F3 Knoxville

Don’t Be A Fool

AO: juco
Q: Commission
PAX: Butterknife, Guardrail, Fetch, Lt. Dan, Love Shaq, Wanderer, MessyHobbs, Ghost Flag (F3Knoxville)
FNGs: None
COUNT: 8
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)
Mountain Climbers x 10 (4 count)

THE THANG:
Mosey to Big Parking Lot

Suicides:
10 Merkins, 10 squat, 5 burpees down and back x 10 parking stalls

Mosey to the Haslam Building
11s – Dips and step ups/box jumps

Mosey to the Flag
1 stop – 20 Flutterkicks (4 Count)

MARY:
5 minutes of Little Baby Arm circles, Big Baby Arm circle forward, Little Baby Arm circle backward, Big Baby Arm circle backward, wax on/wax off, wax on/wax off overhead, gorillas, little bird/big bird arm flaps, Grady Corn

COT:
Evaluate where you spend your time, money and thought. What are you building and what are you building upon?

Matt 7:24 “Therefore everyone who hears these words of Mine and [https://www.biblegateway.com/passage/?search=Matthew%207&version=NASB1995#fen-NASB1995-23341o]acts on them, [https://www.biblegateway.com/passage/?search=Matthew%207&version=NASB1995#fen-NASB1995-23341p]may be compared to a wise man who built his house on the rock. 25 And the rain fell, and the [https://www.biblegateway.com/passage/?search=Matthew%207&version=NASB1995#fen-NASB1995-23342q]floods came, and the winds blew and slammed against that house; and yet it did not fall, for it had been founded on the rock. 26 Everyone who hears these words of Mine and does not [https://www.biblegateway.com/passage/?search=Matthew%207&version=NASB1995#fen-NASB1995-23343r]act on them, will be like a foolish man who built his house on the sand. 27 The rain fell, and the [https://www.biblegateway.com/passage/?search=Matthew%207&version=NASB1995#fen-NASB1995-23344s]floods came, and the winds blew and slammed against that house; and it fell—and great was its fall.”

The Gospel is consequential…if that tomb was empty, stop over investing in this world at the expense of the next.

1 Cor 15: 16 For if the dead are not raised, not even Christ has been raised; 17 and if Christ has not been raised, your faith is worthless; you are still in your sins. 18 Then those also who have fallen asleep in Christ have perished. 19 If we have hoped in Christ in this life only, we are of all men most to be pitied.

Circle of Gain

AO: thequacken
Q: Z-Pack
PAX: Z-Pack
FNGs: None
COUNT: 1
WARMUP:
SSH IC
Abe Vigoda
Cherry Picker IC
Flamingo Stretch
Tricep and Shoulder Stretch
Michael Phelps
Tempo Merkins IC
Tempo Squats IC
Mountain Climbers IC
Run Panda Express

THE THANG:
Six Exercises in a circle
1 Blockees
2 Dumbell Curls
3 Dumbell Rows
4 Lunges with CMU
5 Mucho Chesto
6 Overhead Squat Thrusters with CMU

Using Tabata Timer, Exercise for 45 sec. 10 sec. rest.
After completing a trip around the circle – I rucked a lap at Ftn City Park and stop at monkey bars to do 10 pull ups. Rinse and Repeat. I got 2 times around the circle and 2 laps.

MARY:
Flutter Kicks IC
Dead Bugs IC
Bruce Lee IC
High Plank – 60 sec
Low Plank – 60 sec

ANNOUNCEMENTS:
none

COT:
seize the gloom

[mountainbiking] Mod HAw loop

AO: mountainbiking
Q: Sambo
PAX: Abscess, Billy Goat, Borg, Imaginary, Sambo, Toebox
FNGs: None
COUNT: 6
WARMUP:route explained

THE THANG:up and down and around HAW

MARY:

ANNOUNCEMENTS:

COT:Micah 6:8 and 1 John 1:9

Everything but the kitchen sink

AO: brickyard
Q: Spellcheck
PAX: Appleseed, Bail Bonds, Gmail, Switchgrass (Stacy Clark), Herbie, Apple seeds, 2.0s Strings & Bruce Lee
FNGs: None
COUNT: 8
WARMUP: side straddle hops tempo, squats, Thai fighters, overhead claps this and that oil, cans and cherry pickers

THE THANG:
10 of one exercise from round 1 at the bottom of commerce Hill / mosey, halfway then Bernie to the top.
10 of one exercises from round 2 at the top of commerce Hill, then mosey back down. 5 trips up & down.
Round 1: Burpee’s / Squats / Merkins / Imperial squad walkers / J Lo’s
Round 2: Big boys / Flutters / LBC’s / Australian snow angels / Freddie Mercury’s

@ the AO / 50 secs on 10 secs off / Mosey after each round
Round 3: Blockies / Lunges / Curls / OHP / Pull throughs
Round 4: Step-ups / Derkins / Wall Sit / Dips / Incline
Round 5: Rows / Murder bunnies / tricep extensions / CMU NASCAR / Swings

MARY: No Time

ANNOUNCEMENTS: HawRidge next Friday
Come, see, switchgrass this week before he ships out!

COT: in response to the cross, we can lay down our own “volition” and take up that of The Spirit that we now have access to, because of Christ, crucified, and resurrected!

”And so, dear brothers and sisters, I plead with you to give your bodies to God because of all he has done for you. Let them be a living and holy sacrifice—the kind he will find acceptable. This is truly the way to worship him.“
‭‭Romans‬ ‭12‬:‭1‬ ‭NLT‬‬

Easter Zombies!

AO: shamrock
Q: KickFlip
PAX: Mermaid, slappy, Crawlspace, Caveman, Gringo, Toretto, KickFlip, Waxjob, Hot Pants, Stitch, Double Scoop, Twitch
FNGs: None
COUNT: 11 + 1
WARMUP: This and that – short mosey to the ichthys

THE THANG:
20 second incrementing workout
1. Mountain Climber
2. HR Merkins
3. * Shoulder taps
4. Flutter kicks
5. Box cutters
6. Imperial walkers
7. Lunges
8. Bobby Hurley
9. Iron Mikes
10. * Monkey humpers

The Beast – keep track of your total # of cumulative reps. 15 minutes of work.
– 5 min burpees
– 4 min squats
– 3 min BBS
– 2 min merkins
– 1 min plank jack

MARY:
No time!

ANNOUNCEMENTS:
April 5 – Escape from Haw Ridge
April 10 – Launching The Pulpit
April 26-28 – GTE
April 27 – Convergence

COT:
Zombies on Easter!
Mathew 27:50 Then Jesus shouted out again, and he released his spirit. 51 At that moment the curtain in the sanctuary of the Temple was torn in two, from top to bottom. The earth shook, rocks split apart, 52 and tombs opened. The bodies of many godly men and women who had died were raised from the dead. 53 They left the cemetery after Jesus’ resurrection, went into the holy city of Jerusalem, and appeared to many people.

Is there a part of your spirit that is dead? Your prayer life? Your ability/desire to forgive? Your compassion for people who are disadvantaged? Your leadership role over your family? Your contentment? If so, what better way to commemorate the original Good Friday than to let Jesus resurrect that part of you and make it come alive again….TODAY!