F3 Knoxville

Good Friday

AO: the-equalizer
Q: Mouthwash
PAX: Smithers, Bookman, Cheney, Mouthwash, Ribbed (Joshua Sagraves), Snowbird, Stripped
FNGs: None
COUNT: 7
WARMUP:
– SSH x 25 IC
– Windmills x 10 IC
– Tie fighters (forward/back) x 10 IC
– Imperial Walkers x 20 IC
– Merkins x 10

THE THANG:

Part 1: (15 min AMRAP) — Triangle
– 10 Burpees
– 20 Merkins
– 30 Squats
– 40 LBCs
– Bear Crawl 20 yards

Part 2: (15 min AMRAP) — upper parking
– 15 Carolina Dry Docks
– 20 Plank Jacks
– 25 Mountain Climbers
– 30 Flutter Kicks
– Lap around Stonehenge

MARY:
– American hammers x20
– 1-minute plank

ANNOUNCEMENTS:

COT:

John 15:13

13 qGreater love has no one than this, rthat someone lay down his life for his friends.

Mark 16:

22 eAnd they brought him to the place called Golgotha (which means Place of a Skull). 23 And they offered him wine mixed with fmyrrh, but he did not take it. 24 And they crucified him and gdivided his garments among them, casting lots for them, to decide what each should take. 25 And hit was the third hour4 when they crucified him. 26 And the inscription of the charge against him read, i“The King of the Jews.” 27 And with him they crucified two jrobbers, kone on his right and one on his left.5 29 And lthose who passed by derided him, mwagging their heads and saying, n“Aha! oYou who would destroy the temple and rebuild it in three days, 30 save yourself, and come down from the cross!” 31 So also the chief priests with the scribes mocked him to one another, saying, p“He saved others; qhe cannot save himself. 32 Let rthe Christ, sthe King of Israel, come down now from the cross that we may tsee and believe.” uThose who were crucified with him also reviled him.
33 And when the sixth hour6 had come, there was darkness over the whole land until the ninth hour.7 34 And at the ninth hour Jesus vcried with a loud voice, w“Eloi, Eloi, lema sabachthani?” which means, “My God, my God, why have you forsaken me?” 35 And some of the bystanders hearing it said, “Behold, he is calling Elijah.” 36 And someone ran and filled a sponge with xsour wine, put it on a reed yand gave it to him to drink, saying, “Wait, let us see whether Elijah will come to take him down.” 37 And Jesus zuttered a loud cry and abreathed his last. 38 And bthe curtain of the temple was torn in two, from top to bottom. 39 cAnd when the centurion, who stood facing him, saw that in this way he8 breathed his last, he said, d“Truly this man was the Son9 of God!”

Back up plans in the rain

AO: shamrock
Q: slappy
PAX: Waxjob, Crawlspace, Anchorman, Eliza, Stitch, Squatter, Toretto
FNGs: None
COUNT: 8
WARMUP:

THE THANG:
It was raining so we sheltered at the church entrance. We did a Dora style workout. One partner did flipped back and forth between two exercises doing 10 at a time while the other partner took a lap around the covered areas. We listened to the pirates of the Caribbean soundtrack in anticipation of Escape from Hawaii Ridge.

MARY:

ANNOUNCEMENTS:
Do your backblast!

COT:
We contemplated the verse affixed to the statue at the front of the school…

““Come to me, all you who are weary and burdened, and I will give you rest. Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls. For my yoke is easy and my burden is light.””
‭‭Matthew‬ ‭11‬:‭28‬-‭30‬ ‭NIV‬‬
bible.com/bible/111/mat.11.28-29.NIV

Plus 1

AO: dogpound
Q: Lightweight
PAX: Madoff, Nixon, Mahoney, Earmuffs (Dan Studt), Waxjob, Einstein
FNGs: None
COUNT: 7
WARMUP:
We did
THE THANG:
A ladder of sorts
1 wmd
2 flamingos
3 imp. Walkers
4 Flutters
5 CPR
6 dia. Merk.
7 lunges
8 bbs
9 thrusters
10 burpees

Add a lap each round

MARY:
No time

ANNOUNCEMENTS:
Egg hunt at the the-farm
COT:
Taxes are taxing

Ultimate Frisbe

AO: the-project
Q: Biohack
PAX: Biohack, Ocho, flyball, Baby Face, Tom Tom, Tomb Raider
FNGs: None
COUNT: 6
WARMUP:
-Projectivator
-Tempo squats
-Tempo merkins
-Cherry pickers
-Calf stretch

THE THANG:

Ultimate Frisbee game. Everyone does a burpee on every turn over. When someone scores, they chose a heavy exercise and number of reps.

