F3 Knoxville

Tag: Slappy

Out and Back

AO: shamrock
Q: Eliza
PAX: Mermaid, slappy, Stitch, Fabio (Joe Hamilton), Lizzy, Voodoo, MacGruber, Anchorman, Skidmark, Eliza, Flower Pot, Gringo, Mocha
FNGs: None
COUNT: 13
WARMUP: Cherry pickers, various stretches, baby arm circles

THE THANG: Divide into 2 teams. There are 6 stations placed randomly around campus. Each station has two envelopes containing exercises for Team 1 and Team 2. Each team rolls a die, finds the corresponding number clue has to
Travel to that location, complete the exercises and return to the flag. Repeat until all 6 stations have been hit.

Station 1: under the overhang where we meet when it rains: 25merkins, 25 mtn climbers (2ct), 25 LBCs, 25 flutter kicks (2ct)

Station 2: picnic pavilion: 20 step ups each leg, 25 dips, 25 big boys, 20 swing pull ups

Station 3: CMU pile: 25 curls, 25 overhead press, 15 swings, 10 blockies

Station 4: at the church door: 15 imperial squat walkers, 10 lunges each leg, 10 friendship merkins

Station 5: Jesus statue: 15 step ups each leg, 60 second walk sit, 25 Freddie Mercurys (2ct) 15 plank jacks

Station 6: shamrock on the 50 yard line: run the bleachers 1 time through.

Final station at flag : 2 burpees each
MARY: no time

ANNOUNCEMENTS: hardship hill, one Knox soccer game 6/13

COT: what does it mean when someone says “you have a lot of potential?” What are some things that keep you from reaching your potential? How do we fight our way around those obstacles and start living up to our potential?

You have a lot of potential

AO: shamruck
Q: Eliza
PAX: Mermaid, slappy, Lizzy, Eliza, Flower Pot, Dumpster Dive, Honeydew
FNGs: None
COUNT: 7
WARMUP: lap to wait on Slappy

THE THANG: laps racquetball Weigel’s hill and back for more laps

COT: a coach told Knox he has a lot of potential, but that doesn’t mean much if he never gets there. What are you doing to reach your potential?

Chisled Up

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

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.