F3 Knoxville

Tag: Squatter

CMU Mile

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AO: shamrock
Q: Pom Pom
PAX: Anchorman, Pom Pom, slappy, Honeydew, Mermaid, Toretto, Flower Pot, Baby Boomer, Skidmark, Lizzy, Squatter, Stitch
FNGs: None
COUNT: 12
WARMUP:
– run in circle (jog, shuffle, butt kicks, high knees, jog)
– Baby arm circles forward/back x 10 ic
– Tempo Squat x 10
– Moroccan night clubs x 10 ic
– Side straddle hops x 20 ic

THE THANG:
CMU mile
– lap 1: one hand at a time. If you need to switch, set it down where you’re at and take a lap. Then you can switch. Only can run if you put the CMU down
do work until everyone is done
– lap 2/3: carry the CMU around the circle however you want. Every 2-5 mins, will stop and do 10 burpees
do work until everyone is done
– lap 4: carry the CMU any way you want. If you need to adjust, 5 burpees then continue
MARY:
– 5 cherry pickers to finish out
ANNOUNCEMENTS:

COT:
hard skills

Not merely a difficult task. Rather, things that should be running at full speed at all times without thinking. Things that are hard-wired into our routine, into our lives. Hard skills are repped and repeated so many times that they should run in the background flawlessly. These skills are what we must find to be top performers in our lives. A few hard skills that we can focus on are:
– good attitude at all times
– being a good family leader
– pursuit of faith

Rolling rolling rollin

AO: shamrock
Q: Haggis
PAX: Lizzy, Honeydew, Hot Toddy, Crawlspace, Mermaid, slappy, Squatter, Stitch
FNGs: None
COUNT: 9
WARMUP: SSH IW Tempo Merkins Don Quixote

THE THANG: mosey to football field

Rolling dice to determine our fate
White for distance (10,20,30,40,50,60)
Green Travel to distance
1 sprint
2 jog
3 bear crawl
4 lunge walk
5 Indian bear crawl
6 frog jump

Black for Work
1 Merkins
2 Squats
3 Dips
4 hello Dolly
5 flutters
6 diamond merkins

2 rounds that seemed like a lot of bear crawl and lunge walks with flutter and Squats

20 second star gazer

Sprints
20 and mosey back
55 and mosey back
5 (which was 95) and back to flag

MARY: no time

ANNOUNCEMENTS:
Brolympics tomorrow
COT:
Q shared importance of sprint distance. 2,555 days is 7 years. It’s been that long since my bone marrow transplant after battling leukemia.
Some days you wake up and have an idea as to what will happen and some days the dice of fate you give you hardship. Along the way there have been ups and downs and issues galore but thankful to be on this side of it all.
Going into my fight I was as lukewarm in life as one could be, but that quickly changed as God kept peeking through in numerous ways. It helped to have a strong support system that continues to this day and has grown with F3. It’s an honor to be out with yall in the mornings.

Contentment

AO: shamrock
Q: Anchorman
PAX: Baby Boomer, Squatter, Lizzy, LeBling, Crawlspace, Anchorman
FNGs: None
COUNT: 6

WARMUP: High knees, butt kicks, over the fence forwards and back.  Cherry pickers  Smurf Jacks – IC – 4ct x10  Quad stretch  Down Dog / Cobra  

THE THANG: Mosey to the bleachers for Cardio  run up and down all of them to the end Catch our breath Stretch  
Mosey to the Ab area 50 LBCs 50 Awkward turtles  50 Dead bugs 50 American Hammers  50 Flutter kicks    
Mosey to Leg area 30 seconds wall sit 50 toe merkins, run 1 lap.
Repeat for 3 rounds total  
Mosey to Arm area  50 Bench press 50 lawn mowers 50 CMU press 50 Curls  50 Merkins on CMU

MARY:  Dealer’s choice  

 COT:  I need constant help with contentment. I get laser focused on something like a new pair of shoes, a car, house, a watch, etc. I want what I do not have, but I have been blessed with so much. I am so thankful for what I have. My family, my health, my job, etc.
I do t want to wait until Thanksgiving to appreciate what has been given to me.

