F3 Knoxville

Author: BackBlasts

Silly Games

AO: juco
Q: Guardrail , Median
PAX: Fetch, Mailbox, Windex, Starlink, Lt. Dan, Dart Gun, Wanderer
FNGs: None
COUNT: 9
WARMUP: Usual Suspects: SSH, Baby Arm circles, Moroccan Night club, Cherry pickers, Bear crawl, Overhead clap

THE THANG: Fun run through the courtyard and more to CMU pile, then a repeat of a few weeks back.
split into two teams. Each team had to get 3,000 points
– Curls, Rows= 1pt
– Ohp, tricep curl=2pts
– Thruster,Leg lifts=3pts
– Run top stairs, Ausie Merkins=5pts
– Pull up, Burpees=10pts

Core work at each crosswalk on the way back. The 6 lead the count of a new exercise median called.
MARY: Ring of fire

ANNOUNCEMENTS:
Knox one soccer game coming up June 13 (or there abouts) see main for details.
COT:
“It is more blessed to give than receive. “
Acts 20: 35b

Applying that familiar verse to F3, give by showing up to encourage, lead, demonstrate effort, be vulnerable, reaching out to brothers not here, praying for one another (and not just in COT)

Ab Blaster

AO: thequacken
Q: Magic Mic (Jarrett Woodall)
PAX: Z-Pack, FixerUpper
FNGs: None
COUNT: 3
WARMUP:
The usual + downward dog and cobra

THE THANG:
Ab Blaster
Sets of 5 exercises with 1 minute AMRAP per exercise with bear crawls or crawl bears between sets

Sets:
1: LBC, Merkins, Am Hams, SSH, Plank
2: LBC, Squats, BBS, Mt Climbers, Flutters
3: LBC, CDD, Freddie, Plank Jacks, Plank
4: LBC, Burpees, penguins, High knees, LCRC
5: LBC, shoulder taps, V Ups, lunges, plank
6: LBC, toe taps, pickle pounders, calf raises, get ups

MARY:
None

ANNOUNCEMENTS:
None

COT:
Mark 9 ends with Jesus’ hyperbole of removing an eye or limb that causes us to sin to communicate both the severity of sin and cost of discipleship. Do we view our own sin and the cost of us following Jesus the same way?

[juco-rush] Glow Run

AO: juco-rush
Q: Butterknife
PAX: Natty, Tooth Fairy, Jonathan Woodall (GUMP), Trash Panda (JUCO), Erector, Butterknife
FNGs: None
COUNT: 6
WARMUP:
Mosey to the greenway.

THE THANG:
Run parking lots along the greenway and sprinkle in some sprints along the way.
MARY:

ANNOUNCEMENTS:

COT:
See juco

[banjo-pm] Banjo beatdown

AO: banjo-pm
Q: Pusher
PAX: Down Under, 2 patients, 0
FNGs: 1 0
COUNT: 2
WARMUP: Side straddle hop, baby arm circle, slow tempo Squats, Merkins, stretching
Mosey to 6 stations

THE THANG:
Start with 5 reps each exercises then go up to 10 reps then down back to 5 reps each exercise and each station.

1st station Merkins, Wide Merkins, Dry docks then bear
Crawl to the next station
2nd station Flutter kicks, Hello Dollies, Big boy situps lunges to the next station
3rd station Squats, Jump Squats and Apollo oh no then go to the next Bernie Sanders
4th station Merkin, Dips, curls bunny hop to the next
5th Superman, Pelvic bridging or pickle pounders with one leg, plank for 60 seconds Go to the next Mosey to the next.
6th station Arm blasters arm circles reverse overhead claps and reaching for the roof.
rinse and repeat*

Mosey to the AO, Rocky Balboa, squats with heals against the curve
Then go to the bench Incline merkins and Dips
Then back to AO

MARY: SWP. Stretching with Pusher trunk twisting hold for 15 seconds
Then Time :alarm_clock:

ANNOUNCEMENTS: Banjo-PM (Bluegrass Elementary) Every Wednesday 6-6:45 PM

COT: There are three essentials to leadership: Humility , Clarity and Courage. In addition, being positive will encourage people.

Flag-less Fun

AO: the-project
Q: Haggis
PAX: Mathlete, Biohack, TombRaider, Munge, Nosedive, Flying Dutchman, Tom Tom, Ocho, Baby Face, Cusack, Artemis, Erector
FNGs: None
COUNT: 13
WARMUP: SSH x 20
Tempo Merkin x 13
Don Quixote x 13

THE THANG:
Running was the name of the game. I brought the Pax along for a training run for an upcoming triathlon in the beautiful Secret City. We ran 1 of the 2 loops and stopped to complete some “namesake” work.
Humpers, American Hammers, Groiners, Gorey Al, Imperial Walkers, Indian run up a hill, Squats in tempo.
Had plenty of time to head to the Brickyard and fun with Cindy. Colt 45 to help our fun show, Lt Dans because we didn’t want to have no legs, OHP. Did some pull ups and held squat/plank while waiting

Mosey back to flag

MARY: Had too much fun to play with Mary.

ANNOUNCEMENTS: thanks to all who came out to compete and volunteer at Heart Break Hill this weekend

COT: Q shared a quote from Pope Leo XIV

“We are often preoccupied with teaching doctrine, the way of living our faith, but we risk forgetting that our first task is to teach what it means to know Jesus Christ and to
bear witness to our closeness to the Lord.
This comes first: to communicate the beauty of the faith, the beauty and joy of knowing Jesus. It means that we ourselves are living it
and sharing this experience.”

Know your faith and live your faith! Make it known WHO you are by showing WHOSE you are.

Prayer Pledge Picture :flag-scotland: