F3 Knoxville

Author: BackBlasts

Project Tour

AO: the-project
Q: Munge
PAX: Tom Tom, Ocho, Mathlete, Biohack, Flying Dutchman, Munge
FNGs: None
COUNT: 6
WARMUP:

Willie Mays Hayes
Lil baby arm circles
Reverse
Moroccan night clubs
Merkins
Cherry Pickers

THE THANG:

Mosey to friendship bell
20 stair steps
25 dips

Mosey to bars
Alternate 20 rows and 20 merkin

Mosey to wall and 15 wall ups

Mosey to playground and 15 pull ups

Mosey to amphitheater and 20 derkins

Mosey, time permitting, to flag by way of memorial flag

MARY:

3 Core exercises

ANNOUNCEMENTS:

COT:

Acts 24:25 ESV
And as he reasoned about righteousness and self-control and the coming judgment, Felix was alarmed and said, “Go away for the present. When I get an opportunity I will summon you.”

There are many who want to exercise authority, power, control in wide arenas, but who have very little control over their own selfish desires. On the other hand, those who are known for handling their business in a reasonable manner are looked upon favorably for places of leadership.

God has gifted all of us with varying degrees of responsibility and calling, but one area we are all called to exercise control over is ourselves. And this one area we all must control, none of us are able without the help of the Spirit warring against the flesh. But if we don’t wage that war in this one battle, how can we expect to succeed in larger callings?

He gives greater grace. Let us strive with all the grace he gives to be masters of our own selves.

Doesn’t God love us? Didn’t he give his Son for us? There’s arguably the supreme demonstration of Spirit-led self control. He trusted his Father’s love and will, and looked forward to the joy set before him. Can we not, by that same Spirit, also trust our Father’s love for us, his good purposes? Let’s press on in patient endurance, knowing he means us well, and what he intends, he accomplishes.

IPC Week 3

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: G-6 (Rick Kuhlman), Postman (Scott Colby), FixerUpper, Huffy (Ken Hill), Soot, GI Jane
FNGs: None
COUNT: 7
WARMUP:
The usual

THE THANG:
Brenton Sandwich

Bottom Slice of Bread
Brenton WOD – (3 rounds)
30-yard bear crawl to the cone
30-yard standing broad jump back
Perform 3 burpees after every 3 broad jumps

The Meat – 3 Rounds – Descending Rep Structure – 21/15/9
Exercises
Burpee Block Jump Over
Thrusters
Bonnie Blairs
Hand Release Merkins
Big Boi Sit-ups
400m run
Format 21-15-9 Style
Do 21 reps of each exercise and 400m run, then 15 reps of each exercise and 400m run, then 9 reps of each exercise and 400m run.

Top Slice of Bread
Brenton WOD – 3 rounds
30-yard bear crawl to the cone
30-yard standing broad jump back
Perform 3 burpees after every 3 broad jumps

MARY:
Yeah nah

ANNOUNCEMENTS:
2nd F first week of Oct

COT:
Leading well begins with leading from a place of spiritual health, not strategic wealth. Drink deeply from the well so others can too (John 4 and Jeremiah 2:13)

I don’t remember signing up

AO: shamrock
Q: Mermaid
PAX: Dumpster Dive, Crawlspace, Stitch, slappy, Flower Pot, Mermaid
FNGs: None
COUNT: 6
Q SIGNUPS had me down for the day, but I did not sign up, so we went with the calendar.

We warmed up and did a revised version of the no glove love workout, that focuses on lunges and wall squats. 10-1.

Then we did three rounds of 20 heels elevated squats, and split squats.

Next we grabbed blocks and repeated 3x the following:
20 good mornings
50 bench press
20 Curls

Finally we moseyed back to the flag where we did an ab exercise with 10 merkins in between until time expired. We all called one exercise and did 60 total merkins.

[mountainbiking] Great Ride at haw

AO: mountainbiking
Q: GN’R
PAX: Hootie, Trolley ( Dan Shumaker ), Tank (Chris DeFranco), Rocket, none
FNGs: 1 none
COUNT: 5
the ride: great ride was only 4.28 miles but packed a punch with 853 feet of elevation. Did Washing Machine, K, and V.
the circle of trust: we talked about how God has good plans for your life. and even though that life sucks in the moment if you just let go and give it to God he will help you.
here’s a link to a song about this if yall want to listen to it:
https://www.youtube.com/watch?v=O-3lMrhm8HQ

Second Chances 1 of 3

AO: juco
Q: Commission
PAX: Mailbox, Guardrail, Wanderer
FNGs: None
COUNT: 4
WARMUP:
Side straddle hop x 25 (4 count)
Cherry pickers x 5 (4 count)
Tempo merkins x 10 (4 count)
Tempo squats x 10 (4 count)
Mountain Climbers x 10 (4 count)

THE THANG:

Mosie to the Haslam Building.

Run to the cop car and back while your partner does
100 Imperial Walkers (4 count)
100 Swimmers (4 count)
100 Mountain climbers (4 count)
100 Supermans (4 count)

2 Rounds
30 Bobby Hurleys
30 sec Wall sit

Far side of the parking lot
6 lunges
3 burpees
10 twinkle toes
Jog 2 bays forward, bernie one bay back

Mosie to the flag.

Mary:
Guardrail led us in 20 flutter kicks (4 count)

COT
Second chances
1 Cor 6:9-11 9 Or do you not know that the unrighteous will not inherit the kingdom of God? Do not be deceived; neither fornicators, nor idolaters, nor adulterers, nor effeminate, nor homosexuals,10 nor thieves, nor the covetous, nor drunkards, nor revilers, nor swindlers, will inherit the kingdom of God. 11 Such were some of you; but you were washed, but you were sanctified, but you were justified in the name of the Lord Jesus Christ and in the Spirit of our God.

I got into some serious trouble as a middle schooler and betrayed a close friend by breaking into his house and stealing from his family. I believe that God’s hand played into receiving mercy and avoiding long term consequences for my actions because he had other plans for me in his kingdom. I needed a second chance.

The Latin word for common is vulgar. Aren’t the things the common man thinks and does vulgar? That is why God is sanctifying us. Sanctification is the verb process of making holy or setting apart. God is taking us out of the common and setting us apart for his use. The sins of your past may or may not be mentioned in 1 Cor 6 but they are mentioned elsewhere and your sins are no better than anyone else’s and their sins are no worse than yours. Regardless, let them be your past, not your present or future.

Allow God to continue in his sanctification of you for his purposes and make the most of this second chance.