F3 Knoxville

Jumpin’ Juc 93

AO: juco
Q: Noodles
PAX: Booster, Mailbox, 5K, Butterknife, Wanderer, Guardrail, Data, Love Shaq, Commission, Trash Panda, None
FNGs: 1 None
COUNT: 11
WARMUP: SSH, Bend & Reach, Windmill, 8 Ct. Merkin, Shoulder Circles, etc.
THE THANG: Partner Workout

Bottom of Juco: 50 total jumping lunges, partner holds brick overhead (switch back and forth until 50 complete)

Half Way Up: 3 Rounds – 8 Blockees, 10 Burpees

Top of Juco: 3 Rounds – 14 Thrusters, 11 Burpees

Half Way Down: 3 Rounds – 8 Blockees, 10 Burpees (DNF)

Bottom: 43 jump lunges, hold brick overhead (DNF)

MARY:
ANNOUNCEMENTS:
COT: Honoring Data’s Dad, who lived to be 93 years old. We reflected on what our legacy as Dad’s can be. The 4 Ps:

– Pursuing Dads: we pursue our children’s hearts. Like Jesus pursued us in our sin, we have an example of the lengths God the Father went to pursue us.
– Present Dads: We are present emotionally, spiritually, mentally, and physically. We connect with our kids.
– Providing Dads: We provide space for our kids to be known and loved; we also provide financially.
– Protecting Dads: We protect our kids from the lies of this world as we point them to Jesus, we also protect them from unsafe people.

May we endeavor to prioritize our children and families as Data’s Dad did – retiring from his sales position to be spend more time with his kids!

7+miles of Cosmo 2 complaining

AO: asylum-am
Q: Gibbler , Cosmo 2, Hot Tub (John Muller)
PAX: Cosmo 2, Gibbler, Hot Tub (John Muller)
FNGs: None
COUNT: 3
WARMUP: none. It was cold. We ran. Slowly for the first mile.
THE THANG: 7 +miles from Asylum down Kingston Pike towards Fresh Market dodging cars and random concrete blocks on the sidewalk while listening to Cosmo 2 complain about the high traffic volume. We were only supposed to run 5 miles but he who shall not be named somehow “rounded” up. Hot Tub and I were surprised there was no cramping followed by a hospital stay.
MARY:
ANNOUNCEMENTS:
COT:

Skatepark Beatdown Part Trois

AO: thequacken
Q: Z-Pack
PAX: Lizzy
FNGs: None
COUNT: 2

WARMUP:
Side Stradle Hops IC
Abe Vigodas
Cherry Pickers – IC
Quad Stretch -Flamingo
Overhead Claps
Little this, little that, these, those – Tricep and Shoulder Stretching
Michael Phelps
Tempo Merkins IC
Tempo Squats IC
Mosey over to Skatepark

THE THANG:
AMRAP Workout- Do a circuit of exercises around the skatepark

Station #1 Low Rail Blockees – 12 reps
Station #2 Corner Wall climb over the wall 12 times going back and forth. Do a Merkin on each side at bottom
Station #3 Low Curved Wall Do box jumps all the way down the curved wall, jumping a little farther each time
Station #4 Top Flat Level Flutter Kicks – 24 reps on 4 count
Station #5 Rail with Steps Dips – 24 reps
Station #6 Raised Block McDs end Decline Merkins – 12 reps
Station #7 Middle Raised Area Squat Thrusts – 12 reps
Station # 8 Dumbell Curls 12, each arm
Back at starting side of park, bear crawl entire length of park.
Crab walk back to starting side
MARY:
no, ran out of time
ANNOUNCEMENTS:
no, need to plan this part better
COT:
Hall of Faith- Hebrews 11
It’s not a Hall of Fame, but a Hall of Faith. There’s alot of sports talk about who should be in various Halls of Fame. As a Reds fan I ponder Pete Rose and if he should be in the MLB Hall of Fame.
The Hall of Faith guys and gals are much better though. I am especially inspired by Abraham. God called him to leave his home and even sacrifice his son Isaac. How did Abraham respond? He obeyed in faith. What is God calling us to that might be difficult to do? “Now faith is confidence in what we hope for and assurance about what we do not see.” Let us go deeper in our faith in the Lord.

Vanilla Magic Mic Co Q

AO: bigball
Q: Magic Mic (Jarrett Woodall) , vanilla
PAX: Butterfly (Duncan Johnson), Duggar, Wedding Singer, Z-Pack, Soot, Trip
FNGs: None
COUNT: 8

WARMUP:

THE THANG:
Burpee timer every minute
At fountains: 3 rounds of 5 shoulder tap Derkins, bear Crawl, 10 BBS, crawl bear, 15 Box Jumps
At Big Ball: 3 rounds of 5 toe tap merkins, 10 LBC, 15 squat jumps and stairs
Crawl Bear up ramp behind amphitheatre with 3 merkins at every light
At amphitheatre: 12 min AMRAP of 15x incline merkins, shoulder taps, CDD, dips, and Superman’s with stairs and 10 rows between each exercise
Then 12 min AMRAP of Freddy Mercury, LBC, Pickle Pounders, Leg Raises, and Am Hams with walking lunges between each exercise

MARY:

ANNOUNCEMENTS:

COT:
Where we give our time is where our hearts are and reflect who we worship

Code 11

AO: brickyard
Q: Gordie
PAX: Gmail, Biohazard (Jay Shepherd), Natty, Appleseed, Spellcheck, Cover-Up
FNGs: None
COUNT: 7
WARMUP:
21s
failed above, so 10 burpees
15 Imperial Walkers IC
10 Toy Soldiers IC
10 Windmills IC
10 Overhead Arm Claps IC
10 Tempo Squats IC

THE THANG:
11s on the bleachers with Derkins & squats
10 Mike Tysons IC
11s on the track; merkins and BBS at each 1/2 lap
11s at the planters; Bulg split squats & dips
MARY:
LBCs
Captain Thors
ANNOUNCEMENTS:
Hopefully nobody gets a black toe out there today
COT:
Sometimes we can be focused on our own needs when God is trying to use us to meet someone else’s. Every man should have a mentor and a mentor, someone pouring wisdom into us and someone in our lives that we can pour into.