F3 Knoxville

Rucker turns to runner

AO: asylum-pm
Q: Lizzy
PAX: Pele (Jon Lindberg), Pusher, Colonel, Mr Jinxy, Abacus, Doubtfire (Nick Bond), Rooney (Carl Whipple), Lilydipper, Tenderfoot, Glamper
FNGs: None
COUNT: 11
WARMUP:
No ssh

THE THANG:
Did lots of dumb things with hill sprints

MARY:

ANNOUNCEMENTS:

COT:

Points Of Contact

AO: asylum-daybreak
Q: Steam
PAX: Brick, Pele (Jon Lindberg), Lulu (Greg Huddy), Veggie (Rylen Huddy), Lilydipper, Rooney (Carl Whipple), Choir Boy, High Heels (Henry Ritchie), Waffle House (Brady Greene), Mr Jinxy, Crawdad (Robbi Dickens)
FNGs: None
COUNT: 12
WARMUP
– SSH: 20×4

THE THANG
4 Corners
– 2 rounds / 2 Xs at each corner / all 1-count
– Round 1 – 25 reps
– C1: Merkins
– C2: Squats
– C3: LBCs
– C4: Imperial Walkers
– Round 2 – 50 reps
– C1: Carolina Dry Docks
– C2: Elevated Heel Squats
– C3: American Hammers
– C4: High Knees

(Mosey to the Yoga Studio (open air chapel)
– Core 4
– 25×4 Flutter Kicks
– 25×4 Heels 2 Heaven
– 25×4 Box Cutters
– 25×4 LBCs

(Mosey to the Bro’s Bowl)

Nickel, Dime, Quarter Part 1
– 3 times around the Bro’s Bowl
– 5, 10, 25 dips at the top
– 1 burpee at the bottom

(Mosey to Muscle Beach

Nickel, Dime, Quarter Part 2
– 5 chin-ups
– 10 inclune merkins
– 25 reps of a Muscle Beach machine
– Take a lap around the parking lot
– Do this 2x

(Mosey to the BSIA Outlook)

Pickleball Drill
– 2 teams
– one person hits the pickleball across the imaginary court and and then hands the paddle to the next man on his team
– If the ball goes out – the team does 1 burpee

(Mosey back to the flag)

MARY
ATMs + SWS

ANNOUNCEMENTS
– escape-from-haw-ridge CSAUP coming up in 2 weeks. Check out more in the channel.
– You can find announcements (including the Send Me newsetter) in the announcements channel.

COT

https://open.spotify.com/track/5UPuF5PMmjHZBidp8avYkF?si=Rv9bC1r0Rzacr-esTloC0g
“Lift me to the light “”
“”Through the roof they broke “”
“”Faithful hands of love “”
“”In each word they spoke “”
“”Jesus sees my pain “”
“”His touch divine embrace “”
“”Lift me to the light “”
“”Heal me by his grace “”

“”Above the crowd, they climbed with might””
“”Through the ceiling, piercing night “”
“”Lowered down, my soul exposed “”
“”Before the one who loves the most””

“”Now I walk, my spirit free””
“”With grateful heart, on bended knee””
“”Friends who carried me that night””
“”Together, we are lifted to the light”
This is referring to Mark 2:3-11, where these men tear through the roof to lower their friend to be healed by Jesus.
“’When he entered Capernaum again after some days, it was reported that he was at home. So many people gathered together that there was no more room, not even in the doorway, and he was speaking the word to them. They came to him bringing a paralytic, carried by four of them. Since they were not able to bring him to Jesus because of the crowd, they removed the roof above him, and after digging through it, they lowered the mat on which the paralytic was lying. Seeing their faith, Jesus told the paralytic, “Son, your sins are forgiven.” But some of the scribes were sitting there, questioning in their hearts: “Why does he speak like this? He’s blaspheming! Who can forgive sins but God alone? ” Right away Jesus perceived in his spirit that they were thinking like this within themselves and said to them, “Why are you thinking these things in your hearts? Which is easier: to say to the paralytic, ‘Your sins are forgiven,’ or to say, ‘Get up, take your mat, and walk’? But so that you may know that the Son of Man has authority on earth to forgive sins” #— #he told the paralytic — “I tell you: get up, take your mat, and go home.” Immediately he got up, took the mat, and went out in front of everyone. As a result, they were all astounded and gave glory to God, saying, “We have never seen anything like this! ””- Mark 2:1-12
www.bible.com/bible/1713/MRK.2.1-12

Check out this message thread for more content and resources around this.

Points Of Contact

AO: asylum-daybreak
Q: Steam
PAX: Brick, Pele (Jon Lindberg), Lulu (Greg Huddy), Veggie (Rylen Huddy), Lilydipper, Rooney (Carl Whipple), Choir Boy, High Heels (Henry Ritchie), Waffle House (Brady Greene), Mr Jinxy, Crawdad (Robbi Dickens)
FNGs: None
COUNT: 12
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

Go Where Love Is

AO: asylum-pm
Q: Rooney(Carl Whipple)
PAX: Curveball, Crash Dummy, Pusher, Abacus, Drum Major, Glamper, Lilydipper, Rooney (Carl Whipple), Swimmies (Nathan Chesney), Tenderfoot, Pele (Jon Lindberg), Sugar Free, Double Dribble
FNGs: None
COUNT: V
WARMUP:
SSH, Windmills, stretching, Baby Arm Circles, Rockettes, Tempo Squats
THE THANG:
The W.A.S.H with partners (50 working, 100 Am Hammers, 150 Squats, 200 Hip Thrusters. Rinse and repeat.

Vicious cycle at the amphitheater with Bear Crawls/ BBS and Lunges/CDDs

Back to the AO

MARY:

ANNOUNCEMENTS:

COT: Whoever lives in love, lives in God, and God in them. I John 4:16.

Suffering Leads to Salvation

AO: asylum-pm
Q: Crash Dummy
PAX: CRISPR, Lilydipper, Abacus, High Heels, Mr Jinxy, Curveball, Brick, Pele (Jon Lindberg), Switchhitter (Tony), Doubtfire (Nick Bond), Tenderfoot, MD Hammer, Rooney (Carl Whipple), Pusher, Double-Dribble, Boomer
FNGs: 1 Boomer
COUNT: 17
WARMUP: SSH, Cherry Pickers, Good Mornings, Runner’s Stretch, Downward Dog, Stretching

THE THANG: Mosey down the stairs to bottom of Everest. Bataan Death March – Up Everest. 1st Point of Contact (POC) – Coliseum, hold plank until the 6 arrives. Head down Pickett’s Charge to 2nd POC – Bros Bowl. American Hammers until 6 arrives. Run up Bros Bowl doing Jump Squats at 12 o’clock (5 reps), 3 (10 reps), 6 (15 reps), 9 (20 reps) and back to 12 o’clock (25 reps), run to the backside of Bros Bowl to 3rd POC – District 13. LBC’s until 6 arrives. 20 reverse lungs. Turn around and head back to the start – hitting all POCs.

MARY: none

ANNOUNCEMENTS: Hardship Hill OCR, Escape from Haw Ridge, Marathon Ruck.

COT: “…I’ve had some challenges in the last couple years and ultimately, I believe that suffering leads to salvation. That we must accept, not deny, but feel our suffering and feel our losses. Then we make one of two decisions; we either decide to go through the gate of resentment – which leads to vengeance – which leads to self-harm – which leads to harm-to-others OR we go through the gate of forgiveness. Which leads to grace.” -Jim Carrey (actor/comedian)