F3 Knoxville

Author: BackBlasts

Ruck Roulette

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, fast-n-easy (Nate Votta), Spellcheck
FNGs: None
COUNT: 4
WARMUP:
Ruck a lap around the park

THE THANG:
Ruck up to Gresham MS track, a fan fave
Ruck roulette – 1 exercise and rep count per PAX’s choice + 1 loop on the track
1. Fast – 10) 8 count man-makers IC with ruck
2. Spellcheck – 10) hand release merks IC
3. Z-Pack – 10) thrusters with ruck IC
4. FixerUpper – 3) bearcrawls up a hill, gingerly walk back down it

MARY:
Flutter kicks with ruck overhead – 4 count x 50
30 quick cadence, 20 slow cadence

ANNOUNCEMENTS:
Haw Ridge tonight, GTE in 22 days

COT:
1 Cor 15 again. Is Jesus really alive? It makes all the difference in the world. If not, I have spent a lot of time talking to no one in particular and should be pitied like someone who is unstable.

I’ve also lost out on chances to get the last word in, make myself look better than I really am, and denied my cravings for no reason. But if he is, then I know someone who has (or is) resurrection power, says he’ll be with me, and that all things will work for my good.

If so, then…

Vanity >>> purpose
Death >>> life
Despair >>> hope
Fleeting time >>> eternity
Sin >>> forgiveness
Brokenness >>> redemption
Failure >>> victory
Bondage >>> freedom
Darkness >>> light

GTE PT Test Training

AO: shamruck
Q: Steam
PAX: P3, Mermaid, Eliza, Humper ( Sam Hartness ), Lizzy
FNGs: None
COUNT: 6
THE THANG
– Run 1 lap around the school
– Ruck up — 1 lap around the school
– PT
– 25 Mountain Climbers (2ct)
– 10 hand-release merkins (4ct)
– 20 squats
– Rucks off PT
– 10 ruck swings
– 10 chest presses (on backs)
– 10 butterfly situps

ANNOUNCEMENTS
– EFHR this Friday
– GTE – just do it

COT
The Mystery of Time

”For everything there is a season, and a time for every matter under heaven:
– a time to be born, and a time to die;
– a time to plant, and a time to pluck up what is planted;
– a time to kill, and a time to heal;
– a time to break down, and a time to build up;
– a time to weep, and a time to laugh;
– a time to mourn, and a time to dance;
– a time to cast away stones, and a time to gather stones together;
– a time to embrace, and a time to refrain from embracing;
– a time to seek, and a time to lose; a time to keep, and a time to cast away;
– a time to tear, and a time to sew;
– a time to keep silence, and a time to speak;
– a time to love, and a time to hate;
– a time for war, and a time for peace.“
‭‭Ecclesiastes‬ ‭3‬:‭1‬-‭8‬ ‭ESV‬‬
bible.com/bible/59/ecc.3.1-8.ESV

“Three strikes and you are not out. There is always one more thing you can do.”
– Col. Hal Moore
– (As seen in the movie “We Were Soldiers”)

The Lillyhipper Workout!

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: Crawdad (Robbi Dickens), Doubtfire (Nick Bond), Pusher, Pele (Jon Lindberg), Steam, Drum Major, Lilydipper, Tenderfoot, Crash Dummy, Switchhitter (Tony), Abacus, Lizzy, Brick, Pac-man, Rooney(Carl Whipple)
FNGs: None
COUNT: 15
WARMUP:- 25 SSH, 4ct, IC
– 10 Twistees, 4 ct, IC
– Curly Stomps
– 10 Pteradactyls 4 ct IC forward/backward plus some BACs
– 10 Windmills, 4 ct IC

THE THANG:
OPTIONS: Do one, two, or three stations, pick one of the exercises, then run to Golf Course Road, and run back. Must run at least 3x.

STATIONS:
1. 30 Merkins/ Irkins /Diamond Merkins

2. 30 Rocky Balboas/ Iron Mikes/ Mountain Climbers

3. 30 BBS/ Leg Lifts/ Gas Pumps

4. 30 Carolina Dry Docks/ Shoulder Taps/ Bottle Openers

5. 30 Apollo Onos/ Monkey Humpers / Squats

6. 30 Flutter Kicks/ Bicycle Kicks/ Dead Bugs

7. 30 Jump Squats/ Froggy Jumps/ Star Jumps

8. 30 Grady Corns (4-ct)/ Seal Claps/ Overhead Caps

MARY: Flutter Kicks, American Hammers, Stretching with Pele

ANNOUNCEMENTS: Haw Ridge Tomorrow Night!

