F3 Knoxville

Author: BackBlasts

The Boys Are Back

AO: asylum-am
Q: Rainbow (Curt Wright)
PAX: Bunny, Rainbow (Curt Wright), Gibbler (Tim Basch), Hot Tub (John Muller), Cosmo 2, Matlock (Bill Maddox), TRC/Crab legs, Hands (Robb McKeown), Cat Gut (Mike Davis), Double Wide, Cinco (Scott McGuire), Fabio (Joe Hamilton), Woodpecker, Sawdust, White Belt
FNGs: None
COUNT: 15
WARMUP: start with 10 burpees OYO for those who didn’t help with park cleanup.
Then 20 SSH on 4ct, Imperial Walkers x12, Tie Fighters x12, Arm Circles/OH Claps/Seal Claps/This Guy x10 on 4ct
20 Rocky B’s on each side of parking lot

THE THANG:
Mosey to Cardiac 2x’s 10 hand release merkins at bottom, curve 1, curve 2, and top

Mosey to front of Asylum for 2 burpees at every other light pole.

Mosey to Overlook for 100 single count reps of ab exercise of your choice followed by lap around loop. Followed with 75 reps and run, 50 and run, then 25 and Run.
MARY:
Some Coach Wayne Dunn’s to finish us out
ANNOUNCEMENTS:
COT:

12 Minutes of prayer every day for 8 days can change your brain. Visible on a brain scan.

Week 0 Fat Coe Sandwich modified

AO: rampart
Q: Wingman (Maverick Gregory)
PAX: Lucille (Austin Williams), Feeny (Josh Banken), Skeletor (Tyson Canup), Outnumbered (Daniel Hildebrandt), Candy Crush (Reese Banken), Wingman (Maverick Gregory), Dr. Philgood, Porthole, Old English, 1-FNG Gloria!!!
FNGs: 1 1-FNG Gloria!!!
COUNT: 10
10 SSH, 10 LBAC (➡️+⬅️), 10 Moroccan Night Clubs, 10 Grady Corn, Hold Samson, 10 Tempo Squats, 6 Willie Mays Hayes, 5 Knoxville Cherry Pickers

Modified version of the 2022 Iron Pax Week 0 challenge “Fat Coe Sandwich”

Round 1
20 thrusters
20 Merkins
Bear Crawl out to Light pole Burpee Broad jump back. Every 5th jump do 3 burpees

Round 2
20 Goblet Squats
20 Curls
Crab walk to light, Lunge Back every 5th step do 3 burpees

Round 3
20 Heavy Big Boys
20 Bent Over Rows
Mosey to sign then burner back. Every light pole do 1 burpee.

Mary for time.

The obstacle is the way

AO: the-farm
Q: Trunk (Seth Knisley)
PAX: Mayberry, Driftwood (Gary Bloom), Choir Boy (Kenny Saffles), I-Beam (Ryan Gerken), Earmuffs (Dan Studt), Trunk (Seth Knisley)
FNGs: None
COUNT: 6
WARMUP:
A healthy dose of static stretches followed by a warmup tabata-like routine:
– 4 rounds of each, 30 seconds on / 15 seconds off: Side Straddle Hops | Reverse Lunges | Front-Jacks | Squat Jumps

THE THANG:
Mosey to the hilltop for the following:
1 – 10 min E.M.O.M consisting of: 10 high steppers | 10 imperial walkers | 10 mountain climbers
all on a 2-count

2 – 8 round double E.M.O.M (every 2nd minute on the 2nd minute) consisting of: 10 merkins | 10 squats | 10 V-ups

MARY: no time
ANNOUNCEMENTS: none spoken
COT: C.H. Spurgeon’s quote from his sermon about the Israelites’ hesitancy to take their inheritance (linked below). Pay attention to Resistance in your life, and assess whether or not the internal and external obstacles you face might actually be lighting your way.

