F3 Knoxville

[the-pulpit] Still No R-EPC-T

AO: the-pulpit
Q: Sawdust
PAX: Leland Robbins (Geiger), Jim Norris, Betty, Ike, Smoked Pickle, Voodoo, Recoil (Blake Conley)
FNGs: None
COUNT: 8
WARMUP:
– SSH
– Stretch
– Tempo Merkins
– Cherry Pickers
– Abe Vigodas
– Tie-Fighters
– X-Wings
– Burpees (Because that’s not really a warm-up, you need to know the Warm-O-Rama is complete)

THE THANG:
– Mosey to the Football Field
– Route 66 with Merkins for 100 Yards
– Return Route Changing Exercise Every 10 Yards
– Bear Crawl
– Lunges
– Super Mario
– Run
– Mosey to the to the Landing Strip for some DORAs
– Timer was one (1) PAX circling the fieldhouse while the rest of the PAX played Pictionary
– Mosey to the Entrance to the Upper School for more DORAs
– Timer was one (1) PAX Running to the Sign into the Sports Complex while the rest of the PAX played Pictionary

MARY: Just some Tempo Squats for time.

ANNOUNCEMENTS: Future Starfish of Anderson County. Details to come later.

COT: Are you prepared?

The scouts’ motto is founded on my initials, it is:
BE PREPARED,
which means, you are always in a state of readiness in mind and body to do your DUTY;
Be Prepared in Mind by having disciplined yourself to be obedient to every order, and also by having thought out beforehand any accident or situation that might occur, so that you know the right thing to do at the right moment, and are willing to do it.
Be Prepared in Body by making yourself strong and active and able to do the right thing at the right moment, and do it.
— Lieut. Gen. Baden Powell C.B., Scouting for Boys (1908), “Camp Fire Yarn.—No. 4. Scout Law.” (Part I, p. 48)

Out and Back

AO: shamrock
Q: Eliza
PAX: Mermaid, slappy, Stitch, Fabio (Joe Hamilton), Lizzy, Voodoo, MacGruber, Anchorman, Skidmark, Eliza, Flower Pot, Gringo, Mocha
FNGs: None
COUNT: 13
WARMUP: Cherry pickers, various stretches, baby arm circles

THE THANG: Divide into 2 teams. There are 6 stations placed randomly around campus. Each station has two envelopes containing exercises for Team 1 and Team 2. Each team rolls a die, finds the corresponding number clue has to
Travel to that location, complete the exercises and return to the flag. Repeat until all 6 stations have been hit.

Station 1: under the overhang where we meet when it rains: 25merkins, 25 mtn climbers (2ct), 25 LBCs, 25 flutter kicks (2ct)

Station 2: picnic pavilion: 20 step ups each leg, 25 dips, 25 big boys, 20 swing pull ups

Station 3: CMU pile: 25 curls, 25 overhead press, 15 swings, 10 blockies

Station 4: at the church door: 15 imperial squat walkers, 10 lunges each leg, 10 friendship merkins

Station 5: Jesus statue: 15 step ups each leg, 60 second walk sit, 25 Freddie Mercurys (2ct) 15 plank jacks

Station 6: shamrock on the 50 yard line: run the bleachers 1 time through.

Final station at flag : 2 burpees each
MARY: no time

ANNOUNCEMENTS: hardship hill, one Knox soccer game 6/13

COT: what does it mean when someone says “you have a lot of potential?” What are some things that keep you from reaching your potential? How do we fight our way around those obstacles and start living up to our potential?

[the-pulpit] Day of Bells

AO: the-pulpit
Q: Rougarou
PAX: Ike, Betty, Leland Robbins (Geiger), Sawdust, Smoked Pickle, Voodoo
FNGs: None
COUNT: 7
WARMUP: dynamic movements

THE THANG: Bells for 2.5 rounds: unbalanced farmer walk 70yds; Sled + Tire pull 15yds; 5 TGUs; 21/15/9 BOR, SLDL, OHP; Tabata swings x4 (2min)

MARY:

ANNOUNCEMENTS:

COT: Sunday (if it’s the whole day) is 14% of the week x52 is 14% of the year, and if you live 80 years it’s 14% of that.
One hour a day is 4% of the day, so if you do 2hr church on Sunday, Wednesday, and 1hr study a day it’s about 18% of the week.
How good are we at being Christ-like if our focused time is that low? Are we truly trying to live His life the other 80% of the week?

[the-pulpit] Build a house

AO: the-pulpit
Q: Leland Robbins (Geiger)
PAX: Ike, Kevin (Miss Piggie), Sawdust, Smoked Pickle, Voodoo
FNGs: None
COUNT: 6
WARMUP:
Indian run for 1 mile

THE THANG:
Group burpees to 100 ( pivoted to 50) while other group runs a lap
“Two laps” worth of big boys
“One lap” of Merkins or Lt dans
MARY:
Stretches
ANNOUNCEMENTS:
Hardship hill upcoming
COT:
1 kings 8, Solomon built a house for the lord and himself. While the Lord’s house was very extravagant, Solomon’s house, while not a shack, wasn’t as nice. Reflect on the house we are building for the Lord, and the house we are building for ourselves.

[the-pulpit] Just Another Heavy Lift Day

AO: the-pulpit
Q: Betty
PAX: Kevin (Miss Piggie), Leland Robbins (Geiger), Voodoo, Ike, Jim Norris, Sawdust
FNGs: None
COUNT: 7
WARMUP: Got the blood flowing to all the right places of the body, then ran to the top of Mt. Sinai

THE THANG: Employed battle buddies for stations to lift heavy things for 2 minute AMRAP and then switched stations. Stations included:
– 100-lb medicine ball lifted over the tennis court net (I really need Rougarou to come back and claim his ball)
– 80-lb sand bag for a plank electric slide
– 40-lb sand bag for a blockee toss over your head
– 30-lb plate for kettle bell swings
– And then just a random burpee station

MARY: Just some ab work to round out the day.

ANNOUNCEMENTS: N/A

COT: Wisdom was imparted by Betty for all to share.