COT: Jeremiah chapter 18
www.bibleref.com/Jeremiah/18/Jeremiah-18-1.htmlhttps://www.bibleref.com/Jeremiah/18/Jeremiah-18-2.htmlhttps://www.bibleref.com/Jeremiah/18/Jeremiah-18-3.htmlhttps://www.bibleref.com/Jeremiah/18/Jer…
www.bibleref.com/Jeremiah/18/Jeremiah-18-5.htmlhttps://www.bibleref.com/Jeremiah/18/Jeremiah-18-6.html

A few weeks or months ago Lillydipper talked about the Potter’s house in his Word. And I remember at the end of it he prayed that the Lord would shape him into a form that was pleasing to the Heavenly Father.

But what good are shapes, even perfectly formed, if they don’t have a purpose? What good is a quill if it doesn’t have ink to write? Or a sweater that is perfect in shape but made out of gossamer thread that doesn’t keep you warm? I think a shape or form that is pleasing to our Lord’s eyes, would be someone that spreads joy and love, inspires others, sets an example that others can follow.

And if that’s the case, Then the Big Man Upstairs really knocked it out of the park when he formed good ol’ Lillydipper on that Potter’s Wheel up in the sky. How many times has he picked up the Q on short notice? Been an example of perseverance during his many… many… rehab stints? Kept us positive and amused with his stories? Inspired us with his Words?

I don’t claim to have any inside knowledge of the Sky Q’s ways, or thoughts… but I would bet my bottom dollar that when Lillydipper came off that potter’s wheel, instead of packing it back in a lump and trying again, the Lord nodded at his work, smiled and said: “Well… besides giving this fellow a bad hip… and a bad knee. And another bad knee. And a bad shoulder. And another bad hip. This one is not bad… not bad at all.”

F3-Opoly

AO: asylum-am
Q: Cinco (Scott McGuire)
PAX: P3, Fabio (Joe Hamilton), Matlock (Bill Maddox), Waffle House (Brady Greene), Pac-man, Rainbow, TRC/Crab legs, Cinco (Scott McGuire), Cat Gut (Mike Davis), Clipper (Ben McCurry), Love’s, Pizza Pizza , None
FNGs: 1 None
COUNT: 12
WARMUP: Side Stratal Hops / Stretching

THE THANG:

It was Cinco’s big Q. The tornados did not last. So we all met at the pavilion to see what would pass. Cinco had a fun game full of surprises! F3-Opoly was invented this day. With the roll of the dice the players all played. Each square was an exercise which required precision and glee. Matlock was there and PacMan too. Each player rolled to see what we would all do. Rainbow and Waffle House ran in circles a lot while P3 made us all realize most of us are older than snot! We all did Merkins and Superman’s, Table Rows and Squats, we even kept landing on a new exercise called Man Jacks! And finally Clipper landed on the Cinco Surprise!!! An Amazon gift card worth $25! So next time it rains and you think it’s all gloom. Just think of a limerick and know all is not doom.

MARY:

ANNOUNCEMENTS:

COT:

”The lot is cast into the lap; But the whole disposing thereof is of the LORD.“
‭‭Proverbs‬ ‭16‬:‭33‬ ‭KJV‬‬
bible.com/bible/1/pro.16.33.KJV

God is sovereign over human affairs, even in seemingly random or chance events.

[juco-rush] Berrywood Parfait

AO: juco-rush
Q: Trash Panda (JUCO)
PAX: Erector, Butterknife, Fetch, Wagon Wheel (John-Mark Chesney), Trash Panda (JUCO)
FNGs: None
COUNT: 5
WARMUP: small loop on campus to Berrywood Rd

THE THANG: run up hill, 5 sprints in cul de sac, run to back of neighborhood and 5 more sprints on longer cul de sac, mosey to campus

MARY:

ANNOUNCEMENTS: juco

COT: juco