F3 Knoxville

Tag: Slappy

BurPlease, may I have another?!

AO: shamrock
Q: Stitch
PAX: Anchorman, slappy, Curveball, Mermaid, Eliza, Honeydew, Commission, Toretto, Crawlspace, Gringo
FNGs: None
COUNT: 11
WARMUP:
Cherry Pickers
Moroccan Nightclub’s
SSH
Imperial Walkers

THE THANG:
Mosey to the Football field

10 Burpees on the field at every field corner and when back to the start, 5 Burpees for each lap (Total = 100).

One lap through the Bleachers

Pull off for 50 Tricep Dips on the wall next to the bleachers.

Mosey to The Statue for Flutter Kicks, Derkins, Urkins, and Freddy Mercuries

Mosey to CMUs. Every PAX to do 25 OHP, 25 Curls, 25 Bench, 25 Curls

Mosey to COT for Hello Dolly, Heels to Heaven and 1 minute Plank.

ANNOUNCEMENTS:
GTE Convergence tomorrow at 6:30 (Asylum). Nant’an Flag handoff.

COT:
I have a framed print in my living room. A few years ago, an acquaintance of mine who owned a print shop had created a bunch of these for the church to distribute as gifts to the congregation. I thought it was cool and catchy at the time, and so I had it framed. Just the other day, I passed by it and read the words again. This time, it just struck me in a different way. In a very enlightening and hopeful way. I don’t exactly know who the author is but here’s what it says:

“Who you are & WHO YOU ARE NOT
IS UNIQUELY DESIGNED to offer
Christ’s Life to THE WORLD.

How YOU ARE GIFTED &
HOW YOU ARE not GIFTED-
THIS IS DESIGNED FOR HOW YOU’RE TO MAKE CHRIST KNOWN TO THE WORLD.

What YOU POSSESS &
WHAT YOU DO NOT POSSESS
IS UNIQUELY DESIGNED TO MAKE HIM KNOWN.

What you CAN DO & what
YOU CANNOT DO IS HIS
DESIGN TO MAKE HIMSELF KNOWN THROUGH YOU.

You are UNIQUELY DESIGNED to offer Christ
AND IT IS YOUR LACK (who you are not, what you don’t possess, what you can’t do) THAT IS THE MOST POWERFUL PART OF THE STORY.

THAT’S the GOSPEL!”

It’s hard to add to that. Embrace the man you were created to be, with all of your gifts and brokenness. It’s not about your resume and as we learn, it’s really not about us. It’s all His!

Isaiah 40:8 – The grass withers, the flower fades, but the word of our God will stand forever.

I hope that is encouraging as you leave here today.

Easy Pea-sy

AO: shamrock
Q: Tinker
PAX: Honeydew, Curveball, Toretto, Mermaid, Anchorman, Band Camp, Stitch, LeBling, slappy, Caveman, Pom Pom (Grayson Vaughn), Twitch, Candy Striper
FNGs: None
COUNT: 14
Warm up:
10 side straddle hop
Mosey circle
High knees
But kickers
Side shuffle facing in
Side shuffle facing out
Run in place
5 sit-up 5 push 5 squat / fast / slow
Cherry
Down devil dog
Cobra
Michael Phelps
Stretch on your own

The Thang
Mosey to parking lot
Out and backs
Squat jump- 10, 20, 30, 40
Ballz to the walls
Push up- 10, 20, 30, 40
Lt Dans
Burpee- 5, 10, 15, 20
Monkey humper 10, 20, 30

Homage to Chesty Puller (max set pull ups)

Mary:
Plank

Announcements:
GTE
Convergence
Flag hand off
Canned goods

CoT :
Jesus said come to me all you who are weary and heavy laden and I will give you rest…I trust the man who died for me and then brought himself back to life

What weighs on us in life? any number of problems in life: family, work, health, relationships, addictions, debt, inadequacy, pressure to lead a family. Your burden is different from mine, but we all have burdens.

How do we bring these to Jesus?

Psalm 13
“How long, Lord? Will you forget me forever? How long will you hide your face from me? How long must I wrestle with my thoughts and day after day have sorrow in my heart? How long will my enemy triumph over me?

Look on me and answer, Lord my God. Give light to my eyes, or I will sleep in death, and my enemy will say, “I have overcome him,” and my foes will rejoice when I fall.

But I trust in your unfailing love; my heart rejoices in your salvation. I will sing the Lord’s praise, for he has been good to me.”
‭‭Psalms‬ ‭13‬:‭1‬-‭6‬ ‭NIV‬‬

Road Trip

AO: shamrock
Q: Eliza
PAX: Crawlspace, Curveball, Eliza, slappy, Mermaid, Trojan, Voodoo, Free Fall (Justin Whitaker), Caveman, Waxjob, Twitch
FNGs: None
COUNT: 11
WARMUP: SSH, Willie Mays Hays, Cherry pickers, twinkle toes, Merkin Wheel to 5

THE THANG: 4 corners up Weigels hill down dutchtown to cedar bluff and back.
15 merkins, 15 squats, 15 big boys

Mosey to Fire hydrant run down the hill cross the field and up the opposite hill and do 1 burpee. Repeat adding a burpee each time.

