F3 Knoxville

Author: BackBlasts

[juco-rush] There is no I in sprint

AO: juco-rush
Q: Cheap Ride
PAX: Tooth Fairy, Erector, Trash Panda (JUCO), Butterknife, Shrubbery
FNGs: None
COUNT: 6
WARMUP: 1.5 to track

THE THANG: 3 sets of three :15 sprints
~300m recovery between each, ~700m recovery between sets

MARY: 1.5 from track

ANNOUNCEMENTS: JUCO

COT: JUCO

[the-pulpit] A Game of Chance

AO: the-pulpit
Q: Sawdust
PAX: Neon, Trojan, Betty, Ike, Smoked Pickle, Voodoo, @Tricycle
FNGs: None
COUNT: 8
WARMUP:
– Betty, Smoked Pickle & Sawdust did a :pre-ruck: for 1.6 miles before we started.
– SSH started, but shifted to Motivators
– Tempo Merkins
– Cherry Pickers
– Windmills
– Awkward Rockettes (Bunny-style)
– Tie-Fighters
– X-Wings
– Burpees (5 because the PAX didn’t agree when the Q asked if everyone was warm)

THE THANG:
– Ran over to the Gridiron for a Route 66 on Merkins
– Ran to the top of the Fieldhouse Turf to start our game of Chance.
– The PAX were divided into two teams. One team would work a list of exercises and then stack a cone when the list was complete. The other team would run to a location based on the roll of the :game_die: . When the running team returned, the exercise team would stop on their list and roll the :game_die: to find out where they would run. The first run team would start the exercises while the other team ran. The second run team would return to the exercise list where they left off and repeat the cycle for 4 total rounds of exercises, or until the Q called to recover.
– The Exercise List:
– 10 – Burpees
– 15 – Seal Jacks (4 – Count)
– 20 – LBCs (4 – Count)
– 15 – Peter Parkers (4 – Ct)
– 10 – Sumo Squats (4 – Count)
– 15 – Hello Dollys (4 – Ct)
– 20 – Merkins
– 15 – V-Ups
– 10 – Lt. Dans
– 15 – Gas Pumpers
– 20 – Side Crunches (10 EA)
– 15 – Boxcutters (4 – Count)
– The Run List
1. Stairs, stairs & more stairs
2. All rise in the Courts
3. Where is the flag?
4. Don’t sit on the benches
5. Up, Up & Away to the top
6. Tap the ram

MARY: No time for her.

ANNOUNCEMENTS: One team did get a lot of bad rolls of the :game_die:. So unless you’re really needing “5” at the Craps table, you might need to stick to cards.

COT: Reject passivity. In the beginning Adam failed to stand up for Eve which caused the serpent to tempt us in the beginning. We as HIMs should stand up for what we know to be right, do not stand idly by, but follow the path He has laid for us.

The Quacken 500

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, Frizzles, Wedding Singer, Nadal
FNGs: None
COUNT: 5
WARMUP:
Warmup stuff
Mosey to Friday Morning Lights, a favorite parking lot for exercise
Q forgets coupons, so mosey back to get those

THE THANG:
Get to 500 “points”
1 lap around the church = 100 points (probably too many)
Each of these reps = 1 point
25 burpees
25 merkins
25 curls
25 rows
25 squats with coupon
25 thrusters
25 flutter kicks, 4 count
25 get ups
= 300 points
+200 more reps of your choosing
= 500

MARY:
PAX hold plank spaced about 5′ apart in a line. First PAX bear crawls under 2nd PAX, jumps over 3rd, etc until reaching the end of the line. 2nd PAX repeats the process.

Q almost busted it on his 1st jump over Frizzles

ANNOUNCEMENTS:
F3 in the Nude coming up
Dragon Boat races to benefit KARM

COT:
We only get one 6/5/2024! How will you use it?

“The way you spend your days is the way you spend your life.”

Spend 6/5/2024 intentionally, giving grace, serving others, reconciling quickly when possible, and don’t presume that we will get another one.

[bluegrass-pm-otb] The first Bluegrass Killer hot workout!

AO: bluegrass-pm-otb
Q: Pusher
PAX: Brick, The Situation, High Heels, Steam, Flashback, OnStar, Down Under, Lightweight, Glamper, Pele (Jon Lindberg), Fingerlicking
FNGs: 1 Fingerlicking
COUNT: 12.
WARMUP:The motivator x 5 , arm blasters x 10, slow tempo squat x 10, Merkins, Trunk twist

THE THANG: Run through the track with 4 stops (5 reps)
1st set: Merkins, Diamond Merkins, Wide Merkins
2nd set: Flutter Kicks, hello dollys, bigboy
3rd set: Jump Squats, squats, Apollo oh no speed skates

Mosey to rd
10 reps 2 stations up and down the rd. 10 merkins, dry docks, shoulder tap 3 laps

Mosey to benches and 7s of step up and Dips

Walk to the playground hang tight stretching shoulders.

Mosey to the front of the School (tables) Sevens incline Merkins, Squats, Then anothnset of Dips and squats.

Go to the corner of the school and feet against the wall or back against the wall and hold for 20 secs, squats x 10 , Rocky Balboa.
And Final push mosey to the Flag. :punch: :punch: :punch:

ANNOUNCEMENTS: launching of Bluegrass AO

COT: Be the leader and helping others for their weakness.

Field of Dreams

AO: brickyard
Q: Gordie
PAX: Herbie, Bail Bonds, Biohazard (Jay Shepherd), Gmail
FNGs: None
COUNT: 5
WARMUP:
10 SSH
10 Tempo Squats
10 Imperial Walkers
15 Overhead Claps
10 Little arm circles (forward/backers)
Little of this/that
10 Windmills

THE THANG:
Countdowns – Merkins and Squats. Run from sideline to sideline on FB field. Run to the other sideline, do 10 Merkins. Run back & do 10 squats. Run back do 9 merkins. Run to the other side and do 9 squats, etc.

Run to center of field at the 50 for 4 corners.
Buy in = 5 burpees (thanks Gmail!)
4 corners:
10 Carolina Dry Docks
20 Big Boys
30 Mountain Climbers (2-count)
40 Monkey Humpers

Between each corner, 10 Bonnie Blairs in the middle
Next round:
10 Diamond Merkins
20 Freddie Mercuries (2-count)
30 Plank Jacks
40 LBC’s

Between each corner, 10 Bobby Hurleys in the middle
Buy out = 5 burpees
Ran up and down bleachers on our way to the wall.
15 Mike Tysons IC
Run to front of school for 20 calf raises on steps
To the planters for 11’s:
Step ups and Incline merkins

MARY:
Captain Thors

ANNOUNCEMENTS:
Prayed for Appleseed’s future 2.0, VBS this week and the Devona’s family (she passed Sat)

COT:
Transactional vs. Transformational
Bottom line; We live in a transactional world, but our relationships shouldn’t be. Becoming more Christlike is Transformation may our hearts and relationships be transformed so we serve without expecting anything in return.