F3 Knoxville

365 days of F3

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AO: brickyard
Q: Bail Bonds
PAX: fast-n-easy (Nate Votta), Natty, Otis, Biohazard (Jay Shepherd), Herbie, Colonel (Alex Wallace), Bail Bonds, Madoff (SC)
FNGs: None
COUNT: 8
WARMUP:
SSH, OH Claps, Seal Claps, Tie Fighters, Tempo Squats, Mucho Legos, 23 Merkins, X-Factor

THE THANG:
365 yards of travel and 365 Merkins!!
Mosey to track for 27 merkins
Start at 35 yrd line. Run 5 yards, do 4 merkins to endzone. Squats to wait on 6.
Go back down field, lunge walk every 5 yards do 4 merkins. Flutter kicks for the 6.
Run a lap
Burnee every 5 yards do 4 merkins to endzone. LBCs for the 6.
Run a lap.
Run 5 yards do 4 merkins to endzone. BBs for the 6.
Run a lap.
Do 23 merkins.
Run a lap, incorporating running the bleachers on the final stretch.
Hold a plank for the 6.
Go to planters for 11’s of dips and Bonnie Blairs.

MARY:
Go to the flag for shoulder taps, cherry pickers, and some this and that, finishing with Phelps.

ANNOUNCEMENTS:
3/7 Launch of Lost Pearls AO
3/28 Escape Haw Ridge

COT:
Regret.
The feeling associated with doing wrong or missing an opportunity. Sometimes causing the.need for repentance.

II Corinthians 7:9-10 NKJV
[9] Now I rejoice, not that you were made sorry, but that your sorrow led to repentance. For you were made sorry in a godly manner, that you might suffer loss from us in nothing. [10] For godly sorrow produces repentance leading to salvation, not to be regretted; but the sorrow of the world produces death.

Ask for forgiveness when you’rewrong. Apologize. Don’t live with regret. Forgive others. Don’t miss opportunities. Put Christ firat, and let him be your guide.

The Billy Madison

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AO: thequacken
Q: Otis
PAX: Natty, Gmail, Spellcheck, DoorKicker (Jud), FixerUpper, Otis, Shotgun
FNGs: None
COUNT: 7
WARMUP: The park loop to make sure no one is running late.

THE THANG: The Billy Madison ruck adventure, only out of order. Ruck to Central High, from there ruck a new way to Fountain City Elementary. We found a good hill this way :sweat_smile: and took a nature trail that was exhilarating! From there ruck to Gresham Middle, found some stairs and explored a little bit. Rucked back to the AO.

MARY: Squats til recover

ANNOUNCEMENTS: The Quacken 6 year this Monday 3/3
Lost pearls AO launch is next Friday 3/7
Escape Haw Ridge 3/28, get signed up

COT: “The proud person always wants to do the great thing. But because he wants to do it in his own strength, he is fighting not with man, but with God.” Kierkegaard

Pride and Self-Reliance leads to disaster, not trusting God. The irony is when we accept absolute dependence on God, then we find the strength.

Shame and Fear keep us paralyzed or stagnant doing nothing, but they stem from the same lack of trust and dependence on God.

Self-will leads to failure.
Shame keeps us stuck.
But reliance on the Holy Spirit transforms us into who we were meant to be.
When we walk in the Spirit, God enables us to go higher, endure more, and accomplish what we never could in our own strength. This is exactly how Jesus lived, how much more do we need to?

Shamrockoly

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AO: shamrock
Q: slappy
PAX: Waxjob, Stitch, Lizzy, Squatter, Crawlspace, slappy, Band Camp, Smoked Pickle, McGruber
FNGs: None
COUNT: 9
WARMUP:
Welcome to the best day of your life.
-cherry pickers
-twistys with little baby arm circles forward and backward
-shoulder taps
-calf stretches
-runner stretch with the noodle
-mountain climbers
-1 burpee – from slappy cause I say so
-1 burpee – from Waxjob cause he didn’t get enough
-1 burpee – from Squatter cause he loves them
-1 burpee – from @McGruber cause he’s missed all week
-1 burpee – from Band Camp cause he’s a Fla St fan and loves torture
-1 burpee – Crawlspace imposed a penalty on the car parked on in our warm up space
-1 burpee – from Stitch cause he wanted to reach 100 today
-1 manmaker burpee – from Lizzy because he’s a contrarian

