F3 Knoxville

Author: BackBlasts

“The Win” IronPax week 0

AO: brickyard
Q: Gordie (Steve Wheaton) , Herbie (Kortney Jarman)
PAX: fast-n-easy (Nate Votta), Gmail, Spladle, Herbie (Kortney Jarman), Slabs, Drop Zone, Swamp Thing (Jared Selph), Appleseed (Jon Smith), Simmons (Justin Creasey), Spellcheck, Geppetto (Christopher Bennett)
FNGs: None
COUNT: 12
“The Thang”
Timer starts now:
Warm-up (performed in cadence)
13 reps of each exercise (all 4 count)
SSH
Imperial Walkers
Shoulder Taps
Mountain Climbers
Plank Jacks
800-meter run

85 reps of each of the following exercise. Perform 8 burpees after completing 85 reps of each exercise, including the KB Swings.

Hand Release Merkins
Big Boy Sit-ups
Goblet Squats
Dips
Overhead Press
4 count flutter kicks
KB Swings
800-meter run

Feb/Aug You vs. You Part 2

AO: asylum-pm
Q: Steam
PAX: Guardrail (Brandon Brown), High Heels (Henry Ritchie), CRISPR (David Smelser), Rooney (Carl Whipple), Swimmies (Nathan Chesney), Butterknife, Brick (Chris Tittle), Median (Luke Brown), Honeydew (Jason Childers), Windex, Blindside (Davis Bodie), Glamper, Lilydipper (John Neece), Pusher, Booster (Les Fout), Drum Major (Mike Johnston), Curveball P (Dave Purcell), Trash Panda, Jeevan Kypa, Welch’s, Lizzy, Ghost Flag (F3Knoxville), Switch hitter, Cheetah Boy, 24
FNGs: 1 24
COUNT: 26
WARMUP:
– 15×4 SSH

THE THANG:
– Mosey to behind the admin building
– Go over the Feb/Aug You vs. You workout
– 1.5 mile (2,400 meter) run for time
– Max BBS in 1 minute
– Partner up. Partner can hold your feet, if desired. Arms crossed at your chest or hands behind your head. Elbows touch your knees on “up”. Shoulders touch the ground on “down”.
– Max merkins in 1 minute
– Partner up. Partner puts his fist on the ground while other does merkins. Chest must touch his fist to count as a rep.
– Max pull-ups
– Max that can be performed before letting go of the bar. No time limit. Modify as necessary if AO lacks a good bar.
– Max burpees in 5 minutes
– Standard “full” burpee with a merkin and a jump. Clap or don’t clap…your choice.

– Mosey to the bottom of the long curve
– BTTW/jail breaker to the flag

MARY:
– SWS for the last 3 minutes

ANNOUNCEMENTS:
– Forg3: 9/22-9/24. Checkout the #forg3 channel for more info – 4 spots left!

COT:
“3 Strikes And You’re Not Out. There is always one more thing you can do.” – Col. Hal Moore
– From his book On Leadership, and the movie We Were Soldiers
– A lot of times, it can feel very much like “3 strikes and your out.” Maybe it’s “that mistake” or thing that keeps happening, or shortcomings or missed expectations. So what are we to do when we feel like we’ve struck out 3x?
– Take a look at what Jesus says in 2 Corinthians 12:9 — ““But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly of my weaknesses, so that the power of Christ may rest upon me.”
– Maybe the “there’s always one more thing you can do” when you feel like you’ve struck out is turn to Christ – who knows and sees you and your weaknesses – and chooses to love you still. The beauty of this is that it’s not on you to do one more thing, it’s about the love Christ has for you and how much he wants you to come to Him when you feel like you’ve stuck out. Walk in His grace, truth, mercy, and love brothers!

Communicate

AO: juco
Q: Guardrail (Brandon Brown)
PAX: Booster (Les Fout), fast-n-easy (Nate Votta), La-Z-Boy (Zac Smith), Po-Boy (Travis Dupre), Curveball P (Dave Purcell), Wanderer, Ghost Flag (F3Knoxville), 7 Rush
FNGs: None
COUNT: 14
WARMUP: SSH, Windmills, Cherry Pickers, Tempo Merkins
THE THANG: Ruck to the water tower
MARY: Perfect timing
ANNOUNCEMENTS: Shovel Flag handoff Friday and Monday.
COT: “For I wrote to you out of much affliction and anguish of heart and with many tears, not to cause you pain but to let you know the abundant love that I have for you.” 2 Cor: 2: 4
This verse shows me communication and expressing our heart is important!
Guys’s don’t talk like that very often; but we should.
Rick Dunn shared: men are most vulnerable to spiritual defeat when men are least vulnerable with each other
That’s Paul being vulnerable and communicating and that is my challenge to you this morning.
For starters, just reach out and be in touch with 3 guys today
1) A f3 brother
2) A friend from growing up – High School Friend or sibling or cousin
3) Someone from Church – if you don’t have their number, ask them or ask someone for their number.
And if you don’t to it today – twice a many tomorrow and 3x on Friday. I’m kidding, sorta, but make it a common practice.
People want to hear from you. I want to hear from you.
Speaking of – I want to hear what you have to say, so pick up a Q!

