F3 Knoxville

Author: BackBlasts

Cheese Grater

AO: shamrock
Q: slappy
PAX: Commission, Gringo, Smoked Pickle, Trojan, Skidmark, Stitch, Eliza, Oscar Meyer, Anchorman, Mermaid, Crawlspace
FNGs: None
COUNT: 14
(better late than never)
WARMUP:
– SSH
– Cherries
– Fat Guys
– Tempo Merkins

THE THANG:
– We ran a sneaky mile around the campus past the flag and ended up next to the Jesus statue.
– Starting at the statue we worked up the ladder. Each parking space (about 20) had an exercise written on a card. Run to the card do 10x of what the card says and run back to Jesus. At Jesus do 3 burpees. We did that for a round and flipped the cards over for the second round and did it again.
MARY:
– No Mary today. We ended perfectly.
ANNOUNCEMENTS:
– GTE
– Convergence
– Flag Handoff
– Hardship Hill
COT:
The Master’s was this weekend. I had a couple quotes to share.

“It’s difficult to excel at something you don’t truly enjoy.” – Jack Nicklaus

“Pursue what you love, what you are passionate about. Don’t let somebody else dictate your life’s path.” – Jack Nicklaus

After winning the 2022 Master’s Scottie Scheffler said,” It all goes back to my faith. The reason why I play golf it to glorify God and all that he’s done in my life and so for me my identity isn’t a golf score. All I am trying to do is glorify God and that’s why I’m in this position, so for me, it’s not about a golf score.”

Just Carl ‘n’ Me

AO: the-equalizer
Q: Stripped
PAX: Stripped
FNGs: None
COUNT: 1
I’m thankful today for the example of men like Snitch & Choir Boy—faithful & unafraid to put in the work, even by themselves.

Disclaimer was give while the Q wondered if he had misread the calendar.

SSH, Grady Corns, and Cherry Pickers to warm up then mosey to the tennis court pavalon. PAX couldn’t appreciate the weather from that location; used the second set to transition to flag circle and remained there until time was called.

True Tabata

Squats
Lunges
Calf Raises

Imperial Walker
Crunch
Flutter

Derkins
Dips
CDD

BOM was selected before the Q was aware of the attendance, but it may have something to offer the wider PAX audience.

[juco-rush] Ladder

AO: juco-rush
Q: Cheap Ride
PAX: Trash Panda (JUCO), Wanderer, Erector, Fetch, Wagon Wheel
FNGs: None
COUNT: 6
WARMUP: 1.5 mi to track

THE THANG: 100, 200, 400, 800, 1 mi, 800, 400, 200, 100
200 recovery btw each

MARY: 1.5 mi from track

ANNOUNCEMENTS: Thanks for handling the audible, adding the mile in between the 800s. Impressively done!

COT: See JUCO

DP 4/10/24

AO: dogpound
Q: Mayberry
PAX: La-Z-Boy (Zac Smith), Earmuffs (Dan Studt), Lightweight, Spicoli, Einstein
FNGs: None
COUNT: 6
WARMUP:
Some stuff

THE THANG:
-curls, OHP, tri press while slowsing to the base of Matterhorn

-7 rounds up Matterhorn with 5 pull ups at the bars, and 10,10,10 of merkins, squats, gas pumpers while holding weights

MARY:
Some more stuff
ANNOUNCEMENTS:

COT:

Prayers for LZB as his daughter gets her DL.

Bears Do Crawl In The Rain…

AO: juco
Q: Windex
PAX: Lt. Dan, Lil’ Spice, Guardrail
FNGs: None
COUNT: 4
WARMUP:
12 x SSH, BAC-F, BAC-B, Tennessee Rocking Chair, Tempo Squats
6 x Cherry Pickers

THE THANG:
Grab a CMU and take along for the ride, passing around as we go. Mosey to the other CMU pile. Grab 3 more CMU’s so no one feels left out. Hit nearest parking lot and do exercises in 2 opposite corners, running between each exercise to other corner.

Corner 1
30 x CMU Curls
30 x Squat Thrusters
30 x Dead Lifts
30 x CMU Curls

Corner 2
30 x Mountain Climbers
30 x Merkins
30 x Shoulder Taps
Last Man Planking

Return 3 CMU’s to pile and mosey up sophomore hill to the building.
Bear crawl up the ramp, Burpee x 1
Bear crawl up the ramp, Burpee x 2
Bear crawl up the ramp, Burpee x 3
Bear crawl up the ramp, Burpee x 4 and yes…
Bear crawl up the ramp, Burpee x 5

MARY:
No one’s got time for her…

ANNOUNCEMENTS:
GTE, Hardship Hill, start talking about a possible JUCO event (workout and bbq :man-shrugging:) to get more Hardin Valley men out in the gloom.

COT:
1 Peter 4:9-10
Show hospitality to one another without grumbling. As each has received a gift, use it to serve one another, as good stewards of God’s varied grace:

One of the things I enjoy most is playing drums on our worship team at church. I consider it a joy and a privilege to help lead God’s people in worshipping our creator.

Challenge: Find somewhere to serve at your church if you are not already. There is something for everyone, and you never know how you may impact someone’s entire day, week, month or year just by being there.