F3 Knoxville

Shamrocked

AO: the-farm
Q: Einstein
PAX: Lightweight
FNGs: None
COUNT: 2
WARMUP:
Usual

THE THANG:
Starting from the center of the bball court, we did 3 ct burpees and 17 ct of an exercise, and then looped around one corner of the lot and back to center to do the work again. Did this around all four corners of the lot giving us our Shamrock. To make it even more fun we did Leprechaun Leaps (skipped) on and off the court.

Did Merkins, Squats, LBC, Dry Docks, Twinkle Toes

MARY:
Hollow Rocks, Side Crunch, Heals to Heaven

ANNOUNCEMENTS:

COT:
We learned about St Patrick, and that after being kidnapped by Irish Raiders he was enslaved for 6 years by them. During that time found Christianity, escaped, and then trained as a priest. He returned to Ireland where he was enslaved to do mission work.

He’s credited with spreading Christianity across Ireland in the 5th century, a time when the island was mostly pagan, baptizing thousands , ordained priests, and established churches. Patrick died on March 17, around 461. That date became his feast day.

[lostpearls] St. Patrick’s Foul Poles

AO: lostpearls
Q: flyball
PAX: Bail Bonds, Mathlete, Biohack, Matt Slone, Gmail, Natty, Colonel (Alex Wallace), Borg, flyball, 30 second warning, Double-Dip
FNGs: None
COUNT: 11
WARMUP:
SSH x 21
Ti fighters forward/reverse x 15
Cherry pickers x 10
Tempo squats x 10

THE THANG:
17’s in honor of St. Patrick (3/17) on the big softball field foul pole to foul pole. Burpees on one side and curb tricep dips on the other

MARY:
No time

ANNOUNCEMENTS:
Escape from Haw Ridge

COT:
St. Patrick was a British saint who was enslaved by the Irish at a young age. God gave him a vision one day of how and when to escape so he did fleeing back to Britain and devoting his life to the Lord.

You might ask why St. Patrick is revered in Irish folklore, well he got another vision to go back to Ireland and evangelize the Pagans that lived there. He is considered the reason Christianity was brought to Ireland in the first place.

What stands out to me about St. Patrick was his willingness to obey the calling God placed on his life.

While we’re not all called to convert thousands by preaching the gospel, God has a calling for each one of us. Maybe our calling is to be a good dad, husband, brother, son, etc. or maybe God is calling you to get outside of your comfort zone. Maybe you’re living your calling or maybe we need to make some sort of adjustment to be in better alignment with His calling. One thing is clear, we’ve each been given today as a gift.

Let’s all take one step further down the path of obedience today, just like St. Patrick did with his captors. He loved others and loved God so much that he was willing to go back to those who imprisoned him to save them. Let’s choose obedience this day.

St. Patty’s Day Beatdown

AO: asylum-am
Q: P3
PAX: Backflow (Wesley Hunt), Cinco (Scott McGuire), Bunny, Love’s, Double Wide
FNGs: None
COUNT: 6
WARMUP:

5 EAAASSYYY Up/Downs
20 SSH
Hands agility drill
Cherry Pickers
Tie Fighters
Runners Stretch
Tempo Merkins
Tempo Squats

THE THANG:
Poets Amphitheatre

Partner 1
1X through and run to switch with partner 2

5 up/down tuck jumps – bottom
15 Dirkins – Tier 1
15 Irkins – Tier 2
15 Up/downs – Tier 3

New Playground Pavilon
Partner 2
AMRAP
– 15 table rows
– 15 squat jumps
– 15 CDD

Each partner visits the amphitheater 2X

Mosey to roundabout, do 3 Cherry Pickers

Mosey to steps of the Asylum

Partner 1
12 o’clock – 20 Big Bois
3 o’clock – 20 2-count American Hammers
6 o’clock – 20 Superman’s
9 o’clock – 20 V-ups

Partner 2
Run down and back up Everest,

Q fail, only time for first group to make a run at Everest. group two experienced some St. Pattys day luck and seemed unsurprisingly grateful.

MARY: Sprinted down from the overlook to meet the ruckers if that counts

ANNOUNCEMENTS:

HAW RIDGE!!! Matlock (Bill Maddox) Hard Committed to joining the team

COT:

Spoke about Trust as it relates to Leadership.

Can’t have leadership without Trust.

Unhealthy Trust – given too quickly. Oversharing. You have to do the same thing. If you don’t. You are bad.

Unhealthy distrust – no matter how much equity built. Never trust anyone. Chronic distrust cannot lead. People do not feel safe around people who do not trust them.

