F3 Knoxville

Tag: Slappy

Snagglicious

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AO: shamrock
Q: Snaggletooth (Elijah Tafao)
PAX: Snaggletooth (Elijah Tafao), Anchorman, Mermaid, Eliza, Crawlspace, slappy, Stitch, skewer, Toretto
FNGs: None
COUNT: 9
WARMUP: Projectivator, Imperial Squawkers, Tempo Merkins/Mtn Climbers, LBAC, Cherry Pickers, stretches

THE THANG:
1. Mucho Chesto: 50/2 rounds with lap parking lot between
2. CMU: 20 each of calf raises, lunges, GM, kettle swings, OHP (2 rounds, lap parking lot between, rabbits hold heavy gore)
3. Heavy Dora: 50 blockees, 100 thrusters, 200 curls, 300 squats, partner farmer carry to tree and back, rabbits hold rifle

MARY: PAX Choice

ANNOUNCEMENTS:

COT: Several weeks ago, during Caveman’s COT you shared a health regimen that works really well for you: daily vitamin, creatine, magnesium, zinc, fish oil, ashwaganda, etc.

I Tim 4:8
“Keep yourself in training for a godly life. Physical exercise has some value, but spiritual exercise is valuable in every way, because it promises life both for the present and for the future.”

What spiritual exercises work really well for you?

How can you be as intentional with your spiritual fitness as you are with your physical fitness?

How can you be as intentional with your relationship with God as you are with your other most important relationships?

WienerRUCK

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AO: shamruck
Q: Oscar Meyer
PAX: slappy, Eliza, Oscar Meyer, Snaggletooth (Elijah Tafao), Fabio (Joe Hamilton), Jardet
FNGs: None
COUNT: 6
WARMUP:

THE THANG:ruck

MARY:

ANNOUNCEMENTS: none

COT: get 1% better everyday you are never “done” with working on things in your life such as relationships, family, friends, etc.

“And I am certain that God, who began the good work within you, will continue his work until it is finally finished on the day when Christ Jesus returns.” Philippians‬ ‭1‬:‭6‬ ‭NLT‬‬

The Slappy 420

AO: shamrock
Q: slappy
PAX: Eliza, Toretto, Dumpster Dive, Curveball, Anchorman, LeBling, Crawlspace, Free Fall (Justin Whitaker), Oscar Meyer, slappy
FNGs: None
COUNT: 11
WARMUP:
– Warm up run in circle (shuffle, butt kickers, and high knees
– SSH
– Arm Circles
– Moroccan night clubs
– Cherry Pickers
– Runner Stretch
– 5 Merkins

THE THANG:
We did this 4x:
25 Merkins
25 Squats
25 Big Boys
25 SSHs
5 Burpees
1 lap around track but we made our way through the stadium steps

MARY:
-nope

ANNOUNCEMENTS:
-Marine Mud Run

COT:
Lots going on in the news lately. Here’s a couple verses that came to mind:

Fun ‘n Guns

AO: shamrock
Q: Stitch
PAX: Eliza, slappy, Voodoo, Anchorman, Crawlspace, Snaggletooth (Elijah Tafao), Gringo, Tinker, Waxjob, Toretto, MacGruber
FNGs: None
COUNT: 12
WARMUP:
SSH
BACF & BACB
Moroccan Nightclubs
Temp Squats
Stretch OYO

THE THANG:
Mosey to CMU pile

Partner up. Dora workout
100 Curls
100 Tricep Dips
100 OHP
100 Bench Press

Mosey to Football field
Lap through the bleachers.

On the field, in cadence
Flutter Kicks
Freddy Mercurys
Heels to Heaven
LBCs

Ultimate Frisbee for 15 mins. 2 Teams. Half the field and between the 50 and GL. Skins win 5-2.

Mosey back to COT

COT:
I’m terrible at listening. It’s not intentional, but I truly struggle being completely present when someone else is talking. I have to almost give an F3 disclaimer when having a conversation with someone (“if I miss something you say…”) and I have to be very intentional to focus on others.

I went into banking a few years ago and that’s not the best place to be if you’re not a good listener. People are telling you very personal and sensitive details about their lives. I was only there a couple of years and I learned a lot but today’s culture calls so many to anything but listening. Not only to listen but knowing when to be silent. Does anyone listen anymore?

God has a lot to say about this;

“Know this, my beloved brothers: let every person be quick to hear, slow to speak, slow to anger;”
‭‭-James‬ ‭1‬:‭19‬ ‭ESV

“A fool takes no pleasure in understanding, but only in expressing his opinion.

A fool’s lips walk into a fight, and his mouth invites a beating.

A fool’s mouth is his ruin, and his lips are a snare to his soul. If one gives an answer before he hears, it is his folly and shame.”
‭‭- Proverbs‬ ‭18‬:‭2‬, ‭6‬-‭7‬, ‭13‬ ‭ESV‬‬

My challenge today is Who can we invite for coffee, lunch, a beer, and just listen? Make it all about them and see what kind of response you get. It’ll make their day and you’ll shine some much needed light.

Head, Shoulders, Knees over Toes

AO: shamrock
Q: Voodoo
PAX: Nadia (Aaron Jacques), Caveman, LeBling, Stitch, slappy, Curveball, The Situation, Crawlspace
FNGs: None
COUNT: 9
WARMUP:
Yes

THE THANG:
I was recently told about the Knees Over Toes guy so we incorporated a few of his suggested exercises.

Started at entrance and walked backward up the hill and then moseyed to CMU pile.

4 corners workout in the school parking lot.

Round 1
-split squats (10)
-v ups (15)
-toe merkins (20)
-heels touches aka awkward turtles (25)

Traversed to each corner by lining up head to toe in a plank position and slid CMU up to person in front. Run to front of line after you pushed all the CMUs and continued until we reached the corner. Rotated between left side push, right side push, and pull CMUs on each side.

Round 2
-heel elevated squats (10)
-dips (15)
-pickle pointers (20)
-curls (25)

Bernied between each corner during round 2

Round 3 was a mix of round 1 & 2.

Completed a few burpees for penance of broken CMUs, and then racked the remaining.

MARY:
10 monkey humpers

COT:
Be mindful of the words we use. They can have consequences.

Ephesians 4:29
Proverbs 10:19, 5:4
Colossians 4:6

EHed a couple of Q sign ups, and encouraged everyone to help fill the Q calendar to take the burden off of Slappy.