F3 Knoxville

Author: BackBlasts

Back In The Saddle

AO: juco
Q: Commission
PAX: Guardrail, Mailbox, Wanderer, Windex, Lt. Dan, Data
FNGs: None
COUNT: 7
WARMUP: Side straddle hop x 25 (4 count)
Cherry pickers x 5 (4 count)
Tempo merkins x 10 (4 count)
Tempo squats x 10 (4 count)
Mountain Climbers x 10 (4 count)

THE THANG:Mosie to the parking lot

Alternate running to the 1st light post and back while your partner does
100 hand release merkins
Alternate running to the 2nd light post and back while your partner does
200 squats
Alternate running to the 3rd light post and back while your partner does
300 Imperial Walkers (4 count)
Run to the far side while your partner does burpees. Once you make it, start doing burpees until your partner arrives. Get to 50 burpees combined.

Mosie to the CMU pile

13’s with CMU
Skull crushers and bench press

Mosie back to the flag
Stop at the wall for
30 sec wall squats
30 sec Al Gore

Mosie back to the flag

ANNOUNCEMENTS: Escape from Haw Ridge 28 Mar

COT:
Being true may cost you a lot, but yielding will cost you everything.
Dan 3:16 Shadrach, Meshach, and Abed-nego replied to the king, “Nebuchadnezzar, we are not in need of an answer to give you concerning this matter. 17 If it be so, our God whom we serve is able to rescue us from the furnace of blazing fire; [https://www.biblegateway.com/passage/?search=daniel%203&version=NASB#fen-NASB-21825n]and He will rescue us from your hand, O king. 18 But even if He does not, let it be known to you, O king, that we are not going to serve your gods nor worship the golden statue that you have set up.”
Daniel’s Friends Protected
19 Then Nebuchadnezzar was filled with wrath, and his facial expression was changed toward Shadrach, Meshach, and Abed-nego. He answered [https://www.biblegateway.com/passage/?search=daniel%203&version=NASB#fen-NASB-21827o]by giving orders to heat the furnace seven times more than it was usually heated. 20 And he ordered certain valiant warriors who were in his army to tie up Shadrach, Meshach, and Abed-nego in order to throw them into the furnace of blazing fire. 21 Then these men were tied up in their trousers, their [https://www.biblegateway.com/passage/?search=daniel%203&version=NASB#fen-NASB-21829p]coats, their caps, and their other clothes, and were thrown into the middle of the furnace of blazing fire. 22 For this reason, because the king’s [https://www.biblegateway.com/passage/?search=daniel%203&version=NASB#fen-NASB-21830q]command was harsh and the furnace had been made extremely hot, the flame of the fire killed those men who took up Shadrach, Meshach, and Abed-nego. 23 But these three men, Shadrach, Meshach, and Abed-nego, fell into the middle of the furnace of blazing fire still tied up.
24 Then Nebuchadnezzar the king was astounded and stood up quickly; he said to his counselors, “Was it not three men that we threw bound into the middle of the fire?” They replied to the king, “Absolutely, O king.” 25 He responded, “Look! I see four men untied and walking about in the middle of the fire [https://www.biblegateway.com/passage/?search=daniel%203&version=NASB#fen-NASB-21833r]unharmed, and the appearance of the fourth is like a son of the gods!” 26 Then Nebuchadnezzar came near to the door of the furnace of blazing fire; he said, “Shadrach, Meshach, and Abed-nego, come out, you servants of the Most High God, and come here!” Then Shadrach, Meshach, and Abed-nego came out of the middle of the fire. 27 The satraps, the prefects, the governors, and the king’s counselors gathered together and saw that the fire had no [https://www.biblegateway.com/passage/?search=daniel%203&version=NASB#fen-NASB-21835s]effect on [https://www.biblegateway.com/passage/?search=daniel%203&version=NASB#fen-NASB-21835t]the bodies of these men, nor was the hair of their heads singed, nor were their [https://www.biblegateway.com/passage/?search=daniel%203&version=NASB#fen-NASB-21835u]trousers [https://www.biblegateway.com/passage/?search=daniel%203&version=NASB#fen-NASB-21835v]damaged, nor had even the smell of fire touched them.
28 Nebuchadnezzar responded and said, “Blessed be the God of Shadrach, Meshach, and Abed-nego, who has sent His angel and rescued His servants who put their trust in Him, [https://www.biblegateway.com/passage/?search=daniel%203&version=NASB#fen-NASB-21836w]violating the king’s command, and surrendered their bodies rather than serve or worship any god except their own God. 29 Therefore I make a decree that any people, nation, or population of any language that speaks anything offensive against the God of Shadrach, Meshach, and Abed-nego shall be torn limb from limb and their houses made a rubbish heap, because there is no other god who is able to save in this way.”

2025 Groundhog Day

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Huffy (Ken Hill), Postman (Scott Colby), vanilla
FNGs: None
COUNT: 4
WARMUP:
SSH
Baby arm circles
Moroccan
OH clap
Shoulder tap
10 burpees

THE THANG:

Mosey to rock pile
Curls-20
Lion kings-20
Front raises-20
Overhead press-20

Mosey to start
Jump Squats-20
American hammer-20
Tmerkins-20
Lap

START BACK WITH WARMUP

COT: Lessons from Groundhog Day

– Reflect on your routines and habits. …
– Take a step back and reassess your goals. If necessary, make a change. You don’t have to live the same day over and over again and fall into the same problems.
– Embrace personal growth, be kind to others, live in the present moment, and actively make the most of every day by learning from your mistakes and using each opportunity to become a better version of yourself just like Phil Connors does when trapped in a time loop, realizing he can use each repeated day to improve himself and positively impact the lives around him.

