F3 Knoxville

Author: BackBlasts

When the SAINTS go marching in…

AO: shamrock
Q: Mermaid
PAX: Base Salary, Commission, Crawlspace, Gringo, Stitch, Eliza, slappy, Tinker, Mermaid
FNGs: None
COUNT: 9
We carried heavy things today. I repurposed some statues that VOODOO kindly gave to me as a house warming gift. We marked out 1/10 of a mile around a parking area, and performed the following exercises while we carried the saints.
The goal was to start on opposite ends and carry items until you pass the other team.

Divide into two teams. Position each team on the opposite side of a loop. 1/10 mile
Carry the saint and a CMU with one team member while the remainer works through a list of exercises
Swap at every lap

The game ends when one team passes the other team

Grab a CMU and rotate through these exercises
Do them until your player gets back, they are the timer
Every 5 exercises performed meant we added weight, and by round three the weight was near 100lbs.

Saint only 35-40lbs
Merkins
Bench Press
Curls
Squats
Flutter Kicks
Saint and CMU 70-80lbs
Merkins
Bench Press
Curls
Squats
Flutter Kicks
Saint, CMU, RUCK 100-110 lbs
Merkins
Bench Press
Curls
Squats
Flutter Kicks

For the COT we discussed Mary Magdalen getting up early and being a spectator to the stone being rolled away from the tomb that denotes Easter and the resurrection of Jesus. She got up and went to the tomb and as a result, she was able to witness history. That stone was moving that day whether she was there or not. I think we can all apply this to our lives in some way. Events and good things are happening all around us, even at F3. These things will be there whether we attend or not, and it is up to us to be a part of things, or be present within our family. An example is tonight with Haw Ridge, or the upcoming GTE. I have serious FOMO about both events that I can’t fully attend. Great things will transpire and I am going to miss them. You have a choice, and if you can find a way to make these events happen, I am telling you that these are potentially life changing opportunities that you don’t want to miss. Maybe not stone rolling away from the tomb opportunities, but life changing non the less.

Beloved Son

AO: juco
Q: Survivor
PAX: Butterknife, Dart Gun, Data, 5K, Love Shaq, Erector, Guardrail, Lt. Dan, KickFlip
FNGs: None
COUNT: 10
The SCENE: Dogwood winter, 40 degrees, 4/5, 5:30am
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Reach for the sky, let it hang, SSH, lil baby arm circles, OH clap, seal clap, cherry pickers, tempo merkins, tempo squats
THA-THANG:
Mosey to the south with a stop at the rocks and guardrail.
Shoulder work with rocks, front raises x20, side raises x20, empty can raises x20
Dips x20
Lunge a bit and mosey to JUCO-manjaro
Indian Run-style up and down after 5 count first in line drops off and keeps exercising until the last in line moves to the front. Merkins, BBS, dry docks, heels to heaven, squats, burpies
MARY:
Head back north to flag, stopping to pick up rocks for shrugs and toe merkins, then curls.
Lunge a bit and mosey to flag.

ANNOUNCEMENTS: Help 5K move, Escape from Haw Ridge

COT: Was going to share my testimony, but in preparation and prayer God wanted me to talk about Him. Was going to talk about the prodigal son and corruption, but God shared that the parable is actually about the father too. The story goes, “that when the father saw the prodigal son in the distance, he had compassion on him, ran to him, hugged and kissed him.”

Oh how I long for the day to receive that embrace and kiss. Our Father made a way to Him by sacrificing His own son, so that we are no longer slaves, but sons…also heirs. (Gal 4:4-7)

Perhaps God is calling you to Him now, and it is time to receive the Spirit of His Son inside of you so you can experience the love from the kindest and loving Father you could ever know.

Ruck Roulette

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, fast-n-easy (Nate Votta), Spellcheck
FNGs: None
COUNT: 4
WARMUP:
Ruck a lap around the park

THE THANG:
Ruck up to Gresham MS track, a fan fave
Ruck roulette – 1 exercise and rep count per PAX’s choice + 1 loop on the track
1. Fast – 10) 8 count man-makers IC with ruck
2. Spellcheck – 10) hand release merks IC
3. Z-Pack – 10) thrusters with ruck IC
4. FixerUpper – 3) bearcrawls up a hill, gingerly walk back down it

MARY:
Flutter kicks with ruck overhead – 4 count x 50
30 quick cadence, 20 slow cadence

ANNOUNCEMENTS:
Haw Ridge tonight, GTE in 22 days

COT:
1 Cor 15 again. Is Jesus really alive? It makes all the difference in the world. If not, I have spent a lot of time talking to no one in particular and should be pitied like someone who is unstable.

I’ve also lost out on chances to get the last word in, make myself look better than I really am, and denied my cravings for no reason. But if he is, then I know someone who has (or is) resurrection power, says he’ll be with me, and that all things will work for my good.

