F3 Knoxville

Tag: Trojan

[the-pulpit] A Game of Chance

AO: the-pulpit
Q: Sawdust
PAX: Neon, Trojan, Betty, Ike, Smoked Pickle, Voodoo, @Tricycle
FNGs: None
COUNT: 8
WARMUP:
– Betty, Smoked Pickle & Sawdust did a :pre-ruck: for 1.6 miles before we started.
– SSH started, but shifted to Motivators
– Tempo Merkins
– Cherry Pickers
– Windmills
– Awkward Rockettes (Bunny-style)
– Tie-Fighters
– X-Wings
– Burpees (5 because the PAX didn’t agree when the Q asked if everyone was warm)

THE THANG:
– Ran over to the Gridiron for a Route 66 on Merkins
– Ran to the top of the Fieldhouse Turf to start our game of Chance.
– The PAX were divided into two teams. One team would work a list of exercises and then stack a cone when the list was complete. The other team would run to a location based on the roll of the :game_die: . When the running team returned, the exercise team would stop on their list and roll the :game_die: to find out where they would run. The first run team would start the exercises while the other team ran. The second run team would return to the exercise list where they left off and repeat the cycle for 4 total rounds of exercises, or until the Q called to recover.
– The Exercise List:
– 10 – Burpees
– 15 – Seal Jacks (4 – Count)
– 20 – LBCs (4 – Count)
– 15 – Peter Parkers (4 – Ct)
– 10 – Sumo Squats (4 – Count)
– 15 – Hello Dollys (4 – Ct)
– 20 – Merkins
– 15 – V-Ups
– 10 – Lt. Dans
– 15 – Gas Pumpers
– 20 – Side Crunches (10 EA)
– 15 – Boxcutters (4 – Count)
– The Run List
1. Stairs, stairs & more stairs
2. All rise in the Courts
3. Where is the flag?
4. Don’t sit on the benches
5. Up, Up & Away to the top
6. Tap the ram

MARY: No time for her.

ANNOUNCEMENTS: One team did get a lot of bad rolls of the :game_die:. So unless you’re really needing “5” at the Craps table, you might need to stick to cards.

COT: Reject passivity. In the beginning Adam failed to stand up for Eve which caused the serpent to tempt us in the beginning. We as HIMs should stand up for what we know to be right, do not stand idly by, but follow the path He has laid for us.

Islands of pain

AO: shamrock
Q: Baby Boomer
PAX: Anchorman, Baby Boomer, Brick, Commission, Mermaid, Pom Pom, slappy, Slipknot, Stitch, Voodoo, Snaggletooth, Gringo, Trojan
FNGs: None
COUNT: 13
WARMUP:
– SSH
– Tempo squats
– Tie Fighters
– Tempo merkins
– Squatting Grady Corns

THE THANG:
– Mosey to CMU pile and stop for some Rocky Balboas along the way
– CMU Island Dora in top lot
– HIM1 stays at start and does following exercises while HIM2 moves to islands
– Round 1: CMU kettle swings
– Round 2: CMU deadlifts
– Round 3: CMU squat thrusters
– HIM2 works through islands
– Island 1 (10 reps): R1 wide merkins/R2 Carolina dry docks/R3 no cheat merkins
– Island 2 (20 reps): R1 big boy sit-ups/R2 flutter kicks/R3 Freddy Mercurys
– Island 3 (30 reps): R1 SSH/R2 Bobby Hurleys/R3 lunges
– Rinse and repeat with HIMs swapping to do all exercises
– Visited islands together as a total group

MARY:
– Howler Monkey circle
– Michael Phelps and overhead arm stretch
– Cherry Pickers
– Groin stretch and Willie Mays Hayes
– Downward Dog and Cobra
– Superman/Banana

ANNOUNCEMENTS:
HH on Monday

COT:
– Brief history of Decoration Day and Memorial Day and it’s meaning
– Remembering those who gave the ultimate sacrifice to preserve our freedom
– Jesus also established a memorial service in the upper room with the disciples
– Communion is an opportunity to reflect on Christ’s sacrifice that has set us free from the bondage of sin
– Remain humble and grateful for all that have laid down their lives in love

