F3 Knoxville

Tag: Tenderfoot

The Consequence of June 24th

AO: asylum-pm
Q: Curveball
PAX: Brick, Pele (Jon Lindberg), Lizzy, Lilydipper, Mr Jinxy, CRISPR, Crash Dummy, High Heels, Doubtfire (Nick Bond), Tenderfoot, Rooney (Carl Whipple), Curveball
FNGs: None
COUNT: 12
WARMUP:
SSH (Side Straddle Hops) – 25 IC
Arm Circles (Forward/Backward) – 10 each direction IC
Cherry Pickers – 10 IC
– Run halfway to Greenway.
Imperial Walkers – 15 IC
Slow Merkins – 10 IC
Plank Jacks – 15 IC

THE THANG:
Down to Lyons View Greenway. 1st light pole Route 66 Burpees.

Into woods. – Gauntlet Workouts
LBCs <-----------------------> Squats
Diamond Merkins <-----------------------> Flutters
Lunges <-----------------------> Wide Merkins

Three shaded stations making way back to flag.

Station 0: Core Crusher
15 LBCs
15 Flutter Kicks (4-count)
15 American Hammers (4-count)

Station 1: Upper Body
10 Merkins
10 Dips (on curb/bench)
10 Carolina Dry Docks

Station 3: Legs
15 Squats
10 Jump Squats or Air Chair Hold (30 sec)
10 Lunges (each leg)
10 Calf Raises at staircase

MARY:
15 LBCs
15 Flutter Kicks (4-count)
15 American Hammers (4-count)

ANNOUNCEMENTS:
June 26th 5:45PM Asylum PM
– Brick will be passing the AOQ flag to Crash Dummy

COT:
How does June 24th matter when it comes to the Declaration of Independence?
Here’s a basic rundown of it.
June 7th – Richard Henry Lee of Virginia presented initial resolution for independence.
June 11th – foundations for the document were laid
June 11th – Committee of Five. Adams, Franklin, Jefferson, Roger Sherman, Robert R Livingston. Jefferson chosen to draft Declaration
June 28th – Presented to Congress.
Congress debated and revised it between July 1st and the 4th.
Formally adopted by Congress on July 2nd.
The www.google.com/search?safe=active&cs=1&sca_esv=a644fcbfba2a63ce&sxsrf=AE3TifMZhh5JTXJ4JOD-ennCuxqCHym8qQ%3A1750716996991&q=Continental+Congress&sa=X&ved=2ahUKEwiA3L6FyYiOAxXev4kEHVd-FnQQxccNegQIExA… voted to declare independence from Great Britain on July 2, 1776.

The delegates then spent the next two days revising and finalizing the text of the www.google.com/search?safe=active&cs=1&sca_esv=a644fcbfba2a63ce&sxsrf=AE3TifMZhh5JTXJ4JOD-ennCuxqCHym8qQ%3A1750716996991&q=Declaration+of+Independence&sa=X&ved=2ahUKEwiA3L6FyYiOAxXev4kEHVd-FnQQxccN…. This final, approved version was officially adopted on July 4th.

So, on June 24th, 1776, the Committee of Five, appointed on June 11th, was likely engaged in the process of drafting the Declaration of Independence, which was presented to Congress later that week. No specific significant event directly linked to the Declaration of Independence is recorded as occurring on that particular day.

However, the critical activities related to the Declaration leading up to July 4th were the drafting by the Committee of Five, the presentation to Congress, and the subsequent debates and revisions. Without this work done by our forefathers, significant events would not have followed.

June 24th is important because even though the efforts of that day are not recorded or celebrated, they were essential in process that became independence for America. Don’t ever think your work and preparation, even though they aren’t seen by others, aren’t significant.

