F3 Knoxville

Author: BackBlasts

Fast Laps

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AO: shamruck
Q: Trojan
PAX: Eliza, Fabio (Joe Hamilton), Glamper
FNGs: None
COUNT: 4
WARMUP: Walk to track.

THE THANG: Ruck laps around the track at brisk pace.

MARY: N/A

ANNOUNCEMENTS: Forgot to mention Escape From Haw Ridge!

COT:

Chapter 6 of Kent Evans’ book The Manhood Journey is about serving others. Kent talks about three reasons we serve: Duty, Devotion, and Delight. While serving out of duty and devotion is good, we should strive to serve out of delight. We should take joy in using our gifts to serve others as God’s Word commands.

Scripture references: Matthew 20:28/Mark 10:45, 1 Peter 4:10, Galatians 5:13-14, John 13:14, Philippians 2:3-4

Wall day

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AO: juco
Q: Mailbox
PAX: Love Shaq, Guardrail, Starlink, Wanderer, Lt. Dan, Mailbox, Windex, Archie, Aspen
FNGs: 1 Aspen
COUNT: 9
WARMUP: SSH, Moroccan Night Club, Windmills, Grady Corns, Tempo Squats

THE THANG:

Mosey to Haslam Center Wall
20 Jump Ups, 20 Derkins, 20 single leg squats each leg

Mosey around big lot rolling the dice at each light pole for the number of no cheat Merlin’s

Stopped at HV Road for some monkey humpers

Mosey to Tome Poke Wall where we did 20 squats, 20 lunges, 20 count wall hand stand and 20 count wall sit then ran the stairs and around. Rinse and repeat dropping off 2 counts til we got to 10.

Mosey back to flag with a few more stops of no cheat merkins

MARY:

ANNOUNCEMENTS:

COT:

Don’t be burdened by stuff and pursuit of stuff. Set sights on heavenly things –

Matthew 6:19-21

“Do not lay up for yourselves treasures on earth, where moth and rust destroy and where thieves break in and steal, but lay up for yourselves treasures in heaven, where neither moth nor rust destroys and where thieves do not break in and steal. For where your treasure is, there your heart will be also.”

Tuesday Feb 25, 2025

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AO: dogpound
Q: Madoff
PAX: Lightweight, Mayberry, Earmuffs (Dan Studt), Einstein, Bartman
FNGs: None
COUNT: 6
WARMUP:
20 Rockettes
10 Tempo Squats
10 TN Rocking Chairs
10 SSH
10 Plank Jacks
10 Little Baby Arm Circles Forward and 10 Backwards

THE THANG:
Tabata – 20 secs work 10 secs rest x8
1. Jump Squats
2. Freddie Mercury
3. Deep Incline Merkins
4. Toe Taps while leaning back on wall
5. Reverse Lunges
6. Box Cutters
7. Tempo Squats

MARY:
25 Plank Jacks
25 Imperial Walkers
10 Jump Squats

ANNOUNCEMENTS: Check newsletter. Mentioned Escape Haw Ridge and Hardship Hill

COT: Men typically do not get their feelings hurt often, and when they do it’s most likely by someone you love or respect…because you have to care what they think in order for their thoughts to be valuable enough to “hurt” you. Your first response to hurt is likely to be anger or defensive. I challenged myself and the men to try and calmly process the situation and be introspective to see if there is something you need to learn. If someone important to you has something to say you do not like, then the leader must take that information and do something positive with it. It’s hard in the moment to do it, but I think it’s one way we can grow. Gave an example from my life recently.

February You vs You

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AO: bigball
Q: vanilla
PAX: Postman (Scott Colby), Huffy (Ken Hill), vanilla, G-6 (Rick Kuhlman), GoForTwo
FNGs: None
COUNT: 5
WARMUP:

THE THANG:
1.5 Mile Run (12:10) for Postman (Scott Colby) and vanilla

Merkins 1 min max:
Postman (Scott Colby) – 60
GoForTwo- 58
vanilla – 57
G-6 (Rick Kuhlman) – 55
Huffy (Ken Hill) – 46

Big Boy 1 min max:
GoForTwo – 44
Postman (Scott Colby) – 41
vanilla – 40
G-6 (Rick Kuhlman) – 36
Huffy (Ken Hill) – 29

Pull up max:
GoForTwo – 21 (!)
Huffy (Ken Hill) – 10
G-6 (Rick Kuhlman) – 7
vanilla – 6
Postman (Scott Colby) – 3

5 min burpee max:
Huffy (Ken Hill) – 67 (!)
vanilla and GFT – 46
Postman (Scott Colby) – 45
G-6 (Rick Kuhlman) – 35

MARY: absolutely not

ANNOUNCEMENTS:

COT: Daryl Davis Story – change one person’s world through conversation and kindness.

Ruck Around the Park

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AO: asylum-am
Q: Sawdust , Code Brown, Tropicana, Gibbler, Matlock (Bill Maddox), Charmin (John Willis), bluebird
PAX: Sawdust, Code Brown, Tropicana, Gibbler, Matlock (Bill Maddox), Charmin (John Willis), bluebird, Jack-Jack, Rugby
FNGs: None
COUNT: 7
WARMUP: Hitch up the :dog2: :dog2:

THE THANG: Ruck for 4.6 miles

MARY: N/A

ANNOUNCEMENTS: N/A

COT: Caught up to Cat Gut (Mike Davis) for his BOM.