IPax Week 2

AO: shamrock
Q: Stitch
PAX: Squatter, Butterknife, Tinker, LeBling, Mermaid, Crawlspace
FNGs: None
COUNT: 7
Warmup: 800 meter run

THE THANG:

80 Merkins
Lt. Dan’s Magic Legs – 15 yards
14 Cactus Jumpsquats
Lt. Dan back

80 Coupon Plank Jacks
Murder Bunny
14 Cactus jumpsquats
Reverse murder bunny

60 Merkins
Bricklayers
14 Cactus Jumpsquats
bricklayers back

60 coupon plank jacks
Lt Dan magic legs
Repeat Cactus JS

40 merkins
bricklayers

40 coupon plank jacks
murder bunny

20 merkins
Lt. Dan

20 Coupon plank jacks

800 meter run

COT:

My son has these wristbands that have Bible verses on them. He wanted some of those and I loved that. Now, I’m not a fan of reading a single Bible verse, without context, because it’s easy to take and use them in ways they were not intended.

Anyway, I was looking through his collection the other night and one really simple one jumped out at me. It was Colossians 3:2 which says “Set your minds on things above, not on earthly things. Some translations say to seek. Seek, meaning to desire, have passion for. Well as a matter of fact, that entire day I spent all of my time and focus on earthly things. I was exhausted. I was stressed and I was feeling some despair.

Whether it was about food, money, sickness, work, responsibilities, home repairs, you name it. My day was spent focused on those things.

19 “Do not lay up for yourselves treasures on earth, where moth and rust destroy and where thieves break in and steal, 20 but lay up for yourselves treasures in heaven, where neither moth nor rust destroys and where thieves do not break in and steal. 21 For where your treasure is, there your heart will be also. – Matthew 6

Store up treasures you can access today AND tomorrow. Spend your time focused on the ONE and the ones who matter most. Your mind, body and soul will also benefit today.

Fitness Time in Tennessee

AO: shamrock
Q: Stitch
PAX: slappy, Eliza, Anchorman, Bed Wetter, Band Camp, Dumpster Dive, Mermaid, LeBling, Haggis, Squatter, Crawlspace, Lightweight
FNGs: None
COUNT: 13
WARMUP:
Warm O Rama:
Moroccan Nightclubs
Grady Corns
Tempo Squats
Imperial Walkers
SSH

THE THANG:
Football handoff run to the back parking lot. Ball works it’s way back through the line and last person sprints to the front, hand off starts back down the line.

Blind draw from each category. One on each corner:

CORE
CARDIO
LEGS
UPPER BODY

Reps =
Card # + 10
Royal = 25
Ace = 100

Got at least 24 exercises in, including 25 Burpees.

COT:
Reading through Proverbs recently and it’s humbling. It’s really a manual for everyone and it challenges our thoughts, attitudes, and actions. It really encompasses every aspect of our lives and just how much of it we offer to God.

I was reminded about anger and what that does to a man. What that does to ME! There’s a lot of anger out there and it’s very easy to let that seep into you. I don’t watch the news anymore. I used to watch it religiously and then I just realized that it was making me…angry. And, there was very little, if anything, I could do about any of it. I can feel the tension in the world around me, today.

How do we respond? There are over 900 verses in Proverbs. Here are two:

1. Hatred stirs up strife, but love covers all offenses. That’s 10:12.
2. The vexation of a fool is known at once, but the prudent ignores an insult. 12:16

Which one of these do we represent? Are we snapping back at others to expose and tear them down or are we seeking to put them in a better light? Tim Keller said that “anger is energy released to defend something you love. When you are in a dispute, stop releasing your anger against the other person in order to defend your ego. Release your energy against the problem (not the person) that is dividing you.”

So my challenge today is to step away from the tv. Take a breathe! If we claim to be followers of Jesus, then we shouldn’t look like everyone else. You don’t have to compromise your beliefs to bite your tongue, offer kindness and show love to someone you disagree with. And when you do that, who gets the glory? It’s not you.