Mosey to CMU Pile

25 reps, OH press, Curls, Rows, Bench
20 reps right side row, left side row
15 reps swings
10 blockees

MARY: flutter kicks, Jane fondas, snow angels, 10 v ups OYO, pickle pointers

ANNOUNCEMENTS: The pulpit launches Wednesday,

COT: Leadership and teamwork can be difficult. You’re not always right. Sometimes you’re wrong. Lead well. Serve Well.

When the SAINTS go marching in…

AO: shamrock
Q: Mermaid
PAX: Base Salary, Commission, Crawlspace, Gringo, Stitch, Eliza, slappy, Tinker, Mermaid
FNGs: None
COUNT: 9
We carried heavy things today. I repurposed some statues that VOODOO kindly gave to me as a house warming gift. We marked out 1/10 of a mile around a parking area, and performed the following exercises while we carried the saints.
The goal was to start on opposite ends and carry items until you pass the other team.

Divide into two teams. Position each team on the opposite side of a loop. 1/10 mile
Carry the saint and a CMU with one team member while the remainer works through a list of exercises
Swap at every lap

The game ends when one team passes the other team

Grab a CMU and rotate through these exercises
Do them until your player gets back, they are the timer
Every 5 exercises performed meant we added weight, and by round three the weight was near 100lbs.

Saint only 35-40lbs
Merkins
Bench Press
Curls
Squats
Flutter Kicks
Saint and CMU 70-80lbs
Merkins
Bench Press
Curls
Squats
Flutter Kicks
Saint, CMU, RUCK 100-110 lbs
Merkins
Bench Press
Curls
Squats
Flutter Kicks

For the COT we discussed Mary Magdalen getting up early and being a spectator to the stone being rolled away from the tomb that denotes Easter and the resurrection of Jesus. She got up and went to the tomb and as a result, she was able to witness history. That stone was moving that day whether she was there or not. I think we can all apply this to our lives in some way. Events and good things are happening all around us, even at F3. These things will be there whether we attend or not, and it is up to us to be a part of things, or be present within our family. An example is tonight with Haw Ridge, or the upcoming GTE. I have serious FOMO about both events that I can’t fully attend. Great things will transpire and I am going to miss them. You have a choice, and if you can find a way to make these events happen, I am telling you that these are potentially life changing opportunities that you don’t want to miss. Maybe not stone rolling away from the tomb opportunities, but life changing non the less.

The Princess Bride

AO: the-project
Q: Biohack
PAX: slappy, Erector, Boy George, 3-Peat (Carlos Rodriguez), Biohack, Mathlete, Flying Dutchman, Munge, Tom Tom, Papa Lock, Ocho
FNGs: None
COUNT: 11
– Warm Up
1. Projectivator
2. Imperial Squalker
3. Tempo merkins
4. Cherry pickers

– Workout
1. Run to the parallel bars
2. 20 inverse rows as we sail to the Cliffs of Insanity!
3. 10 Wallpies and go over the pool wall.
1. First one over must say the quote (I swear on the soul of my father, Domingo Montoya, you will reach the top alive).
1. Left side plank for 30 sec.
1. Why are you smiling?
2. I know something you don’t know.
3. I’m not left handed
1. Right side plank for 30 sec.
2. My way is not very sportsman-like
1. Hang from the monkey bars for 1 min.
1. Run to the bell.
2. Build immunity to iocane powder.
1. 20 dips
1. Run to K25 hill and to the top.
2. Roll down the hill towards the fire swamp.
3. Run back up and over and leap the fire geyser at the bottom.
4. Ring of fire as we battle rodents of unusual size.
5. Squatting ring of fire as we escape the lightning sand.
6. We are men of action. Lies do not become us.
7. Death march to the bell as we fall into the pit of despair.
8. Not to 50! 50 dips
9. Buddy carry to the playground as we take Westley to Miracle Max
1. Switch out at the parallel bars
1. If only we had a Wheelbarrow
1. Partner wheelbarrow back and forth to the amphitheater
1. Mawage is what bwings us togetwar, today
1. Al Gore while we quote the scene (Wuv, twoo wuv also)
1. The chase! Jail break to the shovel flag. No wammies!
2. My name is Inigo Montoya. You killed my father. Prepare to die.
1. Overhead clap. In cadence. Until it hurts like you’ve been stabbed in the arms.
2. Round Robin of core exercises until it hurts like you’ve been stabbed in the belly.
1. To the pain!
1. Ring of fire.

Word
“We are men of action. Lies do not become us.”
Who do we lie to? Others? Ourselves? Our God?

One way we lie to all three is by pretending we will live forever.
Think of your legacy. What do you picture? Money? A business? Heirlooms or possessions?
Which of these will survive 10 years? 20 years? 50? 100? Eternity?

Steve Jobs was one of the most influential people in the world while he lived and continues to be. However, within months of his death, Apple released a product he said they’d never make: the iPad Mini.

Do not lie to yourself and pretend that your material work will leave a legacy for your family. The only true legacy we can leave is by passing our values from the Word of God to others in our lives. The disciples we make will outlive us way longer than any work of our hands.