F3 Knoxville

Be Where your feet are…

AO: asylum-am
Q: Gibbler
PAX: P3, Matlock (Bill Maddox), TRC/Crab legs, Hot Tub (John Muller), Bunny, Love’s, Waffle House (Brady Greene), Cat Gut (Mike Davis), Cinco (Scott McGuire), Double Wide, Gibbler, Pac-man, @Newton, @Archie
FNGs: None
COUNT: 14
WARMUP: Rocky Balboa on the curb with super Mario and runs and karaoke in between

THE THANG: mosey to overlook for 25’s with merkins and froggy squats. We worked in toe merkins and crunch frogs too.

3 rounds with a 5 burpee buy in for each round of chain merkins and Bulgarian squats

Cosmo 2 was a no show. No Q fails today and instructions were clear. Houston, we found the problem.

MARY: lots of time on the cloud for stretching and abs

ANNOUNCEMENTS:

COT: be where your feet are

Foggy Bottom Boys

AO: the-farm
Q: Choir Boy
PAX: Einstein, Choir Boy, Lightweight, Bartman, Aladdin
FNGs: None
COUNT: 5
WARMUP: We were weighted up, so we stretched and kept it simple.

THE THANG: Ruck half way around the Big Loop to the large pavilion for a circuit: 60-second plank, 50 step-ups (total), 40 dips, 30 merkins, 20 jump squats, 10 rail rows, and 5 burpees. We did three rounds. Ruck around the other half of the Big Loop back to the AO while we watched a big flatbed truck back into the park in between our cars.

MARY: Rucked around the Tanning Bed until time (about 1 minute)

ANNOUNCEMENTS:

COT: Shared about the time that I had a flat tire at the Equalizer. After the prayer, and without being asked, everyone pitched in and helped (although it was mainly Stripped and his pit crew expertise and equipment). The tire was changed in no time. No one left me behind to change the tire in the dark by myself. True HIMs indeed and in action, not just words and empty “ayes!”

Circle of Gain

AO: thequacken
Q: Z-Pack
PAX: Shotgun, Prairie Dog
FNGs: None
COUNT: 3
WARMUP:
SSH
Squat and Reach
Rocketts
Imperial Walkers
OH Claps
Baby Arm Circles
Shoulder Taps
Ring of Fire Merkins
Ring of Fire Squats

THE THANG:
Six exercises in a circle; on the Tabata timer 50 seconds work, 10 seconds rest; move clockwise around the circle, completing all exercises.
1. Blockees
2. CMU Swings
3. Thrusters
4. Tres Merkins
5. Curls
6. Lunges with CMU

Next, travel from AO parking lot to park playground. Different modes of travel were called out by the Q – bear crawl, Bernie, lunge walk, and crab walk. Using the monkey bars in the playground do 10 pull ups.

Rinse and repeat. We got 2 rounds of the circle and 2 rounds of pull-ups

MARY:
Flutter Kicks while pressing CMU
WWII situps
LBCs IC

ANNOUNCEMENTS:
April 26th – Forg3 Ascents
Hardship Hill

COT:
Thinking about the word “meek.”

Jesus said, “Blessed are the meek, for they shall inherit the earth” (Matthew 5:5)

Sometimes people are described as meek and mild. Meek is used as a synonym for weak. One might think of a submissive, timid, young person.

Truly though, “Meekness” is a humble attitude that expresses itself in the patient endurance of offenses. “Gentleness” is a practical synonym. It implies mercy and self-restraint. Meekness is not weakness. The word meek from the original language was used to describe reining in a stallion. It is the idea of a horse being controlled by a bit and bridle. The horse is choosing to submit to authority. That is meekness. It is power under constraint.

Proverbs says, “He who is slow to anger is better than the mighty, and he who rules his spirit, than he who captures a city” (Proverbs 16:32). In contrast, the individual who is not gentle is likened to “a city that is broken into and without walls” (Proverbs 25:28). Gentleness always uses its resources appropriately, unlike the out-of-control emotions that so often are destructive.

Let’s be meek men who are self controlled. Let us be self controlled, ruling over our own body, mind, and spirit. I’ve shared before about losing my temper with my kids. I am often undisciplined with my diet. I want to grow in meekness, and be self controlled in all areas of life.

Freeze Tag Or Something Like It…

AO: juco
Q: Windex
PAX: Starlink, Fetch, Guardrail, Lt. Dan, Mailbox, Wanderer, Windex, Love Shaq
FNGs: None
COUNT: 8
WARMUP:
SSH x 15
Tempo Squats x 10
Windmills x 10
Tennessee Rocking Chair x 10
Cherry Pickers x 5

THE THANG:
Mosey to the quad for a “freeze tag” circuit:

50 seconds on, 15 seconds rest

Round 1:
High Knees – Jump Squats – Toe Taps – Run In Place (slow to fast)
FREEZE – Deep Squat (1 minute)

Round 2:
Merkins – Reverse Lunges – Carolina Dry Docks – Pickle Pointers
FREEZE – Forearm Plank (1 minute)

Round 3:
Mtn Climbers – Russian Twists – Hello Dolly – Heels To Heaven
FREEZE – Side Plank (30s each side)

Round 4:
Burpees – Iron Mikes – Box Jumps – Ski Jumps
FREEZE – Superman (1 minute)

Round 5:
Bear Crawl – Crab Walk – Frog Jumps – Duck Walk
FREEZE – Banana (1 minute)

Move to the grass.

Round 6:
FREEZE TAG
2 Pax “it”
Once tagged, hold a move (Al Gore, Plank, Squat, etc) until unfrozen by teammate.
Rotate 2 pax being “it” until all had a turn.

Mosey back to the shovel flag to meet RUSH.

MARY:
I don’t think so.

ANNOUNCEMENTS:
Hardship Hill

COT:
How often do we think about eternal life?

Scripture: “And this is the testimony: God has given us eternal life, and this life is in his Son.” – 1 John 5:11 (NIV)

Eternal life isn’t just about living forever; it’s about who we live with and how we live now. The moment we put our faith in Jesus, eternal life begins—not just someday in heaven, but right now, in relationship with Him.

Our pastor at church this weekend said it this way – most people think that eternal life starts when we take our last breathe here on this earth, but eternal life begins with our first breathe on this earth…out entire life is a part of our eternal life.

This life in Christ brings peace, purpose, and hope. Even when the world around us shakes, we can stand firm, knowing our future is secure. The beauty of eternal life is that it’s not earned—it’s a gift, freely given by a loving God through His Son.

Let this truth ground you today: you are already living your forever story with Jesus.

Challenge: Think more about eternal life and let it impact how you live that life now.