F3 Knoxville

Tag: Voo Doo

[the-pulpit] Rainier

AO: the-pulpit
Q: Trojan
PAX: Rougarou, Voodoo, Ike, Leland Robbins (Geiger), Kevin (Miss Piggie), Sawdust, Smoked Pickle, Trojan, 2.0 M&M
FNGs: None
COUNT: 9
WARMUP:
SSH
LBAC
Cherry Pickers

THE THANG:
6x Hill circuit up the big hill, mosey down the road to return to hill base.

Hill base core (10x rep/sec hold):
– Big Boy Sit-ups
– Bird Dogs
– Windshield Wiper
– Power Point
– American Hammer
– Freddy Mercury
Hill top strength (10x rep):
– Burpees
– Lunges
– Merkins
– SSH
– Calf Raises
– Squats

Finishing at picnic tables:
– Super Pushups (Dive Bombers) x10
– Picnic table step ups x10
– LBC x10
– Picnic table dips x10

Shoulder burners:
– Forward Clapper x20
– Overhand clapper x20
– 4 count shoulder touch x20
– Shoulder cherry pickers x20
– 2 additional shoulder burners led by Sawdust x20, each

ANNOUNCEMENTS:
UnCOVEred this Saturday

COT:

Theodore Roosevelt on Character:
“Bodily vigor is good, and vigor of intellect is even better, but far above both is character. It is true, of course, that a genius may, on certain lines, do more than a brave and manly fellow who is not a genius; and so, in sports, vast physical strength may overcome weakness, even though the puny body may have in it the heart of a lion. But, in the long run, in the great battle of life, no brilliancy of intellect, no perfection of bodily development, will count when weighed in the balance against that assemblage of virtues, active and passive, of moral qualities, which we group together under the name of character…”

TR, The Outlook
March 31, 1900

Being of good character is more important than how strong or smart you are. The Bible clearly spells this out for us. Hold yourself and HIMS accountable. Try to improve your character in areas where you may be deficient. Finally, teach values and good character to your 2.0s. It’s more important than anything any material possessions you can leave them with.

High-Octane

AO: shamrock
Q: Caveman
PAX: Smoked Pickle, Mermaid, slappy, Gringo, Honeydew, Eliza, Base Salary, Pom Pom, Baby Boomer, Voodoo, Stitch, Skidmark, Flower Pot, Snaggletooth, Steiner, , MACGRUBER
FNGs: 1 MACGRUBER
COUNT: 18
WARMUP:

Stationary Butt kickers – 50 single
Stationary High Knees – 50 single
Side Straddle Hops – 25
Neck rolls
Shoulder shrugs – forward / Back

Gorilla Walkers side to side
5 to the right
5 back x 2

Mountain Climbers 50

End Zone:
Shuffle to 50
Shuffle Back
Cross overs to 50 – Face Bleachers
Crossovers Back – Face Bleachers
Lunges 25
Lunges back
Gorilla walkers forward

THE THANG:

Jog to 50
50 Mountain Climbers – Single
Sprint back

Lizard Walk to 20
Lizard Walk back x 2

Run Bleachers X2
15 Up Downs or Burpees
Run Bleachers
15 Up Downs or Burpees
Hold plank waiting on 6

10 Box Jumps
10 Jump Squats x2

Circle up
Shin Box Rotation x5
Into a runners stretch
Each side x2

Arm Circles
25 forward
25 Backwards
25 side Thumbs down

50 LBCs x2

MARY:

ANNOUNCEMENTS:

COT:

“The pathway to what’s real is through the hardest thing you can do.”
J. Peterson

[the-pulpit] Short Circuit

AO: the-pulpit
Q: Butterknife
PAX: Kevin (Miss Piggie), Leland Robbins (Geiger), Trojan, Smoked Pickle, Metamucil, Voodoo, Butterknife
FNGs: None
COUNT: 7
WARMUP:
SSH
Windmills
Arm Circles Forward & Backwards
High Kicks
Bear :bear: Crawl in for a high five crawl :bear: back stand up x3
Butt Kickers
Cherry :cherries: Pickers
Fighter Merkins

THE THANG:
Circuit with 45 second stations we ran and did drills between each station.
Stations:
Fighter Merkins
Curls w/ CMU
Tris w/ CMU
Agility Ladder drills
Thrusters w/ med ball
Flutter kicks
Kettlebell Swings 35lb
Mountain Climbers
SSH
BBS
Man makers w/ 20 lb dumbbells
Walking Lunges

Burpees, Drills, Burpees

Shawn T’s

Mosey with person in front falling off for 2 burpees to the playground :playground_slide: for 10 pull ups.

Mosey back to the flag with the 6 snaking their way to the front of the line.

MARY:

ANNOUNCEMENTS:
UnCOVEred July 13th

COT:
NMTA Not Meant To Arrive
There are 4 Pillars of arrival:
Can’t arrive. This is a negative mindset. You don’t believe in yourself and we need to fix that immediately.

Has arrived. You’ve made it, now what?
You’re not trying anymore. Afraid to take chances, because you might lose the title. Do not stop. Continue to set goals!

Will arrive. Once XYZ happens, then I’ll be happy. There are people sitting in nursing homes right now, still waiting on XYZ.

Not meant to arrive. This is where we should all strive to be! Become the next best version of yourself. Enjoy the journey just as much if not more than destination.
My development has no end. There is always more to learn, always more to do, and you can learn from every situation and everyone.

Be “Blissfully Unsatisfied!” Brothers!

”Take delight in the Lord, and he will give you your heart’s desires.“
‭‭Psalms‬ ‭37‬:‭4‬ ‭NLT‬‬

[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