F3 Knoxville

Tag: Wanderer

Wholehearted half touch

AO: juco
Q: Guardrail
PAX: Median, Wanderer, Windex, Love Shaq
FNGs: None
COUNT: 5
WARMUP:
Usual, ssh, Moroccan night clubs, Thai fighters, mountain climbers
THE THANG:
Long was to cmu pile with some dips on the way. Carry a cmu up the hill, 3 times.
4 corners of the fitness center. Partner up, collectively get to the#
“Corner” 1: 50 leg lifts, holding your partners back from swinging too much
2: 100 cmu squat and pass (with an odd number this turned into an awkward circle of bonding
3:150 merkins including at least 10 partner dirkins- hold his feet.
4: 200 flutter kicks
Sprint the short edge of the soccer field. Bear crawl down the ramp past the building finish with 10 pull-ups.
Them to it again.
MARY:
More dips, step ups, Freddy, heels to heaven, LBC, one get up.
ANNOUNCEMENTS:
Canned food drive, convergence Saturday 27th at 6:30 a.m. at asylum.
COT:
Thank you for working out wholeheartedly. Whole heart is our goal. It’s what we admire. consider your heroes. One: have heroes. They motivate us. Two: they gave their all and the best example of this is Jesus who gave even his life to have a relationship with you. Jeremiah 29:13 says: you will seek me and find me when you seek me with all your heart.
My challenge to you today is to give your whole heart and what the Lord has for you to do.

[juco-rush] Ladder

AO: juco-rush
Q: Cheap Ride
PAX: Trash Panda (JUCO), Wanderer, Erector, Fetch, Wagon Wheel
FNGs: None
COUNT: 6
WARMUP: 1.5 mi to track

THE THANG: 100, 200, 400, 800, 1 mi, 800, 400, 200, 100
200 recovery btw each

MARY: 1.5 mi from track

ANNOUNCEMENTS: Thanks for handling the audible, adding the mile in between the 800s. Impressively done!

COT: See JUCO

Las diferencias nos hacen mejores

AO: juco
Q: Shrubbery
PAX: 5K, Butterknife, Dart Gun, Guardrail, Love Shaq, Wanderer
FNGs: None
COUNT: 7
WARMUP:
– Seal claps x 11
– Over-head claps x 10
– Side straddle hops x 11
– Cherry pickers x 5
– Plank x 30 secs
– 30 secs of stretching

THE THANG:

Mosey to the new building.

We did a circuit around the new building and around the large pound. We had to stop at each entrance and perform diverse exercises listed below.

1) Dips/Box Jumps
2) Derkins/Toe Merkins
3) BBS
4) Squats
5) Lunges
6) Burpees
7) Heels to Heaven

We did three rounds, in the first one we did 10 reps of each exercise, 20 in the second and we barely finished the third one 😉 with 30 reps. After the first lap to the building we had to run around the large pond once, twice the second time and we did not complete a third try :joy:. After the long run, we did different exercises according to the number of reps in the round.

Jail break to the flag :shovelflag:.

MARY:
No time

ANNOUNCEMENTS:
JUCO recognized in Escape the Haw Ridge.
Pulpit AO.

COT:

We talked about how differences nurture our lives and enrich our perspective. Let’s pursue coping with differences and avoid criticisms since that is the easy way out.

“The one who eats everything must not treat with contempt the one who does not, and the one who does not eat everything must not judge the one who does, for God has accepted them”.

Romans 14:3

Don’t Be A Fool

AO: juco
Q: Commission
PAX: Butterknife, Guardrail, Fetch, Lt. Dan, Love Shaq, Wanderer, MessyHobbs, Ghost Flag (F3Knoxville)
FNGs: None
COUNT: 8
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:
Mosey to Big Parking Lot

Suicides:
10 Merkins, 10 squat, 5 burpees down and back x 10 parking stalls

Mosey to the Haslam Building
11s – Dips and step ups/box jumps

Mosey to the Flag
1 stop – 20 Flutterkicks (4 Count)

MARY:
5 minutes of Little Baby Arm circles, Big Baby Arm circle forward, Little Baby Arm circle backward, Big Baby Arm circle backward, wax on/wax off, wax on/wax off overhead, gorillas, little bird/big bird arm flaps, Grady Corn

COT:
Evaluate where you spend your time, money and thought. What are you building and what are you building upon?

Matt 7:24 “Therefore everyone who hears these words of Mine and [https://www.biblegateway.com/passage/?search=Matthew%207&version=NASB1995#fen-NASB1995-23341o]acts on them, [https://www.biblegateway.com/passage/?search=Matthew%207&version=NASB1995#fen-NASB1995-23341p]may be compared to a wise man who built his house on the rock. 25 And the rain fell, and the [https://www.biblegateway.com/passage/?search=Matthew%207&version=NASB1995#fen-NASB1995-23342q]floods came, and the winds blew and slammed against that house; and yet it did not fall, for it had been founded on the rock. 26 Everyone who hears these words of Mine and does not [https://www.biblegateway.com/passage/?search=Matthew%207&version=NASB1995#fen-NASB1995-23343r]act on them, will be like a foolish man who built his house on the sand. 27 The rain fell, and the [https://www.biblegateway.com/passage/?search=Matthew%207&version=NASB1995#fen-NASB1995-23344s]floods came, and the winds blew and slammed against that house; and it fell—and great was its fall.”

The Gospel is consequential…if that tomb was empty, stop over investing in this world at the expense of the next.

1 Cor 15: 16 For if the dead are not raised, not even Christ has been raised; 17 and if Christ has not been raised, your faith is worthless; you are still in your sins. 18 Then those also who have fallen asleep in Christ have perished. 19 If we have hoped in Christ in this life only, we are of all men most to be pitied.

Ruck Friendly Leg Day

AO: juco
Q: Mailbox
PAX: Wanderer, Brick, Butterknife, Guardrail, Mailbox, Windex, Lt. Dan
FNGs: None
COUNT: 7
WARMUP: tempo squats, cherry pickers, tn rocking chair, Grady corns

THE THANG: grab CMU or ruck if you brought one and walk to Haslam center for Tabata workout 40 seconds on and 10 seconds rest. Weighted step ups and two rounds of split single leg squats then two rounds of pax pick core work. Repeated until time was up. Walk back to flag with 10 squats at each light pole.

MARY: heels to heaven, scissors, heel touches, side crunches and box cutters

ANNOUNCEMENTS:

COT: Make time to rest, to slow down, to appreciate beauty of spring mornings, to not have a plan to recharge. It’s good for the soul!!!

”“For as the rain and the snow come down from heaven and do not return there but water the earth, making it bring forth and sprout, giving seed to the sower and bread to the eater, so shall my word be that goes out from my mouth; it shall not return to me empty, but it shall accomplish that which I purpose, and shall succeed in the thing for which I sent it. “For you shall go out in joy and be led forth in peace; the mountains and the hills before you shall break forth into singing, and all the trees of the field shall clap their hands. Instead of the thorn shall come up the cypress; instead of the brier shall come up the myrtle; and it shall make a name for the Lord, an everlasting sign that shall not be cut off.”“
‭‭Isaiah‬ ‭55‬:‭10‬-‭13‬ ‭ESV‬‬
bible.com/bible/59/isa.55.10-13.ESV