F3 Knoxville

Author: BackBlasts

It’s difficult until it’s easy

AO: the-farm
Q: KickFlip
PAX: Choir Boy, Aladdin, School Zone (Michael Shope), Big Red, Scott M, KickFlip
FNGs: None
COUNT: 6
WARMUP: LBAC, Phelps, Calf Stretch, Up/Down Dog, Merks, Tempo Squats, Cherry Pickers, Step-ups, Derkins, Dips, Jog

THE THANG:
Perform all exercises in a list of 12. Run to the top of the steps and back. Repeat – each time drop the top exercise. Exercises were;
12 Iron Mikes
11 Diamond Merkins
10 Bobby Hurley
9 Werkins
8 LBC (4 ct)
7 Hello Dolly (4 ct)
6 Big Boy Situps
5 Heels to Heaven (4 ct)
4 Carolina Dry Dock
3 Burpees
2 Donkey Kicks
1 Body Builder

MARY:
Flutter kicks for one minute.

ANNOUNCEMENTS:
March 4 Chainbreakers launch
April 5 – Escape from Haw Ridge
April 27 – GTE

COT:
In pursuit of virtue and high-impact, you should be working to start/sustain good habits (fitness, nutrition, sleep, prayer, study, meditation, gratitude, etc.) and working to stop/sustain harmful habits (anger, lust, drugs, excess alcohol, junk, porn, etc.). Each of these things will be DIFFICULT…but KEEP AT IT…because one day, they will not be so difficult anymore. They are difficult until they are easy – OR – they never get easy, but you get stronger. If you miss a day, don’t miss two. If (when!) you stumble…START AGAIN. Keep pursuing virtue, brothers.

2 Peter 1:5-8, “…make every effort to add to your faith goodness; and to goodness, knowledge; and to knowledge, self-control; and to self-control, perseverance; and to perseverance, godliness; and to godliness, mutual affection; and to mutual affection, love. For if you possess these qualities in increasing measure, they will keep you from being ineffective and unproductive in your knowledge of our Lord Jesus Christ.”

Burner Ring – Seize the Gloom

AO: thequacken
Q: Z-Pack
PAX: FixerUpper
FNGs: None
COUNT: 2
WARMUP:
SSH IC
Abe Vigoda
Cherry Pickers IC
Flamingos – Quad Stretch
Michael Phelps
Little This and That, These and Those – Tricep & Should Stretch
Baby Arm Circles IC
Tempo Merkins IC
Tempo Squats IC
Run a lap at the park

THE THANG:
Four stations on the park track. Perform the reps of each exercise alternating between them for 3 min. Then mosey to next station. After finishing a lap, repeat – AMRAP.
1. 10 Step Ups, each leg
10 Burpees
2. 10 Pull ups
10 Burpees
3. 10 Bonnie Blairs
10 Burpees
4. 15 Decline Merkins
10 Burpees

MARY:
no
ANNOUNCEMENTS:

COT: Romans 12:10 “Love one another with brotherly affection. Outdo one another in showing honor.”

I’m thankful for F3 and I want to honor the men who show up, Q, and lead. I appreciate FixerUpper, Lizzy, and Wedding Singer among others for their efforts at F3. Fixer does a lot with Qing and planning as he leads The Quacken AO. Wedding Singer did an awesome job leading the convergence with Drive-thru (Mikel Towe) and I appreciate his participation at Quacken. Lizzy is faithful to post, share a word, and step-up in any way that is needed. I encourage all the guys to take an opportunity to honor someone in their life.

Coach Dunn again

AO: asylum-am
Q: F3 Pluto ( Hugh Nystrom)
PAX: Waffle House (Brady Greene), Tropicana, Sawdust, Gibbler, Cinco (Scott McGuire), Code Brown, Fabio (Joe Hamilton), Bunny, Doublewide (David Schwall), Charmin (John Willis), Cat Gut (Mike Davis), Love’s, Grandslam (Trey Leake), Clipper (Ben McCurry), p-nut, P3, Matlock (Bill Maddox), Wham-o (Charlie Greene), Bryson L – jilted , Trotline
FNGs: 2 Bryson L – jilted , Trotline
COUNT: 22

WARMUP: happy groins, SSH x 20 , hurdle stretch, cherry pickers
THE THANG: 10 merkins then went up Route 66 hill with 5 burpees, R&R 5 times and added 20 BB, 30 squats, and 10 dive bombers

To cloud with set of 7s – box jumps and table pull ups.

