F3 Knoxville

Tag: Slappy

Chisled Up

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AO: shamrock
Q: Mermaid
PAX: slappy, Squatter, Eliza, Baby Boomer, Mermaid, Anchorman, Flower Pot, LeBling, Crawlspace, Honeydew
FNGs: None
COUNT: 10
WARMUP:
SSH
Cherry Pickers
Plank to Sunners Stretch
Tempo Merks
Tempo Squats
THE THANG:
Mosey to CMU pile
Tabata circuit workout, 50 seconds on, 10 seconds to rotate
Station 1: hammer and chisel CMU’s to clean them up
Station 2: Merkins
Station 3: Squats
Station 4: Lunges
Station 5: BBS
Station 6: Chisel or carry blocks

We cleaned up about 25 blocks and moseyed back to the flag.
MARY:
Pickle Pounders
Heels to Heaven
Pickle Pointers
We did each 10 times, then 9,8,7,6,5,4,3,2,1
followed by some stretching as time expired
ANNOUNCEMENTS:

COT:
We talked about anger, and I shared a personal story about my issues with anger. It was based on a reminder from Borg in this message below.
Borg posted this in the 3rd F channel today, and as someone who has struggled with anger in the past, I thought this as worthy to share here.

Emotion and logic create a spectrum. A man must prepare for his anger by knowing that the more emotional he is, the less likely it is that he is thinking logically. That is a fact. A man who accepts that fact is better able to push aside the emotion (which is difficult, but entirely his choice from within himself) and listen to hard words (from outside of who he is) even when he is really pissed off. The Bible shares some “wisdom without ideological borders” on this: The verse from James, below, speaks for itself. I would guess that we all can look back on a time we can’t fix where we let our anger do the walking and the results were not good.
“You must all be quick to listen, slow to speak, and slow to get angry.” James 1:19
For the verse below, if you don’t believe in sin, listen to the ancients, who I used to sit with at the city gates. They would tell me,
“When you are angry, do not be a jackass.” (They knew me so well.)
The Bible phrases it differently.
“In your anger do not sin.” Ephesians 4:26
Simple to write, but not easy to execute well. That is one reason we do hard things together, so we get better together.

Old Faithful in Reverse

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AO: shamruck
Q: Mermaid
PAX: slappy, Anchorman, The Situation, Honeydew, Oscar Meyer, Eliza, Mermaid, Dumpster Dive, Mayberry
FNGs: None
COUNT: 8
We took a lap while waiting for Eliza. We then did the CAK loop in reverse. We talked about this passage below in the COT.

Here is an excerpt from the Q Source.
While I write from the Christian perspective (because that is what I have come to believe), it is not my intent here to proselytize. The QSource does not prescribe any particular religion, but rather that a man must have some kind of belief system to Accelerate his Faith. By Belief System, we mean the conviction that there is a supernatural governing force outside of oneself that provides an ordered explanation for our existence and delivers consequences for the violation of that order.
In support of that contention, let’s recall a few core concepts of the QSource. A Leader is a person who is able to influence other people to Move to Advantage. Movement is action taken to further Purpose, and Advantage is a superior circumstance achieved by that Movement. Leaders are Disruptive in that they cause a disturbance to a Group’s Status Quo by first visualizing an Advantage and then articulating it to the Group’s Members so persuasively that they begin to Move toward it.

The 420

AO: shamrock
Q: slappy
PAX: Crawlspace, Stitch, Mermaid, slappy, Flower Pot, Skidmark, Dumpster Dive, LeBling
FNGs: None
COUNT: 8
WARMUP:
I made the announcement that today was going to be the best day of your lives…
– cherry pickers
– Twistys
– Twistys with baby arm circles forward
– Shoulder taps
– Calf stretch
– Runner stretch
– Quad strength with balance help from a buddy

THE THANG:
On track
4 rounds of
– 25 merkins
– 25 big boys
– 25 squats
– 25 SSHs
– 5 burpees
– 1 lap around track
For time. This is a great metric that we will do again soon. How fast can you do 420 reps and run a mile?

After the 420 we cooled off with Crawlspace leading the noodle stretch.

MARY:
Nope

ANNOUNCEMENTS:
– Hardship hill is 5/17
– Shamrock flag handoff is 5/9. With a tailgate coffateria to follow. We need a couple people to help bring stuff.

