F3 Knoxville

Author: BackBlasts

Crazy 8s

AO: rampart
Q: Outnumbered (Daniel Hildebrandt)
PAX: Skeletor (Tyson Canup), Wingman (Maverick Gregory), Feeny (Josh Banken), Shakira (Jonathan Barker)
FNGs: None
COUNT: 5

WARMUP:
SSH, Knoxville Cherry Pickers, Willie Mays Hays, Squats, misc shoulders

THE THANG:
Crazy 8s – alternate Bernie / Mosey from station to station. When you’re done with an exercise, hold something (high/low plank, Al Gore, leg raise, etc) until 6 is in
08 – Burpees – by the flag
16 – Merkins – next light pole
32 – Big Boys – 18ish parking spots further
64 – Monkey Humpers (single count) – by the sign
32 – Air press w/ Toe Merkins
16 – Undertakers
08 – Burpees – by the flag
16 – Box Cutters
32 – Squats
64 – Pickle pointers – by the sign
32 – SSH (single count)
16 – Freddie Mercurys
08 – Burpees – by the flag

MARY:
Dodgeball on the soccer field. Melee, no concept of “you’re out”. A hit to the head is 5 burpees, torso/arms is 5 merkins, legs is 5 big boys (and no, you can’t be “hit” while your exercising). For a catch, the catcher gets to pick what the thrower does.

COT:
I don’t recall where I saw it this week, but in his first letter to Timothy, Paul says to him… “You know, physical exercise is all right, but it’s spiritual exercise that’s really important, because godliness is of value in both this life and the next.”

That’s certainly not area I excel at exercising in… I’ve been working out with you guys for five months now, and this is my fifth beatdown in the past week. That’s about four hours of hard-core exercise, maybe another three of driving, a couple hours of mumblechatter and coffeteria… so maybe ten hours total.

Have I spent that much time in the past week on spiritual exercise? Nope. In some ways, it’s easier to neglect, because it doesn’t have the obvious immediate impact, but Paul’s right that it is more important in the long run.

I know there’s no switch I can flip to suddenly get better at that, but I do think that F3 can be a part of being better and more deliberate about exercising our 3rd-F; by ourselves, with our families, and together. If you’ve got any practical advice, please share it here or in slack, and please encourage me and each other in pursuit of spiritual exercise.

Back to School Bash at the Bathhouse

AO: the-equalizer
Q: Bookman (Oscar Hemmelgarn)
PAX: Ribbed (Joshua Sagraves), Stripped (Carter Cross), Unibráu (Nick Robinson), Utah (David Angel), Matlock (Bill Maddox), Cat Gut (Mike Davis), Russell Crook/Crablegs, Woodpecker, Madoff (Daniel Hereford), Snitch (Cory Beilharz ), mouthwash (Mike), Sawdust, Snowbird (Nick Wilson), Bunny, Bookman (Oscar Hemmelgarn), Lilo (I swear he was on Slack a while back), None
FNGs: 1 None
COUNT: 16
Warmarama:
– 20 SSHs
– 4 Cherry Pickers
– 15 Gradycorns
– 10 Rockettes

Mosey to bathhouse

Tha Thang:
Tabata-ish:
– Burpees 8 x 20sec on, 10sec rest
– 40 SSHs
– 30 sec rest

– Merkins 8 x 20sec on, 10sec rest
– SSHs for 1 mins
– 30 sec rest

– Squats 8 x 20sec on, 10sec rest
– SSHs
– 30 sec rest

– Lunges 8 x 20sec on, 10sec rest
– SSHs
– 30 sec rest

– Flutterkicks 8 x 20sec on, 10sec rest
– SSHs
– 30 sec rest

– LBCs 8 x 20sec on, 10sec rest
– SSHs
– 30 sec rest

– Wall Sits 8 x 20sec on, 10sec rest

Fellowship Mosey to Shovelflag

MARY: None.
ANNOUNCEMENTS: Poker night at Voodoo 8/17. See Crableg’s note f3knoxville.slack.com/archives/C01EK08G6FQ/p1691414358333559
Flag handoff on 9/1! Be THERE.
COT: Prayers for favor for Ribbed’s family and the SSA and Everett’s successful procedure

We can’t solve everything ourselves. Trust in your faith, yourself, and your people. When things get too intense or chaotic, you seem confused or frustrated, break it back down to basics to help move forward. Be grateful for what you have and the experiences you are going through at this moment and in the past.

Ruck – To The Top of Fountain City

AO: thequacken
Q: Z-Pack (Brian Brockman)
PAX: Gmail, Spladle, FixerUpper (Patrick Core)
FNGs: None
COUNT: 4
This was the Quacken’s regular Friday Ruck. The PAX met at the AO at 0530. We did a lap around the Fountain City park track (about 0.33 miles) in case someone showed up a little late. Then we did a 2.6 mile loop, ascending about 340 ft. Back at the AO we did announcements, took prayer requests, and lifted those up in prayer.

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.