F3 Knoxville

Tag: Snaggletooth (Elijah Tafao)

Spring Cleanin’

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AO: shamrock
Q: slappy
PAX: slappy, Mermaid, Stitch, Waxjob, Honeydew, Crawlspace, Lizzy, Anchorman, Dumpster Dive, Snaggletooth (Elijah Tafao)
FNGs: None
COUNT: 10
WARMUP:
– mountain climbers
– down dog
– Up dog
– Calf stretch
– Runner stretch
– Extra wide merkins
– Baby arm circles
– Hallelujahs

THE THANG:

The CMU pile looks terrible. Besides the fact that all of our good coupons have been pinched, a big rubble pile has developed. It was time to clean up the house a bit and take stock of our supply.

So today we picked up as many of the broken pieces carried them to and dropped them in my trailer then did an exercise listed on a card. Repeat till all of the debris was cleared and the trailer was full. We then organized the CMUs. These are the exercises.

10 shoulder taps
10 squats
10 extra wide merkins
10 SSH
10 Big Boys
10 Diamond Merks
10 Flutters
10 Iron Mikes
10 mountain climbers
1 burpee

After clean up was over we ran to the pull up bar. We worked on slow pull downs. Start at the top and slowly drop taking about 10 secs each time. Do it about 3x. While waiting hold plank or alternate between 15 merkins and 15 squats.

Finally we ended up at the playground for a mini obstacle course. Start at the bench and do 15 dips, go down the slide, do 3 burpees, go to swings and do 15 reverse rows, then do 15 chuck Norris merkins, and finally mosey across the bridge and back around to the bench where we started. We did this 3x. Held plan for the 6.

MARY:
Nope

ANNOUNCEMENTS:
FORG3 ascent is this weekend

COFFATERIA:
Went to Dunkin after for liars corner. Eliza joined us. It was fantastic.

COT:
I hope everyone had a great Easter weekend. I hope you all have taken a moment to ponder the mystery. Did you ever wonder if Easter wasn’t real? Maybe it is all fake? We can certainly say that the course of Western History was changed for the good because of the events around Easter. Something did happen. But really the point of Easter is that God brings the dead to life. It’s a revolutionary concept that if we believe our lives cannot be the same. The living don’t act like dead things. That’s just not logical. If alive, why act like a corpse?

So do you think Easter happened? Do you live like it did?

Lights and Dice

AO: shamrock
Q: Stitch
PAX: slappy, Anchorman, Waxjob, Honeydew, Crawlspace, Snaggletooth (Elijah Tafao)
FNGs: None
COUNT: 7
WARMUP:
SSH
Hillbilly Walkers
Grady Corns
Shoulder Taps
Hallelujahs
Cherry Pickers

THE THANG:
Mosey to the football field

Line up at the goalline. The Q will start by throwing the frisbee down field. Wherever it lands, we run and do a set of exercises. The number of reps will be determined by the roll of 3 dice inside the frisbee. If a triple is rolled, we do the exercise and then jog one lap around the field and back to our place. Next man throws, and we take turns all the way to the other goalline. Next trip back starts a new exercise.

1. Merkins
2. Bobby Hurleys
3. 2 CT Freddy’s
4. SSH
5. Dips
6. Squats
7. Box Cutters
8. Burpees

Worked in a couple more laps up and down with frisbee throws and if dropped, all did 2 burpees.

MARY:
Side crunches
Heels to Heaven
American Hammers
Plank leg lifts

COT:
I came across this passage while reading on Sunday morning…

“Blessed be the God and Father of our Lord Jesus Christ, the Father of mercies and God of all comfort, who comforts us in all our affliction, so that we may be able to comfort those who are in any affliction, with the comfort with which we ourselves are comforted by God.” – 2 COR 1:3-4

It’s a bit repetitive but there’s a point to be made! The words “All comfort” here are founded in the ancient Greek word paraklesis, which also means “to come alongside and help”. To strengthen. Make stronger. The latin word for comfort is fortis, which also means Brave.

And when you read through the remaining passage, it becomes clear that “comfort” is truly moving us from weakness to strength.

“…so that WE may be able to comfort those who are in any affliction, with the comfort with which we are comforted by God.”

The WE here is us! God enables us to bring comfort to others. F3 is the WE. Look at the comfort and strengthening we brought to Cardinal’s wife and children. Look at how we give, support and pray for one another. We are not the comfort of God, but we can use our gifts, our resources, and our fellowship to bring comfort to others.

So many of us are dealing with something. Life is hard! If you need prayer and support, let me know. Talk to somebody. If you can be that one to pray and support, reach out. We are all in this together.

Draw & Roll

AO: shamrock
Q: Stitch
PAX: slappy, Anchorman, Mermaid, Tinker, Snaggletooth (Elijah Tafao), Crawlspace, Voodoo, MacGruber
FNGs: None
COUNT: 9
WARMUP:
SSH
Hillbilly Walkers
Cherry Pickers
Grady Corns
Shoulder Taps
Stretch on your own

THE THANG:
Mosey to the back lot

Every man draws an F3 workout card

Each player rolls the dice. Whatever number they roll, multiply by 2 for the reps and do the excercise on the card they hold.

If you roll snake eyes, we have to do the exercise with number of reps, but then we run a lap before the next exercise.