COT:
I shared about a moment in my life where I decided to take the Jesus stuff seriously. A portion of my testimony if you will. I asked some rhetorical questions of the group.
– What do you believe about the Jesus stuff?
– Do you think this is important?
– Are you ready to share with others?
– If so can you share it in a concise manner so that your audience doesn’t get lost in the unpracticed ramblings?

Don’t keep your story a secret. Share it with others. Share it with people you have a relationship with already. Your audience will listen if they like you so remember that your character matters. Jerks are not taken seriously.

“….Always be prepared to give an answer to everyone who asks you to give the reason for the hope that you have. But do this with gentleness and respect,”
‭‭1 Peter‬ ‭3‬:‭15‬ ‭NIV‬‬

Be ready to tell your story.

Riddle Me This

AO: shamrock
Q: Mermaid
PAX: Squatter, Skidmark, Crawlspace, slappy, Eliza, Waxjob, Stitch, Flower Pot, Mermaid
FNGs: None
COUNT: 9
F3 Riddle Me This Workout 4/28/2025

Warmup, I will read a riddle and you will do the exercise until you get it right… If you get it wrong, then you do 10 burpees.

SSH
“What has to be broken before you can use it?”
A) A promise
B) An egg
C) A seal
D) A stick
:point_right: Answer: B) An egg
Mountain Climbers
“I’m not alive, but I grow. I don’t have lungs, but I need air. I don’t have a mouth, but water kills me. What am I?”
A) Fire
B) Shadow
C) Cloud
D) Time
:point_right: Answer: A) Fire
Plank Jacks
“What runs all around a backyard, yet never moves?”
A) A lawn mower
B) A hose
C) A fence
D) A dog
:point_right: Answer: C) A fence
Run Around the Circle
“What has many teeth but can’t bite?”
A) A zipper
B) A comb
C) A saw
D) A rake
:point_right: Answer: B) A comb
Cherry Pickers
“I shave every day, but my beard stays the same. Who am I?”
A) A barber
B) A magician
C) A soldier
D) A photo
:point_right: Answer: A) A barber
Tempo Merkins
“What is full of holes but still holds water?”
A) A basket
B) A sponge
C) A strainer
D) A towel
:point_right: Answer: B) A sponge

Tempo Squats
“Which word is spelled incorrectly in every dictionary?”
A) Incorrectly
B) Dictionary
C) Misspelled
D) Confused
:point_right: Answer: A) Incorrectly
Stretch what you need
“What kind of coat is best put on wet?”
A) A raincoat
B) A trench coat
C) A coat of paint
D) A fur coat
:point_right: Answer: C) A coat of paint

Workout – mosey around campus and find riddles. Solve them to do the exercise listed, miss and add a penalty. We did one exercise for each riddle, and some were quick and we did a minimum # and others went for quite a while. We only missed 2 of these and did 10 burpees for each miss.
:mag: Classic Brain Teasers
1. “The more you take, the more you leave behind. What am I?”
2. :point_right: Answer: Footsteps
3. “What has hands but can’t clap?”
4. :point_right: Answer: A clock
5. “I’m tall when I’m young and short when I’m old. What am I?”
6. :point_right: Answer: A candle
7. “What gets wetter the more it dries?”
8. :point_right: Answer: A towel
9. “What can travel around the world while staying in the same corner?”
10. :point_right: Answer: A stamp

