F3 Knoxville

Tag: Slappy

Getting back into the groove

AO: shamruck
Q: Mermaid
PAX: Swifty, slappy, Dumpster Dive, Eliza, Lizzy, Booster, Baby Boomer, Mermaid
FNGs: None
COUNT: 8
We explored the roads in Belmont West and Gulf Park and had a great time catching up with guys we have not seen in a few months.

Following the Ruck, we discusses being vulnerable, sharing problems, and being open to seeking help. These topics tie into the QSOURCE OTB that we are experimenting with on Sunday mornings to potentially have a non exercise AO that focuses on teaching leadership principles. This is continuing on the Grow School Leadership training from the GTE, and the concept of “unlocking” men.

Fun with Cindy

AO: shamrock
Q: Haggis
PAX: slappy, Mermaid, Stitch, Snaggletooth (Elijah Tafao), Anchorman, Toretto, Bling
FNGs: None
COUNT: 8
R1:Lunge x 10, R2: Back lunge x 10, R3: side lunge x 10
Reverse Murder Bunny back to start

Run 3 laps around islands

Team Up
Doracides 100 Merkins, 200 LBC, 300 Squats while P2 does suicides at 10, 20, 30 yards
Return cindys
Mosey back to flag

MARY:
Hello Dolly x 10
Up and Out x 10
Nolan Ryan x 10 each side
Superman hold 30 seconds

ANNOUNCEMENTS:

COT: Discussion on Matthew 25:35-36
For I was hungry and you gave me something to eat, I was thirsty and you gave me something to drink, I was a stranger and you invited me in, I needed clothes and you clothed me, I was sick and you looked after me, I was in prison and you came to visit me.

Today was the first day I looked at that verse not just literally in providing support to those in need, but now looking at it figuratively, in those who struggle with knowledge and love of the Lord. Those who are thirsty and longing to be fed the Good News. Also those who are in prison to sin and being there to provide support and calling ourselves out of sin.

Snagglicious

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

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: