F3 Knoxville

Tag: Stitch

When the SAINTS go marching in…

AO: shamrock
Q: Mermaid
PAX: Base Salary, Commission, Crawlspace, Gringo, Stitch, Eliza, slappy, Tinker, Mermaid
FNGs: None
COUNT: 9
We carried heavy things today. I repurposed some statues that VOODOO kindly gave to me as a house warming gift. We marked out 1/10 of a mile around a parking area, and performed the following exercises while we carried the saints.
The goal was to start on opposite ends and carry items until you pass the other team.

Divide into two teams. Position each team on the opposite side of a loop. 1/10 mile
Carry the saint and a CMU with one team member while the remainer works through a list of exercises
Swap at every lap

The game ends when one team passes the other team

Grab a CMU and rotate through these exercises
Do them until your player gets back, they are the timer
Every 5 exercises performed meant we added weight, and by round three the weight was near 100lbs.

Saint only 35-40lbs
Merkins
Bench Press
Curls
Squats
Flutter Kicks
Saint and CMU 70-80lbs
Merkins
Bench Press
Curls
Squats
Flutter Kicks
Saint, CMU, RUCK 100-110 lbs
Merkins
Bench Press
Curls
Squats
Flutter Kicks

For the COT we discussed Mary Magdalen getting up early and being a spectator to the stone being rolled away from the tomb that denotes Easter and the resurrection of Jesus. She got up and went to the tomb and as a result, she was able to witness history. That stone was moving that day whether she was there or not. I think we can all apply this to our lives in some way. Events and good things are happening all around us, even at F3. These things will be there whether we attend or not, and it is up to us to be a part of things, or be present within our family. An example is tonight with Haw Ridge, or the upcoming GTE. I have serious FOMO about both events that I can’t fully attend. Great things will transpire and I am going to miss them. You have a choice, and if you can find a way to make these events happen, I am telling you that these are potentially life changing opportunities that you don’t want to miss. Maybe not stone rolling away from the tomb opportunities, but life changing non the less.

Easter Zombies!

AO: shamrock
Q: KickFlip
PAX: Mermaid, slappy, Crawlspace, Caveman, Gringo, Toretto, KickFlip, Waxjob, Hot Pants, Stitch, Double Scoop, Twitch
FNGs: None
COUNT: 11 + 1
WARMUP: This and that – short mosey to the ichthys

THE THANG:
20 second incrementing workout
1. Mountain Climber
2. HR Merkins
3. * Shoulder taps
4. Flutter kicks
5. Box cutters
6. Imperial walkers
7. Lunges
8. Bobby Hurley
9. Iron Mikes
10. * Monkey humpers

The Beast – keep track of your total # of cumulative reps. 15 minutes of work.
– 5 min burpees
– 4 min squats
– 3 min BBS
– 2 min merkins
– 1 min plank jack

MARY:
No time!

ANNOUNCEMENTS:
April 5 – Escape from Haw Ridge
April 10 – Launching The Pulpit
April 26-28 – GTE
April 27 – Convergence

COT:
Zombies on Easter!
Mathew 27:50 Then Jesus shouted out again, and he released his spirit. 51 At that moment the curtain in the sanctuary of the Temple was torn in two, from top to bottom. The earth shook, rocks split apart, 52 and tombs opened. The bodies of many godly men and women who had died were raised from the dead. 53 They left the cemetery after Jesus’ resurrection, went into the holy city of Jerusalem, and appeared to many people.

Is there a part of your spirit that is dead? Your prayer life? Your ability/desire to forgive? Your compassion for people who are disadvantaged? Your leadership role over your family? Your contentment? If so, what better way to commemorate the original Good Friday than to let Jesus resurrect that part of you and make it come alive again….TODAY!

Angry Dora

AO: dogpound
Q: Lightweight
PAX: Stitch, Madoff, Mayberry, Earmuffs (Dan Studt), Waxjob
FNGs: None
COUNT: 6
WARMUP:
The usual stuff

THE THANG:
Dora to music, partner worked while other ran a lap then flip flop
American Hammers, Plank jacks, CDD, BBS, mountain climbers, squat thrusts, merkins, burpees, wall sits, curls

MARY: Flutter kicks

ANNOUNCEMENTS:
Escape from Haw Ridge 4/5
GTE 4/27

COT: Happy Easter, Enjoy the weekend!

Let’s get Physical

AO: shamrock
Q: Eliza
PAX: Dumpster Dive, Eliza, Jardet, slappy, Anchorman, Tailhook, Free Fall (Justin Whitaker), Curveball, Stitch, Tinker, Honeydew
FNGs: None
COUNT: 11
WARMUP: Chicken Fat song

THE THANG: Grab a partner. Run from end zone to end zone rotating 90 degrees every 10 yards. Max merkins in two minutes. One partner counts. Run back and switch. Repeat with big boy sit ups.

Little stretching with sit and reach.

One mile for time.

MARY: scissor kicks, LBCs, H2H, pickle pointers, hello dollys, PLANKs

ANNOUNCEMENTS: EFHR

COT: read Brick’s Asylum PM post. Don’t give up. God will deliver you.

On a hill You created

AO: shamrock
Q: Anchorman
PAX: Bed Wetter, Skidmark, Stitch, Mermaid, Smokey (Matthew Bonn), Oscar Meyer, Eliza, Curveball, Hot Pants, Anchorman
FNGs: None
COUNT: 10
WARMUP:
Side Straddle hop (IC) 4 CT x 15
Cherry Pickers
Smurf Jacks (IC) 4 CT x 10
Runner’s Stretch
Bobby Hurleys x 10
Cobra / Down Dog

THE THANG:
Line up at one end of parking lot.

Round 1: Bear Crawl to the 1st line and do 1 merkin, BC to next line 2 merkins, BC to next line 3 merkins all the way to 10 – for 55 total

Round 2: Crab walk to the 1st line and do 20 American Hammers single count, repeat at each line all the way to line 10

Mosey to the CMU pile:
Grab 2 blocks for farmer carry.
Stop for 4 or 5 breaks to do 3 burpees
To the soccer field.
Murder Bunny to midfield then do 50 CMU Presses
Carry CMU back to the asphalt
50 single count Windshield wipers
Farmer Carry Both CMUs to midfield then do 25 feet & hand CMU merkins
Farmer Carry back to asphalt
50 CMU bench presses
Rifle Carry to candle then do 50 curls
Rifle carry back
Then we recovered and farmer carry all the way back to CMU pile
Mosey back to the AO

MARY:
Freddie Mercury, scissor kicks, buns of steel, cobra.

COT: Pray for Mermaid’s daughter’s friend who lost her dad. Praise for his daughter that survived the allergic reaction.

Word: So Will I (100 Billion X)
Song by Benjamin William Hastings and Hillsong UNITED

On a hill You created
The Light of the world
Abandoned in darkness to die

On a hill that he created.
On a tree he created.
With iron nails that were mined from the ground he created.
With a whip made of leather from an animal’s skin that he created.
Damning words from the mouths of those he created.
Hands that he created that beat and killed him.

How extreme his perfect humility was to willingly accept all of that complete disrespect from his creation, so that he could save us from our wickedness. It’s just so backwards. It doesn’t make sense.