F3 Knoxville

Tag: Slappy

Sweat it out

AO: shamrock
Q: Toretto
PAX: Anchorman, Band Camp, Dumpster Dive, Gringo, Mermaid, slappy, Stitch, Tailhook, Voodoo
FNGs: None
COUNT: 10
WARMUP:
– Runner’s stretch
– Left, center, right plank
– Cherry pickers
– Solo stretches

THE THANG:
4 corners at the track:
– 10 burpees
– 20 toe touches
– 20 merkins
– 20 2-count mountain climbers
– Sprint the straights, Bernie the bends

MARY:
Assorted

ANNOUNCEMENTS:
– 2nd f luncAugust 31sth in Farragut today
– Dad camp starts today
– Whitewater rafting with stitch, link in slack
– Marine mud run August 31st

COT:
Whenever you are about to find fault with someone, ask yourself the following question: What fault of mine most nearly resembles the one I am about to criticize?
Marcus Aurelius

You Olympics

AO: shamrock
Q: Stitch
PAX: slappy, Swifty, Dumpster Dive (Brad Burnette), LeBling, Crawlspace, Cobbler, Anchorman, Nadia (Aaron Jacques), Oscar Meyer, Skidmark, Stiff Arm
FNGs: None
COUNT: 12
WARMUP:
SSH
Grady Corns
Fat Guy/Little Coat
Imperial Walkers

THE THANG:
Mosey to the track

25 Merkins
25 Squats
25 Hello Dolly’s
25 SSH
5 Burpees
1 Lap around track
X4

Mosey back to COT

Wiffle Ball at the COT for 15 mins. 2 Teams. 3 pitches for each hitter. Tag, force or hit the runner with the ball = OUT. Batting team does the number of Burpees for each out they have. Defense does a Burpee for every run scored. HR = Hit ball over the parking lot.

COT:
It’s Back to School week! Summer is coming to a close for many and that means schedules and busyness are ramping up. Shopping, supplies, new classes, new activities, new routines, running from here to there. It can be overwhelming not only for our kids but for us.

Often, at times like this, we knuckle down and become uber self reliant. We plot and we plan and grind it out. We fill up our schedules, allowing them to dictate our rhythms or lack thereof. We almost create this sense of pride in our busyness.

“In returning and rest you shall be saved; in quietness and in trust shall be your strength.” Isaiah the prophet wrote about Judah wanting to flee from the Assyrians and trust in Egypt for their protection. Egypt! The original oppressor. Instead of trusting in God’s sovereignty and plan, they created their own. “Stubborn children”, “adding sin to sin”, and “suffering shame and humiliation”.

They were unwilling. Isn’t that the human condition? I know I’m guilty of this. But “therefore the Lord waits to be gracious to you, and therefore he exalts himself to show mercy to you. For the Lord is a God of justice; blessed are all those who wait for him.”

So, a different time, place, people, and set of circumstances for sure! But, the same God still exists, 2700 years later. Do we stop? Do we listen and learn? When life comes at us faster than we are ready for it, do we rush to avoid or control it?

I challenge you today to be quiet. Wait. Breathe! Don’t max out your schedules. Make time for what’s important. For me, that’s time with God. It’s not my strength, but he’s so patient and gracious to me, it doesn’t have to be. What has he already revealed to me and how is that calling me to use wisdom and discernment? Be intentional to spend time with your spouse, kids, and friends. And, like Mermaid said last week, take care of yourself, seek help and reach out when you need it.

ULA

AO: the-project
Q: Haggis
PAX: slappy, Tom Tom, Ocho, Mathlete, Hoorayus, Flying Dutchman, Nerf
FNGs: None
COUNT: 8
Lord’s Prayer
Mission of F3
Core Principles
Disclaimer- modify if you have an injury or feel an injury coming on. Do not modify if it is hard.
WARMUP:
SSH X 20
IW X 15
Ranger Merkin x 10
Don Quixote x 10

THE THANG:
Mosey to Brickyard and stop halfway for 2 burpees

Upright row x 15 with CINDY
Aiken legs (15 squats, 15 step ups, 15 lunges, 15 calf raises x 3 modes)
Flutters x 15 F3 count with CINDY raised

Kraken Burpee (3 hand release merkins at bottom of burpee) x 5
Lt Dan 1-5 with coupon, 6-9 without coupon, 10 with coupon
Hello Dolly x 15

Colt 45 curls (10 bottom half of movement, 10 top half of movement, 10 regular movement, followed by 5 of each to reach the full 45)
Bonnie Blairs x 15
E2K x 10 each leg
Burpees x 10
Overhead Press x 15
V ups x 15

Overhead press walk to Staples
Complete 15 Hello Dollys
OHP walk back to Brickyard with 15 curls half way
Something else and then rack the bricks and head back to flag
Half way complete 8 more burpees

MARY: No time

ANNOUNCEMENTS:

COT: Colossians 3:23-24
Whatever you do, work at it with all your heart, as working for the Lord, not for human masters, since you know that you will receive an inheritance from the Lord as a reward. It is the Lord Christ you are serving.

With everything you do, remember that you are not just serving a client, a patient, your wife, your family, but it is the Lord who receives all that we do.

Also when thinking about your WHY for coming to F3 in the morning, what is your purpose and goal. Think back to your first Q and the joy/difficulty that it brought to know that you are making a difference for yourself. The challenge is to focus on 3S2T (Strength, Stamina, Speed and Toughness: Mental and Physical). Some days you may be able to focus on 1 or 2 and others your can strive for all 5, but whatever you do, just get 1% better.

Prayers for all in attendance and those who couldn’t make it. Prayer requests for Haggis closing on home in 45 minutes.
Pledge of Allegiance

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.