[clinton-otb] Heavy Tabata Stations

AO: clinton-otb
Q: Bail Bonds
PAX: Natty, Biohazard (Jay Shepherd), Biohack, Mathlete, flyball, Colonel (Alex Wallace), Ryan S, Bail Bonds, Ryan S. was our FNG who is now Mud Bug.
FNGs: 1 Ryan S. was our FNG who is now Mud Bug.
COUNT: 9
WARMUP:
Cherry Pickers, Lateral Lunges, OH Claps, Seal Claps, Tie Fighters, SSH, TN Rocking Chairs, Peter Parkers, Supermans, monkey humpers, LBCs

THE THANG:
Mosey the Greenway
3x through:
40 srcond tabata, 10 second transition, bear crawl between stations.
Wall ball
60# sandbag front squat
CMU OH Press
Mtn. Climbers
Alternating Lunges
Merkins
Curls
BBs with 15# KB press at the top
35# KB Swings
40# dumbell tricep extensions

MARY:
No time

ANNOUNCEMENTS:
Escape Haw Ridge 3/28

COT:
We are commanded to love one another. Bearing a brother’s burden with him is a way to do that. F3 is a place where we can lean on each other, praying for and with our brothers as they go through trials and temptations. Below is commentary based on a sermon I heard recently.

The following is an excerpt from The MacArthur New Testament Commentary on Galatians 6.

Bear one another’s burdens, and thus fulfill the law of Christ. For if anyone thinks he is something when he is nothing, he deceives himself. But let each one examine his own work, and then he will have reason for boasting in regard to himself alone, and not in regard to another. For each one shall bear his own load. (Galatians 6:2–5)

Christians are continually (present tense) to bear one another’s burdens. Bear has the thought of carrying with endurance, and burdens is from baros, which refers to heavy loads that are difficult to lift and carry. Used metaphorically, as here, it represents any difficulty or problem a person has trouble coping with. In this context the reference suggests burdens that tempt a sinning believer to fall back into the trespass from which he has just been delivered. A persistent, oppressing temptation is one of the heaviest burdens a Christian can have.
To be freed from a sin is not always to be freed from its temptation. The spiritual believer who truly loves his brother and sincerely wants to restore him to a walk by the Spirit will continue to spend time with him and make himself available for counsel and encouragement. Prayer is the most powerful weapon believers have in conquering sin and opposing Satan, and nothing helps a brother carry his burdens as much as prayer for him and with him.

The brother who has been delivered from a trespass has an obligation to let his spiritual friends help him carry his burdens, It is not spirituality but pride that makes a person want to “go it alone.” James tells believers to “confess [their] sins to one another, and pray for one another, so that [they] may be healed” (James 5:16). God Himself is the believer’s ultimate source of strength, and on Him we are called to cast our burdens (Ps. 5:22) and our cares (1 Pet. 5:7). But He often uses fellow believers as His agents to help carry the burdens of His children.

Wait. Didn’t we just do that?

AO: the-equalizer
Q: Cheney
PAX: Bookman, Ribbed (Joshua Sagraves), Stripped, Snowbird, Smithers, Mouthwash, Headgear, Madoff, Cheney
FNGs: None
COUNT: 9
WARMUP: 1 squat, 2 tempo merkins, 20 SSH

THE THANG:

20 of each exercise followed by a lap around splash pad and stone henge
1. Merkins
2. Squats
3. Mountain Climbers
4. Burpees
5. Lunges
6. American Hammers

Repeat 5 times

MARY: none

ANNOUNCEMENTS: Escape from Haw ridge and Q source

COT:

“Success is the sum of small efforts, repeated day in and day out.” – Robert Collier

Lucy Taylor Davis

AO: asylum-am
Q: Rainbow
PAX: Cat Gut (Mike Davis), Cinco (Scott McGuire), P3, Bunny, Pac-man, Farley, Cosmo 2
FNGs: None
COUNT: 8
In honor of Cat Gut (Mike Davis) new granddaughter this workout was named the Lucy Taylor Davis. Welcome to the world Lucy. To make you proud we started with:
25 SSh on the 4 count
Tie Fighters
Some Windmills and Cherry pickers
Tempo merkins led to Rocky B’s a few times on the curb then on the mosey…

Mosey to the Big O for a partner workout. AMRAP of an exercise while partner ran the O. Switch out. Exercises were step ups, incline merkins, dips, and flutters. When everyone finished mosey to Circus Maximus…
At circus Maximus 4 cones were set up all along the circle. 10 exercises at each cone. 3 rounds. Exercises were merkins, squats, dry docks, 4ct LBCs. Mosey to bottom of baby Everest for 10 jump squats at bottom and 10 reverse lunges at top. Back to AO

2 minutes for stretches.

Discussed in BOM how important starting our day in prayer and fellowship was. How F3 sets us up perfectly to do that every morning. Cited Bonhoeffer