F3 Knoxville

Tag: Smithers

Q11–In the Bleak Midwinter

AO: the-equalizer
Q: Headgear
PAX: Bookman, Cheney, Madoff, mouthwash (Mike), Ribbed (Joshua Sagraves), Smithers, Snowbird, Stripped, Headgear
FNGs: None
COUNT: 9
Q11

Warm up:
SSH *25
Tempo squats *10
Grady corns *15

Mosey to Bathhouse:
1 slow pull up
1 slow hanging V up

Mosey to Tennis courts:
Merkins
Wide merkins
CDD
Imperial walkers
LBC
Box cutters
Supermans
Glute bridge
Jump squats
Lunges

Start at 5 reps and increase reps at tennis courts by 5 each time after moseying to bathhouse for another slow pull up and v up.

COT:

One of the names of our Savior Jesus Christ that I’ve been pondering is Hope of the World. These are some thoughts of the hope He gives.

Hope to be known, seen, and loved 100%, as we are.

Hope to change, hope that He who sees us as we are can help us become something better. Hope that we can overcome weaknesses so deep we may even consider them part of our personality or identity, but that we know deep down aren’t in line with our truest, divine identity. Hope that we can overcome stagnation and despair, and find peace for our guilt, relief for our regrets.

Hope that we and those we love will live again.

Hope that we can start again. And again. And again and again. Hope for second chances, clean slates, new beginnings. Hope that there is no such thing as the end.

Hope that the joy we can feel right now doesn’t depend on the circumstances of our lives, but on the focus of our lives.

Jesus Christ is that never ending source of hope and joy. May we each feel His hope this Christmas season!

Weather App Letdown Tabata

AO: the-equalizer
Q: Cheney
PAX: Ribbed, Stripped, Cheney, Snowbird, Bookman, Smithers
FNGs: None
COUNT: 6
WARMUP: Tempo Merkins, Grady Corns, SSH

THE THANG: Tabata

Calf raises
Merkins
Squats
Plank Jacks
Reverse Lunges
Shoulder Presses
Step ups

MARY: Stretching with Cheney

ANNOUNCEMENTS: F3 Smokies convergence

COT: It’s a stressful time of year, prioritize so you don’t get overwhelmed

Double Dora

AO: the-equalizer
Q: mouthwash (Mike)
PAX: Cheney, Headgear, Madoff, mouthwash (Mike), Smithers, Snowbird, Stripped
FNGs: None
COUNT: 7
WARMUP: ssh, imperial walkers, Tn rocking chairs, tie fighters, tempo merkins.

THE THANG:

Mosey to top parking lot for a Dora. One partner stays while one does a lap around Stonehenge.

– 100 hr merkins
– 200 box cutters
– 300 squats

To splash pad for 2nd Dora. One partner stays while other does a lap around the parking lot
– dips
– Decline merkins
– Step ups
– Bulgarian split squats

MARY: nope

ANNOUNCEMENTS:

COT:

Colossians 3:12-15

[12] Put on then, as God’s chosen ones, holy and beloved, compassionate hearts, kindness, humility, meekness, and patience, [13] bearing with one another and, if one has a complaint against another, forgiving each other; as the Lord has forgiven you, so you also must forgive. [14] And above all these put on love, which binds everything together in perfect harmony. [15] And let the peace of Christ rule in your hearts, to which indeed you were called in one body. And be thankful.

Monday Runday

AO: the-equalizer
Q: Snowbird
PAX: Stripped, Blindside, Bookman, Cheney, Headgear, Ice Cold, Madoff, mouthwash (Mike), Ribbed, Smithers
FNGs: None
COUNT: 11
WARMUP: who needs a warm up?

THE THANG: RUN till time

MARY: stretch

ANNOUNCEMENTS: na

COT:
Hebrews 12:1-2

[1] Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us,

[2] looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.

Sin, no matter how enticing in the moment, hinders us from our race of faith. Let us, together run with endurance as we look to Christ!

Got The Led Out

AO: the-equalizer
Q: Bookman
PAX: Stripped, Smithers, Ice Cold, Cheney, Bookman
FNGs: None
COUNT: 5
WARMUP: SSHs, LBACs, Cherry Pickers, Mosey to Splashpad

THE THANG:

Tumblin Dice

Burpees in the middle
XYs, Catalina Wine Mixers, The Bruce’s or The Caits, Dead Bugs, Upper Deckers on the outside

Roll the dice and use that number for the amount of reps at each station, always coming back to the middle after each outside exercise

Pax was nervous Q would make them do double the number of burpees in the middle. Like Danny Glover in Lethal Weapon, Q is too old for that ish.

We listened to Physical Graffiti.

MARY: none

ANNOUNCEMENTS: 11/16 convergence

COT: practice gratitude every day, even in the hardest of times