F3 Knoxville

Tag: Wanderer

Duck pond circuit

AO: juco
Q: Fetch
PAX: Booster, Wheelchair (Jonathan Perelman), Wanderer
FNGs: None
COUNT: 4
WARMUP: side straddle hops in cadence, windmills in cadence, cherry pickers in cadence, 30 sec stretch on your own.
THE THANG:

Duck Pond Lot Circuit
10 burpees at light pole 19
Run to welcome sign
20 squats
Run to pole 12
30 2 ct flutter kicks
Run to pole 10
40 merkins
Run hard to pole 19,
rinse and repeat.

MARY: N.A.
ANNOUNCEMENTS: N.A.
COT:
I Cor 3:6-7:

I planted, Apollos watered, but God gave the growth. 7 So neither he who plants nor he who waters is anything, but only God who gives the growth.

Two things to unpack with with verse. First, we are called to plant and water, but its God that gives the growth… in the day to day things we do, trust God to give the increase and bless our efforts. Secondly, God is in control. There are things we can and should do and say in this life, but so much of our lives are completely out of our control. It’s humbling to realize how much this is.
Encouragement is to plant and water, then pray and trust for God to give the growth in our work, families, relationships, etc…

October Juco metric

AO: juco
Q: Guardrail
PAX: Breadstixx, Wanderer, Wheelchair (Jonathan Perelman), Sweeper (Daniel Wilkins), Booster, Stye (Hal Phillips)
FNGs: None
COUNT: 7

WARMUP: ssh, Thai chin warrior, tempo squats, tempo merkins
THE THANG: Part 1:  RUN
10 minute timer
Run from Line 1 to Line 2 (~10 yards) and back to Line 1

Run from Line 1 to Line 3 (~20 yards) and back to Line 1 

Run from Line 1 to Line 4 (~30 yards) and back to Line 1

That is 1 rep

Rinse and repeat as many times as you can in the 10 minutes.

1 minute rest

Part 2:  AMRAP

3×2 minutes timer

Count the total number of reps (cumulative, not individual)
2 minutes AMRAP SSH2 minutes AMRAP High Knees (count 1 leg)2
minutes AMRAP mountain climbers (count 1 leg)

3 MINUTES REST AND RECORD 1st ROUND # OF REPS repeat
MARY: no time
ANNOUNCEMENTS: brolympics Saturday! sign up to Q in November!
COT: see #running where Trash panda brought a solid word.

No Accident

AO: juco
Q: Guardrail
PAX: Wanderer
FNGs: None
COUNT: 2
WARMUP: SSH, Cherry Pickers, Twisties, Tai Chi Warrior
THE THANG: Broad jump across Hardin Valley to Award Winning hill climb for 10 Kick throughs at each light pole, repeat with 10 Merkins, then Catch me if you can across the top for some ab work while star gazing. Return to campus for some guardrail dips and bear crawl, then hunted down Booster and caught up with him.
MARY: Planks, L & R, Imperial Walkers
ANNOUNCEMENTS: T-Shirts! Fill the Q calendar. Lots of guys carrying a lot things right now. Reach out.
COT: Therefore let anyone who thinks that he stands take heed lest he fall.1 Corinthians 10:12

Tucker Blakely, 29 years old. Killed in the line of duty. News says Matthew Rose got in a domestic fight with his wife, cops get called, he shoots Officer Blakely, gets killed himself. 5 yr old son left fatherless.
Tragic. Close to home and it should wake us up.
This was no accident. Accident is tripping on the sidewalk or falling at soccer and needing stitches.
There are 2 ditches we can fall in as we process this.
1: It will never happen to me 2: Thinking there is nothing we can do to prevent it… a 3rd would be ignoring it.
Don’t think that you are above accountability, needing some guardrails or that we can go alone.
Speculation, but Matthew didn’t get there overnight – this wasn’t the first fight or outburst.
Don’t think you can just have a pet “socially acceptable” secret sin.
Take heed; know your own brokenness; share that with a Brother
Invite a neighbor to F3, to your church, to your backyard – and love them enough to tell them hard truths.
let yourself feel sad about this but don’t stop there. be a HIM to someone who needs it.
But Jesus doesn’t call us to live in fear of “an accident” He walks with us through temptation
No temptation has overtaken you that is not common to man. God is faithful, and he will not let you be tempted beyond your ability, but with the temptation he will also provide the way of escape, that you may be able to endure it.
1 Corinthians 10:13 ESV

