F3 Knoxville

Ring the Chains

AO: rampart
Q: Feeny (Josh Banken)
PAX: Candy Crush (Reese Banken), Eric Cruz (Spielberg), Feeny (Josh Banken), GoDaddy (Zack Williamson), Outnumbered (Daniel Hildebrandt), Skeletor (Tyson Canup), Wilbur(Jimmy Munsey), Porthole
FNGs: None
COUNT: 8
WARMUP: SSH- 15
Mountain Climbers-15
Merkins-7
Willy Mays Hays-6
Knox cherry pickers-5
Arms circles forward and back 10 each
Go to Church-12
chatt Cherries-15
THE THANG: Dora Style
Everyone starts on throwing pad for frisbee golf hole. One person starts the exercise the other runs to ring the chains at the frisbee golf basket. Once the chains are rung they start doing the exercise and their partner runs to the basket to ring the chains. Rinse and repeat until you get the combined total.
Move to the next hole and do it again!

Hole 1- 500 SSH
Hole 2- 400 Double Count Flutter kicks
Hole 3- 300 squats
Hole 4- 200 Heals to Heaven
Hole 6- 150 Merkins

MARY: NA
ANNOUNCEMENTS: STEAM on Q Monday, first OTB at Riverfront Park in Harriman on Tuesday 5:30am
COT:

Title: Redeeming the Time Wisely

Scripture: Ephesians 5:15-16 (NIV)
“Be very careful, then, how you live—not as unwise but as wise, making the most of every opportunity, because the days are evil.”

Devotion:
In today’s fast-paced world, time is a precious resource that often slips through our fingers without notice. We find ourselves caught in the fast pace of daily responsibilities, distractions, and busyness. However, the Bible provides us with valuable guidance on how to manage our time wisely.

The Apostle Paul, in his letter to the Ephesians, encourages us to be careful in how we live. This caution extends to how we utilize our time. Paul reminds us that we are called to be wise stewards of the time God has given us. Just as we are entrusted with other resources (money, spiritual gifts, etc.), time is a gift from God to be managed intentionally and purposefully.

Paul’s words emphasize two key points:

1. Choose Wisdom Over Foolishness:
Wisdom entails making choices that align with God’s principles and purposes. Instead of being consumed by worldly distractions, we should seek God’s guidance in allocating our time. Wise time management involves prioritizing activities that support our spiritual growth, relationships, and service to others. (What F3 is all about)

2. Make the Most of Every Opportunity:
Time is finite, and opportunities are getting less by the day. We are urged to seize every chance to glorify God and advance His kingdom. This involves recognizing moments for spiritual growth, sharing Christ’s love, and contributing positively to the lives of others.

Consider evaluating your daily routines and habits in light of these principles. Are there areas where you could realign your priorities to reflect God’s wisdom? Are there opportunities to use your time more intentionally for His glory?

Let’s remember that time management isn’t just about increasing productivity; it’s about living purposefully for God’s purposes. By seeking His wisdom, we can transform our days from a hurried rush to a purposeful journey, using each moment to draw closer to Him and impact the world around us.

Quarterly ruck assessment

AO: thequacken
Q: Lizzy
PAX: KickFlip (David Greer), FixerUpper (Patrick Core), 0
FNGs: 1 0
COUNT: 3
WARMUP:
SSH
Tempo Squats
Stretching
THE THANG:
1 mile ruck with sandbags and ruck on
2 minutes hand release pushups no ruck AMRAP
200 meter suitcase carry with ruck and sandbags
2 minutes of sandbag burpees AMRAP
Die slowly 😂
MARY: none
ANNOUNCEMENTS: none
COT: remember to stay coachable like we are when we’re 11

Quarterly ruck assessment

AO: thequacken
Q: Lizzy
PAX: KickFlip (David Greer), FixerUpper (Patrick Core), 0
FNGs: 1 0
COUNT: 3
WARMUP:
SSH
Tempo Squats
Stretching
THE THANG:
1 mile ruck with sandbags and ruck on
2 minutes hand release pushups no ruck AMRAP
200 meter suitcase carry with ruck and sandbags
2 minutes of sandbag burpees AMRAP
Die slowly 😂
MARY: none
ANNOUNCEMENTS: none
COT: remember to stay coachable like we are when we’re 11

Same as Before Only Backwards and Worse

AO: juco
Q: Mailbox (Chip Keim)
PAX: Mailbox (Chip Keim), Po-Boy (Travis Dupre), Windex, Lil’ Spice (Chad Crawford), 5K (Derren Burrell), Fetch (Joel Moran), Wanderer (Dave Staab), Dart Gun (Todd Mulder), (Tooth Fairy) Dana Rust, Hall Pass, Whiz Kid (Downrange from IL), Noodles
FNGs: 1 Noodles
COUNT: 12
WARMUP:
SSH, Mountain Climbers, Tempo Merkins, Shoulder Taps, Tempo Squats and despite 5k’s request less then 100 Grady Corns
THE THANG:
The same as Wednesday only backwards and with a hill and with a sand bag too. So miserable I was called @trolley
MARY: Box Cutters and Pickle Pounders
ANNOUNCEMENTS: Great to have Whiz Kid back at JUCO from Downrange in Wharton, IL. Also glad to have FNG – Noodles
COT:. Leading with Gratitude. Simple concept but have to be intentional to practice routinely. Shared 10 coin trick to hold self accountable for keeping frequency. Start with 10 coins in left pocket and move one to right pocket each time you show gratitude to someone throughout the day. Practice in all circle of influence! Don’t forget your family too!

The Impossible Mile

AO: brickyard
Q: Gmail , Spladle
PAX: Drop Zone, Switchgrass (Stacy Clark), Spellcheck, Appleseed (Jon Smith), Natty, Simmons (Justin Creasey), Herbie (Kortney Jarman)
FNGs: None
COUNT: 9
WARMUP:
SSH, Cherry Pickers, Tempo Squats, Merkins
THE THANG:
The Impossible Mile
400 M Run
100 Merkins
400 M Run
100 Squats
400 M Run
100 BURPEES
400 M Run
– finishers continued to run until time to Mosey back
MARY:
Flutter Kicks
LBCs
Freddie Mer.
Aust. Snow Angels
J-Los
ANNOUNCEMENTS:
ShuttleCox leading at Shamrock tomorrow before leaving for training
Ghost Flag talk
COT:
(see pic in comments)