Jesus shared His heart and gave us a whole book of his word because communication matters
What do you say? Anything. Tell them what’s going on, tell them hi, ask for prayer or prayer requests
Ask to borrow a tool or a piece of advice; thank them for ANYTHING – being a part of your life, being funny, being smart. Or like Paul, tell them of the abundant love you have for them that comes from Jesus, but that’s probably not where you start.

Great to have Curveball, La-z-boy, Fast-n-easy and Ghostflag join us. That last guy is quiet. Hope to see you all again soon and often.

Baby Killers

AO: shamrock
Q: KickFlip (David Greer)
PAX: Apple Bottom, Toretto (Larry Seufert), Jardet (Tyler Hill), Oscar Meyer (Brett Harris), Nacho Libre (Donnie Floyd), Free Fall (Justin Whitaker), Great White (Grant Goodwin), slappy (Nathan Evers), LeBling (Chris LeClair), Stitch (Brad Ware), Eliza (Kevin Parrott), Commission (Adam Wilson), Base Salary, Crawlspace (Nick Toth), Anchorman – Daniel Callis, Voodoo (Eric A), Mermaid (Bradley Roberts), Betty (Tyler Alexander), KickFlip (David Greer)
FNGs: None
COUNT: 19
WARMUP:
LBAC F/B
SSH
Imperial Walkers
Shoulder Taps
Mountain Climbers
Plank Jacks
Up/Down dog while I demo a few exercises

THE THANG:
13 reps of each exercise (all 4 count)
SSH
Imperial Walkers
Shoulder Taps
Mountain Climbers
Plank Jacks
800-meter run
85 reps of each exercise (8 burpees after each completed exercise)
Hand Release Merkins
(8 burpees)
Big Boy Sit-ups
(8 burpees)
Goblet Squats
(8 burpees)
Dips
(8 burpees)
Overhead Press
(8 burpees)
4 count flutter kicks
(8 burpees)
KB Swings
(8 burpees)
800-meter run

MARY: NOPE!

ANNOUNCEMENTS: None provided

COT:
Look for the little triggers in your life – little temptations and sins that could grow up to ruin you. Little lust grows up to be adultery. Little indulgence grows up to be addiction. Little anger grows up to be rage. Each of those baby sins – when they are fully grown, can RUIN you. It is far easier to kill something in its infancy, than to try and kill it when it is mature. KILL those things while they are tiny. “…watch out, because sin is crouching at the door, ready to pounce on you! You must master it before it masters you.” (Genesis 4:7). You have tens of men at Shamrock who would be honored to walk that path with you and can do so confidentially, if needed. Reach out for help and accountability!

Moving day (Extra Heavy)

AO: rampart
Q: Skeletor (Tyson Canup)
PAX: No Treble (Drake Vilendrer), Lucille (Austin Williams), Wingman (Maverick Gregory), Airborne (Chase Perkins), Super Soaker, Mo’Raka
FNGs: 1 Mo’Raka
COUNT: 7
WARMUP: SSH, Tempo Merkin, Tempo Squat, LBC’s. KCP’s, LBAC-f, LBAC-b, more shoulder, Windmills, High Knees
THE THANG: Strap on your ruck and grab a CMU and Mosey to the slide where the 80lb body bag awaits, circle up. One PAX climbs the slide with the bag, slides the bag down first, then slides down himself, carries the bag to the next man, Rinse & Repeat, the PAX not on the slide are curling CMU’s. Repeat for three rounds.
Mosey to the waters edge where the 100lb sand medicine ball awaits. Same cycle, only one PAX pushes the med ball up the ramp and back down while the rest of the PAX are performing bent over rows. Everyone pushes, then we move.
Mosey to the playground where we ditch the rucks and CMU’s. Every PAX completes 20 squats with the 80lb bag on back rack. The other PAX are holding Al Gore and cheering on the man holding the bag.
MARY: Mosey to the flag
ANNOUNCEMENTS: Airborne on Q at rampart tomorrow, 6pm OTB at Birdhouse on Thursday, Biohack brings ultimate frisbee on Saturday.
COT: