F3 Knoxville

The Pentecost of Pentecost

AO: juco
Q: Commission
PAX: Wheelchair (Jonathan Perelman), Love Shaq, Ike, Data, Guardrail, Windex, Fetch, Mailbox, Lt. Dan
FNGs: None
COUNT: 10
WARMUP:
Side straddle hop x 25 (4 count)
Cherry pickers x 5 (4 count)
Tempo merkins x 10 (4 count)
Tempo squats x 10 (4 count)
Flutter kicks x 10 (4 count)

THE THANG:
Mosey to Sophomore Hill

50 merkins, 50 bear crawls and jog the remainder to top of hill
50 raised leg crunches (alternate at 25), 50 shuffle steps to the right and jog the remainder to the corner
50 monkey humpers, 50 lunges and jog the remainder down the hill
50 flutter kicks, 50 shuffle steps to the left and jog the remainder to the corner

50 sets of stairs (up counts as two, down counts as two)
50 mountain climbers (4 count)
50 American Hammers (4 count)
50 Heels to Heaven (4 count)
50 LBCs

This is the 50ish day follow up bootcamp from Pentecost workout that followed 50 days after Easter and the resurrection of Jesus. A life changing, world changing and eternity changing thing happened over those 50 days after the resurrection and the men of JUCO were invited to do some powerful in their lives with 50 days.

Updates as follows:

Love Shaq has been hitting up camps with his students to develop better relationships and has some professional development coming up later this summer that should equip him with some better tools for the classroom.

Fetch – Some journaling has happened but he wants to be more consistent with it.

Guardrail – Solid on pullups but injured his wrist doing hand walking. Wants to do better with encouragement and prayer.

Commission – This push has been just what I needed to kickstart the development I hope to build and everything is on track with the timeline I set.

Slow and Steady

AO: the-farm
Q: Gibbler
PAX: Gibbler, Waxjob, @lightweight
FNGs: None
COUNT: 3
WARMUP: stretching and arms

THE THANG: slowly make our way around the park with lunges and squats and merkins and sips and calf raises

MARY:

ANNOUNCEMENTS:

COT: stop and smell the roses

Decka Fit Mod

AO: brickyard
Q: Gmail
PAX: Bail Bonds, Appleseed, Biohazard (Jay Shepherd), Spellcheck, Roundhouse (Braxton Wright), Herbie, Natty, Simmons, BTU, strings (2.0)
FNGs: None
COUNT: 11
WARMUP:
SSH, OYO
THE THANG:
Run, Work X 10
– Run distance 500M
Stations:
– 60lb Reverse Lunges X 28
– CMU Rows X 160
– Box jump/Step Overs X 20
– 20lb Med ball BBS
– Ski w/ Bands
– BDE Burpees
– 120lb Farmer Carry 100M
– 60lb Shoulder overs X 20
– CMU Nascar 200M
– CMU Blockees X 23
MARY:
No time
ANNOUNCEMENTS:
UnCOVEred next Saturday
COT:
– “Nobody stumbles into a well lived life. It has to be cultivated. Reflection and review are critical.” – Clear
– “You don’t get what you don’t aim at. You might get what you do aim at and your aim might get better as you aim.” – Jordan Peterson

The Bros Bowl

AO: asylum-daybreak
Q: Steam
PAX: Pusher, F3 Pluto ( Hugh Nystrom), Stitch, Kung Blue, Choir Boy, Pele (Jon Lindberg), Cart Girl (John Sadler) (Chatt, TN), Dain Bramage (Will Olson), Lilydipper, Waffle House (Brady Greene), Brick, Billie Jean, Stiff Arm, Sweat Kankle
FNGs: 1 Sweat Kankle
COUNT: 15
WARMUP
1. Mountain Climber: 12×4
2. Plank Jacks: 12×4
3. Rockette: 12×4
4. Imperial Walker: 12×4
5. Apollo Onos: 10×4

THE THANG
(Mosey to the BP)

1 — BP Warm-Up
– 50 bench pull-ups
– 50 dips

(Mosey to the front of the Super Bowl)

2 — Rings of Power Part 1
– Run up the inner ring
– Top: 10 Star Jacks (1ct)
– Base: 10 man-makers
– Total of 1 round

3 — Rings of Power Part 2
– Run the outer middle ring to the top
– Top: 10 heels to heaven (4ct)
– Base: 10 Butterfly situps (1ct)
– Total of 1 round

4 — Rings of Power Part 3
– Run the outer perimeter ring
– Opposite side: 10 elevated heel squats (1ct)
– Base: 10 Iron Mikes (1ct)
– Total of 1 round

5 — Muscle Beach Mania
– Different Xs — only 5 reps each
– 5 reps = a higher expectation of good form rather than sprinting through
– Once you’re done with 5 reps of an X, run to the CCP (Country Club Pav) and do 25 LBCs (1ct)
– Rinse and repeat for (x amount of minutes)
– The Xs (On Notecards)
– Dips
– Pull-ups/chin-ups
– Incline Merkins
– Decline Merkins
– Balanced Squats
– Box Jumps (fully stand up)
– Rope pull-ups
– Forearm plank leg lifts
– Elevated split squats
– Monkey bar gauntlet

MARY
American Indian run 1/2 back to the flag
Jailbreak / BTTW 1/2 back to the flag

ANNOUNCEMENTS
– 2024 Summer Convergence — uncovered-summer-convergence
– 7/13/24
– The Cove @ Concord Park
– 7am – 8am workout / 8am – 9am COT + coffeteria
– forms.gle/hDX7VDYkojDsfvw99

COT
Notes & takeaways from a portion of GrowSchool
(From GTE-46 (SEND ME))

1. What is your “F3 story?”
1. This matters!
2. Not only do people outside of F3 need to hear this as you EH them, but it’s also important to remind ourself and other men in F3 of this story — it helps us better understand each other and how F3 has changed our lives.
1. Rightness is a process – not a destination
2. f3nation.com/get-right-q1/ — The Pursuit of Personal Alignment
1. Commitment to the DRP (Daily Red Pill)
2. King — Fitness
1. Fatigue makes cowards of us all
2. No one cares what you can do when you’re fresh – it’s the level of integrity that you execute at when you’re smoked and tired that fights against the quote above
3. This is a daily discipline of the body
1. Queen — your “put in the body” discipline
1. Typically viewed from a nutritional perspective (diet, etc.)
2. But broaden the scope to include anything you are consuming – physically, mentally, emotionally, relationally, spiritually, etc.
3. Your King can’t outwork your Queen
1. If I workout 7x a week but have a terrible diet, it doesn’t matter how hard I’m working
1. Your King and Queen are intrinsically related and connected
1. Jester — temptation of the flesh
1. anything. that hinders the acceleration of your King, Queen, Fitness, Fellowship, and Faith.
1. https://soundcloud.com/f3nation/f3-q-source-get-right-q1

Evolution and recess

AO: the-farm
Q: Lightweight
PAX: Einstein, Aladdin, Choir Boy, Bartman
FNGs: None
COUNT: 5
WARMUP:
Warmed up

THE THANG:
Lap around the big loop
25 rail roads
50 calf raises
25 incline merkins
25 bench Dips
10 box jumps

Mosey to the Basketball court
Evolution of man
2 on 2 ultimate frisbee

MARY:
No time

ANNOUNCEMENTS:
13th fo Uncovered

COT: freedom