F3 Knoxville

Author: BackBlasts

Tabata Wednesday

AO: the-farm
Q: Bartman
PAX: Aladdin, Einstein
FNGs: None
COUNT: 3
WARMUP: normal stuff

THE THANG: Tabata (20/10) x 8 rounds per exercise with some moseying between stations.

Merkins, American Hammers, Iron Mikes. Calf Raises, Rail Rows, Jump Squats, Dips.

MARY: no

ANNOUNCEMENTS:

COT: I had to have a plumber unclog a drain yesterday. The drain clog was due to 30 years of gradual buildup, but the “problem” seemed immediate once the drain clogged. Many of the problems in our life are the same….they are the result of years of bad habits or bad choices. Assess your habits to make sure you aren’t setting yourself up for future problems.

Fitness Time in Tennessee

AO: shamrock
Q: Stitch
PAX: slappy, Eliza, Anchorman, Bed Wetter, Band Camp, Dumpster Dive, Mermaid, LeBling, Haggis, Squatter, Crawlspace, Lightweight
FNGs: None
COUNT: 13
WARMUP:
Warm O Rama:
Moroccan Nightclubs
Grady Corns
Tempo Squats
Imperial Walkers
SSH

THE THANG:
Football handoff run to the back parking lot. Ball works it’s way back through the line and last person sprints to the front, hand off starts back down the line.

Blind draw from each category. One on each corner:

CORE
CARDIO
LEGS
UPPER BODY

Reps =
Card # + 10
Royal = 25
Ace = 100

Got at least 24 exercises in, including 25 Burpees.

COT:
Reading through Proverbs recently and it’s humbling. It’s really a manual for everyone and it challenges our thoughts, attitudes, and actions. It really encompasses every aspect of our lives and just how much of it we offer to God.

I was reminded about anger and what that does to a man. What that does to ME! There’s a lot of anger out there and it’s very easy to let that seep into you. I don’t watch the news anymore. I used to watch it religiously and then I just realized that it was making me…angry. And, there was very little, if anything, I could do about any of it. I can feel the tension in the world around me, today.

How do we respond? There are over 900 verses in Proverbs. Here are two:

1. Hatred stirs up strife, but love covers all offenses. That’s 10:12.
2. The vexation of a fool is known at once, but the prudent ignores an insult. 12:16

Which one of these do we represent? Are we snapping back at others to expose and tear them down or are we seeking to put them in a better light? Tim Keller said that “anger is energy released to defend something you love. When you are in a dispute, stop releasing your anger against the other person in order to defend your ego. Release your energy against the problem (not the person) that is dividing you.”

So my challenge today is to step away from the tv. Take a breathe! If we claim to be followers of Jesus, then we shouldn’t look like everyone else. You don’t have to compromise your beliefs to bite your tongue, offer kindness and show love to someone you disagree with. And when you do that, who gets the glory? It’s not you.

[bluegrass-pm-otb] Discount Dora

AO: bluegrass-pm-otb
Q: Lightweight
PAX: Sparkler, Steam, Pusher, Brick, Finger Lickin’, The Situation, Down Under, Curveball
FNGs: None
COUNT: 9
WARMUP:
It was super hot so the warm up utilized slow stretching movements.
Ssh
Abe Vigoda
Tempo merkin
Tempo Squats
Cherry pickers

THE THANG:
Rd 1. Coupon Dora
100 x Curls
200 × presses
300 x rows or Swings
Partner ran to sign and did 2x burpees

Rd 2. No coupon Dora
100 x Incline merkins
200 x lbc
300 x squats
Wmd merkin at sign on run, dropped this hal way through.

Fellowship Mosey with coupons back toward AO
Stopped for Merkin ring of fire

MARY:
🍒 pickers, imp. Walkers, ssh

ANNOUNCEMENTS:
westhills-ruck-otb launch Monday, 0700 start.
asylum-pm special football themed beatdown
This AO kicks off Wednesday!
Mud run Saturday, need water and people if they want to come out

COT:
Leadership. God called on Joshua to lead after Moses’s death. Joshua 1:9, God told Joshua to be Strong, Courageous, and Faithful.

[mountainbiking] Off the Chain (Ring) with Bacon & Barb Wire

AO: mountainbiking
Q: Billy Goat
PAX: Billy Goat, Bling, Sambo, Tank (Chris DeFranco), Toebox, Waxjob, Frosty
FNGs: None
COUNT: 7
WARMUP: Climb up Burnett Ridge Road to the entrance to Far East

THE THANG: Tackled Far East taking a quick detour up and down Lemon Drop where the Q forgot to turn left and lost the PAX. Back on Far East to another detour onto Mayor’s Hot Tub. Back on to Far East taking the new reroute to Trans Farm. It was then Biker’s Choice on Creek Loop to MCR to Bridges Descent to play a little AC/DC. Back on Chain Ring where the Q (me) made the unfortunate find of a piece of what looked like 100 year old barb wire which proceeded to punch three separate holes in said Q’s rear tire! The Pax commenced a group of four to repair the the tire but the FNG was the only who could see good enough to actually repair each hole in the tire in the fading light with bacon strips. Thus, we love him and want to squeeze him and name him Bacon Strip. Once BaconStrip worked his magic the Q was able to ride out down Lost Chromosome back to the parking lot.

MARY:

ANNOUNCEMENTS:

COT: www.instagram.com/p/C-m9pRPOqrI/?igsh=MWhwZ3A1Z25zbzE0bA==

Character Counts

AO: brickyard
Q: Natty
PAX: Biohazard (Jay Shepherd), Gmail, Natty, Simmons, Dodger
FNGs: None
COUNT: 5
WARMUP: windmills, tempo squats and merkins, seal claps, OH claps, OH press ups, Thai fighters

THE THANG: mosey to football field
Lunges to sprints back
10 YD 8 ct man makers
20 YD squat jumps
30 YD plank jacks
40 YD merkins
Mot side shuffles
50 YD BBS
60 YD. OH Press
MOT karaoke
70 YD 4 ct Mtn climbers
80 YD flutter kicks
100 YD IMP walkers

Stairs ALL each top row do 5 monkey humpers
Run 3/4 lap then Bernie last stretch

Return to AO

MARY: crab reachers, gas pumps, box cutters, Bruce lees, lbc’s, hello Dollie’s

ANNOUNCEMENTS:

COT: Roman’s 5:3-4.