Grabbed a heavy rock and then 10 curls, 10 thrusters, and lap around parking lot carrying rock – R&R 5 times.
MARY:
ANNOUNCEMENTS:
COT: Please keep praying for Jordan and Keith Barber . Also shared James Clear Newsletter: jamesclear.com/3-2-1/february-15-2024

Lucky 🍀 7’s

AO: juco
Q: Butterknife
PAX: Guardrail, Dart Gun, Wanderer, Love Shaq, Butterknife, Windex, Fetch
FNGs: None
COUNT: 7
WARMUP:
Side straddle hop in cadence 20
Cherry Pickers
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence & the below Lucky 7

THE THANG:
Mosey to the big lot

Drills:
High Knees
High heels
Karaoke
Side to side skip
Sprints
Low shuffle
Skip
Walking lunges

Mosey to the Lucky 🍀 7’s around campus
-Crab stance opposite arm reaches for opposite foot
-Side plank to Merkin to opposite side plank
-Lay on your back shoulders raised raise opposite leg and arm to touch alternating sides
-Squat with side lunges to both sides
-Shoulder taps with a merkin
-step up with rotation
-Side plank on elbow take top elbow to top knee

Managed to sneak in 7 pull-ups

Then sprinkled in some core work as we did the drills above in reverse order.

Jail break to the flag.

MARY:
ANNOUNCEMENTS:
Convergence
EHR

COT:

”Therefore, since we are surrounded by such a huge crowd of witnesses to the life of faith, let us strip off every weight that slows us down, especially the sin that so easily trips us up. And let us run with endurance the race God has set before us.“
‭‭Hebrews‬ ‭12‬:‭1‬

We’re 7 years into this at JUCO and I’m so thankful. Me myself just a little 4. There are somedays when I feel like we’re falling off. Just because I remember how big the crowds were before the Shamrock ☘️ starfish with 20-30 guys out here. But that’s the mission to plant and grow. Shamrock is killing it and a lot of days we are too. The HV community is growing exponentially. That means there are several sad clowns 🤡 that need this. Please continue to invite your friends, coworkers, church members, neighbors, and family to join us. Thank you for stepping up and filling the calendar. You don’t understand what a blessing as the AOQ, this is. Thanks Mailbox 📪 for lining this up! Thank you Gentlemen for constantly pushing me to be the best man I can be.

Pickle 🥒 love

AO: the-project
Q: Icey Hot
PAX: Ghost Flag (F3Knoxville), Biohack, slappy, Ocho, Mathlete, Flying Dutchman, Tom Tom, Mo Rocka (Joshua Miller), OBrother
FNGs: None
COUNT: 10
WARMUP:
Side straddle hops, Arm circles fwd and back, Torso rotations, Squats

THE THANG:

Mosey to freedom bell

Set 1 (20 rep)
– LBC
– Superman
– Pickle Pointer
– Heel Touches
– Toe Touches
– Pickle Pounders
– Hold plank/squat until everyone finishes

Mosey lower loop then pickup the six or hold plank/squat until everyone finishes

Set 2 (20 rep)
– Pickle pointer
– Flutter Kicks
– Bird Dog
– Mountain Climber
– Pickle pounder and reach
– One legged lifts
– Hold plank/squat until everyone finishes

Mosey lower loop then pickup the six or hold plank/squat until everyone finishes

Repeat Set 1 (15 reps)

Mosey lower loop then pickup the six or hold plank/squat until everyone finishes

Repeat Set 2 (15 reps)

Mosey to shovel flag

ANNOUNCEMENTS:
Convergence at worlds fair park 17Feb24
Escape Ha

COTS:

Are you going to God with your problems and asking that God give you the solution you desire or are you laying your troubles before God and seeking his will?

I know, I personally struggle with this. Most recently I have been pursuing new employment to cut back on my travels and time away from my family. I’ve been diligent in my prayers and seeking God. It was when my answer came not as a new job but as my current role putting things in my court to solve the problem and letting me do just that. I then realized this entire time I’ve been seeking God to solve things my way and not trusting in his infinite wisdom.

Proverbs 3: 5-6 states:
5.Trust in the LORD with all your heart; do not depend on your own understanding.
6.Seek his will in all you do, and he will show you which path to take.

John 3:30 (ESV) states:
He must increase, I must decrease

This is not a negative position even though it sounds like we must become less the realty is we can only become greater through him. Zach Williams’ song Less Like me chorus says it simply.
A little more like mercy, a little more like grace
A little more like kindness, goodness, love and faith
A little more like patience, a little more like peace
A little more like Jesus, a little less like me

Similar to what @Biohack said, are we seeking Gods wisdom like Solemn?