F3 Knoxville

Author: BackBlasts

Hangman

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: G-6 (Rick Kuhlman), Secret Shower (Alex DeRusha), Ben Bannister, Jenner (Matt Pfeiffer), Rep Sleepy (Michael Barrett), David (Shoelaces) Lamon, snake handler, cowabunga, BTU
FNGs: None
COUNT: 10
Met at 11th Street garage due to lightning

WARMUP:
SSH, Arm Circles, Overhead Claps, Michael Phelps, This and That, Tempo Squats, Rockettes

THE THANG:
Hangman: a phrase was given and the group earned one guess at a time each time everyone completed a full set of the exercises listed. Wrong guesses resulted in a burpee penalty. The set was 10 reps of:

Squat Jumps
Incline Merkins
Lunges
Decline Merkins
BBS
Dry Docks
Am Hams (4ct)
Then a run up the ramp to the next floor and back

After each set the group decided on what letter to guess for the phrase. Only one wrong guess was made. The phrase was “Every Marine a Rifleman”

MARY:
none

ANNOUNCEMENTS:
none

COT:
The Marines use the phrase “every Marine a rifleman” because regardless of whether you are on the front lines, cooking food in the kitchen, cleaning toilets, or handling administration, every Marine undergoes basic training in order to be competent in battle, whether they intend on seeing it or not. When I heard this phrase recently I thought it was a good analogy to the mentality we encourage the students in our ministry at UT to have. That is, that everyone who has placed their faith in Jesus has accepted His Great Commission, meaning every believer is a disciplemaker. It also got me thinking about F3’s focus on inspiring male leadership. So along with that, each one of us, whether we hold clear titles of leadership, is a leader in our families, neighborhoods, and workplaces.

Thunder Cards

AO: the-project
Q: Biohack (Andrew Ditmer)
PAX: Mathlete (Jacob Platfoot), KickFlip (David Greer), OBrother (Luke Platfoot), Borg (Mark McKeever), Ocho (Matt Hudson), Munge (Nathaniel Bond), Snaggletooth (Elijah Tafao), Biohack (Andrew Ditmer)
FNGs: None
COUNT: 8
WARMUP:
-Projectivator
-Seal squats
-Overhead clap
-Merkins
-Cherry pickers

THE THANG:
Flip cards and do the reps:
-Clubs: Curls
-Spades: Goblet Squats
-Hearts: Overhead Press
-Diamonds: Diamond Merkins

After each PAX has a chance to flip a card, travel across the back porch alternating through: bear crawl, heavy walking lunges, rifle carry.

MARY:
Flip Borg’s F3 cards and do the exercises on them

ANNOUNCEMENTS: Dad camp this weekend, Q101 next Saturday, Forg3 on September 22nd. Equalizer shovel flag handoff on September 1

COT: Kickflip stepped up to share about preparing for his oldest son to turn 13. He has been reading books and preparing a plan to turn him into a man. His challenge to us is to be intentional in our lives. Work directly towards the outcomes we seek. Don’t hope they happen by accident.

Stormy CMU EMOM

AO: brickyard
Q: Gordie (Steve Wheaton)
PAX: Spladle, Simmons (Justin Creasey), Switchgrass (Stacy Clark), Herbie (Kortney Jarman), fast-n-easy (Nate Votta), Gmail, Spellcheck, Gordie (Steve Wheaton)
FNGs: None
COUNT: 8
WARMUP:
20 SSH
10 Imperial Walkers
10 Tempo Merkins
10 TTT
10 Overhead Arm Claps

THE THANG:
EMOM – 8 exercises, 4 rounds
• Blockees
• Chest Presses
• Kettlebell Swings
• American Hamners
• Merkins
• Bonnie Blairs
• Big Boy Situps
• Plank
– mosey splish-splash lap every other round
ANNOUNCEMENTS:
Capturing the ghost flag tonight 5:30
COT:
Do not let any unwholesome talk come out of your mouths, but only what is helpful for building others up according to their needs, that it may benefit those who listen.
Ephesians 4:29 NIV

Shared a reminder about being intentional – whether it’s inviting someone to F3, complimenting your spouse or building up a friend. with so much negativity all around us, let’s strive to build others up, not tear them down.

The Places You’ll Go

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: Glamper, Abacus (Erik Ella), Lilydipper (John Neece), Pusher, Brick (Chris Tittle), Pele (Jon Lindberg), Ghost Flag (F3Knoxville), Drum Major (Mike Johnston), Curveball P (Dave Purcell), Tenderfoot
FNGs: None
COUNT: 10

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Saying No

AO: juco
Q: Guardrail (Brandon Brown)
PAX: Fetch (Joel Moran), elf, Wanderer (Dave Staab), (Tooth Fairy) Dana Rust, Butterknife, MC Fraud (Chris Trice), Lil’ Spice (Chad Crawford), Shrubbery, Data (Joey Tipton), 5K (Derren Burrell), Nadia (Aaron Jacques), Wagon Wheel (John-Mark Chesney), Cosmo, Erector (Jason Champion)
FNGs: None
COUNT: 15
WARMUP: Windmills, Tempo Squats, Ti Chi Warrior, Cherry Pickers, SSH, Tempo Merkins
THE THANG: “Catch me if you can” run to the cmu pile with 1 partner bernie the other 3 burpees then catch the bernie guy and switch. 11’s with Thrusters and Pullups, Crab Bear soccer, fun with planks and the ball on the hill, Ring of fire
MARY: Dealers Choice
COT: The rod and reproof give wisdom,
but a child left to himself brings shame to his mother.
Proverbs 29:13
There is power in saying ‘No’, from experience I can tell you kids need to be told no.
But here is the thing. We need to be told no too.
The way Jesus speaks of this is to fast – he said his disciples will fast when he is gone.
We can increase our patience and our ability to wait well when we tell our stomachs no. Then other desires are not in control of us either.
So consider that Proverb again, realizing we are the child and we need correction.
Where are you getting correction from and are you willing to receive it?