F3 Knoxville

Author: Tank

Christian, Husband to Holly, Father to Foster, Megan, William and Molly, from Knoxville, UT grad, Bearden grad, Pre-School grad

Can we do this without a GPS

THE SCENE:  drizzle in the air. Perfect temp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH,  tempo Merkins, cherry pickers, Rockettes.
THA-THANG we started off with doing a couple of laps around the track and up the hill stopping at six  different locations to do 10 Merkins, 20 drydocks, and 30 squats. At each lap we stopped and did 10 pull-ups at the playground. After that, We did a lap and landed at the tennis court. Five stations including: Merkens, drydocks, squat jumps, BBS, plank jacks. Keep doing exercises until Americans have reached 20 and then rotate. Two rotations. After that, we just moseyed around the park and stopped occasionally to do some exercises including pull-ups, dips, Merkens, dry docks, and squats.

MARY:
Flutters x30
COUNT-OFF & NAME-O-RAMA
5 pax, good to see Cavalier slumming it at the Equalizer
CIRCLE OF TRUST/BOM:
Be the same person you are at church and around F3 As you are with your old high school buddies. Change your environment, don’t adapt to your environment.
MOLESKIN:
We got to explore the equalizer today. Fun GPS designs
ANNOUNCEMENTS:

It’s Audible time in Tennessee

THE SCENE: Football season weathe, not really. Warm and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Typical warm up
THA-THANG:

too dark for original plan and “bull in the ring did not work out so we audibled

Mosey to bleachers: 7’s of box jumps and shoulder tap merkins

mosey to field 3: Bear crawl tag football. Using the soccer box on one end of the field, team 1 has to get the ball across the line before team 2 tags them. Switch and repeat.

Did some sprints.

Mosey to field 2: two teams. suicides on lines. Pitching the ball at least once per line to a teammate.  If dropped all must run back  to start and then go back to where they were before drop. All must pitch and catch the ball.

did some more sprints. Alternated bear crawls and sprints at each cone for full length of field.

Mosey to field 1, split into two teams. One team at one end one at the other. Team must complete a +-20 yard pass to a sprinting receiver while team does merkins.  If ball is caught player returns to team and QB goes to receiver and teammate goes to QB. Once all have caught pass, move to mid field. (If dropped, receiver runs back to end line and goes out again) 2nd pass jump squats,sprint to midfield repeat with  Merkins and jump squatS. First team to get all caught and sprints back to start wins

MARY: no time

COUNT-OFF & NAME-O-RAMA
12 pax including (not tagged Speedy Smurf and I FNG (Lightbrite)
CIRCLE OF TRUST/BOM:
“Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us,”
‭‭Hebrews‬ ‭12:1‬ ‭NIV‬‬

MOLESKIN:
Pretty much the whole queue was made up as we went along except The three main things were done, but out of order and I just threw in a bunch of sprints, sevens, and other weird  Things
ANNOUNCEMENTS:
TTTP,

Spacing is important

THE SCENE: Humid but cooler
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Rocketts, cherry pickers, Merkins
THA-THANG:
Run around Course (roughly 1/8 mile)  stopping at cones (6) to do exercise. Change exercise after each lap. Exercises were:

  • 20 Merkins
  • 20 plank jacks
  • 5 burpees
  • 30 dry docks

Mosey to lower lot and do side lunges with jumping 180 from one end to the other.

Mosey back up top to do another lap of 1/2 20 4-Ct LBCs and 1/2 20 4ct flutters
MARY:
No time for that mess
COUNT-OFF & NAME-O-RAMA
6
CIRCLE OF TRUST/BOM:

Get to Know the Taste of Love (pulled from a MS devotion)

God, seeing what was happening on Earth, sends, as an act of love, His Son on a rescue mission to stop further deformation and to renew our likeness to God. Jesus Christ came to Earth to save people, to show us God’s love, and to show us how we should live to please God. He presents us our destiny and shows how this destiny will be fulfilled.

