F3 Knoxville

[mountainbiking] Coldwater….ALABAMA!

AO: mountainbiking
Q: Tank (Chris DeFranco)
PAX: Abscess, Billy Goat, Tank (Chris DeFranco), Flashback, Frosty, Imaginary, Toebox, Repeat (Todd Reynolds), Waxjob, Tortoise, Sambo, Curtis Leipold “Electric Slide”
FNGs: 1 Curtis Leipold “Electric Slide”
COUNT: 12
WARMUP:
We got out of the car
THE THANG:
Started at Coldwater lower lot. Climbed 3mi up Tortoise and then climbed up and down Chilhowee 1.5mi. Went down Goldilocks 1.3mi. Climbed up Cassidy 1.3. Climbed a brutal Rock Slot .6. Went 4mi of downhill on Bomb Dog. Down baby bear .5. Stopped for lunch and BOM. Named Curtis “Electric Slide”
Baby bear down, mama bear down, mama bear up. 1.5 total. Papa bear up .7. Up Cassidy 1.3. Up talladega then down Talladega. Then down Trillium. When we split up and some took Hare down to the cars, some brought a little further, and went to Chi and oval office and came back to go down Hare. Three of us session the blue downhill track afterwards.
MARY:
None
ANNOUNCEMENTS:
None
COT:
Confession and repentance are relatively common words with scary implications. It’s tough for any person, let alone men who feel the need to be strong, protective, and proficient, to admit a weakness or inadequacy. Confession comes at a cost, and we don’t often want to pay that price.

But what are we missing out on if we continually refuse to engage in accountability? What could we begin to experience if we were a measure braver than we were afraid?

The writer of Proverbs 28 weaves the thread of vulnerability and integrity throughout the passage. We see a few verses in that “better is a poor man who walks in his integrity than a rich man who is crooked in his ways.” Later in the text, we come to a similar-sounding verse, “Whoever walks in integrity will be delivered, but he who is crooked in his ways will suddenly fall.” Clearly, the author is trying to drive home a point through his repetition: integrity is to be highly valued and is a primary component of a life of freedom.

But how do we increase integrity? How can we ensure that we are developing the right kind of roots, growing deeper in our faith while cultivating the fruit of the Spirit (Gal. 5)?

Accountability. The conviction and practice of moving out of the shadows and into the light. It’s the fundamental idea written right in the middle of Proverbs 28:

“Whoever conceals his transgressions will not prosper, but he who confesses and forsakes them will obtain mercy. Blessed is the one who fears the LORD always, but whoever hardens his heart will fall into calamity.”

He who confesses his transgressions and forsakes them (i.e., repents, turns away from, moves in a new direction), that man will obtain mercy and be blessed.

If we recoil back, being more content in the comfort of our shadows, if we are convinced that we are strong enough, smart enough, and tough enough to go through this life on our own, we will reap the harvest of that isolation. We will not prosper, and we will not mature into the men of integrity that God is calling us to become.

55!

AO: asylum-am
Q: Hands
PAX: Hands, Matlock (Bill Maddox), P3, Pac-man, Rainbow, Sawdust, Tropicana, Waxjob, Grandslam
FNGs: None
COUNT: 9
WARMUP: 55 Merkins, Tie Fighters, some stretching.

THE THANG: Carry your concrete friend up Baby Everest and then shuffle over to the trail. We had 10 cards with an exercise and a mode of transport. Cards were drawn, exercise done for 45 seconds, transport to next light pole. Mosey back at 6:12.

MARY: No time

ANNOUNCEMENTS: Escape from Haw Ridge is coming.

COT: Keep the faith, be a leader and role model. Things will change but it may take several years.

Go you Chicken Fat, Go!

AO: shamrock
Q: Eliza
PAX: Dumpster Dive, Base Salary, Curveball, Eliza, LeBling, Lizzy, Mermaid, Waxjob, Stitch
FNGs: None
COUNT: 9
WARMUP: “Go you Chicken Fat Go!”- Robert Preston complete with exercises

THE THANG: Part I: Mosey to the Pavillion. Complete sets of 12,10,8,6,4,2 of Step Ups, Derkins, Dips

Part II: Grab 2 CMUs. Murder bunny Merkin 6 parking spaces. 25 bench press, 25 curls. Lunge walk back to first CMU. 25 American Hammers, 25 Flutters. Lunge walk back and repeat exercises. Farmer carry back and rack em.

Part III: Elevens- squats and iron mikes OR rocky balboas

MARY: hello dolly’s, snow angels, captain thors

ANNOUNCEMENTS: respect q Wednesday with Stitch

COT: Post downrange even if it’s locally.

Tanning Bed weight workout

AO: the-farm
Q: Gibbler
PAX: Gibbler, Lightweight, Waxjob, Mayberry, @Charger
FNGs: None
COUNT: 5
WARMUP: the normal. Introduced Mayberryto the TIE fighter origins.

THE THANG: various weight bearing exercises using the tanning bed as a base. Used CMU’s to get a break with OH carries and farmer carries.

MARY: some good stretching

ANNOUNCEMENTS:

COT: we don’t control other people’s actions. We control our response. James Clear 321

Mortenson’s Big Question

AO: shamrock
Q: slappy
PAX: Curveball, Eliza, Waxjob
FNGs: None
COUNT: 4

WARMUP:
-back rotation stretch
-Mario’s
-armcircles
-wine mixers
-tempo merkins

THE THANG:
Running back and forth between the school entrance cover and the stadium entrance cover. Do 2 of the 20 listed exercises 17 reps each. Keep moving the whole time. Go back and forth between covered areas until Mary.

MARY:
Yup. Core stuff till times up

ANNOUNCEMENTS:
-lunch Friday
-Escape from Haw Ridge sign up & t-shirt order

COT:
Chris Mortenson died earlier this week from throat cancer. He was known as a classy and likable NFL journalist. He was entertaining, interesting, and players trusted him. He broke many important stories over the years, Such as the retirement of Peyton manning, and covered 33 NFL drafts. I found an interview that he did and I found his respons

“The one question (s) you should ask is-is there a God? Is Jesus who he said he was? What does that mean for me?”

Nothing about going for greatness. Making the most of life. Reaching for dreams. What it takes to be successful. Nope not that..

Just…”is Jesus who he said that he was?”

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