F3 Knoxville

Something died inside Waxjob

THE SCENE: The weather was somthin real nice Clark.

Mosey to tennis courts for a couple laps, line work with bear crawls, crawl bears and side bears.
Groups of 3-4. Mosey to the track. At each cone do exercises listed as a team. Then mosey to next cone. 3 rounds

  • 100 burpees, BBS (150 LBCs), inch worms
  • 200 Toe touch planks,Squat jumps, merkins
  • 300 lunges (per Leg), dry docks, Bobby Hurley’s
  • 400 LBCs, flutter kicks, squats

Figure out as a team how to get all reps done

mosey to tennis courts for some sprints if time

Ab stuff

Ecclesiastes 4:9 •
“Two are better than one; because they have a good reward for their labor.”

When individuals work together, they can double their strength and get much more done as a team. They also reap the value of having worked in unison, thus creating harmony instead of disorder. Working as one people begins with the efforts of each person, as they work with another person.

• Proverbs 27:17•
“Iron sharpeneth iron; so man sharpens another.”

A team has checks and balances, one person watches the other one’s back. They help them if they falter or lose sight of the goal, just like in friendship. A good friend isn’t someone who always agrees with you, what you do, or what you say. A real friend is someone that is willing to challenge you, to be better as a person. A team player encourages his fellow team mates to be better players. Teamwork and friendship both work in very similar ways.

Abridged, HHOCR

Hill o’ cones

THE SCENE: Clear with a full moon and colder (46) than the Q thought.

SSH, merkins, rockettes,  10 burpees
Spread out along the hill starting at the speedbump and moving all the way up to the splash pad are cones with different exercises and quantities. Run to cone, do exercise and run back to start.  Run to next cone, do exercise and run back to start, repeat until all the cones have been reached. The exercises are:

  • Bear crawl 15 yards
  • 10 frog jumps
  • 20 35lb plate presses
  • 5 inch worms
  • 5 burpees with claps
  • 20 shoulder tap merkins
  • 20 lunges (each leg)
  • 4 round the clock merkins
  • 10 burpees
  • 30 calf raises on curb
  • 20 box jumps
  • 20 table rows

when done take two 35lb plates for an Indian run around track. Person in the back does 2 burpees as the others carry the plates doing presses, overhead carry, curls, triceps etc. 2 1/2 laps.

Flutters, elbow to knees, American hammers

When hardship and pain and downright calamity is upon us, our friends and family can’t be there 100% of the time. So who has our back?
Paul wrote in Romans Ch 8…
“Who shall separate us from the love of Christ?
Shall trouble or hardship or persecution or famine or nakedness or danger or sword? As it is written: “For your sake we face death all day long; we are considered as sheep to be slaughtered.” No, in all these things we are more than conquerors through him who loved us. For I am convinced that neither death nor life, neither angels nor demons, neither the present nor the future, nor any powers, neither height nor depth, nor anything else in all creation, will be able to separate us from the love of God that is in Christ Jesus our Lord.”
‭‭Romans‬ ‭8:35-39‬ ‭NIV‬

The comment was made there are no hills at the Equilizer, but after running back and forth from the speed bump, it seemed as if was growing in elevation
Hardship Hill

HHOCR warm up

THE SCENE: The Asylum, breezy and warm 71degrees

Took a mosey tour of the course
Pair I and do as many laps around course as possible until time is called.O do as many laps as possible in 45 minutes (took off a couple stations above for time)

#1 10 burpees
#2 Sprint up hill
#3 Mosey to the last benches and back
# 4 30 dry docks
#5 10 frog jumps
#6 squat walks (20 yards)
#7 20 shoulder taps merkins
#8 20 Lunges
#9 zig zag cone course
#10 Calf raises x30
#11 balance along curb run
#12 Bear crawl (20 yds)
#13 4 round the clock merkins

#14 5 clapping or hard release burpees

#15 20 box jumps
#16 Climb around rope obstacle
#17 5 inch worms
#18 20 rows on picnic tables
#19 CMU presses
#20 Side shuffle (30yds)

Flutters till everyone got back to AO., box cutters x26, planks with leg lifts, LBCs.

25 in attendance, rooney and mater there but not tagged in system
We talked about the Hardship Hill race and how it is important for us to serve our veterans and be a part of this great opportunity.

I gave an example of a African minister who was able to grow his church to huge numbers.  When American missionaries came to help they were astonished on how many people were coming to Christ through his church. They asked him how he was able to draw in so many people, he replied by saying that in America people study God‘s word and Bible studies at church and other areas, here they live in God’s word by serving others and people see that and want to be a part of a movement.  Then they study. We have it backwards here. We need to serve others and live for Christ not just study his Word.
This old man was paired up with a 16 yr old cross country athlete (Jenny) . Good motivation for me to keep going. I heard lots of encouragement this morning to others.

Time for the speed round

THE SCENE: I  don’t know what the temperature was but it was  Noooice!

SSH, rockettes, merkins

Mosey to the steps down from the restaurant rock.
14 different stations:(any order)
PAX slips up and everyone goes to a station.
35lb plate press (press both at once if your a stud)
Bobby Hurley’s
Plank Supermans
Side lunges
Dry docks
Squat jumps
Dips on curb
Plank leg raises
More squat jumps
round the clock merkins
10lb medicine ball slams
Plank jacks
One guy runs up the hill to the rock and does 5 burpees and back down while all others do exercise they are at. Once the rock run gets back down everyone rotates/switches exercises in a clockwise manner.
After everyone does all exercises….
SPEED ROUND: move as fast as you can through exercises doing a qty of 10.
SUPER SPEED ROUND: 5 exercises even faster.
Pick up cones and weights and go back to AO.

42 flutter kicks
13 pax
I talked about being a good role model for our kids but not allowing our kids to put us as their example. We will fail and we will fail in front of them. Their ultimate example needs to be that of Christ.
Good to see proton and rusty at the dog pound.
Wagon wheel talked about the hardship hill podcast, updates on the race, prayers for family and friends with illness.

Change of plans

THE SCENE: The dog pound, 32° and clear

SSH X20, Superman  inch worms x10, mosey to outhouse
DORA tour,Partner up

DORA 1: outhouse Run from AO/150 merkins and 100 squat jumps

mosey to The “boat” with 1 CMU per team

DORA 2: run down trail by docks and circle back after climbing rocks up/100 CMU curls and 100 CMU presses

Leave CMUs and mosey to steps

DORA 3: run up steps and up the hill to the rock/150 dry docks and 200 squats

mosey back to the “boat” the scenic route by the docks. Pick up CMUs and mosey to AO

41 flutter kicks, some yoga crap, 50 LBCs
8 pax
I told the PAX about the program I have been watching on Amazon called World War II in HD. It was a phenomenal program that really changed the way I thought about our history and the men and women that served our country during that time. I shared with them some stats on the number of casualties during World War II and the millions of people that died as a result of evil men. The sacrifice that they gave to protect the innocent and save our world was  unbelievable.  It made me think about the small sacrifices that we need to make on a daily basis for others.. weather it be our family, our friends, or even complete strangers.

Watch WWII in HD, it will change you.

The pax was pretty quiet today except the occasional massive fart from Sparky. Aladdin for 2nd time but there was no tag yet for him on site.
Prayers for jobs, flood victims