F3 Knoxville

10 for 10

AO: shamrock
Q: Bed Wetter
PAX: Baby Boomer, Honeydew, Snaggletooth (Elijah Tafao), Skidmark, Stitch, Dumpster Dive, KickFlip, slappy, Crawlspace, Mermaid
FNGs: None
COUNT: 11
WARMUP:
7 minute stretch
Followed by 10 burpees and 2 minute plank
THE THANG:
10×10 as a group each exercise
CMU push-ups
CMU Squats
CMU OH press
CMU kettlebell swings
CMU OH Big Boys

If you finish round side straddle hop

Abs
1 minute plank
45 second CMU flutter kicks
30 second Russian twist
15 second each leg dead bug
5 burpees

Lunge Back to CMU pile
Indian run back to start

MARY:
N/A
ANNOUNCEMENTS:
Welcome to Moes on Friday
COT:
God promises that if we turn to Him in difficult times, He will give us a peace beyond belief, beyond understanding.

the peace of God guards our hearts and mental powers “by means of Christ Jesus.”

Phillipians 4:7

Cardinal’s VQ, 1 year later

AO: thequacken
Q: FixerUpper
PAX: Secret Garden, Z-Pack, Lizzy
FNGs: None
COUNT: 4
Cardinal’s Q

Warm-o-Rama:
15 Side Straddle Hops
10 Tempo Merkins
10 Flutter Kicks 
10 Little Baby Arm Circles Forward
10 Little Baby Arm Circles Backward
10 Hallelujahs
10 Knoxville Cherry Pickers
20  Sec. Samson Hold
10 Willie Mayes Hayes
The Thang:
Choose two points about 100 yards from each other – these will be Point A and Point B. Starting at “Point A” perform Set 1 exercises, then run to “Point B” and repeat those same exercises. Run back to “Point A”.
Repeat this sequence for exercise Sets 2, 3, and 4.  

Set 1
5 Burpees
Moment of silence after burpee #2
5 Big Boys
5 Heels to Heaven

Set 2
10 Burpees                                               
10 Little Baby Crunches
10 Mt. Climbers Double Count

Set 3
15 Burpees                                               
15 Air Squats
15 Freddy Mercuries

Set 4
20 Burpees

ANNOUNCEMENTS: big ball convergence 1/20

COT: 1 more burpee
There’s a last time for everything
Do good as long as you have the opportunity. Galatians 6:10

JUCO Cardinal memorial workout

AO: juco
Q: Wanderer
PAX: Love Shaq, Guardrail, 5K, Lil’ Spice
FNGs: None
COUNT: 5
WARMUP:
15 Side Straddle Hops
10 Tempo Merkins
10 Flutter Kicks
10 Little Baby Arm Circles Forward
10 Little Baby Arm Circles Backward
10 Hallelujahs
10 Knoxville Cherry Pickers
20 Sec. Samson Hold
10 Willie Mayes Hayes

THE THANG:
Choose two points about 100 yards from each other – these will be Point A and Point B. Starting at “Point A” perform Set 1 exercises, then run to “Point B” and repeat those same exercises. Run back to “Point A”.
Repeat this sequence for exercise Sets 2, 3, and 4.

Set 1
5 Burpees
5 Big Boys
5 Heels to Heaven

Set 2
10 Burpees
10 Little Baby Crunches
10 Mt. Climbers Double Count

Set 3
15 Burpees
15 Air Squats
15 Freddy Mercury’s

Set 4
20 Burpees

~~ end of cardinal workout ~~
Continued on to courtyard where we did 2 loops alternating 10 Irkins/dips and 10 dirkins/step ups on the part benches.

Ran to coupons by flag and completed some rounds of kettle bell swings, thrusters, curls and other heavy exercises.

MARY:
hello dolly until RUSH made it back to the flag.
ANNOUNCEMENTS:
COT:
The story of cardinal is best told by others:
By our own Mathlete in the f3knoxville newsletter and other articles.
mattcrossman.substack.com/p/f3-cardinal-and-the-victory-of-broken
mattcrossman.substack.com/p/a-tribute-to-f3-cardinal-kind-down

I personally was not directly involved but got to watch (and participate) with F3 as they responded to this tragedy.
The men who were on the scene and started CPR and called for help.
The gofundme campaign that surpassed it’s goal 100x to raise over $100,000 for the family.
The more then 100 men who showed up to finish Cardinals workout and support the PAX and family.
The men who helped Cardinals family paint and move houses.
These actions demonstrated what F3 is about and why F3 not only survived this tragedy but thrived and grown through it.
I hope this story encourages you the same way it has me.

Cardinal Memorial Q In The Rain

AO: the-project
Q: Biohack
PAX: Boy George, Mathlete, Ocho, Flying Dutchman, OBrother, Munge, Rocket, Biohack
FNGs: None
COUNT: 8
WARMUP:
15 Side Straddle Hops
10 Tempo Merkins
10 Flutter Kicks
10 Little Baby Arm Circles Forward
10 Little Baby Arm Circles Backward
10 Hallelujahs
10 Knoxville Cherry Pickers
20 Sec. Samson Hold
10 Willie Mayes Hayes

THE THANG:
Choose two points about 100 yards from each other – these will be Point A and Point B. Starting at “Point A” perform Set 1 exercises, then run to “Point B” and repeat those same exercises. Run back to “Point A”.
Repeat this sequence for exercise Sets 2, 3, and 4.

Set 1
5 Burpees
5 Big Boys
5 Heels to Heaven

Set 2
10 Burpees
10 Little Baby Crunches
10 Mt. Climbers Double Count

Set 3
15 Burpees
15 Air Squats
15 Freddy Mercury’s

Set 4
20 Burpees

MARY:
-Telling the Cardinal story
-Abs across the porch
-Squats and lunges across the porch

ANNOUNCEMENTS:
-2nd F Friday at the Greens at 5:30
-Cardinal Memorial Q at Birdhouse (F3RoCo) Thursday at 6PM
-Overnight Ruck w/ F3RoCo 0100-0500 Friday evening/Saturday morning

COT:
What is your legacy? What do you leave behind?

It’s not what you did or what you built, but who you impacted.

Take Steve Jobs as an example. He was one of the most influential men of our lifetime. He literally changed how everyone interacted with the world. However, within months of his death, the company he created (and grew to become the most valuable in the world) released a product he said they’d never sell: the iPad Mini.

Your children and other disciples are your legacy. How will they shape the world after you are gone?