PE Exam

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: Sparkler, Serpentine (Jason Pierce), MD Hammer, Abacus, Mr Jinxy, Tenderfoot, Lilydipper, High Heels (Henry Ritchie), Lizzy, Brick, Drum Major, Stitch, Curveball, Rooney(Carl Whipple), Steam, Pele (Jon Lindberg)
FNGs: None
COUNT: 16
WARMUP:
-20 Split Jacks (4-ct), 10 each leg, in cadence
– 10 Cherry Pickers (4-ct), in cadence
– 10 Rockettes (4-ct), in cadence
– 5 PCMBs, OYO
– 20 Grady Corns (4-ct), in cadence
THE THANG:
Moved to Pavillion due to storms.
PE EXAM (Hat tip, Erector)
Run around Pav 2x, doing …
P – 10 Prisoner Cell Merkin Burpees aka PCMBs.
Mosey down the long side of the Pav and back doing…
E – Elevens – CDDs at one end and squats at the other
MOSEY to Road leading to Lyons View entrance.
E – Escalator – I actually totally forgot to do this one. Q Fail.
**WE INTERRUPT THE PE EXAM DUE TO THE INVASION OF A KRAKEN!**
KRAKEN: 6 cones in a circle, with Ab exercises in blue, and upper body exercises in red. Do the blue exercise, then run around clockwise plus one cone and do the next exercise. Rinse and repeat until back and starting point. Then do the same thing, in the opposite direction, doing the red exercises.
Blue exercises:
1. 20 BBS
2. 20 Gas Pumps
3. 20 Box Cutters
4. 20 LBCs
5. 20 Bicycle kicks (4-ct)
6. 20 American Hammers (4-ct)

Red exercises:
7. 20 Merkins
8. 20 Carolina Dry Docks
9. 20 Shoulder Taps (both shoulders =1)
10. 20 Diamond Merkins
11. 20 Bottle Openers
12. 20 Wide Merkins

X –Xs and Os , on Q’s call

A – Aiken legs – Done in succession with no rest — 20 Squats, 20 Bobby Hurleys, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward). Rinse and repeat
M – Mary – PAX called out Burpees, and reverse lunges

ANNOUNCEMENTS:

COT:
This past Sunday was Pentecost.
Some traditions associate with it include Wearing Red (symbolizes the fire of the Holy Spirit). Praying for Guidance: and Engaging in Fellowship: Participate in activities that promote unity and fellowship.
So I don’t know about wearing red, but the other two traditions I have absolutely immersed myself in this week. It’s been a challenging week, and as leaders, I think praying for guidance does a couple of things.
It indicates a willingness to be open to inspiration, comfort, and guidance, specifically from your Sky Q, but
–
this willingness can also trickle over into seeking guidance from others that you respect, tapping into others for inspiration and direction. The burden of leadership does not have to be borne alone.
–
And I think Engaging in Fellowship is also important for leaders. Sometimes being a leader feels very lonely. Sometimes it feels like, in spite of your best efforts, everything you’ve worked hard for to accomplish in your position has been in vain. It’s very important not to isolate yourself. Engaging with others is healthy and often very helpful. Connecting, sharing ideas, sharing concerns, even just having someone to have a beer with or tell a funny joke is important. You are not as alone as you might think. And when things are rough, those HIMs that you surround yourself with will give you that inspiration to keep fighting the good fight. AYE.

In the Valley

AO: asylum-pm
Q: Brick
PAX: Curveball, Pele (Jon Lindberg), Lilydipper, Steam, High Heels, Lizzy, Rooney(Carl Whipple), Tenderfoot, Abacus, Serpentine (Jason Pierce), Swimmies (Nathan Chesney)
FNGs: None
COUNT: 12
WARMUP:
SSH
Bend and reach
Reverse lunge
Cherry pickers
IT dept
Lbac’s
Hello Dollys

THE THANG:
-Mosey to cardiac
-At each bend do 25 derkins
-At bottom hold plank
-Go up and at each bend do 20 hand release merkins
-At top do BBS until 6 is up
-Go down again and at each bend do 20 squat jumps
-At bottom hold Al Gore until 6

Mosey to the Dock
30 squats on the rail

Back up Cardiac

Battle buddy long run back to the flag

MARY:

ANNOUNCEMENTS:
Passing of the Flag to Crash Dummy!
June 26

COT:
“Even though I walk through the valley of the shadow of death, I will fear no evil, for you are with me; your rod and your staff, they comfort me.” Psalm 23:4 (ESV)

Loss is a common source of stress. You can lose so many things—like your job, your health, your money, your reputation, or a loved one.

