F3 Knoxville

Tour de Farm

AO: the-farm
Q: Aladdin
PAX: Aladdin, Sparkler, Trash Panda, Monstar
FNGs: None
COUNT: 4
WARMUP:
SSH
Cherry Pickers
Tie Fighters
Windmills

THE THANG:
4 workout stops throughout the AO. Went from pavilion to pavilion due to the rain. 3 exercises at each stop. SSH to the 6. Work forward then backward.

MARY:
No time

ANNOUNCEMENTS:
Hardship Hill will be on Memorial Day. Planned has started. Plan on volunteering and participating.

COT:
Remember our bodies are weak but Christ is strong.

[karns-otb] Twelve Days of Christmas Around the Ram

AO: karns-otb
Q: Sawdust
PAX: Smoked Pickle, Voodoo, Betty, Mermaid, Commission, Leland Robbins (Geiger)
FNGs: None
COUNT: 7
WARMUP: SSH, Cherry Pickers, Windmills, Rockettes, Tempo Merkins, Imperial Squat Walkers, Tie-Fighters & X-Wings

THE THANG:
Twelve Days of Christmas Circuit Around Campus
1 – Peter Parker Pickle Pounder
2 – Imperial Squat Walkers
3 – Carolina Dry Docks
4 – Lt. Dans
5 – Burpees
6 – Big Boy Sit-Ups
7 – Crunchy Frogs
8 – Sumo Squats
9 – Rockettes
10 – Jungle Bois
11 – Merkins
12 – American Hammers

COT: Explained the reason behind the 12 Days of Christmas & making sure Christ is the center of this season.

Build A Bear Beatdown

AO: thequacken
Q: FixerUpper
PAX: Herbie, Landslide
FNGs: None
COUNT: 3
WARMUP:
SSH x 25
Hammy stretch
Quad stretch
Michael Phelps
Hip Flexor Stretch
THE THANG:
Carry CMU to pavilion. Observe artifacts left by previous occupants? (Q-Tips, Skittles, extension cords)

Build A Bear
Participants have the opportunity to create their own “bear.” PAX must complete 20 minimum reps of each exercise and one lap.

1 lap around park = 50 reps
Merkins
Burpees
CMU squats
CMU curls
CMU lunges
CMU overhead press
CMU situps

Stargazers were suggested as an exercise for reps. They were out of stock though.

ANNOUNCEMENTS: Convergence at Big Ball – Jan 20
Make America Burpee Again – Jan 1
Ruck to Adair Park – this Friday, Gloom o’clock

COT:
Change is inevitable, growth is intentional. Quote by Steam, quoting Cap’n Crunch.

What is your plan for growth in 2024? I shared how keeping a journal in a visible place on my desk at work helped me stay on track with goals.

After we decide that we want growth, the next step is to determine how we accomplish that!

Ruckin’ Around

AO: shamruck
Q: Steam
PAX: Snaggletooth (Elijah Tafao), Eliza, Crawlspace, Dumpster Dive, Mermaid
FNGs: None
COUNT: 6
WARMUP:
– Putting the ruck on
– Stretching OYO

THE THANG:
– Rucked the route above ⬆️
– Stopped 4x for 10 merkins + 10 squats w/rucks
MARY:
– Stretching OYO (60 seconds or so)

ANNOUNCEMENTS:
– Polar Bear Plunge ‘24 happening on 1/1/24. Check out the #polar-bear-plunge24 channel for more info.
– 1st convergence of 2024 at Big Ball on 1/20

COT:
[ Let’s Be Men That Go And See ]
I shared this with my men’s group on Christmas Eve and hopefully it encourages you to look go and see just like it did for me.

I have just one question for you: Are you ready to go and see?
If you look at the story of the angels visiting the shepherds in Luke 2, check out the response these men have below.

When the angels went away from them into heaven, the shepherds said to one another, “Let us go over to Bethlehem and see this thing that has happened, which the Lord has made known to us.” And they went with haste and found Mary and Joseph, and the baby lying in a manger.
-Luke 2:15-16 (ESV)

The shepherds were doing thier duty as men, were visited by an angel, and told a powerful news story and message. They received word that “unto you is born this day in the city of David a Savior, who is Christ the Lord. And this will be a sign for you: you will find a baby wrapped in swaddling cloths and lying in a manger (2:11-12).”

Their response? “Let’s get over to Bethlehem as fast as we can and see for ourselves what God has revealed to us (MSG version).” Notice in verse 15 that the shepherds don’t credit the angel with the information made known to them, but the Lord. There was no doubt. We see that somehow, they understood it was God that revealed this to them.

Imagine hearing this news, the best news you could ever receive – what would your response be? What if we were men that responded to the news of Jesus being born like the shepherds: Let’s go and see. Why? Because the Lord has made this known to us. So as we celebrate our Savior becoming flesh tomorrow, are you ready to go and see? We have opportunities to do this every single day bro! As we continue to tune our hearts to the Holy Spirit and press into where God is calling us because of what He makes known to us, let’s be men that go and see. See what He could do in and through this situation. See how He moves through relationships, friendships, and your ministry. He sent His son down to become flesh while being full of grace + truth so that you and I could have an intimate relationship with him and have access to our Heavenly Father. I encourage you to go and see what God has for you this season for yourself, your family, and your sphere of influence. Ask him! He loves you deeply, as a son of the one true king.

Dilbert VQ

AO: brickyard
Q: Dilbert
PAX: Gmail, Waxjob, Repeat (Todd Reynolds), Colonel (Alex Wallace), Simmons
FNGs: None
COUNT: 8

WARMUP:
Tempo Squats 10
Arm Circles 10 each direction
SSH 30
Imperial squat walkers 10

THE THANG:
Mossey to the gridiron
Lunge to the 15 yard line
Run to end zone
1 jump squat (touch the ground)
Lunge to 15 yard line
Run to end zone
10 Burpees
Repeat to 10 jump squats and 1 Burpee

MARY:
Mossey to the planters
1 box jump
10 step ups (2 count)
Repeat to 10 box jumps and 1 step up

1 min plank 10 Merkins during
1 min plank 10 Merkins during

ANNOUNCEMENTS:
gmail had announcements

COT:
What does Immanuel mean in Hebrew? God is with us.

We hear Immanuel a lot at Christmas time, God is with us. But, remember He is with us always, not just at Christmas.

He is no longer a baby in the manger as the secular world would like to keep him there.

He is not some far off diety who is not involved in our lives.

He is the maker of heaven and earth, the one who holds all things, mighty God… 

And He is with us…..lets not forget that as we move into the new year.

Deuteronomy 31:8 The Lord himself goes before you and will be with you; he will never leave you nor forsake you. Do not be afraid; do not be discouraged.”

Prayer
Those who are not feeling well
Those who will be traveling in the near future