not align with God’s will.
As men of God, we must recognize and confront these desires, turning away from temptation and towards the path of righteousness. Putting on the new self, created in the likeness of God, means allowing the Holy Spirit to transform our minds and hearts, leading us to live more like Jesus.
This process of renewal begins with a commitment to constant improvement, seeking God’s guidance and direction in every aspect of our lives.

As we strive for constant improvement, remember that this is not a solo endeavor. We are called to support and encourage one another, building each other up in love and accountability. Let us be examples of godly men, walking in the light and reflecting the love and grace of our heavenly Father.

**One practical challenge to KEEP GETTING BETTER: Keep AT LEAST one day on the Q calendar at all times. Commit to leading men in the gloom.**

In conclusion, let us heed the call to put off the old self and put on the new, embracing a life of constant improvement. Let us seek God’s guidance and support one another in this sacred journey, as we grow more like Jesus and reflect His image in our daily lives.