F3 Knoxville

Author: BackBlasts

The 4 D’s

AO: the-equalizer
Q: Ribbed (Joshua Sagraves)
PAX: Smithers, Snowbird, Stripped, Bookman, Mouthwash, Swimmies (Nathan Chesney), Ribbed (Joshua Sagraves)
FNGs: None
COUNT: 7
WARMUP: 26 SSH
5 Cherry pickers
some of these some of those

THE THANG:
we played some dodgeball, broke up into two teams and every time you threw a ball you had to go to five Merkins if you got hit with a ball you had to do a Burpee first team to 25 wins.

game, one team two one and we all went for a run around the park

game two was a tie and we run out of time.

MARY: a little bit of stretch stretching

ANNOUNCEMENTS:

COT: remember to be grateful for what you have and what you’ve been given first and foremost, you’ve been given grace what you’ve been given with your family your friends people around you.
take time today to remember and be grateful for what you have and not just in a platonic way because remember
RC Sproul said “with the first sin, we commit, we forfeit the right to live”
praise be to God that Christ who never sinned yet was hung on a tree for you and took all the wrath of God, the father on him for you!

Battle Ball

AO: dogpound
Q: Einstein
PAX: Earmuffs (Dan Studt), Pew-pew, Nixon, Lightweight, Waxjob, Mayberry, Bartman
FNGs: None
COUNT: 8
WARMUP:
Usual

THE THANG:

Battle Ball

Game 1
Burpees for all on drops
10 monkey when scored on

Game 2
Burpees for all drops
10 CDDs when scored on

MARY:
LBCs
Flutter Kicks
Merkin Ring of Fire

ANNOUNCEMENTS:
Hardship Hill

COT:
There is little upside to being pessimistic.

Hard to prove but also not surprising, but heard the other day that throughout history there has never been a ruler who was pessimistic, they always believed they would conquer.

If you are optimistic and look for opportunity, you will find it. If you don’t, you won’t.

April Metric

AO: the-project
Q: Tom Tom
PAX: Mathlete, Ocho, Baby Face, Munge, Biohack, TombRaider, Artemis, Nosedive
FNGs: None
COUNT: 9
WARMUP:

Projectivators
Squats
Willy Mays Haze
Cherry pickers — loosen up those legs!

THE THANG:

YOU VS. YOU WORKOUT #4
April & October Challenge
Each AO should offer this workout at least once during the month of April and October.
Every PAX member should keep track of his own reps and submit scores on the form in the link below.
docs.google.com/forms/d/e/1FAIpQLSd3PzswIJNrUsoNEjY53llgqp6bqH3clDy7V9I17T7hdR8M3g/viewform?usp=sharing

Setup:
Use 4 evenly spaced cones or lines, approximately 10 yards / 30 feet apart.

The Workout:
PART 1: RUN
– 10-minute timer
– Begin at Line 1:
1. Run to Line 2 (10 yards) and back
2. Run to Line 3 (20 yards) and back
1. Run to Line 4 (30 yards) and back
1. → That’s 1 rep
– Rinse and repeat for 10 minutes
– Record total reps
– 1-minute rest

PART 2: AMRAP
– 3×2-minute timer (no rest between movements)
– Count total reps (cumulative):
1. 2 minutes AMRAP Side-Straddle Hops (SSH)
2. 2 minutes AMRAP High Knees (count 1 leg)
3. 2 minutes AMRAP Mountain Climbers (count 1 leg)
– 3 minutes rest
– Record total reps from Round 1

THEN… REPEAT THE ENTIRE WORKOUT
Start over from Part 1 and repeat the full circuit. Reset your rep count.

Submit Your Scores (4 Total):
1. Round 1 Run Reps
2. Round 1 AMRAP Reps
3. Round 2 Run Reps
4. Round 2 AMRAP Reps

ANNOUNCEMENTS:

Hardship Hill
Camp Biohack
Other family workouts?

COT:

Wisdom with camping
Prayer & fasting for an oppressed girl

Implements of pain

AO: asylum-am
Q: Tropicana
PAX: P3, Farley, Russell Crook/Crablegs, Sawdust
FNGs: None
COUNT: 5
WARMUP: SSH, mericans, bbq squats, stretching
Skip, Bernie, karaoke, bear crawl, crab walk.

THE THANG:

Hill/Hammer
Rifle/Ropes
Odd Carry/gobblets
Farmer Carry/swings
Broad Jump/Plank

Rinse and repeat

MARY:
5 mins of stretching

ANNOUNCEMENTS:
Fill the W calendar next week.

COT: The Agony in the Garden
When I’m suffering, (tired, hungry, sore) don’t become selfish. Act with love as Jesus did in the Garden.

Run & Sweat

AO: asylum-pm
Q: Crash Dummy
PAX: Lilydipper, Pele (Jon Lindberg), Switchhitter (Tony), Drum Major, Brick, Kung Blue, Rooney (Carl Whipple), Mr Jinxy, Pusher, MD Hammer, Curveball
FNGs: None
COUNT: 12
WARMUP: Side Straddle Hops x 20, Cherry Pickers x 5, Good Mornings, Runner’s Stretch, Light Stretching, Downward Facing Dog, Money Stretch.

THE THANG: Run around the park, keeping mostly to the perimeter. A few stops along the way for a quick breather. Sprint up Everest a few times then end back at the AO.

MARY:

ANNOUNCEMENTS: Double Beat Down w/F3 ROCO -5/6. Hardship Hill 5/17.

COT: How are we connected to our identities? Are you tied to your business card? If you died today, how would you want to be remembered?