F3 Knoxville

Author: BackBlasts

Ghostbusters

AO: the-project
Q: Tom Tom
PAX: Biohack, Flying Dutchman, Munge, Mathlete, Ocho, OBrother, Tuba (Dylan Cox)
FNGs: None
COUNT: 8
WARMUP:
15-counts in cadence
Tempo squats
Tempo merkins
Projectivators
-> Cherry pickers

THE THANG:
Grab a block and go to the track where there are 24 stops around the 1/4-mile loop. Each stop has a “Ghostbusters” trivia question and an exercise.
Pair up and start at a pole (space each pair out)
Do exercise then try question
Wrong = move 1 space; right = move 2 spaces
2nd time at spot do 2 sets
Can anyone complete 2 laps?

The stations:
10 thrusters
20 Good Mornings
20 curls
15 lunges each leg
20 big boys
20 tricep extensions
20 squats
5 blockies
20 derkins
20 Freddie Mercurys
20 overhead press
20 American Hammers
5 urkie durkies
20 CMU swings
20 LBCs
10 thrusters
20 Good Mornings
15 lunges each leg
20 curls
20 squats
20 tricep extensions
20 Flutter kicks
5 blockies
20 goblet squats

COT:
Romans 8:1-2
There is therefore now no condemnation for those who are in Christ Jesus.
For the law of the Spirit of life has set you free in Christ Jesus from the law of sin and death.

If you have accepted the gift of faith in Jesus.
If you have chosen to follow Him.
You are no longer condemned.
The world can tell you suck.
The devil can remind you of everything you’ve ever done.
But you are forgiven.

John 5:24
Truly, truly, I say to you, whoever hears my word and believes him who sent me has eternal life. He does not come into judgment, but has passed from death to life.

Jesus has placed the Holy Spirit in you.
You are no longer under the law, but under grace.
You are no longer a slave to sin.
Your setbacks and your stumbles are part of your sanctification, for God will take that evil and use it for good.

You are free to do good.
You are empowered by the Spirit to do what you could not do in your old flesh.

Rejoice, my brothers. You are free.
You are not fatherless. You will never be abandoned. You will never be condemned.
Jesus took every punishment you deserve so that you are free to be the man He made you to be.

So go live it.

Easy ruck

AO: shamruck
Q: Lizzy
PAX: Dumpster Dive, Honeydew, Mermaid
FNGs: None
COUNT: 4
WARMUP:

THE THANG:

We walked 3 miles. :muscle:

MARY:

ANNOUNCEMENTS:
Marine Corps mud run 8/31. I’m taking donations of cases of water for the event

COT:

Farming with a blue falcon

AO: the-farm
Q: Lightweight
PAX: Aladdin, Choir Boy
FNGs: None
COUNT: 3
WARMUP:
We warmed up and added some stretching
THE THANG:
Mosey around Bb court.
Run to the Tanning bed and grab a workout to place at a cone.
Suicide lanes with exercises at each cone (4)
Pax builds the adventure. Each Pax goes through all three lanes then grabs new exercises. Some variation of the following:
Merkins
Werkins
💎 merkins
WMD
Burpees
Inch worm merkins
Bbs
Ssh
Iron Mikes
Freddy mercury’s
Mountain climbers
Squats

MARY:
American hammers
Lbc’s
V-ups
ANNOUNCEMENTS:
Dad camp
COT:
A reflection of what we bring into our life and what our family sees.

[the-pulpit] A Ladder to the Pulpit

AO: the-pulpit
Q: Sawdust
PAX: Neon, Smoked Pickle, Betty, Ike, Leland Robbins (Geiger), Chuck
FNGs: None
COUNT: 7
WARMUP:
– :pre-ruck: of 1.4 miles by Smoked Pickle, Betty & Sawdust
– Mosey down to the South Endzone
– SSH
– Plank Stretching
– Tempo Merkins
– Cherry Pickers
– Windmills
– Rockettes
– Tie-Fighters
– X-Wings
– 100 Yards of Leg Fun for the Cameras
– Burpees in 5 rep segments until the PAX admitted to being warmed up

THE THANG:
– Four (4) Station Circuit for a Ladder Workout Using Pictionary:
– Station 1:
– Sumo Squats
– X-Factors
– Big Boys
– Wild Card – Bearpees to Next Station
– Station 2:
– Freddie Mercury
– Hello Dolly
– Froggy Squats
– Station 3:
– Gas Pumpers
– Carolina Dry Docks
– Pickle Pounders
– Station 4:
– Iron Mikes
– Lt. Dans
– Jungle Bois
– Rinse & Repeat, Adding an Exercise Each Time

MARY:
– No Time for Her

ANNOUNCEMENTS:
– F3 Dad Camp
– Adding Monday Mornings to the-pulpit Meetings

COT:
– Reviewed Romans 12:4-6 to note that we (HIMs) are all the many parts of the body with varying strengths & gifts given by grace. Reviewed some stats on Canadian Geese to show their team work as a gaggle. We as HIMs need to use our gifts to lead others, regardless of our station, to serve the Lord as the body of followers of Christ.

Snagglicious

AO: shamrock
Q: Snaggletooth (Elijah Tafao)
PAX: Snaggletooth (Elijah Tafao), Anchorman, Mermaid, Eliza, Crawlspace, slappy, Stitch, skewer, Toretto
FNGs: None
COUNT: 9
WARMUP: Projectivator, Imperial Squawkers, Tempo Merkins/Mtn Climbers, LBAC, Cherry Pickers, stretches

THE THANG:
1. Mucho Chesto: 50/2 rounds with lap parking lot between
2. CMU: 20 each of calf raises, lunges, GM, kettle swings, OHP (2 rounds, lap parking lot between, rabbits hold heavy gore)
3. Heavy Dora: 50 blockees, 100 thrusters, 200 curls, 300 squats, partner farmer carry to tree and back, rabbits hold rifle

MARY: PAX Choice

ANNOUNCEMENTS:

COT: Several weeks ago, during Caveman’s COT you shared a health regimen that works really well for you: daily vitamin, creatine, magnesium, zinc, fish oil, ashwaganda, etc.

I Tim 4:8
“Keep yourself in training for a godly life. Physical exercise has some value, but spiritual exercise is valuable in every way, because it promises life both for the present and for the future.”

What spiritual exercises work really well for you?

How can you be as intentional with your spiritual fitness as you are with your physical fitness?

How can you be as intentional with your relationship with God as you are with your other most important relationships?