Healthy Trust – trust but verify. Benefit of the doubt. Give them the opportunity to build trust. Give 20% and let them build to 100%. Willing to give more if consistent.

3 components of trust:

1.) character – can I trust you with my wife, my life, and my wallet

2. Responsibilities/commitments – you do what you say you are going to do.

3.) care and compassion – no trust if you don’t care about people. Relationships is the glue that builds trust. All four generations respond well to respect.

[genesis-ruck] Up/Down + No Sandbags

AO: genesis-ruck
Q: Steam
PAX: Brick, Single (Ryan Chambers)
FNGs: None
COUNT: 3
WARMUP
– BAC F: 10×4
– BAC B: 10×4
– Rockette: 10×4
– Apollo Ono: 10×4
– SSH: 25×4

THE THANG
– No sandbags
– Rucks only

Ruck up the Trade Route
– 15 elevated heel squats
– 15 merkins
– 15 chest presses
– 15 curls
Ruck around the parking lot
Ruck back down and touch the curb
Rinse and repeat

MARY
– Ruck up Moto Hill and around the pool
– SWS

ANNOUNCEMENTS
– 2nd F lunch on Friday (3/21) at Jim N’ Nicks BBQ near West Town Mall @ 12:30ish

COT
Don’t Lose Heart
2 Corinthians 4:16-18

(ESV) “So we do not lose heart. Though our outer self is wasting away, our inner self is being renewed day by day. For this light momentary affliction is preparing for us an eternal weight of glory beyond all comparison, as we look not to the things that are seen but to the things that are unseen. For the things that are seen are transient, but the things that are unseen are eternal.”

(CSB) “Therefore we do not give up.  Even though our outer person is being destroyed, our inner person is being renewed day by day. For our momentary light affliction  is producing for us an absolutely incomparable eternal weight of glory. So we do not focus on what is seen, but on what is unseen. For what is seen is temporary, but what is unseen is eternal.”

(MSG) “So we’re not giving up. How could we! Even though on the outside it often looks like things are falling apart on us, on the inside, where God is making new life, not a day goes by without his unfolding grace. These hard times are small potatoes compared to the coming good times, the lavish celebration prepared for us. There’s far more here than meets the eye. The things we see now are here today, gone tomorrow. But the things we can’t see now will last forever.”

TPQ: What is courage if there is no cost?

March You vs. You, Accelerate Your King

AO: thequacken
Q: Z-Pack
PAX: Herbie, DoorKicker (Jud), Z-Pack
FNGs: None
COUNT: 3
WARMUP:
SSH
Squat & Reach
Hillbillies
Rockettes
Baby Arm Circles
OH Claps
Michael Phelps
Ring of Fire Merkins

THE THANG:
Scene:
Football field or parking lot with at least 10 evenly spaced lines.

Equipment:
1 CMU each. Q will need a Tabata timer (preferred) or stopwatch.

The Workout:
Line up at 1st line
Start the timer.
All PAX perform each exercise for 1 full minute (no rest interval between sets).
After each 50 reps, move forward one line – but continue doing the exercise until the minute timer rolls over.
Immediately following the 10th set (no rest), perform 5 minutes of CMU Thrusters (keep counting toward your total # of reps).
Total duration: 15 minutes

Exercises are;
1. 1-minute of CMU OHP
2. 1-minute of CMU Goblet Squats
3. 1-minute of CMU Bent Over Rows
4. 1-minute of CMU BBS
5. 1-minute of CMU Biceps curls
6. 1-minute of CMU Lunges
7. 1-minute of Derkins (feet elevated on CMU)
8. 1-minute of CMU LBCs
9. 1-minute of CMU Triceps extension
10. 1-minute of CMU Deadlifts
11. 5-minutes of CMU Thrusters

Record 1st Round # of reps
Rest 3 minutes

Now…REPEAT the full routine – starting over with your rep count

Submit BOTH scores – Round 1 reps and Round 2 reps (scored individually, not cumulatively)

MARY:

ANNOUNCEMENTS:
Haw Ridge – March 28. Compete or relax PAX

COT:
Faith to Cross The Jordan – Joshua Chapter 3

Israel was crossing into the promised land. God tested Israel’s faith. The Jordan was in flood stage. One could easily drown trying to Cross. God told Israel that he would stop the river so that they could cross on dry ground. There was a test of their faith though. They had to take a step of faith into the flooding waters before God would stop the river. They took those first steps and God was faithful. Where do we need to take a step of faith?