F3 Knoxville

Tag: Snowbird

BROGA

AO: the-equalizer
Q: Cheney
PAX: Madoff, Bookman, Ribbed, Swimmies (Nathan Chesney), Snowbird, Smithers, Cheney, Tropicana, Matlock (Bill Maddox), TRC/Crab legs, Stripped
FNGs: None
COUNT: 11
WARMUP: SSH, cherry pickers, random stretches

THE THANG:
Follow the Q, switch exercises every few minutes and Lap after 2 exercises.
Exercises:
– Downward Dog Knee Tucks
– Downward Dog to Chaturanga to Upward Dog (or slow dive bombers if you want to get technical)
– Boat pose with CMU Twists
– Side plank with arm raise
– Squat with CMU Curl
– Lunge with CMU tricep extensions
– Bonus burpees to mourn a CMU

MARY: stretching

ANNOUNCEMENTS: F2 at Corner 16 today

COT:
“What is the key to living such a happy life? You don’t need to follow a blueprint, you just need to live and be happy.”

There is an ultimate plan for everyone out there, but not a single blueprint (or path) that must be followed. Your path is impacted by choices you make, choices others make and by things outside of anyone’s control. So the key to enjoying today is not to put yourself down about yesterday or tomorrow.

Backblast Error

AO: the-equalizer
Q: Stripped
PAX: Blindside, Bookman, mouthwash (Mike), Smithers, Snowbird, Stripped
FNGs: None
COUNT: 6
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

Jenga with CMUs… sorta

AO: the-equalizer
Q: Smithers
PAX: Snowbird, Stripped, Bookman, Cheney, Madoff
FNGs: None
COUNT: 6
WARMUP: SSH, mountain climbers, LBACs,

THE THANG: Mosey to smokehouse, grab CMUs, head to picnic table. Jenga – pull a block out of the tower and do 11’s with the two exercises written on the block. When the tower falls, we do a lap around the tennis court doing something with our CMUs.

MARY: Arm stretches.

ANNOUNCEMENTS:

COT: Romans 5: Perseverance! When we are hit with struggles, when failures happen, when things don’t go according to plan – persevere knowing that it produces character, and character produces hope.

Q10 Doubles

AO: the-equalizer
Q: Headgear
PAX: Blindside, Cheney, Headgear, High Heels, Ice Cold, Madoff, mouthwash (Mike), Smithers, Snowbird, Stripped
FNGs: None
COUNT: 10
Warm up:
20 SSH
20 Tie fighters each way
15 Grady corns
4 Cherry pickers

Doubles dice game with a lap on the 10s

Mary- 1 minute of glute bridges

2 song thoughts:

First song: I’m so blessed by CAIN. “On my best days, I’m a child of God, and on my worst days, I’m a child of God.”

(Here’s a cover of the song recently posted by my alma mater that I’ve been jamming this weekend https://youtu.be/TfkITY6wKng)

Second song is from Frozen—“We’re not saying you can change him, cause people don’t really change.”

I really don’t like that line, and am reminded of the story of prison warden Clinton Duffy. During the 1940s and 1950s, Warden Duffy was well known for his efforts to rehabilitate the men in his prison. Said one critic, “You should know that leopards don’t change their spots!” Replied Warden Duffy, “You should know I don’t work with leopards. I work with men, and men change every day.”

There are examples in the scriptures of people making this kind of change—think Jonah, Saul of Tarshish. Also some good examples in literature— Ebeneezeer Scrooge, the grinch, etc.

In my life, the key to making lasting changes is Jesus Christ. He will heal you from sin as you repent. He will heal you from sadness and fear. He will heal you from the wounds of this world.

Whatever questions or problems you have, the answer is always found in the life and teachings of Jesus Christ.

The Lord needs better men, so let’s rise to His call! I’ve seen in my life that He will give us the power, stamina, and resources we need to enable whatever changes we need to make to follow Him.

The Floor is Lava! (for CMUs)

AO: the-equalizer
Q: Smithers
PAX: mouthwash (Mike), Stripped, Snowbird, Cheney
FNGs: None
COUNT: 5
WARMUP: SSH, arm circles, mountain climbers

THE THANG: Grab a CMU and don’t let it touch the ground! Pair up in groups and let one pax exercise with 2 CMUs while the CMU-less pax does a different exercise, then swap. After 6 rounds of different exercises, walk a lap with your CMU. Success! Back to the smokehouse without ever touching the ground.

MARY: n/a

ANNOUNCEMENTS: n/a

COT: Relationships are important! Make it a priority to have a quiet time each day with God.