F3 Knoxville

Tag: Z-Pack

Starfish Ruck

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, Shotgun, Natty
FNGs: None
COUNT: 4
WARMUP:
Ruckaloop

THE THANG:
Ruck up to Gresham track

MARY:
Ruck back

ANNOUNCEMENTS:
Starfish talk

COT:
Starfishing is F3 approach to growth. If a starfish looses a leg, that leg can form a new animal. Everything needed for a new animal is already there in the appendage, but it has to separate from the rest of the animal in order to do it.

As an organization of leaders, rather than an organization with leaders, we have tremendous potential for growth. How can you step into new areas of leadership?

Body and Mind

AO: thequacken
Q: Shotgun
PAX: Z-Pack, Hobie, FixerUpper, Wedding Singer, Magic Mic (Jarrett Woodall), The six
FNGs: None
COUNT: 7
WARMUP:
The usual warmup activities

THE THANG:
Memory game
2 cards for each exercise:
Ssh
Merkins
Lbc
Big boys
V-ups
Burpees
Overhead claps
Over head press
Plank jack
Squats
30 second plank
30 second wall sit
Mountain climbers
Seal claps
Iron mikes

10 reps of each exercise when 2 are flipped and 20 to remove cards if you make a match.

MARY:
No

ANNOUNCEMENTS:

COT:
Proverbs 15:1 -A soft answer turns away wrath, but a harsh word stirs up anger.
James 1:19 -Let every person be quick to listen, slow to speak, and slow to become angry.

We are called to live out these verses as Christians. They require us to love others in a way that honors the individual and Christ.

Try and recognize where your emotional battery is at before going into a difficult conversation and rely on the Lord to strengthen you to love others well.

Ab Blaster

AO: thequacken
Q: Magic Mic (Jarrett Woodall)
PAX: Z-Pack, FixerUpper
FNGs: None
COUNT: 3
WARMUP:
The usual + downward dog and cobra

THE THANG:
Ab Blaster
Sets of 5 exercises with 1 minute AMRAP per exercise with bear crawls or crawl bears between sets

Sets:
1: LBC, Merkins, Am Hams, SSH, Plank
2: LBC, Squats, BBS, Mt Climbers, Flutters
3: LBC, CDD, Freddie, Plank Jacks, Plank
4: LBC, Burpees, penguins, High knees, LCRC
5: LBC, shoulder taps, V Ups, lunges, plank
6: LBC, toe taps, pickle pounders, calf raises, get ups

MARY:
None

ANNOUNCEMENTS:
None

COT:
Mark 9 ends with Jesus’ hyperbole of removing an eye or limb that causes us to sin to communicate both the severity of sin and cost of discipleship. Do we view our own sin and the cost of us following Jesus the same way?

Golgotha Ruck

AO: thequacken
Q: Natty
PAX: Herbie, Z-Pack, FixerUpper, Natty, Otis, Hobie, Shotgun, The Six
FNGs: None
COUNT: 8
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

30/15 test

AO: thequacken
Q: FixerUpper
PAX: Borg, DoorKicker (Jud), Z-Pack, Shotgun, Spellcheck
FNGs: None
COUNT: 6
WARMUP:
Warmup stuff while disclaiming

THE THANG:

10 pullups or burpees
20 merkins
30 squats
Run a lap (or bernie your preferred distance)
Repeato AMRAP – 30 mins

3rd F

MARY:

ANNOUNCEMENTS:

COT:
Doorkicker’s question
Why is building real community in the church so hard?
Discuss 15 minutes

This was a trial of the 30/30 workout. This is a 30 minute workout followed by a 30 minute discussion of one question that is sent out in advance. This was modified to be a 15 minute discussion to stay within the usual 45 minute workout.

Something that worked well (IMHO) was to have a simple workout plan that allowed me to give instructions once and let ‘er rip. Also PAX could make the workout as intense as they needed since it was an AMRAP.

After 30 mins, time was called and we assembled in the pavilion. Both Z-Pack and Borg brought coffee, so that was enjoyed by all (even Shotgun :wink:). Thank you, men, for doing that.

We had all had time to think through DK’s question. A few thoughts included we don’t value deep relationships enough, judgementalism, laziness, lack of boldness, fear and insecurity, lack of common mission.

One word that came to my mind was “OPTIONAL.” I live like a lot of things are optional, including deep relationships.

DK said we should get our families together. Let’s do that, bros.

Also, somebody else run a 30/15! You are freed to lead.

Prayer by Borg, SYITG next time :muscle: