F3 Knoxville

Back up plans in the rain

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AO: shamrock
Q: slappy
PAX: Waxjob, Crawlspace, Anchorman, Eliza, Stitch, Squatter, Toretto
FNGs: None
COUNT: 8
WARMUP:

THE THANG:
It was raining so we sheltered at the church entrance. We did a Dora style workout. One partner did flipped back and forth between two exercises doing 10 at a time while the other partner took a lap around the covered areas. We listened to the pirates of the Caribbean soundtrack in anticipation of Escape from Hawaii Ridge.

MARY:

ANNOUNCEMENTS:
Do your backblast!

COT:
We contemplated the verse affixed to the statue at the front of the school…

““Come to me, all you who are weary and burdened, and I will give you rest. Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls. For my yoke is easy and my burden is light.””
‭‭Matthew‬ ‭11‬:‭28‬-‭30‬ ‭NIV‬‬
bible.com/bible/111/mat.11.28-29.NIV

Plus 1

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AO: dogpound
Q: Lightweight
PAX: Madoff, Nixon, Mahoney, Earmuffs (Dan Studt), Waxjob, Einstein
FNGs: None
COUNT: 7
WARMUP:
We did
THE THANG:
A ladder of sorts
1 wmd
2 flamingos
3 imp. Walkers
4 Flutters
5 CPR
6 dia. Merk.
7 lunges
8 bbs
9 thrusters
10 burpees

Add a lap each round

MARY:
No time

ANNOUNCEMENTS:
Egg hunt at the the-farm
COT:
Taxes are taxing

Ultimate Frisbe

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AO: the-project
Q: Biohack
PAX: Biohack, Ocho, flyball, Baby Face, Tom Tom, Tomb Raider
FNGs: None
COUNT: 6
WARMUP:
-Projectivator
-Tempo squats
-Tempo merkins
-Cherry pickers
-Calf stretch

THE THANG:

Ultimate Frisbee game. Everyone does a burpee on every turn over. When someone scores, they chose a heavy exercise and number of reps.

MARY:

ANNOUNCEMENTS:
Leadership Summit
Hardship Hill

COT:
Hardship Hill is a race that is fun and good for F3, but today I want to remind us all why we actually do it.

Hardship Hill raises money for Operation Enduring Warrior that supports combat disabled veterans. They come to the race from out of state and bring a team. Some of the veterans they serve will share their testimonies that are incredible.

Then, their able bodied team members will run the race in a Pro Mask (gas mask) that severely restricts their airflow and makes the task much harder. They do this to show us the hardships that our veterans deal with even if those wounds are invisible.

If you can’t attend the race, but want to support OEW, you can donate to them here: enduringwarrior.networkforgood.com/projects/114843-main-website-page

1000 Reps

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AO: asylum-am
Q: Cat Gut (Mike Davis)
PAX: Matlock (Bill Maddox), Double Wide, Cinco (Scott McGuire), Gibbler, Waffle House (Brady Greene), Cosmo 2, Kentucky, Hands, P3, Bunny, Cat Gut (Mike Davis), F3 Pluto ( Hugh Nystrom), Pac-man, Archie, Hot Tub, Techmo
FNGs: None
COUNT: 16
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

[the-pulpit] Come & See the Stations of the Cross

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AO: the-pulpit
Q: Sawdust
PAX: Betty, Rougarou, Voodoo, Ike, Kevin (Miss Piggie), Smoked Pickle, Jim Norris, Leland Robbins (Geiger)
FNGs: None
COUNT: 9
WARMUP:
– SSH (32 in memory of those lost at VT on this date in 2007)
– Stretch
– Tempo Merkins
– Tie-Fighters

THE THANG: This workout was a tour of the grounds with the 14 Stations of the Cross with Scripture, an AMRAP exercise, and taking turns carrying an 80-lb sand bag (in lieu of a cross)
1. Jesus is condemned to death – Peter Parkers
2. Jesus carries the cross – Merkins
3. Jesus falls for the first time – Burpees
4. Jesus meets his Mother – Big Boy Sit-Ups
5. Simon helps Jesus carry his cross – Sumo Squats
6. Veronica wipes the face of Jesus – V-Ups
7. Jesus falls a second time – Burpees
8. Jesus meets the women of Jerusalem – Hello Dolly
9. Jesus falls a third time – Burpees
10. Jesus is stripped of his garments – Froggy Squats
11. Jesus is nailed to the cross – T-Merkins
12. Jesus dies on the cross – Star Gazers
13. Jesus’ body is removed from the cross – Dips
14. Jesus is laid in the tomb – Low Plank

MARY: N/A

ANNOUNCEMENTS:
– Reviewed the worship calendar for this weekend at Grace
– Frozen Head CSAUSP 26-Apr-25
– Hardship Hill 17-May-25

COT: Essentially the whole workout was a BOM, but the final note to reflect on is that it is finished, but the story has not ended. Matthew 28:5-6 And the angel sed to the women, “Do not be afraid: for I know that you are looking for Jesus who has been crucified. He is not here, for He has risen, just as He said. Come [and], see the place where he was lying.”