F3 Knoxville

Author: BackBlasts

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?

February / August UvU

AO: thequacken
Q: FixerUpper (Patrick Core)
PAX: Lizzy, Herbie (Kortney Jarman), Z-Pack (Brian Brockman), FixerUpper (Patrick Core), no
FNGs: 1 no
COUNT: 4

WARMUP:
Side straddle hops
smurf jacks
quad stretch
hammy stretch
butterfly stretch
hip flexor stretch

THE THANG:
1.5-ish mile run for time (4 laps around park is about 1.4 miles)
1 min max big boi situps
1 min max merkins
max pullups (untimed)
5 mins max burpees

MARY:
lay there and groan

ANNOUNCEMENTS:
ruck from The Quacken to Big Ball 8/26

COT:
This was a you v. you workout, not a you v. me workout. Someone once said “When you compare yourself to others, you either win or lose.” It is easy to do, but it is not helpful.

You are either puffed up by pride if you are better than someone else, or you are beat down by shame if you are worse.

But there is a better way!

Romans 12:3
For by the grace given me I say to every one of you : do not think of yourself more highly than you ought, but rather think of yourself with sober judgment, in accordance with the faith God has distributed to each of you.

Piston Respect W

AO: rampart
Q: Piston (Ralton Emory)
PAX: (Binks) Caleb McDaniel, Bobbitt (Kevin Gray), Eric Cruz (Spielberg), Feeny (Josh Banken), Lucille (Austin Williams), Outnumbered (Daniel Hildebrandt), Piston (Ralton Emory), Rocket (dave weston), Runaway Bride (Seth Strahan), Skeletor (Tyson Canup), Wingman (Maverick Gregory)
FNGs: None
COUNT: 12
WARMUP: 10 each of SSH, mountain climbers, merkins, squats, and 50 Chattanooga Cherry Pickers
THE THANG: As many rounds as possible of:
8 Burpees
25 Called out exercise (CMU)
9 Merkins
25 Called out exercise (CMU)
73 SSH or Leg Raises
Finish with 50 foot bear crawl

Round 1 exercise: Thrusters
Round 2: heavy pickle pointers
Round 3: squats
Round 4: curls
Round 5: chain saws
Round 6: thrusters

MARY: AMRAP of undertakers for 3 minutes
ANNOUNCEMENTS: RoCo schedule; respect block, forge
COT: Revisited Rampart’s focal verses, 1 Corinthians 16:13-14

“Be watchful, stand firm in the faith, act like men, be strong. Let all that you do be done in love.”
‭‭1 Corinthians‬ ‭16‬:‭13‬-‭14‬ ‭ESV‬‬
bible.com/bible/59/1co.16.13-14.ESV