F3 Knoxville

September Metric

AO: brickyard
Q: Gmail
PAX: Herbie, Natty, Biohazard (Jay Shepherd), Simmons, Spellcheck, fast-n-easy (Nate Votta), Drop Zone, Switchgrass (Stacy Clark), Gordie, Lizzy, Appleseed (Jon Smith), Strings
FNGs: None
COUNT: 13
WARMUP:
SSH. Cherry pickers . M. Phelps , tempo squats and merkins.
THE THANG:
September Metric – see September Newsletter
MARY:
Flutter Kicks and Hello Dollies
COT:
“Maintain a margin of safety. If your life is designed only to handle the expected challenges, then it will fall apart as soon as something unexpected happens to you. Always be stronger than you need to be. Leave room for the unexpected.” – James Clear

No Accident

AO: juco
Q: Guardrail
PAX: Wanderer
FNGs: None
COUNT: 2
WARMUP: SSH, Cherry Pickers, Twisties, Tai Chi Warrior
THE THANG: Broad jump across Hardin Valley to Award Winning hill climb for 10 Kick throughs at each light pole, repeat with 10 Merkins, then Catch me if you can across the top for some ab work while star gazing. Return to campus for some guardrail dips and bear crawl, then hunted down Booster and caught up with him.
MARY: Planks, L & R, Imperial Walkers
ANNOUNCEMENTS: T-Shirts! Fill the Q calendar. Lots of guys carrying a lot things right now. Reach out.
COT: Therefore let anyone who thinks that he stands take heed lest he fall.1 Corinthians 10:12

Tucker Blakely, 29 years old. Killed in the line of duty. News says Matthew Rose got in a domestic fight with his wife, cops get called, he shoots Officer Blakely, gets killed himself. 5 yr old son left fatherless.
Tragic. Close to home and it should wake us up.
This was no accident. Accident is tripping on the sidewalk or falling at soccer and needing stitches.
There are 2 ditches we can fall in as we process this.
1: It will never happen to me 2: Thinking there is nothing we can do to prevent it… a 3rd would be ignoring it.
Don’t think that you are above accountability, needing some guardrails or that we can go alone.
Speculation, but Matthew didn’t get there overnight – this wasn’t the first fight or outburst.
Don’t think you can just have a pet “socially acceptable” secret sin.
Take heed; know your own brokenness; share that with a Brother
Invite a neighbor to F3, to your church, to your backyard – and love them enough to tell them hard truths.
let yourself feel sad about this but don’t stop there. be a HIM to someone who needs it.
But Jesus doesn’t call us to live in fear of “an accident” He walks with us through temptation
No temptation has overtaken you that is not common to man. God is faithful, and he will not let you be tempted beyond your ability, but with the temptation he will also provide the way of escape, that you may be able to endure it.
1 Corinthians 10:13 ESV

[karns-otb] OTB 1

AO: karns-otb
Q: Betty
PAX: Appleseed (Jon Smith), fast-n-easy (Nate Votta), Gmail, Biohazard (Jay Shepherd), Dumpster Dive, Mermaid, Honeydew, Tractor, KickFlip, Voodoo, Eliza, Ocho, Baby Boomer, Sawdust, Commission, Noodles, Power Wheels
FNGs: 1 Power Wheels
COUNT: 18
WARMUP:
SSH, Cherry Pickers, Inch Worms, Tempo Squats, Merkins, Imperial Walkers, Willy Mayes
THE THANG:
Mosey to the Kindergarten Pickup Line for some 11’s
Top Half of a Burpee (some debate was had)
LBC’s

Mosey to cafeteria doors for a 4 corners workout
Corner 1- 10 Hand Release Merkins/10 4-count flutter kicks
Corner 2- 10 4-count SSH/10 Inch Worms
Corner 3- 10 Squats/10 4-count mountain climbers
Corner 4- 10 Iron Mikes/10 4 count shoulder taps

Mosey to the hill behind the tennis courts
At the bottom: 15 big boy situps
Bear crawls up the hill
At the top 5 burpees
Crawl bear down the hill
Repeat 2 # of times

Exploration mosey around the field house with some stairs and a kickflip pushing a voodoo on a sled. Also, some bear crawls were had.

MARY:
No time, back to flag just in time
ANNOUNCEMENTS:
The next OTB will be next Wednesday 10-11-23
COT:
“Don’t ever prejudge who can and cannot make an impact on your life. Even the most unlikely of people can turn out to be instrumental in your journey.” -Cameron Hanes

A nice tailgate coffeeteria was had after with some great mumble chatter. See you all again soon.

Duo Dia

AO: rampart
Q: Lucille (Austin Williams) , Wingman
PAX: Lucille (Austin Williams), Outnumbered, Wingman
FNGs: None
COUNT: 3
WARMUP: Light mosey and stretch OYO
THE THANG: Merkins up and down the gazebo stairs ( one for every step adding total ) , ten flat merkins at top. 5 burpees with jump over CMU, 50 curls, burpees again, 50 tricep extensions, more burpees, 50 over head presses, stairs again. Mosey to fountain to do ~6 rounds of 8 count squats, lunges, heavy big boys, American hammers, mosey to barn between sets.
MARY: AMRAP curls, and big boys.
ANNOUNCEMENTS: upcoming hike, corn maze ruck. Future ROCO plans.
COT:What lenses do you look through?

LMU Circuit and Coupons

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: vanilla, G-6 (Rick Kuhlman), Swanson, Drive-thru (Mikel Towe), Cowabunga, Escobar
FNGs: None
COUNT: 6
WARMUP:
THE THANG:
Run up to LMU for circuit
5/10/15/20
Decline
Apollo Ohnos
Dips
Left center right centers

Mosey back to coupon pile
1.5 minutes of:
Curls
Skull crushers
Chest press
Front raise

MARY:
Ab Circle
ANNOUNCEMENTS:
COT: Be kind and reach out to those struggling.