F3 Knoxville

Author: BackBlasts

Ghost Remnant

AO: juco
Q: Guardrail (Brandon Brown)
PAX: 5K (Derren Burrell), Fetch (Joel Moran), Tom Raef (HallPass), Data (Joey Tipton), Waffles (Pedro Da Silva), Dart Gun (Todd Mulder)
FNGs: None
COUNT: 7
WARMUP:Windmills, Chinook Squats, Ti Chi Warrior, Cherry Pickers. SSH, Grady Corns, Merkins
THE THANG: Fun Run (not so much fun for 5K who popped his shoulder out )Continue on to get coupons. 1 partner curl walls while the other runs around the building the long way.
When they meet the switch directions and role.
When they meet again, tricep walk & rifle carry air, switching when needed till both arrive at crosswalk.
With the same partner, Dora: Offset merkins (50), curls(100) Squats (150) heavy lunges (200)
While partner runs to the brick wall for 10 dips, next time 10 step ups
Some core and Up to pull ups
ANNOUNCEMENTS: F3 in the Nude tomorrow.
COT: Sing praises to the Lord, O you his saints, and give thanks to his holy name.
Psalm 30:4

This morning I was going to talk on listening – but as it turns out, I still need to work on that. I plan to use my family trip to MA to figure out how to listen. Please hold me to that.

Today, Make a Joyful noise!
There are over 50 commands in the bible telling us to Sing to the Lord.

So what’s your soundtrack? What are you listening to? Are you joining in? It’s an awesome way to follow God’s command.
I’m not a “only worship music” guy, but some of the music you listen to should bring you to a place of worship.
I’m a firm beliver that music is a gift from God.
It lowers your blood pressure, lessens anxitey, improves sleep
Music is also a gift FOR God. Used properly, it awakens a part of us designed to commune with God.
I’d love for all of you sharing what you are listening to that does that. I hope it’s not just contemporary christian music you may hear on the radio, but many genres and instrumentals and deep lyrics.
Jesus died for you. Sing about it!

Praise the Lord! For it is good to sing praises to our God; for it is pleasant, and a song of praise is fitting.
Psalm 147:1

Three’s Cokpamy

AO: the-farm
Q: School Zone (Michael Shope)
PAX: Choir Boy (Kenny Saffles), Sharpie (Gary Mitchell)
FNGs: None
COUNT: 3
WARMUP:
Stretching, SSH, Windmills
THE THANG:
Bear crawl triangle with merkins, squats, and big boys at the corners x3

Larger triangle including step runs with dips, pull ups and v-ups x3

Partner suicides on the basketball court – merkins, squats, LBCs

MARY:
Ring of fire, obliques, plank

ANNOUNCEMENTS:
COT:

Money is a means, not an end. Be shrewd and use what you have for eternal ends that show God’s mercy in your life.

Luke 16:1-8

The Electric Charger

AO: asylum-am
Q: Rainbow (Curt Wright)
PAX: Charmin (John Willis), Matlock (Bill Maddox), Double Wide, Scott McGuire (Cinco), Bunny, Rainbow (Curt Wright), Tricycle
FNGs: None
COUNT: 7
WARMUP:
20SSH on the 4 count
Baby arm circles front/reverse, OH claps, seal claps (all 4 count and 10 reps)
To the curb for butt kickers down and mosey back and super Mario’s down and mosey back
THE THANG:
Mosey to circus Maximus for 4 rounds of
20 reps of exercises at each of 4 cones on one side of circus Maximus. Run the other side back to start another round.
Exercises were: Merkins, Jump Squats, Gas Pumpers, Carolina DD

Mosey to parking lot for partner workout. Partner 1 down and back while parter 2 did abs. Switch out. Abs were done amrap and exercises were: LBC, Hello Dolly, Heel Touch, flutters

MARY: Charmin cashed us out with some ATM’s
ANNOUNCEMENTS:
COT:what we look for we will find. If we look for negativity we will find it. If we look for the positives we will find those too. Task was to be a hummingbird (in search of the goodness) instead of a vulture (in search of the decay)

4 corners

AO: brickyard
Q: Lizzy
PAX: Gmail, Herbie (Kortney Jarman), Lizzy, fast-n-easy (Nate Votta), Spellcheck, Gordie (Steve Wheaton), Natty
FNGs: None
COUNT: 7
WARMUP:
seal claps 25
Baby arm circles 25
Reverse 10
Tempo squats 20
Lbc 16

THE THANG:
Start in the middle of the 4 corners
Broad jump to one corner 30 mermins then broad jump back 40 dead bugs
Farmer walk to other corner then 15 squat press farmer walk back then 10 plank jacks
Bear crawl to next corner then 15 man makers bear crawl back 30 big boys
Murder bunnies to final corner then 15 squat curls murder bunnies back then 25 legs to heaven.
Take a lap then repeat 2x
MARY:
ANNOUNCEMENTS:
Powell High School 5k cancelled
COT:

Pictonary Ladder Route 66

AO: asylum-am
Q: Sawdust
PAX: Snitch (Cory Beilharz ), TRC/Crab legs, Matlock (Bill Maddox)
FNGs: None
COUNT: 4
WARMUP: SSH, Tempo Merkins, Cherry Pickers, Windmills, Rockettes, Tie-Fighters & X-Wings

THE THANG: Played a Pictionary Ladder Up Route 66 with 10 Reps at each light pole (even if it was not lit). We added a station each time up Route 66 and down Baby Everest.
1. Coupon Combo (Curls, OVHD Press & Tricep Extension)
2. X-Factor (4 Count)
3. Imperial Squat Walkers (4 Count)
4. Carolina Dry Docks
5. Flutter Kicks (4 Count)
6. Bobby Hurley’s
7. Pickle Pounders
8. Big-Boy Sit-ups
9. Lt. Dan’s
10. Bearpees

COT: 1 Timothy 2:1-2 & a reminder that Hard Times make Strong Men; Strong Men make Good Times; Good Times make Weak Men; Weak Men make Hard Times. May we continue to pray for the Lord to intercede in our lives and others to keep us Strong HIM during Hard Times and Good Times.