[the-pulpit] CMU Surprise

AO: the-pulpit
Q: Voodoo
PAX: Neon, Sawdust, Charmin (John Willis), Fabio (Joe Hamilton), Leland Robbins (Geiger), Eliza, Betty, Rougarou, Smoked Pickle, Trojan
FNGs: None
COUNT: 11
WARMUP:
Plenty of stretching

THE THANG:
I came bearing gifts…CMUs

Partner up. One partner farmer carries CMU down US parking lot. Other partner does 3 BBS and runs to catch partner, then switch.

Stationed at LS cafeteria. Dora-style workout. One partner completes exercise while other moves to bus and back. One twist – both partner’s CMU must be used at all times.

Exercises were:
-rows
-walls sits
-OH press
-toe merkins
-curls

Completed two rounds then slowesy to mid point of parking lot where we resumed our first exercise making our way up behind the US to the resting place for the CMUs under the softball ramp.

Stopped at the turf for 10 no handed getups. Moseyed back to the flag for a few merkins

COT:
Discussed some takeaways from the book “Into the Wild.”
-life with less can be more fulfilling
-experienced are best when shared
-document your own life with pictures and/or journals
-Subject of the book blindly trusted so many strangers for rides, shelter, employment, etc and received a lot of help. What would happen if we all gave people we don’t know the benefit of the doubt? Gave them compassion, love, and respect as the default?

Worth a read, there is also a movie.

Cheese Grater

AO: shamrock
Q: slappy
PAX: Commission, Gringo, Smoked Pickle, Trojan, Skidmark, Stitch, Eliza, Oscar Meyer, Anchorman, Mermaid, Crawlspace
FNGs: None
COUNT: 14
(better late than never)
WARMUP:
– SSH
– Cherries
– Fat Guys
– Tempo Merkins

THE THANG:
– We ran a sneaky mile around the campus past the flag and ended up next to the Jesus statue.
– Starting at the statue we worked up the ladder. Each parking space (about 20) had an exercise written on a card. Run to the card do 10x of what the card says and run back to Jesus. At Jesus do 3 burpees. We did that for a round and flipped the cards over for the second round and did it again.
MARY:
– No Mary today. We ended perfectly.
ANNOUNCEMENTS:
– GTE
– Convergence
– Flag Handoff
– Hardship Hill
COT:
The Master’s was this weekend. I had a couple quotes to share.

“It’s difficult to excel at something you don’t truly enjoy.” – Jack Nicklaus

“Pursue what you love, what you are passionate about. Don’t let somebody else dictate your life’s path.” – Jack Nicklaus

After winning the 2022 Master’s Scottie Scheffler said,” It all goes back to my faith. The reason why I play golf it to glorify God and all that he’s done in my life and so for me my identity isn’t a golf score. All I am trying to do is glorify God and that’s why I’m in this position, so for me, it’s not about a golf score.”

Road Trip

AO: shamrock
Q: Eliza
PAX: Crawlspace, Curveball, Eliza, slappy, Mermaid, Trojan, Voodoo, Free Fall (Justin Whitaker), Caveman, Waxjob, Twitch
FNGs: None
COUNT: 11
WARMUP: SSH, Willie Mays Hays, Cherry pickers, twinkle toes, Merkin Wheel to 5

THE THANG: 4 corners up Weigels hill down dutchtown to cedar bluff and back.
15 merkins, 15 squats, 15 big boys

Mosey to Fire hydrant run down the hill cross the field and up the opposite hill and do 1 burpee. Repeat adding a burpee each time.

Mosey to CMU Pile

25 reps, OH press, Curls, Rows, Bench
20 reps right side row, left side row
15 reps swings
10 blockees

MARY: flutter kicks, Jane fondas, snow angels, 10 v ups OYO, pickle pointers

ANNOUNCEMENTS: The pulpit launches Wednesday,

COT: Leadership and teamwork can be difficult. You’re not always right. Sometimes you’re wrong. Lead well. Serve Well.