F3 Knoxville

Total Eclipse of the Heart

AO: shamruck
Q: Mermaid
PAX: Fabio (Joe Hamilton), Honeydew, Polly, slappy, Scratch-off, Mermaid, Drano
FNGs: None
COUNT: 7
THE THANG:
We walked the CAK Old Faithful route, watched the eclipse, the clouds were too much to truly observe the reddish hue that was described. We had three dogs with us and almost had an encounter with two dogs off leash on Gulf Park Dr. It was an “exciting” 30 seconds. Those with dogs were working really hard to control them, and those without were working hard to prevent an issue. It got loud with 5 dogs talking to each other, and 7 men telling the dogs to cool it!
COT:
When you get angry, what kind of man do you want to be? Anger is an emotion, and how you handle your anger determines if you sin or not. When Jesus was in the temple, he grew angry. measured his response, and turned the tables. In times past, when I lose my temper, it has been far from measured. I see red, I punch a wall, I say things and use words that are abnormal. When you are “disrespected”, how are you going to respond? At work what kind of boss will you be, at home what kind of spouse or parent will you be? Will you become the person you hate, or will you take a breath and have a measured response? You are in control of your responses to triggers, and if you are not or cannot control your response, then you should consider asking for help. I once went to counseling for my angry responses, and there is no shame in self improvement.

[genesis] Officially official AO

AO: genesis
Q: Steam
PAX: Brick, Borg, Frizzles, Mermaid, Honeydew, Mr.May, Otis, Spellcheck
FNGs: None
COUNT: 9
WARMUP:
1. SSH: 12×4
2. Windmill: 6×4
3. BAC-F: 6×4
4. BAC-B: 6×4
5. Ruck Chin-Ups: 12×4
6. Ruck Curls: 12×4
7. Ruck presses: 12×4
8. Man-Makers (No ruck): 5×8

THE THANG:
Steam took first 30 minutes
Ruck to the base of Moto Hill
Back to the basics
– Get a battle buddy – push each other as we go up and down Moto Hill
– incline merkins at the bottom
– squats at the top
– 5 rounds: 25, 20, 15, 10, 5

Then Lizzy took last 30 minutes
At the bottom 4 corners workout with burpee sandbags complex, then 5 burpees, shuffle between corners

Continue rotation with deep sandbag squats
Bear crawl between corners

London bridge

Then burpee Indian Run

MARY:

ANNOUNCEMENTS:
Haw Ridge coming up

COT:
Much thanks to Steam for bringing back the rucking culture and restarting this ao a year and a half ago. This ao and the rucking culture wouldn’t be where it is without him.

My goal is to create a rucking culture similar to murfreesboro has with 100 guys across 5 aos

Undercover Brother

AO: shamrock
Q: Crawlspace
PAX: Crawlspace, Drano, Dumpster Dive, Flower Pot, Pool Boy, Stitch
FNGs: None
COUNT: 6
WARMUP:
1. Seal Claps (in cadence)
2. Big Arm Circles (in cadence fwd, bwd)
3. Hallelujah’s (in cadence)
4. Michael Phelps
5. Little of this/that
6. Some of these/those
7. Windmills (10 ic)
8. Inch worm to merkin (5 increasing rep count)
9. Staggered Merkins (10)
10. Dolphin merkins (10 ic)
11. Side forearm plank twists (5 each side)
12. Runners stretch (noodle)
13. Calf stretch
14. High Peter Parker’s
15. Child’s pose
16. Bicycles (in cadence)
17. Hello Dolly’s (in cadence)
18. Lbc’s in cadence
19. Bent knee single side sit ups (10 each side)
20. Eagles/scorpions
21. Seated T-spine twists
22. Alternating Lunges (10 each side)
23. Tempo Squats (10)
24. Imperial Squat Walkers (10 ic)
25. Speed skaters
26. Forward fold leg stretches
27. Jump squats (10)
28. Toe Merkins
10 count
(Repeat)

THE THANG:
Warm up:

MARY:
Warm up:

ANNOUNCEMENTS:
– Nope

COT:
Adversity – Psalm 27:11-14

We all face adversity. I have faced a lot of adversity lately, and someone encouraged me with the verses from Psalm 27. “I am confident of this, that I will again see the goodness of God in the land of the living.”

