F3 Knoxville

Tag: Sawdust

[the-pulpit] Build a house

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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.

CMUsDay

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AO: asylum-am
Q: Russell Crook/Crablegs
PAX: F3 Pluto ( Hugh Nystrom), Farley, Grandslam, Hands, Matlock (Bill Maddox), Pac-man, Sawdust, Snitch (Cory Beilharz ), TRC/Crab legs, Tropicana
FNGs: None
COUNT: 11
WARMUP: A lot

THE THANG: CMUs, Everest Pivot, Trifecta

MARY:

ANNOUNCEMENTS:

COT: Patience

[the-pulpit] Just Another Heavy Lift Day

AO: the-pulpit
Q: Betty
PAX: Kevin (Miss Piggie), Leland Robbins (Geiger), Voodoo, Ike, Jim Norris, Sawdust
FNGs: None
COUNT: 7
WARMUP: Got the blood flowing to all the right places of the body, then ran to the top of Mt. Sinai

THE THANG: Employed battle buddies for stations to lift heavy things for 2 minute AMRAP and then switched stations. Stations included:
– 100-lb medicine ball lifted over the tennis court net (I really need Rougarou to come back and claim his ball)
– 80-lb sand bag for a plank electric slide
– 40-lb sand bag for a blockee toss over your head
– 30-lb plate for kettle bell swings
– And then just a random burpee station

MARY: Just some ab work to round out the day.

ANNOUNCEMENTS: N/A

COT: Wisdom was imparted by Betty for all to share.

Running and more running

AO: asylum-am
Q: Farley
PAX: P3, Cinco (Scott McGuire), Gibbler, Hot Tub (John Muller), Cosmo 2, F3 Pluto ( Hugh Nystrom), Sawdust, Tropicana, Farley, Hands, Sharmin; Tackamo;Bonnie;
FNGs: None
COUNT: 13
WARMUP: stretches; light jog

THE THANG:
5 rounds at toilet bowl of 20/20 Merkins/Carolina Dry Docks then jog half way around and complete 20/20 dips and step ups. Finish with 40 crunches
MARY:
1 minute stretch
ANNOUNCEMENTS:
Sign up for a Q next week!!
COT:
Isaiah 61 :11

Spiritual renewal and transformation, just as plants emerge and flourish in spring, so too can individuals and communities experience a resurgence of righteousness and praise under God‘s guidance

Implements of pain

AO: asylum-am
Q: Tropicana
PAX: P3, Farley, Russell Crook/Crablegs, Sawdust
FNGs: None
COUNT: 5
WARMUP: SSH, mericans, bbq squats, stretching
Skip, Bernie, karaoke, bear crawl, crab walk.

THE THANG:

Hill/Hammer
Rifle/Ropes
Odd Carry/gobblets
Farmer Carry/swings
Broad Jump/Plank

Rinse and repeat

MARY:
5 mins of stretching

ANNOUNCEMENTS:
Fill the W calendar next week.

COT: The Agony in the Garden
When I’m suffering, (tired, hungry, sore) don’t become selfish. Act with love as Jesus did in the Garden.