F3 Knoxville

Spirit Q

AO: asylum-am
Q: Gibbler
PAX: Matlock (Bill Maddox), Archie, P3, Cat Gut (Mike Davis), Waffle House (Brady Greene), Double Wide, F3 Pluto ( Hugh Nystrom), Gibbler
FNGs: None
COUNT: 8
WARMUP: SSH and toy soldier and butt kickers and squats. We saw Hands and Tropicana but they ran away. Trouble in the neighborhood because Matlock (Bill Maddox)drove separately.

THE THANG: muscle beach for two rounds with a partner. Good mumblechatter.

MARY: flutter kicks

ANNOUNCEMENTS: dad camp

COT: psalm 51

[mountainbiking] The Sambo is Back Tour!

AO: mountainbiking
Q: Billy Goat
PAX: Spicoli, Sambo, Abscess, Billy Goat, Mahomes, Toebox, Frosty
FNGs: None
COUNT: 7
WARMUP: Quarter mile up West Perimeter until Q’s brand new tire started going flat

THE THANG: Dirty South Figure 8 – West Perimeter to Far East/Trans Farm to MCR to Lost Chromosome and back via Whaley

MARY:

ANNOUNCEMENTS:

COT: Luke 9: 23-24 “And he said to all, “If anyone would come after me, let him deny himself and take up his cross daily and follow me. For whoever would save his life will lose it, but whoever loses his life for my sake will save it.” – the American dream is all about self but the Bible teaches us the opposite which goes against the grain of what we’ve been taught most of our lives. Most of us find it difficult to go against what has been ingrained into us and instead turn that focus on Christ and others rather than our own selfish ambitions, but the Word is clear we must lose our lives to save them.

Coupon Dora

AO: dogpound
Q: Lightweight
PAX: Pew-pew, Mayberry, Madoff, Windex, Earmuffs (Dan Studt), Einstein
FNGs: None
COUNT: 7
WARMUP:
Yes
THE THANG:
Dora 300/200/100
Presses, weighted hammers, weighted dips
Squats, bbs, merkins
Run/farmer carry/rifle carry

MARY:
Stretch

ANNOUNCEMENTS:
Dad camp. 10 yr

COT:
Alright fellas, 30 seconds. In leadership, it’s easy to focus on strategy and skills, but what about our hearts? Proverbs 4:23 challenges us: ‘Above all else, guard your heart, for everything you do flows from it.’ As leaders, our influence flows directly from the condition of our inner man. Are we guarding it against pride, complacency, or bitterness? Or are we cultivating humility, compassion, and a genuine love for those we lead? Let’s commit this week to intentionally examine and guard our hearts, knowing that true impact starts within.

[cv-brickyard] Today is brought to you by the number 11

AO: cv-brickyard
Q: Appleseed
PAX: Herbie, Biohazard (Jay Shepherd), Appleseed, Floppy Disc, Gordie, Recoil
FNGs: None
COUNT: 6
WARMUP:

SSH, this/that, tempo squats, windmills, cherry pickers

THE THANG:

Mosey planters
11s. Dips and inclines

1 min wall sits

Mosey to bleachers
11s Squats and monkey humpers

Mosey to field
11s. Merkins and BBS
Run to 50 yard line in between

MARY:

Captain Thors, ring of fire

ANNOUNCEMENTS:

COT:

You don’t need to throw out logic to have faith. God gave you a brain for a reason. Check out “red pen logic”. On YouTube.

back blast back blast!

AO: the-equalizer
Q: Smithers
PAX: Headgear, Stripped, Cheney, Bookman, Ribbed (Joshua Sagraves), Snowbird, Madoff
FNGs: None
COUNT: 8
Warmup: SSHs, Aussie Snow Angels, Tempo Good Mornings

Mosey to pavilon

Tabata Round 1: Torso raises

Run to top of the world

Tabata Round 2: Leg raise side-to-sides

Run to bath house

Tabata Round 3: Hanging scapula pulls

Run to soccer field

Tabata Round 4: Soccer goal high pulls

Run to flagpole (half lap on track)

Tabata Round 5: Australian snow angels

Run half a lap

Tabata Round 6: GA cheerleaders

Fellowship Mosey back

MARY: n/a

CoT: Joshua 20. Look to the Holy Spirit to guide us when to show Justice, and when to show Mercy.