F3 Knoxville

[lostpearls-otb] Rucking with Coupons

AO: lostpearls-otb
Q: Bail Bonds
PAX: Gmail, Natty, Biohazard (Jay Shepherd), flyball, 30 second warning, Bail Bonds, Alec fritts, Patches (Alec Fritts)
FNGs: 1 Patches (Alec Fritts)
COUNT: 8
WARMUP:
None

THE THANG:
Grab a log or sandbag and move.
Take a break at picnic tables for dips and squats.
Ruck to the Firat Baptist hill for 5’s.
Squats at the top, run down, merkins at the bottom, burnee up.
Ruck back to AO

MARY:
None

ANNOUNCEMENTS:
Escape Haw Ridge 3/28

COT:
Peace
Isaiah 26:3
“You will keep him in perfect peace, whose mind is stayed on You, because he trusts in You.”

Peace is something we all desire in every aspect of our life, but can only truly be found in a relationship with Christ. Let’s spread peace by example and impacting lives around us. Especially when chaos and darkness seem to be everywhere.

[the-pulpit] February Metric

AO: the-pulpit
Q: Betty
PAX: Leland Robbins (Geiger), Ike, Smoked Pickle, Betty, Snitch (Cory Beilharz ), Chuck
FNGs: None
COUNT: 6
WARMUP:

THE THANG:
Here is the February/August challenge:
Metric Workout #2

(1) 1.5 mile (2,400 meter) run for time
Distance does NOT have to be precise. Should be approximately 1.5 miles – and the same AO-specific route should be run each time this workout is performed (February / Augu Th st).
(2) Max BBS in 1 minute
Partner up. Partner can hold your feet, if desired. Arms crossed at your chest or hands behind your head. Elbows touch your knees on “up.” Shoulders touch the ground on “down”.
(3) Max merkins in 1 minute
Partner up. Partner puts his fist on the ground while other does merkins. Chest must touch his fist to count as a rep.
(4) Max pull-ups
Max that can be performed before letting go of the bar. No time limit. Modify as necessary if AO lacks a good bar.
(5) Max burpees in 5 minutes
Standard “full” burpee with a merkin and a jump. Clap or don’t clap….your choice.

Record reps and time here

MARY:

ANNOUNCEMENTS:

COT: Don’t be complacent even when you are winning. If you want to 3-peat you have to keep showing up and working hard everyday.

YOLO

AO: asylum-daybreak
Q: Bookman
PAX: High Heels (Henry Ritchie), Lilydipper, Matlock (Bill Maddox), Drum Major, Choir Boy, Mr Jinxy, Veggie (Rylen Huddy), Patty Melt (Parker Greene), CRISPR, Steam, Bookman, Tropicana
FNGs: None
COUNT: 12
WARMUP: SSHs, TN Rocking Chairs, Gradycorns, Rockettes, Cherry Pickers

THE THANG:

Mosey to the bro-itorium
200 merkins, each time you rest before you get to 200, 20 lunges and 20 squats, XYs until the 6 is up, for those that complete 200

Mosey to Muscle Beach for 11s
Lay pull backs, run to soccer stairs, step ups or box jumps

Mosey all the way to cardiac hill
Run to 2nd light pole , 3 merkins, back down to start, 4th light pole, 3 squats, back down, run to top of hill

Fellowship mosey to road, mosey to shovel flag

MARY: LBCs until 8am

ANNOUNCEMENTS:
announcements channel has all the goods. Substack, pods, newsletter, F3 Roco Ice Bears game

COT: live this life to the fullest, in service of others, with love. See Soloman’s Old Testament book of YOLO, Ecclesiastes 9:7-11 in particular

Strength in Failure

AO: brickyard
Q: Bail Bonds
PAX: Biohazard (Jay Shepherd), A-Rod (Nate Peterson), fast-n-easy (Nate Votta), Chitchat (Pana), Colonel (Alex Wallace), Spellcheck, Otis, Natty, Gordie, Bail Bonds, Chuck, Madoff
FNGs: None
COUNT: 12
WARMUP:
SSH, OH claps, Seal Claps, lateral lunges, tie fighters, Manmakers, TN Rocking Chairs, Tempo Merkins, forward lunges, Tempo squats, mucho legos, manmakers

THE THANG:
Failure is a pause >5 seconds

Bleachers 11’s:
Dips and monkey humpers

Field:
Bear Crawl to 25 yrd line
Merkins to failure
Lunge to 50 yrd line
Bobby Hurleys to failure
Burnee back to endzone
Run a lap

Bleachers 11’s:
Incline merkins and air squats

Field:
Bear Crawl to 50 yrd line
Shoulder taps to failure
Super Mario skips to other endzone
Bonnie Blairs to failure
Burnee back 100 yards
Run 2 laps

Do Catalina wine mixers until 0655. Mosey to AO.

MARY:
Supermans
Some stretching

ANNOUNCEMENTS:
Escape Haw Ridge 3/28

COT:
Proverbs 18:21
“Death and Life are in the power of the tongue, and those who love it will eat its fruit.”
Matthew 12:34b
“…for out of the abundance of the heart the mouth speaks.”

Be careful not to speak from anger and criticism, but choose love and encouragement. The seeds you sow in your conversations as a father and a leader, will determine what relationships you’ll reap. Watch your tone, and give yourself an assessment and challenge yourself to speak with a heart of love and encouragement.

Benjamin’s

AO: the-farm
Q: Einstein
PAX: Choir Boy, Bartman, Pew-pew, Lightweight, Einstein
FNGs: None
COUNT: 5
WARMUP:
SSH, LBAC, Cherry Pickers, Tempo Merkins and squats, Downward dog and cobra

THE THANG:
We ran the loop around the bball court stopping at each corner. First corner 40 reps, next 30, next 20, last 10. Total of 100.

Did Merkins, Squats, Georgia Cheerleaders, Pickle Pounders, LBCs.

To kick it off and in between each of the above, we took a trip around the loop doing 5 burpees at all four corners. In all we accumulated 100 burpees.

MARY:
No time

ANNOUNCEMENTS:
Lightweight wants everyone to join him at a father daughter dance

Escape Haw Ridge

COT:

“Humble yourselves, therefore, under the mighty hand of God so that at the proper time he may exalt you.” – 1 Peter 5:6 (ESV)

Men are often admired for their strength, leadership, and independence. However, true strength in the eyes of God doesn’t come from asserting our own will or proving our might; it comes from submission. Submission to God means trusting His plan over ours, acknowledging our limitations, and leaning on His infinite wisdom and power.

In our daily lives, this means letting go of control: Recognize areas where you’re trying to steer your life without God’s guidance.

Leadership in Christ’s model is also about service. How can you serve your family, friends, or even strangers today in a way that reflects Christ’s love?

Lastly, understand that God’s timing is perfect. Even when you feel powerless or delayed, trust that He is working for your good.

Today, identify one area in your life where you’ve been resistant to God’s leading. Pray for the humility to submit that part to Him. Ask for the strength to wait patiently on His timing and to serve others in humility.