F3 Knoxville

Author: BackBlasts

Pavilon Doghouse Beatdown

AO: asylum-am
Q: P3
PAX: Matlock (Bill Maddox), Cinco (Scott McGuire), Woodpecker, TRC/Crab legs, Grandslam, Cat Gut (Mike Davis), Cosmo 2, Sawdust, Hands, Rainbow, Pac-man, Double Wide, Charmin (John Willis), Bunny, Breaststroke (Will Duncan), Techmo, Ghostbusters
FNGs: None
COUNT: 18
WARMUP:

5 Burpees

5 Cherry Pickers

20 SSH

Carltons / Front swings / Michael Phelps

Front Arm Stretch / Triceps Stretch

Runners stretch (knee up/ knee down)

15 Squat Jumps

Tie Fighters

5 Down / Up Dog

THE THANG:

3 Rounds:

10 Table Rows
20 Merkins
20 Squats

– Lunge around the Pavilon

3 Rounds:

10 burpees
20 Big Boy Sit-ups

– Lunge around the Pavilon

3 Rounds (w/cmu):

10 Thrusters
20 Lawn Mowers (10each)

– Lunge around the Pavilon

3 Rounds:

15 Carolina Dry Docks
30 Hello Dollies (Single Count)

– Lunge around the Pavilon

3 Rounds:

15 Curls
15 Presses

– Lunge around the Pavilon

MARY: Very brief plank hold

ANNOUNCEMENTS:

Convergence next weekend!
Food drive this week. Bring food to P3 or Venmo and I will buy at the store when we go.

COT:

Grateful for every positive circle of influence. Thanks be to God for all of the great people in my life. They rub off on me, and ultimately rub off on my kids. I pray that I make good use of this and help my kids to be the good people this world needs. Happy Birthday Jake, and Happy Birthday TRC/Crab legs!

Thunderdome Circles

AO: dogpound
Q: Mayberry
PAX: I-Beam, Lightweight, Earmuffs (Dan Studt), Waxjob
FNGs: None
COUNT: 5
WARMUP:
Some stuff
THE THANG:
Some circles in Thunderdome
MARY:
N/A
ANNOUNCEMENTS:
N/A
COT:
Prayers for Waxjob’s daughter

n/a

AO: brickyard
Q: Gmail
PAX: Spellcheck, Bail Bonds, Biohazard (Jay Shepherd), Lizzy, Simmons, Gordie, fast-n-easy (Nate Votta)
FNGs: None
COUNT: 8
WARMUP:
SSHTempo MerkinsTie Fighters-Arm Circles
toy soldiers
THE THANG:
Mosey to the Field
Travel perimeter facing same way, at each corner perform the following exercises:- 40* Merkins- 30* Bobby Hurleys
– 20* Reverse Lunges
– 10* Burpees
Random until 6 is up, repeat X 2 , then half

Mosey to the Bleachers
11’sIrkens and squats

50yrd Lunge to Flag
MARY:
Flutter Kicks
LBCsAust. Snow Angels
SuppermansLight stretching (oyo)
ANNOUNCEMENTS:
New Nant’an – Mermaid hand off at the next convergence – Asylum April 27th
Canned Food drive through 26th – Pointman?
Quaken Shovelflag handoff on Monday 22nd
Hardship Hill – May 27th
COT:
Matthew Ch 13
18 “Listen then to what the parable of the sower means: 19 When anyone hears the message about the kingdom and does not understand it, the evil one comes and snatches away what was sown in their heart. This is the seed sown along the path. 20 The seed falling on rocky ground refers to someone who hears the word and at once receives it with joy. 21 But since they have no root, they last only a short time. When trouble or persecution comes because of the word, they quickly fall away. 22 The seed falling among the thorns refers to someone who hears the word, but the worries of this life and the deceitfulness of wealth choke the word, making it unfruitful. 23 But the seed falling on good soil refers to someone who hears the word and understands it. This is the one who produces a crop, yielding a hundred, sixty or thirty times what was sown.”
May we pray that our hearts are good soil.

Slap City Sasparilly

AO: shamruck
Q: slappy
PAX: Eliza, Fabio (Joe Hamilton), Dumpster Dive, Stripped, Blindside, The Situation
FNGs: None
COUNT: 7
WARMUP:
We said hi

THE THANG:
Took a historical site tour through old Gulf Park. We crossed Dutchtown and walked through CAK. Came back out on Dutchtown crossed Cedar bluff and went the back way into Shamruck via Weigel’s hill.

MARY:
Little bit of a stretch

ANNOUNCEMENTS:
GTE

COT:
Try encouraging someone. More of this is needed. If men like us don’t, who will?

Wholehearted half touch

AO: juco
Q: Guardrail
PAX: Median, Wanderer, Windex, Love Shaq
FNGs: None
COUNT: 5
WARMUP:
Usual, ssh, Moroccan night clubs, Thai fighters, mountain climbers
THE THANG:
Long was to cmu pile with some dips on the way. Carry a cmu up the hill, 3 times.
4 corners of the fitness center. Partner up, collectively get to the#
“Corner” 1: 50 leg lifts, holding your partners back from swinging too much
2: 100 cmu squat and pass (with an odd number this turned into an awkward circle of bonding
3:150 merkins including at least 10 partner dirkins- hold his feet.
4: 200 flutter kicks
Sprint the short edge of the soccer field. Bear crawl down the ramp past the building finish with 10 pull-ups.
Them to it again.
MARY:
More dips, step ups, Freddy, heels to heaven, LBC, one get up.
ANNOUNCEMENTS:
Canned food drive, convergence Saturday 27th at 6:30 a.m. at asylum.
COT:
Thank you for working out wholeheartedly. Whole heart is our goal. It’s what we admire. consider your heroes. One: have heroes. They motivate us. Two: they gave their all and the best example of this is Jesus who gave even his life to have a relationship with you. Jeremiah 29:13 says: you will seek me and find me when you seek me with all your heart.
My challenge to you today is to give your whole heart and what the Lord has for you to do.