F3 Knoxville

Tag: Wanderer

Second Chances 1 of 3

AO: juco
Q: Commission
PAX: Mailbox, Guardrail, Wanderer
FNGs: None
COUNT: 4
WARMUP:
Side straddle hop x 25 (4 count)
Cherry pickers x 5 (4 count)
Tempo merkins x 10 (4 count)
Tempo squats x 10 (4 count)
Mountain Climbers x 10 (4 count)

THE THANG:

Mosie to the Haslam Building.

Run to the cop car and back while your partner does
100 Imperial Walkers (4 count)
100 Swimmers (4 count)
100 Mountain climbers (4 count)
100 Supermans (4 count)

2 Rounds
30 Bobby Hurleys
30 sec Wall sit

Far side of the parking lot
6 lunges
3 burpees
10 twinkle toes
Jog 2 bays forward, bernie one bay back

Mosie to the flag.

Mary:
Guardrail led us in 20 flutter kicks (4 count)

COT
Second chances
1 Cor 6:9-11 9 Or do you not know that the unrighteous will not inherit the kingdom of God? Do not be deceived; neither fornicators, nor idolaters, nor adulterers, nor effeminate, nor homosexuals,10 nor thieves, nor the covetous, nor drunkards, nor revilers, nor swindlers, will inherit the kingdom of God. 11 Such were some of you; but you were washed, but you were sanctified, but you were justified in the name of the Lord Jesus Christ and in the Spirit of our God.

I got into some serious trouble as a middle schooler and betrayed a close friend by breaking into his house and stealing from his family. I believe that God’s hand played into receiving mercy and avoiding long term consequences for my actions because he had other plans for me in his kingdom. I needed a second chance.

The Latin word for common is vulgar. Aren’t the things the common man thinks and does vulgar? That is why God is sanctifying us. Sanctification is the verb process of making holy or setting apart. God is taking us out of the common and setting us apart for his use. The sins of your past may or may not be mentioned in 1 Cor 6 but they are mentioned elsewhere and your sins are no better than anyone else’s and their sins are no worse than yours. Regardless, let them be your past, not your present or future.

Allow God to continue in his sanctification of you for his purposes and make the most of this second chance.

Borrowed Courage

AO: juco
Q: Guardrail
PAX: Windex, Haggis, Wanderer, Mailbox, Fetch
FNGs: None
COUNT: 6
WARMUP:15 SSH, 15 mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 tempo squats, 5 cherry pickers

THE THANG:Mosey to Freshman hill.
– 20 merkins
– Up and down the hill for 1 burpee
– 20 squats
– Up and down the hill for 1 burpee
– 20 big boys
– Up and down the hill for 1 burpee
– Repeat

Mosey to Soph Hill:
– Carolina dry docks at bottom
– Bernie up, Walking lunges down
– Freddie Mercury at top

Then 10 pull ups, 10 burpees, 10 jump squats, 2x.
Back to the CMU pile for 20 curls, then mosey back to the flag the long way (stopping for dips and crab walk with feet on the wall, thanks for that one Haggis)

MARY: dealers choice

COT: Be like Daniel, courageous for God’s glory, not our own
Daniel 2:37: You, o king of kings, to whom the God of heaven has given the kingdom, the power and the might and the glory”
That takes guts. God rewards that.

20 of this and that

AO: juco
Q: Mailbox
PAX: Lil’ Spice, Wanderer, Mailbox, Butterknife, Windex, Guardrail, Booster, Fetch, Lt. Dan, Tarantino, Love Shaq,
FNGs: None
COUNT: 11 plus 4 OTB runners
WARMUP: The usual stuff

THE THANG: Mosey to big parking lot for ladder work. 20 jump squats, then 20 merkins, then 20 box cutters and 20 SSH, stopping for exercises at each rung. Mosey to coupons for some CMU work with movement like farmer carry, rifle carry, lunges, snowplow in between. Mosey to first lot to repeat first ladder then circle back to return CMUs. Covered 2 miles

MARY: little bit left

ANNOUNCEMENTS:

COT: be men of action not just thought or intentions

4×4 corners

AO: juco
Q: Guardrail
PAX: Love Shaq, Wanderer, Mailbox
FNGs: None
COUNT: 4
WARMUP: Usual: SSH, high knees, tempo merkins, mtn climbers, dealers choice (in a warm up, it’s allowed)

THE THANG: courtyard for dora style, but no counting. 2 ran various sized loops while the others did the exercise then switch:
Dips, BBS, Dirkins, Flutter Kick, Irkins and box jumps
Mosey to cmu for curls
Mosey to bars for 10 pull ups
Stop for some jump ups a the performing arts center

MARY: Hello Dolly, Freddy, other things with abs

ANNOUNCEMENTS: IPC week 0 Friday. Sign up.
Disc golf on Sept 14.

COT: “Who do you say I am?” – Jesus
Matt 15:16, the most important question for each person to answer honestly and to check to make sure our lives represent our answer.

Trip Down Memory Lane to the Road Less Traveled

AO: juco
Q: Love Shaq
PAX: Booster, Lt. Dan, Erector, Nadia (Aaron Jacques), Mailbox, Guardrail, Wanderer, Data, Butterknife
FNGs: None
COUNT: 10, but some took off sonewhere afterwards. Legend has it, they’re still running.
WARMUP:
SSH
Cherry pickers
Squats
Harry Rockets
Calf/Quad stretch

THE THANG:
The Road Less Traveled. Hardin valley forest loop that 5k showed me. honestly, I don’t know how to explain it any better than this.

Stop every now and then to get some various core work in. we got back to the campus a little sooner than anticipated so we rallied up with Booster and Lt. Dan to get a few more core exercise exercises in.

MARY:
Ring of fire merkins to 5 and then back down.
1 more standing ab exercise. Forgot the name.

ANNOUNCEMENTS:

COT:

Butterknife had the word and I’m sure he’ll share that here later.