F3 Knoxville

Pickle 🥒 love

AO: the-project
Q: Icey Hot
PAX: Ghost Flag (F3Knoxville), Biohack, slappy, Ocho, Mathlete, Flying Dutchman, Tom Tom, Mo Rocka (Joshua Miller), OBrother
FNGs: None
COUNT: 10
WARMUP:
Side straddle hops, Arm circles fwd and back, Torso rotations, Squats

THE THANG:

Mosey to freedom bell

Set 1 (20 rep)
– LBC
– Superman
– Pickle Pointer
– Heel Touches
– Toe Touches
– Pickle Pounders
– Hold plank/squat until everyone finishes

Mosey lower loop then pickup the six or hold plank/squat until everyone finishes

Set 2 (20 rep)
– Pickle pointer
– Flutter Kicks
– Bird Dog
– Mountain Climber
– Pickle pounder and reach
– One legged lifts
– Hold plank/squat until everyone finishes

Mosey lower loop then pickup the six or hold plank/squat until everyone finishes

Repeat Set 1 (15 reps)

Mosey lower loop then pickup the six or hold plank/squat until everyone finishes

Repeat Set 2 (15 reps)

Mosey to shovel flag

ANNOUNCEMENTS:
Convergence at worlds fair park 17Feb24
Escape Ha

COTS:

Are you going to God with your problems and asking that God give you the solution you desire or are you laying your troubles before God and seeking his will?

I know, I personally struggle with this. Most recently I have been pursuing new employment to cut back on my travels and time away from my family. I’ve been diligent in my prayers and seeking God. It was when my answer came not as a new job but as my current role putting things in my court to solve the problem and letting me do just that. I then realized this entire time I’ve been seeking God to solve things my way and not trusting in his infinite wisdom.

Proverbs 3: 5-6 states:
5.Trust in the LORD with all your heart; do not depend on your own understanding.
6.Seek his will in all you do, and he will show you which path to take.

John 3:30 (ESV) states:
He must increase, I must decrease

This is not a negative position even though it sounds like we must become less the realty is we can only become greater through him. Zach Williams’ song Less Like me chorus says it simply.
A little more like mercy, a little more like grace
A little more like kindness, goodness, love and faith
A little more like patience, a little more like peace
A little more like Jesus, a little less like me

Similar to what @Biohack said, are we seeking Gods wisdom like Solemn?

Dumpster Dive’s favorite route (see map)

AO: shamruck
Q: Mermaid
PAX: Free Fall (Justin Whitaker), Dumpster Dive, Crawlspace, Fabio (Joe Hamilton), Mermaid, Baby Boomer, Voodoo
FNGs: None
COUNT: 7
a simple route through CAK and back via Gulf Park Drive.
We discussed Ash Wednesday and the beginning of Lent. What would you consider giving up to reflect more on Jesus, or what should you add?

[running] Running Love

AO: running
Q: Trash Panda (JUCO)
PAX: Shrubbery, Erector, Mailbox, Tooth Fairy, Zippy, Full Tank, Cosmo, Trash Panda (JUCO)
FNGs: None
COUNT: 8
WARMUP: run to the track
THE THANG:

Track workout  
400×4, 200 recovery  
800×2, 400 recovery  
1600×1, 800 recovery

MARY: run back to #juco
ANNOUNCEMENTS: see #juco
COT: see #juco

January You vs. You

AO: thequacken
Q: Z-Pack
PAX: FixerUpper, Lizzy, Wedding Singer, Trip
FNGs: None
COUNT: 5

WARMUP:
SSH IC
Abe Vigoda
Cherry Pickers IC
Flamingos – Quad Stretch
Michael Phelps
Little This and That, These and Those – Shoulder and Tricep Stretch
Overhead Claps IC
Tempo Merkins IC
Tempo Squats IC
Mosey from AO to Gresham Track
THE THANG:
10 manmakers oyo
Timed 2 mile run on the Gresham track
Maximum merkins in 2 minutes
We ran out of time for the timed big boy situps, body weight squats, and manmakers.
I’ll have to work on time management for the next you vs. you.

MARY:
no time
ANNOUNCEMENTS:
convergence at big ball this Saturday
Lizzy mentioned a ruck in the Smokies next month
COT:
Preach the gospel to yourself everyday. Be encouraged by recalling your own testimony.

Instead of Mayberry

AO: dogpound
Q: Madoff
PAX: Lightweight, Earmuffs (Dan Studt), I-Beam, Aladdin, Madoff
FNGs: None
COUNT: 5
WARMUP:
20 SSH
10 Windmills
10 Little Baby Arm Circles
10 Reverse Little Baby Arm Circles
10 Grady Corns
Groucho Marx towards the run
Mozy uphill- 15 dips – Mozy to the Left – 20 Flutter Kicks – Mozy to Stairs
THE THANG:
Complete Circuits 2x back to back, run to restaurant, recover walk down and proceed to next circuit
Circuit 1
20 squats
10 merkins
20 lunges (10 per leg)
10 burpees
Circuit 2:
20 mountain climbers (10 per leg)
10 dips (use the curb)
20 Freddie mercury (10 per side)
10 jump squats
Circuit 3:
20 plank jacks (2 count)
10 CDD
20 LBC
10 tuck jumps
Circuit 4:
20 Apollo oh no (10 per side)
10 spiderman push-ups (5 per side)
20 American hammers (10 per side)
20 Groucho Marx (10 each leg)
Circuit 5:
20 high knees (10 per leg)
10 Ranger Merkins
20 leg raises
10 squat jumps
MARY:
20 LBC (4 count)
ANNOUNCEMENTS:
Convergence on 17th 7am at Big Ball
Lightweight announced 3rd Sat Veterans Breakfast (more details to come)
COT:
Thank you for encouraging others at F3 and in your lives. Reminder to all that as a Man you can encourage other men in a special way and we should look for opportunities to do that.