:brain: Logic-Based Riddles
1. “You see me once in June, twice in November, but not at all in May. What am I?”
2. :point_right: Answer: The letter ‘e’
3. “What comes once in a minute, twice in a moment, but never in a thousand years?”
4. :point_right: Answer: The letter ‘m’
5. “If you have me, you want to share me. If you share me, you haven’t got me. What am I?”
6. :point_right: Answer: A secret
7. “Forward I am heavy, but backward I’m not. What am I?”
8. :point_right: Answer: The word ‘ton’
9. “The more you take out of me, the bigger I get. What am I?”
10. :point_right: Answer: A hole
:brain: More Riddles (Medium Difficulty)
1. “What belongs to you, but other people use it more than you do?”
2. :point_right: Answer: Your name
3. “What has one eye but can’t see?”
4. :point_right: Answer: A needle
5. “What comes down but never goes up?”
6. :point_right: Answer: Rain
7. “What has a neck but no head?”
8. :point_right: Answer: A bottle
9. “I have keys but no locks. I have space but no room. You can enter, but not go outside. What am I?”
10. :point_right: Answer: A keyboard
11. “What can fill a room but takes up no space?”
12. :point_right: Answer: Light
13. “I’m always in front of you but can’t be seen. What am I?”
14. :point_right: Answer: The future
15. “The person who makes it, sells it. The person who buys it never uses it. The person who uses it never knows they’re using it. What is it?”
16. :point_right: Answer: A coffin
17. “What five-letter word becomes shorter when you add two letters to it?”
18. :point_right: Answer: Short
19. “What has a head, a tail, but no body?”
20. :point_right: Answer: A coin

Our circle of trust came from the Q Source, 3.11 Contentment. We differentiated between joy and happiness. Happiness being an emotion derived from an activity, whereas joy is a state of being derived from duress and the ability to maintain a steadiness through hard things. Joy is a disposition, not an emotion. I will include screenshots of all of 3.11 of the Q Source because it is a great chapter, but I wanted to share this small piece this morning. Someone filled with joy realizes they can’t control everything, so they are prepared. That preparation leads to a man who plays a game, and win or lose, he has mindset, he may be happy, but he is looking ahead and he knows how to handle himself because of his preparation. Some one who pursues happiness is unprepared for hard things, and wants to control the game so they can control that outcome. A less favorable outcome will yield an emotional state from a position of being unprepared. If you can’t derive happiness from an activity, you can become sad, or angry at things beyond your control. This is my paraphrase, and the Q source says it much better.

The point of the workout today was to create mild chaos, to think while we put the body under a light amount of stress to push us so that we can work toward joy. If we get up and do hard things to prepare our minds and our bodies, when we encounter hard things, we will face them with joy.

Glow Rings

AO: shamrock
Q: Stitch
PAX: Mermaid, slappy, Smoked Pickle, Voodoo, Squatter, Crawlspace, Skidmark, Eliza, Flower Pot, Brick
FNGs: None
COUNT: 11
WARMUP:
1. SSH
2. Grady Corns
3. Neck Rolls
4. Imperial Walkers
5. Tempo Merkins

THE THANG:
Mosey to the football field for 4 corners.
1st corner = 10 Burpees
2nd corner = 25 Squats
3rd corner = 25 2-count Freddies
Run through the bleachers to the 4th corner
4th corner = 25 Merkins
REPEAT
REPEAT again

Glow Frisbee team relay from the baseball lot around the campus and back to COT.

COT:
Two verses from John…

In John 14:6, Jesus said “I am the way, and the truth, and the life; no one comes to the Father, but through me.” That’s a pretty bold statement! That’s not only a truth claim, it’s a claim that every other way is false.

In John 3:36, John says “Whoever believes in the Son has eternal life; whoever does not obey the Son shall not see life, but the wrath of God remains on him.” It sounds like a lot is on the line here, am I right??

Last Sunday on Easter, the pastor at Fellowship told the congregation that “I believe in Christianity, not because it’s helpful or helps me through hard times. I believe in Christianity because it’s true.” Good answer. I believe it to be true, also, and it’s the reason I am a Christian.
‭
There are many world views and religions and they all believe in different things about God and his nature. What makes one triumph over the rest? If they are all so different then they can’t all be true, right?? Isn’t that important?

I asked my son once, Why are we Christians? Have you ever been asked that? How would you respond? Could you answer that in one sentence? My 13 year old son, at the time, couldn’t find the words to articulate his beliefs and he was a bit stumped. I told him the answer to that question is… “Because Christianity is the best explanation for the way things are in reality.” It has an answer for every challenge. Will it convince everyone…no! In fact, it will convince far fewer than it will not. And, the Bible even makes that very claim.

Are the Gospels reliable? Is the Bible the inerrant Word of God? Is Jesus really who He says He is? There are many good reasons to trust in Jesus as God, the Bible as God’s word, and the claim that Christianity is true. If you want to dive deeper into that, do some research and find the answers for yourself. That, or you know how to reach me.