www.ccel.org/ccel/spurgeon/sermons35.xxv.html

Camp Runamuck 2023 Round-Up

AO: paxminer-testing
Q: Sawdust
PAX: Sawdust, Papa Lock (Chris McCarthy), Brick (Chris Tittle), Grouch (Danni Lupisella), Mathlete (Jacob Platfoot), Streaker (Andrew Dotson), Gibbler (Tim Basch), Cosmo 2, shenanigans, Chris Poetzel (Mustard), Doubtfire (Nick Bond), FullHouse (Tommy Wolf), Bunny, Comfort Zone (Colin Courtney), KickFlip (David Greer), Data (Joey Tipton), Doppelgänger (Chase Hively), Avocado (Ben Erskine), Snitch (Cory Beilharz ), M&M (Sawdust 2.0), Princess Peach (Sawdust 2.0), Squirtle (Papa Lock 2.0), 50 Cal [Now Tortoise] (Brick 2.0), Bunker (Brick 2.0), Dunk (Grouch 2.0), Drama (Grouch 2.0), Nerf (Mathlete 2.0), Buttercup (Mathlete 2.0), Unicorn [Now Dig] (Gibbler 2.0), Chocolate (Gibbler 2.0), Jane (Gibbler 2.0), Tecmo (Cosmo 2 2.0), Flat Tire (Cosmo 2 2.0), Bookworm (Shenanigans 2.0), Mia (Shenanigans 2.0), 1-Up (Shenanigans 2.0), Ronaldo (Mustard 2.0), Elsa (Mustard 2.0), Grid Iron (Doubtfire 2.0), Lightning (Doubtfire 2.0), Hammer (Full House 2.0), Flipper (Full House 2.0), Leia (Bunny 2.0), Ghostbuster (Bunny 2.0), Retro (Comfort Zone 2.0), Dino (Comfort Zone 2.0), Raptor (KickFlip 2.0), Batman (KickFlip 2.0), Fire Dragons (KickFlip 2.0), Cheetah Speed (Data 2.0), Optimus (Data 2.0), Legendary (Doppleganger 2.0), Claptrap (Papa Lock 2.0), Unicorn (Brick 2.0), Beetlejuice (Streaker 2.0), Guac (Avocado 2.0)
FNGs: 4 Claptrap (Papa Lock 2.0), Unicorn (Brick 2.0), Beetlejuice (Streaker 2.0), Guac (Avocado 2.0)
COUNT: 57
WARMUP:
• Side Straddle Hops
• Tempo Merkins
• Cherry Pickers
• Windmills
• Rockettes (All In A Line)
• Tie Fighters
• X-Wings
• Burpees (Reps are Age of Oldest 2.0 in Your Crew)

THE THANG:
• Station #1 – Campfire:
• Step-Ups with Run to Podium Partners
• Station #2 – Pavilion Site:
• X-Factor
• Captain Thor
• Hello Dollies
• LBCs
• Station #3 – Arts & Crafts:
• Tennessee Rockin’ Chairs
• Lt. Dans
• Grady Corns
• Station #4 – Amphitheater at Lake:
• Butt Touchers
• More Windmills
• Station #5 – Dining Hall:
• Sumo Squats
• Ring of Fire Monkey Humpers

MARY: Not Time
ANNOUNCEMENTS: Breakfast is Ready!
COT: Joshua 1:9 “… your Heavenly Father is always with you”. This weekend is about connecting 2.0s & earthly fathers. We as dads are charged from God to lead and guide our families. Part of that guidance is to set an example by fostering our own relationship with God as well as encouraging and directing our family toward knowing God and His Will.

Saturday showdown

AO: rampart
Q: Skeletor (Tyson Canup)
PAX: Outnumbered (Daniel Hildebrandt), Feeny (Josh Banken), Lucille (Austin Williams), Candy Crush (Reese Banken), GoDaddy (Zack Williamson), Runaway Bride (Seth Strahan), Wilbur(Jimmy Munsey), Piston (Ralton Emory), Eric Cruz (Spielberg), Porthole
FNGs: None
COUNT: 111
WARMUP: work hard and get warm, lots of SSH, merkins, squats, etc
THE THANG: Pair up PAX
Each team will work together for AMRAP of each exercise

The team with the most reps gets a point. Team with the most points win.

Rounds will go for two minutes

LBC’s
Big Boys
Single count flutter kicks

Hand release merkins
Diamond merkins
Coupon bench press

Heavy squats
Heavy toe merkins
Heavy lunge

Mary, plank line block drag through. All PAX plank side by side, drag CMU from one end to the other and back, rest. Rinse and repeat until time
MARY:
ANNOUNCEMENTS: We had an FNG two weeks ago who is a teacher at Karns Middle with and F3 name of Jardet. Since then, he has brought two other Karns Middle teachers. This was the first week of school, and he saw a kid wearing an F3 shirt, so he started talking to him. It turns out that it was Cardinal’s son, starting 7th grade at a new school. Jardet did not know the story and when he learned that Cardinal passed, he was sort of embarrassed, but I wanted to tell you guys, that the F3 network is there and looking out for that young man.

-Thursday 4:30 AM OTB at RoCoPark

-Thursday 6PM OTB at Riverfront Park.

-Equalizer flag handoff September 1

-Forg3 retreat September 22-24 $110 per man. If you want to go and can’t afford it let me know. There are a few scholarships available.

COT: And He called the twelve to Himself, and began to send them out two by two, and gave them power over unclean spirits. He commanded them to take nothing for the journey except a staff—no bag, no bread, no copper in their money belts— but to wear sandals, and not to put on two tunics.”
‭‭Mark‬ ‭6‬:‭7‬-‭9‬

Two by two and bare minimum, interesting.

Jesus put them into small teams and gave them nearly no resources to rely on. I think possibly He put them in this position so they would have partners to co-labor with. All of the things they were headed to do would be challenging, and if each man had another to lean on when times got tough each man would have a treasure, a friend he could count on. Also they had no resources as a team. He put them in a position where they would need to have faith for the Father to provide. They consistently saw Jesus leaning on the Father for every task at hand and he wanted to teach them the same by giving them nothing and providing everything they would need for their journey through the hands of the people they would minister to.

Let’s put this into practice in our own lives. We need partners to lean on when our faith is tested, when we need a hand, or someone to point out the sin in our lives. Let’s recognize that the resources we have are provided by the hand of the Father. The gift of salvation we have was bought by the blood of Jesus and given to us. Let us rely on Him for our bread, our copper, and our breath.