F3 Knoxville

Author: BackBlasts

[the-pulpit] Sleds

AO: the-pulpit
Q: Voodoo
PAX: Betty, Leland Robbins (Geiger), Smoked Pickle, Ike, Rougarou
FNGs: None
COUNT: 6
WARMUP:
Jog down the parking lot so that we could lay on dry ground and stretch.

THE THANG:
On the turf in front of fieldhouse. We completed ~4 rounds of this circuit
– backward sled pull (served as timer)
– standing side crunches
– Swing
– Split squats
– Alternating merkins
– Toe touches
– Sled push

Took a break after three rounds for a best of three sled race.

MARY:
Time for a few fan favorites and also a couple new ones introduced by Leland Robbins (Geiger) and Rougarou

COT:
Shared an encounter I had yesterday with a stranger. They saw me playing with my kids in our neighborhood and took a moment to tell me I was going a great job. The person didn’t have a father in their life.

His simple, kind gesture made an impact on me. And hopefully serves as a reminder of how much a nice word can be impactful to others

[lostpearls] Forgive me cards

AO: lostpearls
Q: Biohack
PAX: Borg, Mathlete, Bail Bonds, Biohack, flyball, Mooch, Papa Lock
FNGs: None
COUNT: 7
WARMUP:
-Projectivator
-Tempo Squats
-Hairy Rocketts
-Tempo Merkins

THE THANG:
Take turns flipping a card and do reps for the number on the card.
-Clubs: Big Boys
-Spakes: Squats
-Diamonds: Diamond Merkins
-Hearts: Box Cutters

After each time around the circle, follow the Q on a job and do either Dry Docks or Burpees depending on his whimsy.

MARY:

ANNOUNCEMENTS:
-Hardship Hill this Saturday!!!

COT:
This morning I tried very hard to find something to share, but nothing came to me. Instead, God told me to share what was on my heart. I said “No, I’ll find something else.” I did not find something else and again God told me to share what was on my heart.

Reluctantly, I complied. My heart has been convicted with unforgiveness. I have been holding onto a grudge for years against somebody who hurt me. It’s like taking poison myself and hoping that person would die. It’s ridiculous in its illogic.

I hope my conviction by the Holy Spirit may also be encouraging to my brothers at F3. May we all forgive as He forgave.

Crazy 48’s

AO: asylum-am
Q: Hands
PAX: TRC/Crab legs, Cinco (Scott McGuire), Bunny, Double Wide, Fabio (Joe Hamilton), Hands, P3, Waffle House (Brady Greene), Newton
FNGs: None
COUNT: 9
WARMUP: usual Hands warmup

THE THANG: Crazy 48’s with Freddie Mercury, monkey humpers, Merkins, jump squats, high knees and burpees

MARY: she drove by but didn’t stop

ANNOUNCEMENTS: Book club starting soon Fridays after the Q.

COT: Stay close to the good shepherd, don’t wander off.

Keep moving

AO: juco
Q: Dart Gun
PAX: Love Shaq, Ike, Chuck Munsey, Frenchie, Dart Gun, Fetch, Pelican, Lt. Dan, Starlink, Who’s Todd
FNGs: 1 Who’s Todd
COUNT: 10
WARMUP:
10-Moroccan Night Club IC
10- Grady Corn IC
10-Harry Rocket IC
8-Demotivators IC

Mosey with a weave to sophomore hill
THE THANG:
Sophomore hill – 2 rounds
Four corners
5 burpees then Bernie up
10 each side offset merkins then side shuffle
15 squat jacks then mosey
20 diamond merkins then side shuffle

Mosey to the PUB
Get in 5-10

Stadium hill
15-Thrusters
Bear crawl up
10-Tempo Merkins
Heavy toe merkins as we wait for the six
Repeat

Coupon curls – on the up

Mosey to the low courtyard wall
20-hop overs with hands on the wall
20- step ups
20-four mountain climbers
20-hop overs with hands on the wall

Back to the flag
MARY:
15-pickle pounders IC
15-American HammersIC
15-Drunken Dolly’s IC
15-Flutter KicksIC
ANNOUNCEMENTS:
Hardship Hill
COT:
Thinking back to the beginning of the year, we had a lot of thoughts on intentionality and focus. How’s that working out for everybody?

Do you find yourself drifting or spending too much time getting caught up in things on your phone? Are you spending dedicated moments with your kids or your spouse or your family?

I constantly think about these things in an effort to show up. As we talked about through the work out, showing up can be the first big hurdle to get through. Your kids or the other person will see that first before any other action that you do.

Verse of the day in the Bible app talks about servant leadership and giving back to others.

Ruck through Farragut

AO: the-farm
Q: Gibbler
PAX: Waxjob, Bartman, I-Beam, Monstar, @Mayberry
FNGs: None
COUNT: 6
WARMUP: none

THE THANG: Ruck

MARY: none

ANNOUNCEMENTS:

COT: lots of time to talk about life