It’s not a, “blessed in heaven”….”one day far away” thing. It’ll be in the here…in the land of the living.

Undercover Brother

AO: shamrock
Q: Crawlspace
PAX: Crawlspace, Drano, Dumpster Dive, Flower Pot, Pool Boy, Stitch
FNGs: None
COUNT: 6
WARMUP:
1. Seal Claps (in cadence)
2. Big Arm Circles (in cadence fwd, bwd)
3. Hallelujah’s (in cadence)
4. Michael Phelps
5. Little of this/that
6. Some of these/those
7. Windmills (10 ic)
8. Inch worm to merkin (5 increasing rep count)
9. Staggered Merkins (10)
10. Dolphin merkins (10 ic)
11. Side forearm plank twists (5 each side)
12. Runners stretch (noodle)
13. Calf stretch
14. High Peter Parker’s
15. Child’s pose
16. Bicycles (in cadence)
17. Hello Dolly’s (in cadence)
18. Lbc’s in cadence
19. Bent knee single side sit ups (10 each side)
20. Eagles/scorpions
21. Seated T-spine twists
22. Alternating Lunges (10 each side)
23. Tempo Squats (10)
24. Imperial Squat Walkers (10 ic)
25. Speed skaters
26. Forward fold leg stretches
27. Jump squats (10)
28. Toe Merkins
10 count
(Repeat)

THE THANG:
Warm up:

MARY:
Warm up:

ANNOUNCEMENTS:
– Nope

COT:
Adversity – Psalm 27:11-14

We all face adversity. I have faced a lot of adversity lately, and someone encouraged me with the verses from Psalm 27. “I am confident of this, that I will again see the goodness of God in the land of the living.”

It’s not a, “blessed in heaven”….”one day far away” thing. It’ll be in the here…in the land of the living.

52 Card Beatdown

AO: thequacken
Q: Z-Pack
PAX: DoorKicker (Jud), Shotgun, Recoil (Blake Conley), Lift Kit, Imodium
FNGs: 1 Imodium
COUNT: 6
WARMUP:
SSH
Windmills
Squat and Reach
Hillbillies
Baby Arm Circles
Merkins IC
Mountain Climbers

THE THANG:
We took turns drawing cards, the card number is the number of reps and the suit determines the exercise.
:heart:= burpee
:diamonds:= decline merkin
:spades:= squat
:clubs:= lunge, easy way
For face cards,
Jack is 11 reps, Queen is 12 and King is 13
Aces = 25 SSH, 4ct
Jokers are wild. PAX chooses exercise and reps.

We lacked 2 cards finishing the deck. Homework is 10 burpees and 7 squats, I think.

So when me and Lift Kit were doing burpees we smelled some wacky tobacky. Sure enough under a bench was a rolled up, and what smelled like, marijuana cigarette. Somebody was probably really missing that joint.

I brought the Dad Joke 3,000 button that Fixer gifted me. We enjoyed a few jokes when we were tired.

MARY:
No time, but our FNG, Imodium, did give us 20 big boy situps when he drew a Joker.

ANNOUNCEMENTS:
I forgot announcements this morning, but here are some:
– 2nd F Lunch on Friday at Kerns Food Hall
– Haw Ridge! 3-27-2026, Go sign-up f3knoxville.slack.com/archives/C0125GAAFMY/p1772056550413149
– Quacken vs. Brickyard, ultimate football game in April.
– More stuff on the main channel. GoRuck I think and don’t forget we have to transition over to the Nation Slack very soon!

COT:
COT – Showing Honor
Romans 12:10 ESV
[10] Love one another with brotherly affection. Outdo one another in showing honor.

DoorKicker – a consistent PAX and steps up to serve and lead, now as Quacken AO Q and Veterans outreach Q.

Shotgun also has been very consistent, posting at the Quacken since moving to Fountain City. Like the other guys he steps up to Q and he is a positive, encouraging force at F3.

Who makes a positive impact in your life? Take a few minutes to honor them.


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