F3 Knoxville

Author: BackBlasts

[the-pulpit] Get the Goop Out – Before the Candy

AO: the-pulpit
Q: Sawdust
PAX: Ike, Rougarou, Smoked Pickle, Betty, Leland Robbins (Geiger)
FNGs: None
COUNT: 6
WARMUP:
– Smoked Pickle & Sawdust did a pre-ruck :pre-ruck: around campus for 1.85 miles
– SSH
– Tempo Merkins
– Stretching
– Cherry Pickers
– Windmills
– Rockettes
– Tie-Fighters
– X-Wings
– Burpees until the PAX expressed that we were Warm.

THE THANG:
– Phase I: Route 66 Work
– Route 66 on the football field by adding a Big Boy Sit Up every 10 yards from Endzone to Endzone
– Phase II: Battle Buddy Hill Work (BLIMPS)
– Burpee & Bear Crawl Up the Hill
– Lt. Dans & Lunges Up the Hill
– Imperial Squat Walkers & Inch Worms Up the Hill
– Monkey Humpers & Murder Bunnies Up the Hill
– Peter Parkers & Pogo Jumps Up the Hill
– Sumo Squats & Side Lunges Up the Hill
– Phase III: Battle Buddy Coupon Work While the Buddy Ran Around the Field House
– Curls
– WW III Big Boys
– Squat Thrusters
– ALPOs
– Triceps Extensions
– Wood Choppers

MARY:
– Sumo Squats for Time

ANNOUNCEMENTS:
– Sawdust announced that there would be a :shovelflag: hand off at the asylum-am on Friday (01-Nov-24)
– F3 Knoxville’s 9th Anniversary Convergence will be at the asylum-daybreak on 16-Nov-24.

COT: Being a Christian is Like Being a Pumpkin (See reply for the full details)

Live Or Die. Make Your Choice.

AO: juco
Q: Windex
PAX: Booster, Mailbox, Love Shaq, Wanderer, Guardrail, Windex, 0
FNGs: 1 0
COUNT: 6
WARMUP:
Cue the spooky music.
Side Straddle Chops
Witches Pot (stir the brew right and left)
Tennessee Electric Chair (add jump at the top)
6 Burpees
1 Pumpkin Carver (merkin, shoulder taps, merkin, knee taps, merkin, toe taps, merkin)

THE THANG:
Mosey to the CMU pile. One stays for Ghostbusters (blockie), others run up and do 2 burpee pull ups. Rotate until all have played.

When Thriller came on – 1st time – zombie bear crawl until the chorus, second time – zombie bear crawl through the chorus.

Mosey up sophomore hill. One stays for Freddy Kruegers (freddy mercury), other run across lot and do 1 pumpkin carver. Rotate until all have played.
Mosey to the lot below. Hit the light poles and make progress at each…1 burpee, 2 burpees, 3 burpees. 5 hello johnny’s (hello dolly), 10 hello johnny’s, 15 hello johnny’s. 5 imperial stalkers (imperial walkers), 10 imperial stalkers, 15 imperial stalkers.
10 squats.
Mosey towards flag.
10 monkey humpers.
To the flag.

MARY:
The Ring – circle up, hold a plank, roll an 8lb medicine ball across. Bear crawl to get it if doesn’t make it. Hold a squat, toss the 8lb medicine ball across. If it drops, 1 burpee for all. Russian twists with medicine ball, pass around. Done.

ANNOUNCEMENTS:
Brolympics on 11/16. Try to sign up by 11/9.

COT:
In the Bible, “dying to self” is a concept that refers to the act of setting aside one’s own wants and desires to follow Jesus and live a life that is centered on God.

The world has a very different concept of living. Just look over here at this, go ahead and get this, or do that. No one is going to know, no one is going to care. The world screams at us to (fill in the blank) and you’ll be happy. Just a little more…
If it makes you feel happy, do it.

It ultimately comes down to the fact that the enemy is working triple over
time to try and make us stumble. So stand fast and choose to wake up each day, take up your cross, and follow Jesus.

“For whoever wants to save their life will lose it, but whoever loses their life for me will save it. What good is it for someone to gain the whole world, and yet lose or forfeit their very self?”
‭‭Luke‬ ‭9‬:‭24‬-‭25‬

“I have been crucified with Christ and I no longer live, but Christ lives in me. The life I now live in the body, I live by faith in the Son of God, who loved me and gave himself for me.”
‭‭Galatians‬ ‭2‬:‭20‬

Back To Life
Bethel Music

Remember these lyrics:
“The enemy thought he had me, but Jesus said you are mine”

https://youtu.be/uQOa5g9nPaw?si=XAHRkZgHeXYL_ms-

Beware The Haunted Forest

AO: the-equalizer
Q: Bookman
PAX: Blindside, Bookman, Cheney, mouthwash (Mike), Smithers, Snowbird, Stripped
FNGs: None
COUNT: 7
WARMUP: SSHs, LBACs, Arm Stretches

THE THANG: ruck around the woods, PT was done but at no cadence or planned schedule. great mumblechatter, dodged spiders and bats. No ghouls or goblins found. But it was spoooooooooooooooooookkkkyyyyyyy.

MARY: stretched our skeletons

ANNOUNCEMENTS: 11/16 convergence

COT: prioritize the right things. Don’t look at what you’re sacrificing, look at what you put as your priority

Blimps at the Asylum

AO: asylum-am
Q: Sawdust
PAX: Backflow (Wesley Hunt), Snitch (Cory Beilharz ), TRC/Crab legs, Hands, Tropicana, Matlock (Bill Maddox), Waffle House (Brady Greene), P3, Pac-man, Grandslam
FNGs: None
COUNT: 11
WARMUP:
– SSH
– Tempo Merkins
– Stretching
– Tie-Fighters
– X-Wings

THE THANG:
– Phase I: Battle Buddy Up Baby Everest
– Burpees & Bear Crawl Up
– Lt. Dans & Lunges Up
– Imperial Squat Walkers & Inch Worms Up
– Mosey to the Round About with Burpee & Sumo Squat Stops
– Phase II: Round About Ab Work
– Pickle Pounders
– Flutter Kicks
– Box Cutters
– Hello Dollys
– Gas Pumpers
– Phase III: To Merkins Up To The Overlook
– Straight Ahead
– Toes Out
– Toes In
– Phase IV: Extended Route 66
– Add A Merkin at the Q’s Direction

MARY: Dante’s Core

ANNOUNCEMENTS:
– Plan for a 2nd F Lunch on 11/8. Details to come later.
– :shovelflag: hand off planned for 11/1.

COT: “Being a Christian is Like Being a Pumpkin” (See reply for word)

3 Ring Circus

AO: dogpound
Q: Bunches
PAX: Junk (Sam Yoakum), Lightweight, Einstein, La-Z-Boy (Zac Smith), Mayberry
FNGs: None
COUNT: 6
WARMUP:
SSH, Baby Arm Circles,1 fast Cherry Picker, Knoxville Cherry Pickers, Rockettes, Mozy to Thunder Dome

THE THANG:
Rotate through circles in groups, pick one exercise while the timer Runs
Circle 1 (Lunges, Squats, Calf Raises)
Circle 2 (Butterfly Kicks, LBS, Freddy Ms)
Circle 3 (Merkins, Derkins, Power T Merkin)
Dodgeball game (3x Burpee penalty)
MARY:
Plank, Incline Pickle Pounders
ANNOUNCEMENTS:
Bro-lympics is coming
COT:
Pobody’s Nerfect, try anyway