F3 Knoxville

Tag: Snaggletooth (Elijah Tafao)

Snagglicious

AO: shamrock
Q: Snaggletooth (Elijah Tafao)
PAX: Snaggletooth (Elijah Tafao), Anchorman, Mermaid, Eliza, Crawlspace, slappy, Stitch, skewer, Toretto
FNGs: None
COUNT: 9
WARMUP: Projectivator, Imperial Squawkers, Tempo Merkins/Mtn Climbers, LBAC, Cherry Pickers, stretches

THE THANG:
1. Mucho Chesto: 50/2 rounds with lap parking lot between
2. CMU: 20 each of calf raises, lunges, GM, kettle swings, OHP (2 rounds, lap parking lot between, rabbits hold heavy gore)
3. Heavy Dora: 50 blockees, 100 thrusters, 200 curls, 300 squats, partner farmer carry to tree and back, rabbits hold rifle

MARY: PAX Choice

ANNOUNCEMENTS:

COT: Several weeks ago, during Caveman’s COT you shared a health regimen that works really well for you: daily vitamin, creatine, magnesium, zinc, fish oil, ashwaganda, etc.

I Tim 4:8
“Keep yourself in training for a godly life. Physical exercise has some value, but spiritual exercise is valuable in every way, because it promises life both for the present and for the future.”

What spiritual exercises work really well for you?

How can you be as intentional with your spiritual fitness as you are with your physical fitness?

How can you be as intentional with your relationship with God as you are with your other most important relationships?

WienerRUCK

AO: shamruck
Q: Oscar Meyer
PAX: slappy, Eliza, Oscar Meyer, Snaggletooth (Elijah Tafao), Fabio (Joe Hamilton), Jardet
FNGs: None
COUNT: 6
WARMUP:

THE THANG:ruck

MARY:

ANNOUNCEMENTS: none

COT: get 1% better everyday you are never “done” with working on things in your life such as relationships, family, friends, etc.

“And I am certain that God, who began the good work within you, will continue his work until it is finally finished on the day when Christ Jesus returns.” Philippians‬ ‭1‬:‭6‬ ‭NLT‬‬

Fun ‘n Guns

AO: shamrock
Q: Stitch
PAX: Eliza, slappy, Voodoo, Anchorman, Crawlspace, Snaggletooth (Elijah Tafao), Gringo, Tinker, Waxjob, Toretto, MacGruber
FNGs: None
COUNT: 12
WARMUP:
SSH
BACF & BACB
Moroccan Nightclubs
Temp Squats
Stretch OYO

THE THANG:
Mosey to CMU pile

Partner up. Dora workout
100 Curls
100 Tricep Dips
100 OHP
100 Bench Press

Mosey to Football field
Lap through the bleachers.

On the field, in cadence
Flutter Kicks
Freddy Mercurys
Heels to Heaven
LBCs

Ultimate Frisbee for 15 mins. 2 Teams. Half the field and between the 50 and GL. Skins win 5-2.

Mosey back to COT

COT:
I’m terrible at listening. It’s not intentional, but I truly struggle being completely present when someone else is talking. I have to almost give an F3 disclaimer when having a conversation with someone (“if I miss something you say…”) and I have to be very intentional to focus on others.

I went into banking a few years ago and that’s not the best place to be if you’re not a good listener. People are telling you very personal and sensitive details about their lives. I was only there a couple of years and I learned a lot but today’s culture calls so many to anything but listening. Not only to listen but knowing when to be silent. Does anyone listen anymore?

God has a lot to say about this;

“Know this, my beloved brothers: let every person be quick to hear, slow to speak, slow to anger;”
‭‭-James‬ ‭1‬:‭19‬ ‭ESV

“A fool takes no pleasure in understanding, but only in expressing his opinion.

A fool’s lips walk into a fight, and his mouth invites a beating.

A fool’s mouth is his ruin, and his lips are a snare to his soul. If one gives an answer before he hears, it is his folly and shame.”
‭‭- Proverbs‬ ‭18‬:‭2‬, ‭6‬-‭7‬, ‭13‬ ‭ESV‬‬

My challenge today is Who can we invite for coffee, lunch, a beer, and just listen? Make it all about them and see what kind of response you get. It’ll make their day and you’ll shine some much needed light.

