F3 Knoxville

Author: BackBlasts

Circuit

AO: juco
Q: Fetch
PAX: Archie, Windex, Starlink, Lt. Dan, Love Shaq, @Median
FNGs: None
COUNT: 12, including Rushers
WARMUP:ssh, little baby arm circles F, little baby arm circles B, Grady corns, cherry pickers, 30sec oyo

THE THANG:
Mosey to back.. circuit workout. 7 stations. Each pax will perform the exercise at each station then rotate with a 2 minute timer. Should be able to complete all 7 stations twice. Stations are jump rope, wrist curls, curls, jump squats, stairs, BBS, Merkins

MARY:

ANNOUNCEMENTS:

COT:Therefore encourage one another and build one another up, just as you are doing.”
‭‭1 Thessalonians‬ ‭5‬:‭11‬ ‭ESV‬‬
bible.com/bible/59/1th.5.11.ESV

So I was reading though the Bible app, and in the New Testament plan I’ve gone through in April, one of the last few days had an encouragement at the end of it with the work Build. That made me think about the common saying that in every interaction, you are with building up or tearing down the relationship. I think parallel to this is the distinction between an abundance mindset vs a scarcity mindset. Abundance is understanding that we have all we need and living a life of gratefulness. Scarcity is based in fear, but it is manifested in thinking we don’t have enough, aren’t enough, those around us are harming us.. it’s a very self centered and dark mindset. Even through the trials we all have from time to time, we are living in abundance, and refocusing our hearts to understanding that can reshape how we interact with those around us daily. When we recognize our own abundance, I think its more natural to build up those around us.
Consider your abundance, and build up someone today.

Weighted Wednesday

AO: the-farm
Q: Bartman
PAX: Lightweight, Choir Boy, Aladdin
FNGs: None
COUNT: 4
WARMUP: stretch, tempo squats. Imperial walkers

THE THANG:

Weight vest work:

Ruck 1st half of loop. 3 merkins & 5 squats at each pole. Switched to 3 CDD & 5 imperial walkers.

Causeway – 20 easy ups on way down. Bernie back up. Repeat 20 easy ups going back down.

Parking blocks – 1,2,3 merkin ladder to end of blocks

Stairs – 20 calf raises at each set

Pavilion – 10 step ups & 10 dips x 3 sets

Stairs – more calf raises

Ruck back to AO.

MARY:
Flutter kicks, American hammers, heel taps.

ANNOUNCEMENTS:

COT:

Jesus’ last instruction before his ascension was to go and make disciples. Make sure you are living in a way that represents Jesus well, that you are speaking truth, and that you are modeling him. Others are watching you. Your actions can point others toward Jesus or away from him.

Chisled Up

AO: shamrock
Q: Mermaid
PAX: slappy, Squatter, Eliza, Baby Boomer, Mermaid, Anchorman, Flower Pot, LeBling, Crawlspace, Honeydew
FNGs: None
COUNT: 10
WARMUP:
SSH
Cherry Pickers
Plank to Sunners Stretch
Tempo Merks
Tempo Squats
THE THANG:
Mosey to CMU pile
Tabata circuit workout, 50 seconds on, 10 seconds to rotate
Station 1: hammer and chisel CMU’s to clean them up
Station 2: Merkins
Station 3: Squats
Station 4: Lunges
Station 5: BBS
Station 6: Chisel or carry blocks

We cleaned up about 25 blocks and moseyed back to the flag.
MARY:
Pickle Pounders
Heels to Heaven
Pickle Pointers
We did each 10 times, then 9,8,7,6,5,4,3,2,1
followed by some stretching as time expired
ANNOUNCEMENTS:

COT:
We talked about anger, and I shared a personal story about my issues with anger. It was based on a reminder from Borg in this message below.
Borg posted this in the 3rd F channel today, and as someone who has struggled with anger in the past, I thought this as worthy to share here.

Emotion and logic create a spectrum. A man must prepare for his anger by knowing that the more emotional he is, the less likely it is that he is thinking logically. That is a fact. A man who accepts that fact is better able to push aside the emotion (which is difficult, but entirely his choice from within himself) and listen to hard words (from outside of who he is) even when he is really pissed off. The Bible shares some “wisdom without ideological borders” on this: The verse from James, below, speaks for itself. I would guess that we all can look back on a time we can’t fix where we let our anger do the walking and the results were not good.
“You must all be quick to listen, slow to speak, and slow to get angry.” James 1:19
For the verse below, if you don’t believe in sin, listen to the ancients, who I used to sit with at the city gates. They would tell me,
“When you are angry, do not be a jackass.” (They knew me so well.)
The Bible phrases it differently.
“In your anger do not sin.” Ephesians 4:26
Simple to write, but not easy to execute well. That is one reason we do hard things together, so we get better together.

CMUsDay

AO: asylum-am
Q: Russell Crook/Crablegs
PAX: F3 Pluto ( Hugh Nystrom), Farley, Grandslam, Hands, Matlock (Bill Maddox), Pac-man, Sawdust, Snitch (Cory Beilharz ), TRC/Crab legs, Tropicana
FNGs: None
COUNT: 11
WARMUP: A lot

THE THANG: CMUs, Everest Pivot, Trifecta

MARY:

ANNOUNCEMENTS:

COT: Patience

Pull and Pursuit

AO: bigball
Q: Cannon Ball (Sam Crockett)
PAX: vanilla, Drive-thru (Mikel Towe), Abort (Jeremy Loftis), Cornhole, G-6 (Rick Kuhlman), Swanson, Dual Threat, Puddles, Amazon
FNGs: None
COUNT: 10
WARMUP:
– SSH x15
– Arm Circles x10 ea (forward/back)
– Squats x10 (
– Merkins x10

THE THANG:
Chase & Replace (Partner Intervals):
P1: Run around amphitheater
P2: AMRAP until tagged, then switch
Round 1: Rows
Round 2: Hand-Release Merkins
Round 3: Big Boys
Round 4: Reverse Lunges

Pull Pyramid:
– 1 Pull-ups + 2 Merkins
– 2 pull-ups + 4 Merkins
– Up to 5/10

Coupon Core Mash-Up:
– Flutter Kicks x20 (Coupon)
– LBCs x20 w/ OH Press Hold
– Curls x20

Final AMRAP (2-3 min):
– 5 Coupon Rows
– 10 Curls
– 15 Goblet Squats

ANNOUNCEMENTS:

COT:
We all face roles and responsibilities that don’t come with clear instructions—maybe it’s parenting, leading at work, or simply being a good friend or partner. The Stoic philosopher Epictetus taught that the key isn’t memorizing rules for every situation, but developing the adaptability to handle whatever life throws our way.

Like running rapids on a river, life presents constant challenges and changing currents. Our task isn’t to control the water—it’s to keep our boat upright and moving forward.

Train yourself with strong principles and flexibility, and you’ll be ready—not just for the challenges you expect, but especially for those you don’t see coming.

Source: dailydad.com/this-is-the-secret-to-your-hardest-job/