F3 Knoxville

Just Another CMUseday

AO: asylum-am
Q: Sawdust
PAX: Pac-man, Grandslam, Hands, Fabio (Joe Hamilton), Snitch (Cory Beilharz ), TRC/Crab legs
FNGs: None
COUNT: 7
WARMUP:
– (25) SSH
– (10) Tempo Merkins
– (5) Cherry Pickers
– (10) Abe Vigoda’s
– (10) Rockettes
– (10) Tennessee Rockin’ Chairs
– (10 Each Way) Tie-Fighters
– (10) X-Wings
– (5) Burpees
– (10) Peter Parkers at the Base of Baby Everest
– Run to the Summit of Baby Everest
– (1) Man Maker at the Summit

THE THANG:
– AMRAP Stations with 2 Rounds
– 6 Stations with the 7th taking (2) 25-lbs Dumbbells up the hill at the Dragon in a rifle carry and a farmer carry back down.
– After one full circuit we shuffled the deck and re-drew cards
– Exercises included, but not limited to:
– Straight Lifts
– Wood Choppers
– Man Maker Blockees
– Lt. Dans
– Squat Thrusters
– Lawn Mowers
– LBCs
– Big Boys
– Flutter Kicks
– Hello Dolly’s
– Carolina Dry Docks
– Bobby Hurleys
– After the 2nd Round we all carried :cmu: s in a Rifle Carry to the top and then on our way down we did exercises with our :cmu: at each light pole:
– Squats
– Lunges
– Curls
– OVHD Presses
– Triceps Extensions
– Lateral Twists
– Kettle Bell Swings

MARY:
– (7) Burpees
– (1) Cherry Picker

ANNOUNCEMENTS: None today

COT:
Reviewed Matthew 11:28-30 how we should unburden our souls with the weights we carried. But also we remembered the “Peace That Transends All Understanding” in Philippians 4:4-7 as we give praise and thanksgiving to the Lord for all things. Not just the good things.

Dora’s at the Big Ball

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: PDA (Joe Mynatt), Swanson, Drive-thru (Mikel Towe), Passport (Ryan Matthews), Postman (Scott Colby), Funyuns (Jim Bell)
FNGs: None
COUNT: 7
WARMUP:
SSH, Arm Circles, This and That, Michael Phelps, Squat and Reach, Rockettes, Tempo Merkins

THE THANG:
Series of Dora’s:
Bridge by Amphitheatre: Wall sits and 10x rows, merkins and LBCs (X4)

Big Ball: Low Planks and 10x Merkins and BBS (X4)

L&N: Shoulder Raise and 10x split Squats each leg (X4)

MARY:
Ab Circle at Fountains

ANNOUNCEMENTS:

COT:
Be men who are willing to exercise discipline when it comes to our time in the Word and prayer. Mark 1 says Jesus got up before the dawn to meet with the Father and Luke 6 says He spent the night praying to God. Have the same perspective and attitude as Christ towards our time with the Lord

4/15 Farming

AO: the-farm
Q: Lightweight
PAX: Einstein, Choir Boy, Aladdin
FNGs: None
COUNT: 4
WARMUP:
SSH
Tempo merkins
Tempo squats
Cherry pickers

THE THANG:
Jog between light poles, every 4 do 15 reps of alternating exercises:
Merkins
Squats
BBS
Mountain climbers
THEN:
CDD
Lunges
Flutter kicks
Imperial walkers

MARY:
A few faves around the circle

ANNOUNCEMENTS:
GTE

COT:
Thankful for everyone’s support and 2nd F through my busy season.

headach at the equalizer

AO: the-equalizer
Q: Ribbed
PAX: Madoff, Snitch (Cory Beilharz ), mouthwash (Mike), Snowbird, Utah, Headgear, Blindside
FNGs: None
COUNT: 8
WARMUP:
SSH
cherry pickers
Imperial walkers (aka Swimmies)

THE THANG:
mosey to the smoke house get a coupon.
Mosey to the feild
11s burpees and blockies.
Leave the block on one side and run from point a to b to do the blockies.

11’s Curls and butterfly situps.
Stop for time drop off the coupons in the sweathouse.
fellowship mosey to the
MARY: no time

ANNOUNCEMENTS: GTE two weeks out.

COT:
Matthew 22:36-40
remember all these things!

Stich-is Required

AO: juco
Q: Stitch
PAX: Butterknife, Guardrail, Commission, Smoked Pickle, Lt. Dan, 5K, Love Shaq, Dart Gun, Fetch, Erector, Nut Cracker
FNGs: None
COUNT: 11
WARMUP:

SSH
Imperial Walkers
Moroccan Nightclubs
Tempo Squats
5 Burpees OYO

THE THANG:
Football Mosey to the Coupon pile. Grab a CMU/coupon and bring to Sophomore Hill. In order, will do each exercise in reps of 25 before a trip up the hill and back:

OHP
Curls
Tricep Dips (overhead or on the block)
Bench Press
Merkins

REPEAT (Total of 250 reps)

Mosey back to rack CMU. Make way to Stadium Hill and do:
25 Squats, run up the hill for 2 Burpees and back. Repeat

Football mosey back to COT with Mary along the way;

Flutter kicks
Hello Dolly

Detour in west lot. Bear crawl to 1st line for one set of:
Shoulder Taps
and to second line for
LBCs

Mosey back to COT

COT:

Who do we serve?

Yesterday the message I heard was from Isaiah 58. God is calling out the Israelites, through Isaiah, to examine their faith. Are they serving Him or are they serving themselves?

Verses 10-12 say this…
“if you pour yourself out for the hungry and satisfy the desire of the afflicted, then shall your light rise in the darkness and your gloom be as the noonday.
And the Lord will guide you continually and satisfy your desire in scorched places and make your bones strong; and you shall be like a watered garden, like a spring of water, whose waters do not fail. And your ancient ruins shall be rebuilt; you shall raise up the foundations of many generations; you shall be called the repairer of the breach, the restorer of streets to dwell in.”

Isn’t this true for God’s people today too? When we set Him aside and seek out what we think is best for us, things don’t turn out so well. When we go outside of ourselves and put the focus on Him and others, He brings about the greatest blessings for everyone, us included.

In many ways this group (F3) is called to repair and restore. Our mission is a call to seek out the weak, lonely, hungry, wandering, and broken. We are a light in the gloom. Invigoration is defined as giving life or energy to. That is what we do. I just passed my 3 year anniversary, on April 5, 2021. I became part of this special group right here. I’m very thankful for so many and the sacrifices you all make to come out, do what’s hard and lead and encourage others along the way. Of course, the blessings we receive from this group, or any group can vary, depending on WHO we are doing it for.

So, when you leave here today, think about who you serve and why. It doesn’t have to be something grand, but what does it look like for you to pour yourself out for others this week?