If so, then…

Vanity >>> purpose
Death >>> life
Despair >>> hope
Fleeting time >>> eternity
Sin >>> forgiveness
Brokenness >>> redemption
Failure >>> victory
Bondage >>> freedom
Darkness >>> light

GTE PT Test Training

AO: shamruck
Q: Steam
PAX: P3, Mermaid, Eliza, Humper ( Sam Hartness ), Lizzy
FNGs: None
COUNT: 6
THE THANG
– Run 1 lap around the school
– Ruck up — 1 lap around the school
– PT
– 25 Mountain Climbers (2ct)
– 10 hand-release merkins (4ct)
– 20 squats
– Rucks off PT
– 10 ruck swings
– 10 chest presses (on backs)
– 10 butterfly situps

ANNOUNCEMENTS
– EFHR this Friday
– GTE – just do it

COT
The Mystery of Time

”For everything there is a season, and a time for every matter under heaven:
– a time to be born, and a time to die;
– a time to plant, and a time to pluck up what is planted;
– a time to kill, and a time to heal;
– a time to break down, and a time to build up;
– a time to weep, and a time to laugh;
– a time to mourn, and a time to dance;
– a time to cast away stones, and a time to gather stones together;
– a time to embrace, and a time to refrain from embracing;
– a time to seek, and a time to lose; a time to keep, and a time to cast away;
– a time to tear, and a time to sew;
– a time to keep silence, and a time to speak;
– a time to love, and a time to hate;
– a time for war, and a time for peace.“
‭‭Ecclesiastes‬ ‭3‬:‭1‬-‭8‬ ‭ESV‬‬
bible.com/bible/59/ecc.3.1-8.ESV

“Three strikes and you are not out. There is always one more thing you can do.”
– Col. Hal Moore
– (As seen in the movie “We Were Soldiers”)

The Lillyhipper Workout!

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: Crawdad (Robbi Dickens), Doubtfire (Nick Bond), Pusher, Pele (Jon Lindberg), Steam, Drum Major, Lilydipper, Tenderfoot, Crash Dummy, Switchhitter (Tony), Abacus, Lizzy, Brick, Pac-man, Rooney(Carl Whipple)
FNGs: None
COUNT: 15
WARMUP:- 25 SSH, 4ct, IC
– 10 Twistees, 4 ct, IC
– Curly Stomps
– 10 Pteradactyls 4 ct IC forward/backward plus some BACs
– 10 Windmills, 4 ct IC

THE THANG:
OPTIONS: Do one, two, or three stations, pick one of the exercises, then run to Golf Course Road, and run back. Must run at least 3x.

STATIONS:
1. 30 Merkins/ Irkins /Diamond Merkins

2. 30 Rocky Balboas/ Iron Mikes/ Mountain Climbers

3. 30 BBS/ Leg Lifts/ Gas Pumps

4. 30 Carolina Dry Docks/ Shoulder Taps/ Bottle Openers

5. 30 Apollo Onos/ Monkey Humpers / Squats

6. 30 Flutter Kicks/ Bicycle Kicks/ Dead Bugs

7. 30 Jump Squats/ Froggy Jumps/ Star Jumps

8. 30 Grady Corns (4-ct)/ Seal Claps/ Overhead Caps

MARY: Flutter Kicks, American Hammers, Stretching with Pele

ANNOUNCEMENTS: Haw Ridge Tomorrow Night!

COT: Jeremiah chapter 18
www.bibleref.com/Jeremiah/18/Jeremiah-18-1.htmlhttps://www.bibleref.com/Jeremiah/18/Jeremiah-18-2.htmlhttps://www.bibleref.com/Jeremiah/18/Jeremiah-18-3.htmlhttps://www.bibleref.com/Jeremiah/18/Jer…
www.bibleref.com/Jeremiah/18/Jeremiah-18-5.htmlhttps://www.bibleref.com/Jeremiah/18/Jeremiah-18-6.html

A few weeks or months ago Lillydipper talked about the Potter’s house in his Word. And I remember at the end of it he prayed that the Lord would shape him into a form that was pleasing to the Heavenly Father.

But what good are shapes, even perfectly formed, if they don’t have a purpose? What good is a quill if it doesn’t have ink to write? Or a sweater that is perfect in shape but made out of gossamer thread that doesn’t keep you warm? I think a shape or form that is pleasing to our Lord’s eyes, would be someone that spreads joy and love, inspires others, sets an example that others can follow.

And if that’s the case, Then the Big Man Upstairs really knocked it out of the park when he formed good ol’ Lillydipper on that Potter’s Wheel up in the sky. How many times has he picked up the Q on short notice? Been an example of perseverance during his many… many… rehab stints? Kept us positive and amused with his stories? Inspired us with his Words?

I don’t claim to have any inside knowledge of the Sky Q’s ways, or thoughts… but I would bet my bottom dollar that when Lillydipper came off that potter’s wheel, instead of packing it back in a lump and trying again, the Lord nodded at his work, smiled and said: “Well… besides giving this fellow a bad hip… and a bad knee. And another bad knee. And a bad shoulder. And another bad hip. This one is not bad… not bad at all.”