F3 Knoxville

Tag: Slappy

Easter Zombies!

AO: shamrock
Q: KickFlip
PAX: Mermaid, slappy, Crawlspace, Caveman, Gringo, Toretto, KickFlip, Waxjob, Hot Pants, Stitch, Double Scoop, Twitch
FNGs: None
COUNT: 11 + 1
WARMUP: This and that – short mosey to the ichthys

THE THANG:
20 second incrementing workout
1. Mountain Climber
2. HR Merkins
3. * Shoulder taps
4. Flutter kicks
5. Box cutters
6. Imperial walkers
7. Lunges
8. Bobby Hurley
9. Iron Mikes
10. * Monkey humpers

The Beast – keep track of your total # of cumulative reps. 15 minutes of work.
– 5 min burpees
– 4 min squats
– 3 min BBS
– 2 min merkins
– 1 min plank jack

MARY:
No time!

ANNOUNCEMENTS:
April 5 – Escape from Haw Ridge
April 10 – Launching The Pulpit
April 26-28 – GTE
April 27 – Convergence

COT:
Zombies on Easter!
Mathew 27:50 Then Jesus shouted out again, and he released his spirit. 51 At that moment the curtain in the sanctuary of the Temple was torn in two, from top to bottom. The earth shook, rocks split apart, 52 and tombs opened. The bodies of many godly men and women who had died were raised from the dead. 53 They left the cemetery after Jesus’ resurrection, went into the holy city of Jerusalem, and appeared to many people.

Is there a part of your spirit that is dead? Your prayer life? Your ability/desire to forgive? Your compassion for people who are disadvantaged? Your leadership role over your family? Your contentment? If so, what better way to commemorate the original Good Friday than to let Jesus resurrect that part of you and make it come alive again….TODAY!

Let’s get Physical

AO: shamrock
Q: Eliza
PAX: Dumpster Dive, Eliza, Jardet, slappy, Anchorman, Tailhook, Free Fall (Justin Whitaker), Curveball, Stitch, Tinker, Honeydew
FNGs: None
COUNT: 11
WARMUP: Chicken Fat song

THE THANG: Grab a partner. Run from end zone to end zone rotating 90 degrees every 10 yards. Max merkins in two minutes. One partner counts. Run back and switch. Repeat with big boy sit ups.

Little stretching with sit and reach.

One mile for time.

MARY: scissor kicks, LBCs, H2H, pickle pointers, hello dollys, PLANKs

ANNOUNCEMENTS: EFHR

COT: read Brick’s Asylum PM post. Don’t give up. God will deliver you.

Keep After It

AO: the-project
Q: Ocho
PAX: Papa Lock, Mathlete, Biohack, slappy, Munge, OBrother, Flying Dutchman, Icey Hot, Tom Tom, Erector
FNGs: None
COUNT: 11
WARMUP:
On a 53 degree beautifully dark and rainy morning in the gloom, 11 brothers gathered to see if we still have what it takes. The question hung in the air as the men gathered under the Ocho Memorial Overhang at the Ocho Memorial Sr Center.

After the preliminaries were pronounced, we warmed up our arms and shoulders. Then we leaned out into some Willie Mayes Hayes.

When we were starting to get stretched, we moved the pack to the back porch.

THE THANG:
For our workout, we committed to 9 exercises for 40 second durations followed by a 20 second rest between each exercise. After completing the 9 exercises, we prep for 20 seconds and then started over. We worked that circuit 4 times.

Some people call that a “Tabata” or something. We just called it repetition and consistency.

The exercises were:
– HIGH KNEES
– SQUATS
– PLANK JACKS
– MERKINS
– MOUNTAIN CLIMBERS
– APOLLO ONOS
– AMERICAN HAMMERS
– PICKLE POINTERS
– HELLO DOLLYS

MARY:
At the end we saved 4 precious minutes to spend with our girl, Mary. We (by which I mean I) decided to call out exercises that hit any muscle group we’d missed in our Thang. It was glorious. We worked our backs with some basilisks. We did some side crunches to hit those obliques. We tested our coordination and mental resilience with some Projectivators. And we ended the round with a particularly sinister round of shoulder burn.

ANNOUNCEMENTS:
Haw Ridge, Haw Ridge, Haw Ridge, Haw Ridge…and something about a banana hammock…

COT:
Galatians 6:9
And let us not grow weary of doing good, for in due season we will reap, if we do not give up.

My word was a simple encouragement to not give up on doing good. As men, and particularly as men of faith, we must not let off the gas. We must do the same simple (right and good) things over and over. It’s our liturgies that are making us, not we who are making our liturgies.

3/25

AO: shamrock
Q: Voodoo
PAX: Mermaid, Anchorman, Dumpster Dive, Waxjob, Eliza, Curveball, LeBling, Caveman, Crawlspace, Smoky (Raymond Hale), KickFlip, Swifty, slappy, Twitch
FNGs: None
COUNT: 15
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

Remembering the repetition

AO: the-project
Q: Mathlete
PAX: Rocket, Papa Lock, Biohack, Tom Tom, Ocho, Flying Dutchman, slappy, Mathlete, Chowder
FNGs: None
COUNT: 9
WARMUP:
Running: high knees, butt kicks, carioke, side shuffle, Bernie
Tempo squats, Grady corn, cherry pickers, tempo merkins

THE THANG:
>From a deck deal 10 cards face down. Each time you flip one, do the exercise, then flip the next on top, do both, then next all three until all 10 are flipped. Then the chosen one has to recall (with Pax assistance) all ten in reverse order and execute each one as a group. If there are any mistakes, finish with 20 burpees.
First round, one rep of each to learn.
Second round, 5 reps of each
Third round, 7 reps of each and sprint across the field before flipping each card.
MARY:
No time
ANNOUNCEMENTS:
Escape from Haw Ridge April 5
GTE April 26ish
Hardship Hill May 27
COT:
Remembering doesn’t work like we want. We like the computer kind of memory where we just put it in, then we can get it back exactly the same whenever we like. But we remember some things and forget others. Why? Are there different ways to remember? How do I remember what is important?
Because we aren’t computers, we have developed methods of remembering. Though the words ritual, liturgy, and tradition aren’t much in vogue, they are a powerful means to remember well. A ritual provides repetition, ingraining that which you repeat. Liturgy acts out a story, activating many senses in an experience that sticks better than a fact. Tradition filters the multiplicity of that which might be remembered and holds dearly to that which ought to be remembered.
These things are on my mind as we approach Holy Week, in which Christians use these tools to relive and reinforce what we believe is the fundamental truth of the universe. But the approach applies across the spectrum of life, and you should use them to prioritize the things that fill your mind.