F3 Knoxville

Author: BackBlasts

Iron Sharpens Iron

AO: the-equalizer
Q: Unibráu (Nick Robinson)
PAX: Ice Cold, Mark Bowen, La-Z-Boy (Zac Smith), Ribbed (Joshua Sagraves), Stripped (Carter Cross), mouthwash (Mike), Bookman (Oscar Hemmelgarn), Snowbird (Nick Wilson)
FNGs: None
COUNT: 9

WARMUP:
Preparation Drill, Conditioning Drills 1 and 3.
THE THANG:
Redrum and Merkin Mania
MARY:

ANNOUNCEMENTS:
COT:

Threshold Work

Q: Erector (Jason Champion)
PAX: (Tooth Fairy) Dana Rust, Shrubbery, Full Tank, Wagon Wheel (John-Mark Chesney), Noodles (Brian Solmonson), Nadia (Aaron Jacques), 5K (Derren Burrell), Erector (Jason Champion), Fetch (Joel Moran)
FNGs: None
COUNT: 9

WARMUP:
1.5 miles to the track
THE THANG:
2 x 15 minute repeats at threshold pace. This is somewhere between 10k and half marathon effort. 3 minute recovery between repeats. Cooldown on the way back to JUCO.
MARY:
ANNOUNCEMENTS:
COT:
I have a couple of questions to consider for the word today. Is it necessary to go to church to be a Christian? Should we show up each time the doors are open for a service at the building? Questions like these are often asked probably with an excuse in mind or a judgemental thought towards someone else. I once heard in a sermon that this question about attending worship services is the “wrong question”. The question should instead be something like “why don’t you want to be there?” It is about our attitude and where our heart is when deciding whether or not to go. The Bible teaches that we should assemble together to encourage each other and stimulate one another to love and good deeds (Heb. 10:19-25). We should want to assemble because Jesus died for us. He broke down the barrier that separated us from God. Worship is commanded, but God doesn’t need our worship. We need to worship! Desire to be there!

Death by Pushups

AO: thequacken
Q: Lizzy
PAX: Soot (Daniel Anders), Postman (Scott Colby), FixerUpper (Patrick Core), Herbie (Kortney Jarman)
FNGs: None
COUNT: 5
WARMUP:
Baby arm circles
Reverse
Seal claps
Michael Phelps
Stretch
THE THANG:
20 merkins
20 dips
20 bb
20 decline merkins

Repeat

20 incline merkins
20 flutter kicks
20 dips
20 merkins

20 lunges with twist 2x
20 squats
20 murder bunnies no cmu
20 lbc

20 bb
20 lbc
40 captain thors on single count bb

20 merkins
20 dips
20 jazz hand lunges 2x
20 diamond pushups

5 jokers

MARY: none
ANNOUNCEMENTS: we’re going to ruck to big ball on 8/26 and do the beat down. It’s now at someone’s house and breakfast will be provided. New departure time of 5.
COT:
Let’s take time everyday to make sure we’re taking care of mental health in our daily lives

Juco Uno ’23

AO: juco
Q: Wanderer (Dave Staab)
PAX: Windex, Wanderer (Dave Staab), Guardrail (Brandon Brown), MessyHobbs, Waffles (Pedro Da Silva), Incoming (Rodney Pointer), Jonathan Woodall (GUMP), Lil’ Spice (Chad Crawford), Sparkler (Brian Pitstick), Booster (Les Fout), rumblestrip
FNGs: None
COUNT: 11
WARMUP:
– Abe Vigoda
– Cherry Pickers
– SSH
– LBAC forward/back
– tempo squat
– tempo merkin
– stretch OYO 1 minute

THE THANG:
Mosey toward other end of campus. Stop and do some flutter kick while everyone catches up.

Head toward parking lot where JUCO Uno is setup.

There are 6 sheets of exercises. Each member draws a uno card and starts with one of the sheets.
They do the exercise indicated by the card and then take a lap around the parking lot islands.
(See @wanderer for juco uno docs if you want to do it yourself.)

Complete an UNO card for each sheet and then start again. We completed about 8-9 rounds.

MARY:
BBS until time.

ANNOUNCEMENTS:
Looking for anyone interested in helping with bro-lympics.

COT:

Circle of trust brought to you by @erector. Thanks for leading and the encouragement!
See BB in #running channel: f3knoxville.slack.com/archives/C0134F7UY3Y/p1692199850031609

CMUs and Stairs

AO: thequacken
Q: Z-Pack (Brian Brockman)
PAX: Lizzy, Secret Garden, Trip, Dr. Seuss
FNGs: None
COUNT: 5

WARMUP:
SSH IC
Abe Vigodas
Flamingos
Baby Arm Circles and Backards
Michael Phelps
Tricep, Shoulder Stretch
Tempo Merkins IC
Armadillos
Mountain Climbers IC
Lap around church

THE THANG:
1st Parking Lot
1 CMU OH Press 45 sec
2 CMU Curls 30 sec
3 Decline Merkins 30 sec
4 Flutter Kicks while pressing CMU 45 sec
5 CMU Squats 30 sec

Fast walk to stairs with CMU.
Go up stairs while carrying CMU 3 times.

2nd Parking lot – repeat 5 CMU exercises.

Fast walk with CMU to other set of stairs. Go up with CMU 3 times again.

3rd Parking lot – repeat 5 CMU exercises.

Return to AO meeting spot.

MARY: none
ANNOUNCEMENTS: Ruck to Big Ball on Aug 26
COT: Show Up
There’s an old quote that I think has some truth, “80% of life is just showing up.” At F3 we talk about being high impact men. So we gotta show up to do that. I want to encourage you that you did show up today. I’ve heard it many times during a work out, “At least you got out of the bed and came out to the workout.” Its hard sometimes to show up and we have to balance the different spheres of our lives. We have jobs, families, church responsibilities, etc. Sometimes we spread ourselves too thin, bite off more than we can chew, and we have to step back and adjust our schedule. But, I think its better to bite off more than we can chew and fail at something rather than not show up to whatever in our lives. This is how we grow l. Like here and now each workout we show up for, if we are regular, then we grow. When we show up opportunities will present themselves. So, be intentional and show up and see what happens. This word is probably more for me than anyone else here.