MARY:

ANNOUNCEMENTS:
Leadership Summit
Hardship Hill

COT:
Hardship Hill is a race that is fun and good for F3, but today I want to remind us all why we actually do it.

Hardship Hill raises money for Operation Enduring Warrior that supports combat disabled veterans. They come to the race from out of state and bring a team. Some of the veterans they serve will share their testimonies that are incredible.

Then, their able bodied team members will run the race in a Pro Mask (gas mask) that severely restricts their airflow and makes the task much harder. They do this to show us the hardships that our veterans deal with even if those wounds are invisible.

If you can’t attend the race, but want to support OEW, you can donate to them here: enduringwarrior.networkforgood.com/projects/114843-main-website-page

Locking Shields

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: Drum Major, Lilydipper, Abacus, Lizzy, Mr Jinxy, Pusher, Crash Dummy, Curveball, Welch’s, Brick, MD Hammer, Pele (Jon Lindberg)
FNGs: None
COUNT: 12
WARMUP: 20 SSH, 10 Cherry Pickers, 10 Tennessee Rocking Chairs, 10 Grady Corns, Yoga Stretches, 10 Hand Release Merkins

THE THANG:
MOSEY to Slope on Picketts Charge.
HILL PYRAMID!:
Run up the slope and back down. Every time you get back down do the exercises (10 REPS EACH):
– JUMP SQUATS
– JUMP SQUATS / BOTTLE OPENERS (2-count)
– JUMP SQUATS/ BOTTLE OPENERS / BIG BOY SITUPS
– BOTTLE OPENERS / BIG BOY SITUPS
– BIG BOY SITUPS

Mosey to Center of Colosseum.
JINXY’S FOUR AND A QUARTER. Start at bottom of hill, run to tree about 2/3 to Admin Bldg, and do 25 reps of an exercise, return to starting position. R&R 4 times, totaling 100 of the exercise.
Round 1: Carolina Dry Docks
Round 2: Imperial Walkers (single count)
Round 3: Lunges (single count)

Mosey to Stop sign on circle drive.
MODIFIED WELSH DRAGON (4-ct Bear Crawl, 1 Merkin, R&R up to 10 Merkins… always only 4-ct Bear Crawl). Run to where the railing begins and do the 1st rep, run back to do the 2nd rep, etc.
AYG to Flag.

MARY: A little light stretching.

ANNOUNCEMENTS: Hardship Hill, Ascent Leadership School at Frozen Head

COT: NO GAPS IN THE WALL!
Three years ago Judge Judy, who was our Nantaan at the time, wrote an article in the weekly newsletter called Cracks in the Foundation, which alluded to some situations surrounding F3 that resulted in fractures within groups and between individuals. That message was very timely back then, and as some of you are aware, there’s a little bit of that going on right now. Nothing that I don’t think we can fix, but some things that if we don’t address could just continue to fester. So for my Word, I just wanted to reiterate what I feel is F3’s absolutely greatest attribute: it’s ability to inspire us all to be better men through SHARING. Sharing of the Suck from the workout, Sharing in the responsibilities of being Q, Sharing of life experiences in the Circle that others may learn from or be inspired by, etc.

We often use the term “Lock Shields” in F3. Think about that for a second. What comes to mind? I have this image from Lord of the Rings or a movie about the Roman Empire of a bunch of warriors facing a common enemy, and each one of them standing shoulder to shoulder with their shields up. If it was just one dude, he’d get surrounded, overwhelmed. But it’s a bunch of warriors that are aligned in a common purpose: PROTECT EACH OTHER’S SIX. If there’s a crack or a gap in the wall, then everyone is in deep doo doo.

To no one’s surprise, the guys in F3 have differences. We have our differences in Faith, Politics, what kind of workouts we want to do out here, and maybe even differences in how we think F3 should operate. That’s fine! But how do we keep locking shields if the guy next to us is of a different political party? Religion? If he has way more hair and is better looking than the rest of us (thanks guys… you know who you are…)? It comes down to RESPECT for your brother, who’s out here trying to get 1% better, just like you are. When we’re out here, we lay our differences aside. When we’re out here, I’m continually trying to figure out ways to better serve you so that you can serve others. This requires that we keep that wall tight. NO GAPS IN THAT WALL. And I hope we all have that mindset. But whatever differences we have can be overcome with Grace and empathy and understanding