When people go through loss, you see two common reactions: One is fear, and the other is grief.

Grief is good. Grief is the way we get through the transitions of life. In fact, if you don’t grieve, you get stuck!

On the other hand, fear is a bad thing. Not once does the Bible say, “Grieve not,” “Mourn not,” “Weep not,” or “Cry not.” What it does say is, “Fear not.” And it says that 365 times! Grief doesn’t paralyze, but fear does.

David says in Psalm 23:4, “Even though I walk through the valley of the shadow of death, I will fear no evil, for you are with me; your rod and your staff, they comfort me” (ESV).

When that psalm was written, shepherds always carried a rod and a staff to protect their sheep. David knew that, in the same way, God had the tools to protect him. And he trusted God, even in the darkest valleys.

You might be going through the valley of the shadow right now. It may be the valley of the shadow of death. It may be the valley of the shadow of debt. It may be the valley of the shadow of conflict. It may be the valley of the shadow of depression. It may be the valley of the shadow of discouragement.

Shadows are scary. Remember being afraid of shadows when you were lying in bed as a kid? I’ve learned a few things about shadows.

First, shadows can’t hurt you.

Second, shadows are always bigger than the source.

And here’s more good news: Wherever there’s a shadow, there has to be a light. You can’t have a shadow without light. So the key when you’re going through the valley of the shadow is to turn your back on the shadow and look at the light. Because as long as you keep your eyes on the light—Jesus, the Light of the World—the shadow won’t scare you.

That’s how you go through the valley of the shadow of death. That’s how you lower your stress. You trust God in the dark valleys, just like David, who prayed, “When I am ready to give up, he knows what I should do” (Psalm 142:3 GNT).

Go Do Good!

AO: asylum-pm
Q: Rooney(Carl Whipple)
PAX: Comfort Zone, Brick, Pele (Jon Lindberg), Abacus, Drum Major, High Heels, Lilydipper, Mr Jinxy, Pusher, Tenderfoot
FNGs: None
COUNT: 11
Weather was hot and sunny with a breeze.
Great to have Comfort Zone with us!

WARMUP: 1 minute each of:
SSHs
Arm circles
High knees
Squats
Stretch as needed

THE THANG:
Mosey to the rock pile below Coliseum.

12 4-count Merkins
15 squats w/rock
10 rows (4-count)
12 lunges w/rock
15 glute bridges

Mosey around the Coliseum back to the rocks.

Rinse & repeat.

Mosey back to AO. Hydrate.

40 second exercises – 20 second rest for each of the following:

Jump squats
Mountain climbers
Burpees
Skaters
High knees

1 minute rest, rinse and repeat.

MARY:

ANNOUNCEMENTS: June 26, Handing over the reins to Crash Dummy!

COT: Go Do Good! God’s love will make you see yourself and your neighbor through the eyes of grace. When you see God’s love, you see other people.

Run baby run

AO: asylum-pm
Q: Switchhitter (Tony)
PAX: Tenderfoot, Rooney (Carl Whipple), Kung Blue, Lilydipper, Curveball, Drum Major, Serpentine (Jason Pierce), Doubtfire (Nick Bond), Switchhitter (Tony), Crash Dummy, Brick, Pele (Jon Lindberg), Jinxy, Title IX
FNGs: None
COUNT: 14
WARMUP:
Side straddle hops, 25
The windmill, 25
Imperial walkers, 25
Hurdler’s stretch, 2 minutes
Groin stretch, 25
THE THANG:
Mosey .25 miles
Run .4 miles, 25 merkins
Run .5 miles, 25 squats
Run .5 miles, 15 burpees
Run .5 miles, 2 minutes hurdler’s stretch
Run .6 miles
MARY:
Flutter kicks, 25
Plank, 2 minutes
Groin stretch, 2 minutes
ANNOUNCEMENTS:
None
COT:
I learned from my grandfather what it means to be a man. 1. Provide. 2. Don’t punch down. 3. Don’t be afraid to admit you’re weak. 4. Change if you need to.
PRAYER:
One of the fs is faith: let’s have faith in each other…and let’s earn the faith others have in us.