Christ came to this world because the Father wanted to be reconciled with humanity. God the Father wanted to fix the relationship we have with Him. He gave us the example of love. He wants us to trust Him and come to Him with no fear or dread.

The passage from the Gospel of Luke shows the picture of God that is dearest to me. This story shows God who is not a heartless judge, but a loving father. He is the Father that can feel sadness, joy, and who can be deeply moved. I can imagine how happy the father in this story was when he finally met his younger son! He was full of emotions! Before this meeting, the father was probably worried sick. He was wondering what was going on with his son. There were no mobile phones, so the son couldn’t call or text: “Hi dad! I’m in Jerusalem. Things are going great.” There was no Facebook or messenger (I know it’s hard to believe). There were no highways that could be used to travel quickly and visit your family. However, there was continuing uncertainty. That is why, when the father saw the son (even though the son looked nothing like the kid he used to be), he was delirious with joy! The moment he saw his son, he didn’t wait for his son to come to him. Instead, he ran toward the son and embraced him. The son, probably with tears in his eyes said: “Father, I have sinned against heaven and against you. I am no longer worthy to be called your son.” And what does the father do? He gives him presents! He doesn’t reproach his son; he is just happy that his son is safe. He accepts him back and forgets everything that has happened.

It’s exactly the same with you! It doesn’t matter what you’ve done, it doesn’t matter how dirty you feel. God loves you! You have the gift of God’s love. Do you know it?

MOLESKIN:
I believe the cone were too clustered when you do 60 Merkins in 20yds. Dry docks were not fun either.
ANNOUNCEMENTS

Rabid Foxes are after Tank

THE SCENE: Nice summer morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Rockettes, Merkins, shoulder burners and stretching
THA-THANG:
Mosey long way around track and up to the splash pad parking lot for some Kraken. Do exercise and qty then run lap around perimeter. (50yds) after completing 4 exercises do 2 laps, after completing a full round run down to the playground and touch something.

1) 25 Merkins
2) 10 burpees
3) 30 squats
4) 20 OH press 35lbs 20 curls
5) CMU Farmers carry to center and back x2
6) bear crawl to center and back
7) SSH X30 (4-count)
8) 50 LBCs

After a while do Bernie Sanders around the perimeter.

about halfway into it, we took a break and ran 5 25yd sprints to get the body out of routine.

Ran down to lower lot and did one merkin at each parking line (15?)

MARY:
American Flag inspired me to do 50 flutter kicks
COUNT-OFF & NAME-O-RAMA
5 pax
CIRCLE OF TRUST/BOM:
God gives us our lives to make a difference. Although we I think we’re not worthy, he has created us to do great things. Example of a bar of iron not costing much in its simplest form, but when it is changed into paper clips, surgical needles,  Spring is for watches, that little bit of iron is priceless. Challenge yourself daily to take what God gave you and use it for building his kingdom.  Prayers for our wives and friends going through cancer
MOLESKIN:
I (Tank) Found out that a simple fox looking at me coupled with a light going off makes me freak out. I thought he was coming after me!, Also depending on the context, “run down to the playground and touch something” can get you in a lot of trouble.
ANNOUNCEMENTS:
Coffeeteria on Thursday at the dog pound

HARDSHIP HILL III 4/18/20

We have a date!

April 18th 2020 will be the date for the third annual F3 lead Hardship Hill Team Obstacle Course Race to benefit Operation Enduring Warrior.

The third installment of this challenging race will have all new, bigger, better, and muddier obstacles as well as new divisions to compete in. A solo division, teen division, and possibly team size divisions.

Each F3 Knoxville AO will be assigned the duties of developing, building and installing one incredible obstacle on the course. The bigger and tougher the better! Which AO will have the best one??? We shall see. An award will go to the AO with the best obstacle.

We are also planning a more festive environment surrounding the race with an after party on the lake with a live band and food. It’s going to big!

What we need from you is to spread the word, recruit people to participate and get sponsors to be a part of this event for our nations wounded veterans.

See you in April!!!