F3 Knoxville

Author: BackBlasts

Slap-opoly

AO: the-project
Q: slappy
PAX: Biohack, Borg, Boy George, Erector, KickFlip, OBrother, Ocho, Papa Lock, slappy, Tuba (Dylan Cox), Flying Dutchman, Tom-Tom
FNGs: None
COUNT: 12
WARMUP:
-reach for the stars/hang low
-twistys
-down/up dogs
-go-getters
-jumping spider
-iron mikes
-friendship merkins

THE THANG:
-we separated into 4 teams.
1. Cobra Commanders
2. Chuck Norris’s
3. The Terminators
4. The A-Team

The parking lot was the game board. Each team was given 2 oversized dice. You roll, move that many spaces, and do the exercise (based on the roll). 10 points for every complete lap and 1 pt per stop.

MARY:
-Flutter kicks
-leg lifts with slow hello dollys
-Freddy mercs

ANNOUNCEMENTS:
-the farm kick off
-Shamruck flag handoff to @Eliza
-1/20/24 big ball convergence

COT:
I listed out some of the top ten statements that I’ve said to myself while doing F3 over the past 4 years. (Don’t have the list with me right now. I’ll update this later)

Intervals and 100’s

AO: bigball
Q: Swanson
PAX: Back Draft (Caleb Haney), Drive-thru (Mikel Towe), G-6 (Rick Kuhlman), Huffy (Ken Hill), Magic Mic (Jarrett Woodall), Passport (Ryan Matthews), Postman (Scott Colby)
FNGs: None
COUNT: 8
WARMUP:
A few stretches, imperial walkers, step ups, squat and reaches, etc.

THE THANG:
Mosey to Performance lawn

Intervals
10 rounds
1 minute run
30 seconds rest

Mosey to amphitheater
Partner up, 100 ea between partners
– Jump squats
– lunge
– DTBBS
– LCRC

MARY:
Working on having a plan and not just reacting to the day as it goes. “lollygagging” and ”flying by the seat of your pants” is exhausting!

ANNOUNCEMENTS:
COT:

Legend of the Candy Cane

AO: juco
Q: Trash Panda (JUCO)
PAX: 5K, Guardrail, Mailbox, Butterknife, Booster, hound dog, Wanderer, Windex
FNGs: None
COUNT: 9
WARMUP:
SSH x 20
Moroccan night club x 20
Tempo merkins x 10
Mountain climbers x 20
30 sec on own
THE THANG:

Mosey to back of campus, stop on way for dips and step ups x 20

Get CMU and go to stations below trees. Do stations and run loop of parking lot or go to top of hill and back between. Repeat until time.
– Station 1-H2H & rows x 25
– Station 2-flutter kicks x 25 & durkin x10
– Station 3-LBC x 25 and squat thrusters x10
– Station 4-hello Dolly & curls x25
– Station 5-BBS x20 & blockee x 5

Mosey to flag

MARY: windmills, merkins
ANNOUNCEMENTS:
The Farm AO launch Friday
COT:
The Legend of the Candy Cane

A few facts about the candy cane:
-It was originally straight and white. The red stripes were added around 1900.
-Candy Canes have been around for 350 years
-Candy canes were originally invented to help keep children quite during the Christmas Eve services

The main thing I wanted to share about the Candy Cane is how you can use it to share the message of Jesus

o They look like a shepherd’s hook or the letter J for Jesus.
o The white represents the purity of Jesus and the red to symbolize the blood he shed for our sins and the 3 fine lines are for the Holy Trinity.
o The hardness of the candy cane represents the solid foundation we have in Jesus.
o The candy cane was also made to be given as a gift, representing the love of Jesus when he gave us the gift of salvation.

Every HIM received at least 2 candy canes, one for them and one to share and tell the story.

June/December Metric

AO: thequacken
Q: Z-Pack
PAX: FixerUpper
FNGs: None
COUNT: 2
OnStar’s June/December Metric
WARMUP:
SSH IC
Cherry Pickers IC
Baby Arm Circles IC fwd & bkwd
Shoulder and Tricep Stretch
Michael Phelps
More SSH IC

THE THANG:
December Metric – 40 minutes of fun.

MARY:
nope

ANNOUNCEMENTS:
Merry Christmas!

COT: Don’t Give Up!
Galatians 6:9
Life is hard. We live in a fallen world. We have setbacks at work, trials in our family lives, people let us down. We disappoint ourselves when we fall short of our own expectations. It might be tempting to withdraw from what God has called us to, and escape into something either benign or actual damaging things. In those times I feel like we need to press in further to what we know will bless our souls and our families. We need to press into prayer, scripture, other spiritual disciplines, and fellowship with other men of faith. And, we need to double down on the roles that God has called is to, continuing to grow as leaders here at F3. Continuing to grow vocationally, continuing to be strong leaders for our wives and children. I encourage you to draw on your faith and God’s power. May God bless us not to grow weary of doing good.

F3RoCo Starfish

AO: rampart
Q: Skeletor , Outnumbered, Feeny, Wingman, Lucille (Austin Williams), Piston
PAX: Wingman, Stetson (Cayden Emory), Steam, Spielberg, Sparkler, Porthole, Piston, Pele (Jon Lindberg), Outnumbered, OnStar, OBrother, Mo Rocka (Joshua Miller), McFly, Mathlete, Lucille (Austin Williams), Lilydipper, KickFlip, Icey Hot, GoDaddy (Zack Williamson), Ghost Flag (F3Knoxville), Feeny, CRISPR, Butterknife, BTU, Brick, Biohack, Airborne (Chase Perkins), (Binks) Caleb McDaniel
FNGs: None
COUNT: 39
WARMUP: covered by Feeny
THE THANG: 4 way split rainy day Q by outnumbered, Wingman, Lucille, and Piston
MARY: 10 Hindu Merkins
ANNOUNCEMENTS: F3RoCo is open for business
COT: Be present! Not only physically but mentally. This is something I struggle with. Follow through with your commitments to not only be physically present where you are, but be there mentally as well.

Ephesians 5:15-16
15 Look carefully then how you walk, not as unwise but as wise, 16 making the best use of the time, because the days are evil.

I consistently find myself in another world in my own head thinking about the things that need to be done. My wife and son deserve my mental presence. Consciously make an effort to be there with them, listening to what your loved ones have to say. Set aside the burdens of work, the task list for church and F3, to be present with them. Make the headspace to be the man you have been called to be. Be a HIM!