Reason #5

AO: juco
Q: Mailbox
PAX: Butterknife, Fetch, Guardrail, Lil’ Spice, Mailbox, Waffles, Wanderer, Windex, Archie
FNGs: None
COUNT: 9
WARMUP: SSH, Moroccan Nightclub, Windmills, High Knees/Burpees, TN Rocking Chair
THE THANG: 9 Round Tabata Timer x2 x2 – no counting necessary.
MARY: No time
ANNOUNCEMENTS: Need a Q on Wednesday and flag handoff at Shamrock Friday. Would have to miss IPC week 4 to attend. I know tough decision
COT: Windshield and the rear view mirror. Spend more time focused on future instead of worrying about passed. “Not that I have already obtained this or am already perfect, but I press on to make it my own, because Christ Jesus has made me his own. Brothers, I do not consider that I have made it my own. But one thing I do: forgetting what lies behind and straining forward to what lies ahead, I press on toward the goal for the prize of the upward call of God in Christ Jesus.”
‭‭Philippians‬ ‭3‬:‭12‬-‭14‬ ‭ESV‬‬
bible.com/bible/59/php.3.12-14.ESV

You VS You #3

AO: juco
Q: Commission
PAX: Commission, MC Fraud (Chris Trice), Booster, Stye (Hal Phillips), Guardrail, Stitch, Hallmark, Windex, Wanderer
FNGs: None
COUNT: 9
WARMUP: 15 SSH (4 count), 5 Cherry pickers (4 count), 10 tempo merkins, 10 tempo squats, one lap around the parking lot

THE THANG: Line up at 1st line Start the timer.  We used 1 parking spaces as the lines. All PAX perform each exercise for 1 full minute (no rest interval between sets).
After each 50 reps, move forward one line. Immediately following the 10th set (no rest), perform 5 minutes of CMU Thrusters (keep counting toward your total # of reps). Total duration: 15 minutes
1-minute of CMU OHP
1-minute of CMU Goblet Squats
1-minute of CMU Bent Over Rows
1-minute of CMU BBS
1-minute of CMU Biceps curls
1-minute of CMU Lunges
1-minute of Derkins (feet elevated on CMU)
1-minute of CMU LBCs
1-minute of CMU Triceps extension
1-minute of CMU Deadlifts
5-minutes of CMU Thrusters

Record 1st Round # of reps Rest 3 minutes  

Now…REPEAT the full routine – starting over with your rep count

COT: Isaiah 53:2 For He grew up before Him like a tender shoot, And like a root out of parched ground; He has no stately form or majesty That we should look upon Him, Nor appearance that we should be attracted to Him.
What if there was nothing remarkable about you EXCEPT…except for your faith?
You didn’t go to a fancy college, maybe you didn’t even graduate high school.
Your job, well, it only pays for your daily bread. Retirement…you are going to work the rest of your life
Sports, you are the kid that they pick last.
You’re ugly, your spouse is ugly, even your dog is ugly

What if there was nothing remarkable about you…except for your faith?
Are you the person people come to with their Bible questions or ask for your prayers on their behalf?
Maybe you pause a conversation with a church friend or a family member to chase down a visitor before they sneak out.
Maybe you’re the type to spend a couple of hours in the parking lot with a brother or sister who just needs to get something off of their chest.
Perhaps you are the one who serves without being asked. You recognize a need and you take care of it because you know how hard it is for some people to accept help.
What if there was nothing remarkable about you…except for your faith?

Continued below…