F3 Knoxville

Author: BackBlasts

On a hill You created

AO: shamrock
Q: Anchorman
PAX: Bed Wetter, Skidmark, Stitch, Mermaid, Smokey (Matthew Bonn), Oscar Meyer, Eliza, Curveball, Hot Pants, Anchorman
FNGs: None
COUNT: 10
WARMUP:
Side Straddle hop (IC) 4 CT x 15
Cherry Pickers
Smurf Jacks (IC) 4 CT x 10
Runner’s Stretch
Bobby Hurleys x 10
Cobra / Down Dog

THE THANG:
Line up at one end of parking lot.

Round 1: Bear Crawl to the 1st line and do 1 merkin, BC to next line 2 merkins, BC to next line 3 merkins all the way to 10 – for 55 total

Round 2: Crab walk to the 1st line and do 20 American Hammers single count, repeat at each line all the way to line 10

Mosey to the CMU pile:
Grab 2 blocks for farmer carry.
Stop for 4 or 5 breaks to do 3 burpees
To the soccer field.
Murder Bunny to midfield then do 50 CMU Presses
Carry CMU back to the asphalt
50 single count Windshield wipers
Farmer Carry Both CMUs to midfield then do 25 feet & hand CMU merkins
Farmer Carry back to asphalt
50 CMU bench presses
Rifle Carry to candle then do 50 curls
Rifle carry back
Then we recovered and farmer carry all the way back to CMU pile
Mosey back to the AO

MARY:
Freddie Mercury, scissor kicks, buns of steel, cobra.

COT: Pray for Mermaid’s daughter’s friend who lost her dad. Praise for his daughter that survived the allergic reaction.

Word: So Will I (100 Billion X)
Song by Benjamin William Hastings and Hillsong UNITED

On a hill You created
The Light of the world
Abandoned in darkness to die

On a hill that he created.
On a tree he created.
With iron nails that were mined from the ground he created.
With a whip made of leather from an animal’s skin that he created.
Damning words from the mouths of those he created.
Hands that he created that beat and killed him.

How extreme his perfect humility was to willingly accept all of that complete disrespect from his creation, so that he could save us from our wickedness. It’s just so backwards. It doesn’t make sense.

Middlebrook Hike

AO: shamruck
Q: Eliza
PAX: Mermaid, Fabio (Joe Hamilton), Tailhook, Eliza, Voodoo, Lizzy, Lt. Dan
FNGs: None
COUNT: 7
We rucked to the neighborhood off middlebrook and up the hill and back.

Find someone to encourage today.

Remembering the repetition

AO: the-project
Q: Mathlete
PAX: Rocket, Papa Lock, Biohack, Tom Tom, Ocho, Flying Dutchman, slappy, Mathlete, Chowder
FNGs: None
COUNT: 9
WARMUP:
Running: high knees, butt kicks, carioke, side shuffle, Bernie
Tempo squats, Grady corn, cherry pickers, tempo merkins

THE THANG:
>From a deck deal 10 cards face down. Each time you flip one, do the exercise, then flip the next on top, do both, then next all three until all 10 are flipped. Then the chosen one has to recall (with Pax assistance) all ten in reverse order and execute each one as a group. If there are any mistakes, finish with 20 burpees.
First round, one rep of each to learn.
Second round, 5 reps of each
Third round, 7 reps of each and sprint across the field before flipping each card.
MARY:
No time
ANNOUNCEMENTS:
Escape from Haw Ridge April 5
GTE April 26ish
Hardship Hill May 27
COT:
Remembering doesn’t work like we want. We like the computer kind of memory where we just put it in, then we can get it back exactly the same whenever we like. But we remember some things and forget others. Why? Are there different ways to remember? How do I remember what is important?
Because we aren’t computers, we have developed methods of remembering. Though the words ritual, liturgy, and tradition aren’t much in vogue, they are a powerful means to remember well. A ritual provides repetition, ingraining that which you repeat. Liturgy acts out a story, activating many senses in an experience that sticks better than a fact. Tradition filters the multiplicity of that which might be remembered and holds dearly to that which ought to be remembered.
These things are on my mind as we approach Holy Week, in which Christians use these tools to relive and reinforce what we believe is the fundamental truth of the universe. But the approach applies across the spectrum of life, and you should use them to prioritize the things that fill your mind.

THE 500

AO: asylum-am
Q: Tropicana
PAX: Grandslam, P3, Pac-man, Rainbow, Snitch (Cory Beilharz ), Crablegs
FNGs: None
COUNT: 7
WARMUP: SSH, burp x2, BAC, burp x2, BAC rev, burp x2, Abe Vigoda, burp x2

THE THANG: THE 500
Mosey to the Dark Overlook: 10 reps each
Mountain climbers, Step ups, Carolina dry docks, Jumping Lounges, Plank jacks

Mosey to the Asylum: 10 reps each
Mericans, Jump squats, Big boys, Monkey humpers, Pickle pounders

Return to Dark Overlook. Rinse and repeat 5 laps.

Mosey to Route 66 for some Plank Frog
You had to be there.

MARY: Balls to Wall Sits

ANNOUNCEMENTS: GTE Grow Ruck, Escape from Haw Ridge

COT: Get Right. From 43 ft QSource podcast. Like righting a ship to stay the course we need to get right. F3 provides us with the opportunity physically, relationally and spiritually to get right. As leaders we need to get right in order to be ready to answer Gods call to serve.