F3 Knoxville

[halls-otb] Cause a RUCKUS!

AO: halls-otb
Q: Spellcheck
PAX: Otis, Spellcheck
FNGs: None
COUNT: 2
WARMUP:
Left, right, left…

THE THANG:
RUCKING AROUND

MARY:
Nope

ANNOUNCEMENTS:
The Spillway Flag Planting this Wednesday
In Norris 5:15am
maps.app.goo.gl/rA6Sn6kEGu5yPmt9A?g_st=ic

COT:
Causing Disruption within your own mind…

PREPAREDNESS…
Getting Ready For The Expected While Being Ready For The Unexpected

The process of Preparedness is deliberate and sequential

He could have the heart of a lion and still fail for lack of a critical ingredient, and that is love. If he does not love the people he leads more than he loves himself he cannot put their interests above his own.

Action without vision is only passing time, vision without action is merely daydreaming, but vision with action can change the world.
Nelson Mandela

“The will to prepare has to be greater than the will to win.”
-Bobby Knight

Groundhog Day 2026

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Magic Mic (Jarrett Woodall), Postman (Scott Colby), vanilla, Huffy (Ken Hill)
FNGs: None
COUNT: 5
WARMUP:

SSH
Baby arm circles
Moroccan
OH clap
Shoulder tap

THE THANG:

Decline Merkin-20
Squat-20
American hammers-20
Mtn Climbers- 20
Lap

Smurf jacks-20
T-Merkin-20
Lunges-20
Big boys-20
Lap

Repeat warmup and everything two times.

MARY:

ANNOUNCEMENTS:

COT:

2 men in a park…..#awkward

AO: asylum-am
Q: Matlock (Bill Maddox)
PAX: Tropicana
FNGs: None
COUNT: 2
WARMUP: it was 8 damn degrees. Warmup my butt

THE THANG:
2 men in a park
2 men sharing a park bench
2 men in a Miata
2 men sharing a blanket
2 men on a tandem bike

####awkward

MARY: 4.14 miles

ANNOUNCEMENTS:

COT: P3

Meet The Core-Dashians

AO: juco
Q: Butterknife
PAX: Archie, Guardrail, Man Bun, Fetch, Mailbox, Starlink, Bowser, Wanderer, Butterknife
FNGs: None
COUNT: 9
WARMUP:
SSH
Windmills
Little Baby Arm Circles
Mosey across the parking lot and back
Tempo Merkins
Cherry Pickers

THE THANG:
Go through the exercises in order. Do the first exercise and then run to the other side and do that exercise. Rinse and repeat. We ended up running down and back twice in between to keep warm.

Core:
Dead Bug 8 each side
Side Plank x2 45 secs each side
BBS 20 OYO
Hollow Hold 40 secs
BBS w/ rotation 20 OYO
Freddy Mercury’s 20 in cadence
Flutter Kicks 20 in cadence
Heels to Heaven 20 in cadence
Run to the other side after completing each exercise

20 reps each:
Merkins
Squats
Crabbettes
Shoulder Taps
Lunges
Bear Crawls
Mountain Climbers
Squat Jumps
Run to the other side after completing each exercise
Rinse and repeat.

MARY:
Heels to Heaven

ANNOUNCEMENTS:
Escape Haw Ridge 3/27

COT:
There’s a Jelly Roll song called “Need a Favor”. Here’s the chorus:
“I only talk to God when I need a favor, and I only pray 🙏 when I ain’t got a prayer. So who the hell I am to expect a Savior, oh if I only talk to God when I need a favor? But God, I need a favor. Amen 🙏.” – Jelly Roll
Any of you ever feel this way? I know I have. Waiting until I’m facing adverse times before reaching out to God and asking for help.
I’ve definitely been guilty of thinking I’ve got it all figured out and under control, until I get humbled. If you live long enough, life has a funny way of doing just that.
One thing I know is God is always there for us (for me). Even when we don’t think we need any help. I try to remember to thank God for His blessings in the good and bad times.
I encourage us all to pray and talk to God early and often. Even in the good times!
“Seek the Kingdom of God above all else, and live righteously, and he will give you everything you need.” Matthew‬ ‭6‬:‭33‬ ‭NLT‬‬

Groundhog Day in the Midbar

AO: thequacken
Q: FixerUpper
PAX: DoorKicker (Jud), Frizzles, Shotgun
FNGs: None
COUNT: 4
WARMUP:
Warmup stuff (spoiler – it didn’t work)

THE THANG:
Mosey to Gresham
AMRAP type workout
– 10 Big Boi Situps
– 20 Lunges (the easy way)
– 30 Squats
Jog as far a possible before road turned into bobsled track, then returning back to start
Repeato

Mosey back to the AO, notice that the temperature reading on the Gresham MS school sign was frozen

MARY:
Shotgun : Dead bugs in cadence (cicada -ence?, we may have stumbled upon something there)
Doorkicker : 50 LBCs (I made a “not to 50!!” reference that no one got)

ANNOUNCEMENTS:
Hey! We are an East region!

COT:
One of the “meta-narratives” of the Bible is The Wilderness and The Garden (midbar and eden). I’ve been listening to the Bible Project podcast series about this, and it has been fascinating and very helpful to think through. In essence, God creates a Garden out of the Wilderness of non-creation, and humans journey back and forth between these two places over and over for different reasons. Examples include:
– Adam and Eve
– Cain
– Hagar
– Abraham
– Moses
– The People of Israel (out of Egypt, into the Garden of Canaan, then back into the exile of Assyria and Babylon)
– John the Baptizer
– Jesus
– The Church

Why does this matter? What is this weird, old Jewish book?
– Maybe you’ve experienced a Wilderness time in your life, when you feel as though you’re about to go back into the dust.
– Maybe you wonder why in the Garden times, things still aren’t quite right either.
– Maybe there is more there than you might see at first
– Maybe you wonder if there are any stories bigger than your own.

Count me in on all of these :point_up:

Prayer for certain items, SYITG next time :v:


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