*Core Exercises are on a 4 count
*Sprints will be a landmark spot chosen by the player, down and back (no matter the roll)
*Planks are measured in 10 seconds (ex: roll of 8 = 80 secs)
*Jokers are player choice

Played 2 rounds of that.

MARY:
5 Burpees
Star Gazers
Scissor Kicks
Flutter Kicks
Merkins – Hand crawl down & back

ANNOUNCEMENTS:
Waffle House after Beatdown on Monday 12/23
Leadership Retreat (Forg3) last weekend in January

COT:
A couple of weeks ago, I talked about the Advent plan I’m reading in my Bible app. I wanted to highlight some of the good stuff. Hope was the subject. Today, I think about peace. Peace is defined as a state of wholeness, calm, and renewal between us, God, and others.

Here are 5 truths and reminders of how we obtain peace. Peace:

1. comes when we keep our attention and focus on God. He is a rock, never changing.

2. battles our fears. “in God I trust; I shall not be afraid. What can flesh do to me?” – Psalm 56:3-4

3. is a gift from God through the Holy Spirit. “The fruits of the Spirit (Galatians 5:22)

4. isn’t limited to our worldly circumstances. John 16:33, Jesus says “…in me you may have peace. In the world you will have tribulation. But take heart; I have overcome the world.” Again, this peace goes back to where we place our focus.

5. does not always make sense, but it always connects us to God. My favorite passage is Philippians 4:4-7, “…The Lord is at hand; do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.”

My prayer today and at this Christmas time is for the men and families of F3 to be at peace. Like the angels said to the shepherds, “Glory to God in the highest, and on earth peace among those with whom he is pleased!”

Shamrock – Ab burner

AO: shamrock
Q: Anchorman
PAX: Crawlspace, Baby Boomer, Skidmark, Snaggletooth (Elijah Tafao), slappy, Mermaid, Stitch, Anchorman
FNGs: None
COUNT: 8
WARMUP:
– Jog in place
– Tie Fighters – 10 – 4 ct each direction
– Cherry Pickers – 5

THE THANG:

Mosey to turf
– Ab station – 45 seconds each

– Alternating Knee Pull

– 5 – Circles – Toes pointing

– Slow Bicycle Knees to Elbow

– Pilates 100 – Elevate back and pump arms fast

– Plank Merkin – roll down forward then back

– Side Crunch Toe Touch

– Flip it

– Plank Knee Touches – Down Down Up Up

– Fire Hydrant – Knee into chest then out to pee – right leg

– Left leg

Mosey to home gym

Diamond Merkins

Twinkle Toes

Overhead Press with 60 lbs

Blue Band – Stand straight – Dual Lawnmower pulls

Yellow Big Band – Butterflies

Red Short Band – Tricep pivot pulls – Right Arm

Yellow Short Band – Tricep pivot pulls – Left Arm

Baby Arm Circles Forward with 3 or 5 pound disks

Baby Arm Circles Backward with 3 or 5 pound disks

Mr Miyagi – Breathe in – Breathe out – with 2 – 10 pound pink weights

CMU – Curls

CMU – Bench Press
Smurf Jacks

Mountain Climbers

Squats

COT:
Do Not Worry
25 “Therefore I tell you, do not worry about your life, what you will eat or drink; or about your body, what you will wear. Is not life more than food, and the body more than clothes? 26 Look at the birds of the air; they do not sow or reap or store away in barns, and yet your heavenly Father feeds them. Are you not much more valuable than they? 27 Can any one of you by worrying add a single hour to your life.

99.9% of the time I do not follow the wisdom in this passage. I need this reminder daily.

No PT

AO: shamruck
Q: Steam
PAX: Mermaid, Snaggletooth (Elijah Tafao), Eliza, Dumpster Dive (Brad Burnette), Crawlspace, Tonka, Fabio (Joe Hamilton), Flower Pot
FNGs: None
COUNT: 9 + 2 dogs
WARMUP
Stretching OYO

THE THANG
Ruck Route: footpathapp.com/routes/3482D7F5-1E52-4E59-AD0D-DED96870D77D

MARY
Curb to curb stretching + COT stretching

ANNOUNCEMENTS
– Check out the announcements channel (or your email inbox) for the latest edition of the Send Me newsletter, in which all of the upcoming events Mermaid mentioned will be located.
– Rucksgiving Challenge + Service Opportunity: Saturday, November 30th, 2024
– Check out the asylum-daybreak channel for more info in the pre-blast
– 6am – 8am

COT
“It is dangerous to live without your heart being captured by awe of God, because awe of God is quickly replaced by awe of you. “”

It is a daily battle,
one that is free of
physical weapons,
political parties,
and national boundaries.
It is a battle that has ben raging
since the garden
and will not stop until the war
is finally won.
This battle is not fought
between people,
it is fought
within people.
It is a much greater danger
to each of us
than war between nations
will ever be.
It is a battle of awe.
We were created to live in
a real,
heart-gripping,
agenda-setting,
behavior-forming
awe of God.
But other awes kidnap our hearts.
Awe of creation,
awe of other people,
and awe of ourselves
shove the awe of God
out of our hearts.
So we need grace to see again,
to tremble again,
and to bow down again
at the feet of the One who deserves
our awe.”-Paul David Tripp (New Morning Mercies)
– For further study and encouragement check out Exodus 19