THE THANG:
We ran like the wind to Jesus where the gameboard was set up. Think Monopoly with a F3 / Shamrock AO flavor. There were three teams. Each team gets three hotels (coupons), two big dice, and one colored chalk. The team with the most property squares win. Roll the dice, move to a square, and do the exercise on the card. If the card isn’t owned you can claim it by marking the pavement with the team number beside the card. You can put a hotel on your property and make everyone else do double of the exercise. If you land on your own property, dealers choice. This ended up being a burpee heavy workout for some teams because some of the players (Stitch) are terrible rollers. It was fun, we listened to a sweet playlist. The workout flew by.

MARY:
After we racked the coupons we went back to the flag. We decided to do AMRAP burpees until time was up. 100 was reached by a couple dudes.

ANNOUNCEMENTS:
-Clinton AO will launch soon next Friday I think.
-Escape from Haw Ridge is the best party of the year and you don’t want to miss. If you do you should feel shame and cry yourself to sleep. It occurs on 3/28/25. I will doing a shirt order if you want to jump on mine to save on shipping. Just let me know what you want. I will order next week.

COT:
I missed this on Valentines day, but here’s my advice to dudes in regards to the lady…
– Acknowledge me (is what she’s thinking, don’t let her down)
– Make space when it’s busy. It’s not always about the kids.
– Watch out for “Roommate Mode”
– Study God’s grace. Figure out to forgive. Don’t sweat the small stuff.
– Encourage her interests
– Be friends. Figure out how to connect regularly.
– Learn to like the same stuff.
– Don’t get nice things (this was a joke)

Seriously it was an honor to lead this workout and I hope you all had fun. I needed it.

2/27 beatdown

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AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Abort (Jeremy Loftis), G-6 (Rick Kuhlman), Postman (Scott Colby), vanilla, Drive-thru (Mikel Towe), Go for two, Strip Tease
FNGs: None
COUNT: 7
WARMUP

THE THANG:

25 minute AMRAP w rocks

15 lion kings
15 front raise
15 merkins
15 curls
15 triceps
15 overhead press
15 American hammer
15 T merkins
15 goblet squat
LAP

Abs w 10 merks after each set
-flutter kicK
-Hello dolly
-LBC
-Protractor
-American Hammer

Getting Ready for March Madness

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AO: asylum-am
Q: Sawdust
PAX: Pac-man, Hands, Matlock (Bill Maddox), TRC/Crab legs, Grandslam, Tropicana, F3 Pluto ( Hugh Nystrom)
FNGs: None
COUNT: 8
WARMUP:
– SSH
– Stretch
– Tempo Merkins
– Cherry Pickers
– Abe Vigodas
– Rockettes
– Tie-Fighters
– X-Wings
– Line Drill with Bobby Hurleys

THE THANG:
1. Phase I:
– Peter Parkers at the base of Baby Everest
– Bernie halfway up and sprint the balance to the Summit
– One Manmaker at the Summit
– Run up to the Asylum Building and down to the Basketball Court, stopping at certain areas for exercises along the way
1. Phase II:
– We attempted to play a game of HORSE by having the PAX do an exercise while one person took a shot. If the shot was made, the shooter had to do a burpee. If he missed, the whole PAX had to do a :burpee:. F3 Pluto ( Hugh Nystrom) was overjoyed with the amount of :burpee: that were done by all. Let’s just say we’re not competing in any basketball tournaments as a team.
1. Phase III:
– Made our way to the artificial turf baseball diamond
– One PAX Bearcrawled to 1st base, Karaoked to 2nd base, Bernied to 3rd base & Karaoked Home.
– During the iteration, the rest of the PAX did an AMRAP of an exercise. It changed for each time someone rounded the bases.
1. Phase IV:
– Make our way back to the AO stopping at stations for various exercises.
MARY:
– BBQ Squats

ANNOUNCEMENTS:
– Haw Ridge Sign-up

COT: Be a chain breaker! One of the men I know in my small group shared some of his life story. His family and the area he grew up in was impoverished and contained some bad environs. He joined the Air Force out of high school and got out of the bad situation and has seen the blessings of following the Lord. Reviewed Isaiah 58:1-12.