Concrete Ladder

AO: shamrock
Q: slappy
PAX: Skidmark, Crawlspace, Flower Pot, LeBling, slappy, Dumpster Dive, Honeydew, Snaggletooth (Elijah Tafao)
FNGs: None
COUNT: 8
WARMUP:
– little baby arm circles forward and backwards
– big arm circles forward and backwards
– Grady corns
– Farleys
– Cherry pickers
– Calf stretches
– Runner stretch
– Mtn climbers
– Tempo squats
– 3 burpees
– Friendship fist bumps all around

THE THANG:
Grabbed a cmu and moved to the level parking lot next to Jesus. We did a heavy ladder workout with the following:
– 10 blockers
– 20 dips
– 30 man makers
– 40 mtn climbers
– 50 lunge w curl
– 60 OHP
– 70 heavy LBC
– 80 heavy squats
– 90 skaters
– 100 SSH
– 1 min plank hold
We worked our way back down the ladder but without a cmu until it was time to pack up.

MARY:
Nope

ANNOUNCEMENTS:
Uncovered is this Saturday. This is a convergence like no other. 7-8 at the Cove.

COT:
Joshua 24:15
“Choose this day whom you will serve”

Never Forget

AO: shamrock
Q: Haggis
PAX: slappy, Snaggletooth (Elijah Tafao), Skidmark
FNGs: None
COUNT: 4
WARMUP: SSH x 11
IW x 11
Don Quixote x 11
Merkins x 11

THE THANG:
Freedom doesn’t come free and we must always remember those who have paid the ultimate sacrifice for our freedom.

Mosey to Track

No Surrender x 11 each leg. Standing with hands behind head, kneel down left leg, kneel right leg, stand left leg, stand right leg= 1
EMT (Stop/Drop/Roll) chopping legs, stop, drop, roll left, merkin, roll right, up =1
V-ups x 11
E2k x 11 each side: on your 6, right ankle to left knee, bring left elbow to ankle
Ranger Merkin x 11

Failure to Launch x 11 : Al Gore (lunge while ATMs are hugging a tree) countdown from 10, on 1 launch jump and back to Al Gore
Outlaws x 11 each side: on your 6, legs together make an O to right and then to left
Rochamburpees x 11 rounds. Partner up , down in chillcut plank (elbows on ground). Rock paper scissors: Winner 1 Merkin, Loser 1 Burpee, Tie: 1 Burpee each
Groiners x 11
Elevens: start at 10 yd line , complete 10 burpees sprint to end zone and complete 1 merkin, mosey back to 20, complete 9 burpees, sprint, 2 merkins, continue
Tie Fighters- stand in lunge, baby arm circles forward x11 each leg, backwards x 11 each leg =1 x 2

Dora 50/50/50 cumulative effort Merlin/LBC/Squat while other partner runs out to 20 yd line and back

Mosey to flag

MARY: Nolan Ryan x 11 each side
Superman hold

ANNOUNCEMENTS: Uncovered next weekend

COT: Q reflected that first time this was run in September, no time to complete all of Tie Fighters or do Dora. Each day we come out we get better. The work does t get easier, you’re getting stronger.

Matthew 18:21-35
Forgiveness
21 Then Peter came up and said to him, “Lord, how often shall my brother sin against me, and I forgive him? As many as seven times?” 22 Jesus said to him, “I do not say to you seven times, but seventy times seven.[a]
The Parable of the Unforgiving Servant
23 “Therefore the kingdom of heaven may be compared to a king who wished to settle accounts with his servants. 24 When he began the reckoning, one was brought to him who owed him ten thousand talents;[b] 25 and as he could not pay, his lord ordered him to be sold, with his wife and children and all that he had, and payment to be made. 26 So the servant fell on his knees, imploring him, ‘Lord, have patience with me, and I will pay you everything.’ 27 And out of pity for him the lord of that servant released him and forgave him the debt. 28 But that same servant, as he went out, came upon one of his fellow servants who owed him a hundred denarii;[c] and seizing him by the throat he said, ‘Pay what you owe.’ 29 So his fellow servant fell down and besought him, ‘Have patience with me, and I will pay you.’ 30 He refused and went and put him in prison till he should pay the debt. 31 When his fellow servants saw what had taken place, they were greatly distressed, and they went and reported to their lord all that had taken place. 32 Then his lord summoned him and said to him, ‘You wicked servant! I forgave you all that debt because you besought me; 33 and should not you have had mercy on your fellow servant, as I had mercy on you?’ 34 And in anger his lord delivered him to the jailers,[d] till he should pay all his debt. 35 So also my heavenly Father will do to every one of you, if you do not forgive your brother from your heart.”

Forgiveness. Bring everything to God, your joys, pains, failures, everything because He wants all of you. Prayers for Pom Pom

Prayer: Haggis
Pledge
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