F3 Knoxville

Tag: Smithers

Wait. Didn’t we just do that?

AO: the-equalizer
Q: Cheney
PAX: Bookman, Ribbed (Joshua Sagraves), Stripped, Snowbird, Smithers, Mouthwash, Headgear, Madoff, Cheney
FNGs: None
COUNT: 9
WARMUP: 1 squat, 2 tempo merkins, 20 SSH

THE THANG:

20 of each exercise followed by a lap around splash pad and stone henge
1. Merkins
2. Squats
3. Mountain Climbers
4. Burpees
5. Lunges
6. American Hammers

Repeat 5 times

MARY: none

ANNOUNCEMENTS: Escape from Haw ridge and Q source

COT:

“Success is the sum of small efforts, repeated day in and day out.” – Robert Collier

We Did Burpees As Well

AO: the-equalizer
Q: Bookman
PAX: Madoff, Cheney, Ribbed (Joshua Sagraves), Stripped, Smithers, Headgear, Mouthwash, Bookman
FNGs: None
COUNT: 8
WARMUP:
SSSHs
Rockettes
Abe Vagodas
LBaCs
Michael Phelps
Lil bit of this, lil. It of that

THE THANG:
Mosey to splash pad for a Tabata
20 on 10 off, 60 secs between tabatas

Incline merkins
Squats
Georgia Cheerleaders
Burpees
LBCs
Calf raises
Dips

MARY:
Stretch it out

ANNOUNCEMENTS:
Hot Toddy Q on 2/1
VQ month in February- can you redo a Vq?

COT
Read Demon of Unrest by Erik Larsen. About the time and events leading up to the battle of Ft. Sumter. Lincoln in the face of chaos and uncertainty, and knowing he could not stop the inevitable, stayed cool and stayed the course.

Triple quarter pounder

AO: the-equalizer
Q: Mouthwash
PAX: Madoff, Bookman, Cheney, Mouthwash, Ribbed (Joshua Sagraves), Smithers, Snowbird, Stripped, Swimmies (Nathan Chesney)
FNGs: None
COUNT: 9
WARMUP: SSH, Rockettes, Tennessee rocking chair, high knees, buttkickers, tie fighters.

THE THANG:

Triple quarter pounder

Sprint to the 25 yards and Do 25 merkins, Run backwards to Goal And Sprint to the 50 and do 50 squats, Backwards to Goal Line sprint to the 75 and do 75 Mountain Climbers, Run backwards to the goal line and sprint to the hundred and do 100 SSH.

Round 1/2/3

25 — merkins/monkey humpers/merkins
50 — squats/bobby Hurley’s/squats
75 — mountain climbers/lunges/mountain climbers
100 — SSH/SSH/flutter kicks

4×4’s until 6 is up — burpee w/ 4 merkins and 4 mountain climbers

Then we did some pull-ups and a wall sit.

MARY: 2 cherry pickers

ANNOUNCEMENTS:

COT:

Exodus — when Moses asks God to send someone else —

“In this moment, Moses does what we often do when God calls us. We compare our natural gifts and abilities to the size of the task, to gauge whether we are capable of doing what God has called us to do. God doesn’t call us because we have, in ourselves, everything we need to accomplish what he’s calling us to do.
No, he calls weak and broken people to do huge and important things because He is able. He is with us, and he empowers us to do what he wills for us to do. Every one of God’s commands is accompanied by his empowering grace. Exodus 4 records how God demonstrates his power to fearful Moses to assure him that he will go down to Egypt and stand before Pharaoh not in his own power, but in the awesome power of the King of kings and the Lord of lords” — Paul Tripp from Everyday Gospel

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