F3 Knoxville

Author: BackBlasts

51st Birthday Q

AO: juco
Q: 5K (Derren Burrell)
PAX: Borg (Mark McKeever), Fetch (Joel Moran), Wanderer, Papa Lock (Chris McCarthy), Waffles (Pedro Da Silva), Mailbox (Chip Keim), 5K (Derren Burrell), Dart Gun (Todd Mulder), Biohack (Andrew Ditmer), Mathlete (Jacob Platfoot), Booster (Les Fout)
FNGs: None
COUNT: 12
WARMUP:
High Knees
Kick backs
SSH
Morrocan Night Club
Merkins
Tempo Squats
Freddy Mercuries

THE THANG:
Last Man Up to Sophomore Hill

Burp Back Mountain
– pairing up with one person proceeding to run backward up the hill/forward down the hill while the other person is performing burpees. The individuals continue to alternate running with burpees until 100 total burpees are completed

Cindy Crawford 5 corners
– AMRAP 5 pull-ups, 20 LBCs, 30 merkins, and 40 squats, and 50 Calve raises

MARY:
51 Freddie Mercuries

ANNOUNCEMENTS: Ghost Flag missing, Windex needs to post at the Project…

COT:
Psalm 118: 22-24
22 The stone the builders rejected
has become the cornerstone;
23 the Lord has done this,
and it is marvelous in our eyes.
24 The Lord has done it this very day;
let us rejoice today and be glad.

– As another year passes for this birthday boy, becomes paramount to remember the Lord rejoices in what He has done, so we ought to do the same — God is good in providing all we need (most importantly His Son who became the cornerstone), let us rejoice each day we have to bless His Name.

No Glove Love

AO: shamrock
Q: Mermaid (Bradley Roberts)
PAX: Honeydew (Jason Childers), Dumpster Dive (Brad Burnette), Mermaid (Bradley Roberts), Baby Boomer (Norm Vaughn), slappy (Nathan Evers), Bed Wetter (Nick Adkins), Betty (Tyler Alexander), Toretto (Larry Seufert), Eliza (Kevin Parrott), Steam, Base Salary (Nate Wilson), Stitch (Brad Ware), Jardet (Tyler Hill), Joe Faulkenberry (Coal Miner)
FNGs: None
COUNT: 14
WARMUP:
Only leg warmups and stretching
THE THANG:
20 lunges followed by a 30 second wall squat
19lunges followed by a 30 second wall squat
Rinse and repeat down to 1

Change locations, and do a round of 7’s with heel elevated squats and Bulgarian split squats
MARY:
One round of failure to launch maybe 7 times
Then snow angels, lbc’s, Jane fondas in three ways on both sides, flutter kicks and big boys with a few merkins as time expired!
ANNOUNCEMENTS:
COT:
We talked about managing stress and creating a balance in life to offset the stress.

Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.
MATTHEW 6:34

Light pole DORA

AO: the-farm
Q: School Zone (Michael Shope)
PAX: Choir Boy (Kenny Saffles), School Zone (Michael Shope)
FNGs: None
COUNT: 2
WARMUP:

Stretching and such
THE THANG:

DORA at each light pole
Merkins
BBS
Squats
Freddy Mercs

Mosey to bball court for bearcrawls and imperial walkers

MARY:

Ring of fire (line of fire)
Boat canoe

ANNOUNCEMENTS:
COT:

Dora the Laborer

AO: rampart
Q: Piston (Ralton Emory)
PAX: Candy Crush (Reese Banken), Feeny (Josh Banken), GoDaddy (Zack Williamson), Lucille (Austin Williams), No Treble (Drake Vilendrer), Outnumbered (Daniel Hildebrandt), Piston (Ralton Emory), Skeletor (Tyson Canup), Stetson (Cayden Emory), Port Hole
FNGs: None
COUNT: 10
WARMUP: Shoulder Burn Exercises 12x: LBAC backwards, Seal Claps, LBAC Forward, Overhead Claps, Sampson

SSH, Merkins, Squats, Willie Mays Hayes, Knoxville Cherry Pickers
THE THANG: Partner Workout
#1 Partner Run to Sign, #2 do the exercise then swap. 3 man makers after both are finished.

Exercises:
Side Squat
Spider Man Push Up
Dead Bugs
Single Leg Pickle Pointers
Carolina Dry Docks
Big Boys with Rocky Punches

Everyone finish with 25 monkey humpers, 10 Undertakers, and 2 minutes plank.
MARY: No
ANNOUNCEMENTS: Slumberyard Tuesday Mornings and Bird House on Thursday afternoon. Nomad Saturdays.
COT:

“That same day Saul’s son Jonathan said to the attendant who carried his weapons, “Come on, let’s cross over to the Philistine garrison on the other side.” However, he did not tell his father. Saul was staying under the pomegranate tree in Migron on the outskirts of Gibeah. The troops with him numbered about six hundred. Ahijah, who was wearing an ephod, was also there. He was the son of Ahitub, the brother of Ichabod son of Phinehas, son of Eli the Lord’s priest at Shiloh. But the troops did not know that Jonathan had left. There were sharp columns of rock on both sides of the pass that Jonathan intended to cross to reach the Philistine garrison. One was named Bozez and the other Seneh; one stood to the north in front of Michmash and the other to the south in front of Geba. Jonathan said to the attendant who carried his weapons, “Come on, let’s cross over to the garrison of these uncircumcised men. Perhaps the Lord will help us. Nothing can keep the Lord from saving, whether by many or by few.” His armor-bearer responded, “Do what is in your heart. Go ahead! I’m completely with you.””
‭‭1 Samuel‬ ‭14‬:‭1‬-‭7‬

Coming on the heals of his father’s failure and disobedience to follow God’s command, Johnathan demonstrates to us what true faith in Christ looks like in action.

He knew that those who stand against Yahweh will not see true victory. He also knew that he was in a position to stand in the gap for God’s people and be the instrument of deliverance for them. He demonstrated faith, not in his ability but in God’s ability.

Let us learn from this lesson. To trust in God’s ability and “perhaps” the Lord will allow you to gain His victory.

Ultimate Frisbee

AO: rampart
Q: Biohack (Andrew Ditmer)
PAX: OnStar (Arthur Dias), Biohack (Andrew Ditmer), Skeletor (Tyson Canup), Feeny (Josh Banken), No Treble (Drake Vilendrer), Piston (Ralton Emory), Airborne (Chase Perkins), GoDaddy (Zack Williamson), Moroccan
FNGs: None
COUNT: 9
WARMUP:
Projectivator
Merkins
Tempo squats
Cherry pickers

THE THANG:
Ultimate Frisbee

MARY:
ANNOUNCEMENTS:
Planting Shovel Flags at 2 new AOs this week.

COT:
After David became king of Israel, we still had much work to do. He immediately fought wars against his enemies to secure his kingdom.

I find it easy to fall into the trap of thinking achieving a leadership position is the end goal, but it is really when the real work begins. If you rest on your laurels of achieving the position, you will be a failure.