F3 Knoxville

Tag: Sawdust

The Toilet Bowl Workout

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AO: asylum-am
Q: Cinco (Scott McGuire)
PAX: Hands, F3 Pluto ( Hugh Nystrom), Cinco (Scott McGuire), Double Wide, Fabio (Joe Hamilton), Matlock (Bill Maddox), Pac-man, Sawdust, TRC/Crab legs, Aquafina
FNGs: None
COUNT: 11
WARMUP:

Warm Up / Stretching
Mosey w/ CMU

THE THANG:

Round 1:

25 Thrusters w/ CMU
Jog 1/8 Mile
25 Dips
Jog 1/8 Mile

Round 2

25 Kettlebells w/ CMU
Jog 1/8 Mile
25 Step Ups
Jog 1/8 Mile

Round 3
Alternating Merkins w/ CMU (Side/Top/Side) ~ 30 Reps
Jog 1/8 Mile Round
20 Burpees
Jog 1/8 Mile

Round 4
30 Curls w/ CMU
Jog 1/8 Mile
30 Bench Rows w/ CMU
Jog 1/8 Mile

MARY:

Mosey back to AO
2 Minutes Big Boy Sit Ups

ANNOUNCEMENTS:

COT:

My Father’s Day present this year was a rolling tool box to get organized. Got it together ok but had an extra piece at the end that got left out. I was reminded after some wonderful input from my wife to always read the instructions first! I was also reminded that in all we do don’t forget to include the most important piece…. Love.

“If I speak in the tongues of men and of angels, but have not love, I am a noisy gong or a clanging cymbal. And if I have prophetic powers, and understand all mysteries and all knowledge, and if I have all faith, so as to remove mountains, but have not love, I am nothing. If I give away all I have, and if I deliver up my body to be burned, but have not love, I gain nothing. Love is patient and kind; love does not envy or boast; it is not arrogant or rude. It does not insist on its own way; it is not irritable or resentful; it does not rejoice at wrongdoing, but rejoices with the truth. Love bears all things, believes all things, hopes all things, endures all things. Love never ends. As for prophecies, they will pass away; as for tongues, they will cease; as for knowledge, it will pass away.”
‭‭1 Corinthians‬ ‭13‬:‭1‬-‭8‬ ‭ESV‬‬
bible.com/bible/59/1co.13.1-8.ESV

The Pearly Ladder

AO: asylum-am
Q: P3
PAX: Matlock (Bill Maddox), Russell Crook/Crablegs, Tropicana, Hands, Grandslam, Sawdust, Farley
FNGs: None
COUNT: 7
WARMUP:

5 EAASSYY Burpees
Lap around the parking lot
Hands Agility Drill
Cherry Pickers
Runners Stretch routine
Downward/Upward Dog
Shoulder Lubricator (Arm Circles, Front Swings, MPs, Carltons, and Rattle Drums)

THE THANG:

3 rounds
5 up downs
10 oblique mountain climbers
15 Merkins

2 rounds
5 up downs
10 oblique mountain climbers
15 Merkins
20 Air Squats

2 rounds
5 up downs
10 oblique mountain climbers
15 Merkins
20 Air Squats
15 Table Rows

2 rounds
5 up downs
10 oblique mountain climbers
15 Merkins
20 Air Squats
15 Table Rows
20 Hello Dollies

MARY:

Cool Down Stretches

ANNOUNCEMENTS:

Smokies game on July 10th! I will send out a separate post with instructions to HC for anyone that wants to join.

COT:

Shared message from A.D. Baxter (Chaplin from my Mom’s Hospice service) He has sent a message once a week to me and my family for over 2 years. Challenge to be more like A.D. for the folks in our lives. Check in on them long after their hardships have passed.

[the-pulpit] Day of Bells

AO: the-pulpit
Q: Rougarou
PAX: Ike, Betty, Leland Robbins (Geiger), Sawdust, Smoked Pickle, Voodoo
FNGs: None
COUNT: 7
WARMUP: dynamic movements

THE THANG: Bells for 2.5 rounds: unbalanced farmer walk 70yds; Sled + Tire pull 15yds; 5 TGUs; 21/15/9 BOR, SLDL, OHP; Tabata swings x4 (2min)

MARY:

ANNOUNCEMENTS:

COT: Sunday (if it’s the whole day) is 14% of the week x52 is 14% of the year, and if you live 80 years it’s 14% of that.
One hour a day is 4% of the day, so if you do 2hr church on Sunday, Wednesday, and 1hr study a day it’s about 18% of the week.
How good are we at being Christ-like if our focused time is that low? Are we truly trying to live His life the other 80% of the week?

the Butterfly Effect

AO: asylum-am
Q: Matlock (Bill Maddox)
PAX: Tropicana, Gibbler, Farley, Sawdust, bluebird, Jack, Maddie, Rugby
FNGs: None
COUNT: 5
WARMUP:one poor decision (turning left) can create a ripple effect that will haunt you for 75 minutes

THE THANG: completely disjointed route. Meandering. No structure

MARY: quite contrary

ANNOUNCEMENTS:

COT:

[the-pulpit] Build a house

AO: the-pulpit
Q: Leland Robbins (Geiger)
PAX: Ike, Kevin (Miss Piggie), Sawdust, Smoked Pickle, Voodoo
FNGs: None
COUNT: 6
WARMUP:
Indian run for 1 mile

THE THANG:
Group burpees to 100 ( pivoted to 50) while other group runs a lap
“Two laps” worth of big boys
“One lap” of Merkins or Lt dans
MARY:
Stretches
ANNOUNCEMENTS:
Hardship hill upcoming
COT:
1 kings 8, Solomon built a house for the lord and himself. While the Lord’s house was very extravagant, Solomon’s house, while not a shack, wasn’t as nice. Reflect on the house we are building for the Lord, and the house we are building for ourselves.