F3 Knoxville

Fellowship Moseying in the New Year

AO: the-farm
Q: Choir Boy
PAX: Aladdin, Junk (Sam Yoakum), Choir Boy
FNGs: None
COUNT: 3
WARMUP: Yep

THE THANG: Fellowship mosey around the big loop.  Do 20 merkins at the first pole and 24 LBCs at the second pole. Rinse and repeat. After 10 sets (20 total poles), switch to 20 CDDs and 24 calf raises to complete the loop. At the four benches outside the tanning bed at the end, do 20 incline merkins on the first bench and 24 dips on the second bench and repeat. One mosey lap around the big loop to close out.

MARY: Flutter kicks x 24 on a 4 count and hello Dollys x 24 on a 4 count. Hold a plank for the last minute or so.

ANNOUNCEMENTS:

COT: Happy 2024 (hopefully)

L&N AMRAPs

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: Postman (Scott Colby), G-6 (Rick Kuhlman), vanilla, Secret Shower (Alex DeRusha), Air Gretzky (Kenton Gullion), Tinker Bell, Cowabunga, Implant
FNGs: None
COUNT: 9

WARMUP:
SSH, Arm Circles, Michael Phelps, Tempo Merkins, Tempo Squats, Rockettes, lap around the field

THE THANG:
went to coupon pile at L&N

AMRAPS of 5 minutes with 20 reps of 2 exercises with runs in between

Curls and Merkins, OH Press and Squats, Tricep Extensions and BBS, KB Swings and Dry Docks, Front Raises and Lunges, Thrusters and LBCs

Finished with 10 reps of all the weighted exercises and sprints

MARY:
none

ANNOUNCEMENTS:
Convergence on the 20th

COT:
in all settings the goal is first and foremost Christlikeness

1st SHAMruck of 24

AO: shamruck
Q: Oscar Meyer
PAX: Eliza, Snaggletooth (Elijah Tafao), Mermaid, Mailbox, Tailhook, slappy, The Situation, Dumpster Dive (Brad Burnette), Dumpster Dive, Oscar Meyer, None
FNGs: 1 None
COUNT: 11
WARMUP: none
THE THANG: disclaimer then straight ruck to hey bear and back
MARY:
ANNOUNCEMENTS: convergence (f3 smokies) Saturday 7 am (springbook in Alcoa)
COT:1st cor 6:19-20
Mental health is a big deal! We are all working on our physical bodies and need to keep the mind healthy as well. I had a good friend die by suicide last year. If you are having issues or problems get help! Grab a friend or counselor and get help! Also with new years comes resolutions don’t try to change everything keep reiterating your self a small change over. Long time will do much more than a large unsustainable change.

2024 kick off – eleventy-twos

AO: the-project
Q: Mathlete
PAX: Flying Dutchman, Biohack, Munge, Erector, OBrother, Ocho, Mathlete, Rocket
FNGs: None
COUNT: 8
WARMUP: Projectivators, tempo squats, Imperial walkers, hillbilly walkers, tempo merkins
THE THANG:
Mosey to playground – 3 pull ups, 10 squats, 20 BBS x3
Mosey to friendship bell – 20 rocket stepups, 20 dips
Mosey to K-25 hill – Eleventy-twos (it’s like 11s, except 20-2, 18-4, 16-6, etc.) One legged merkins and hillbilly squawkers.
Mosey to friendship bell – 10 slow derkins
Mosey to parallel bars – 20 inverse rows and 20 BBS
MARY: About 10 seconds of plank
ANNOUNCEMENTS: Convergence at Arsenal on 6th, BigBall on 20th, and get ready for GTE24
COT:
The virtue of innocence
“I am sending you out like sheep among wolves. Therefore be as shrewd as snakes and as innocent as doves.” Matthew 10:16
“And he said: ‘Truly I tell you, unless you change and become like little children, you will never enter the kingdom of heaven.'” Matthew 18:3

I like to be savvy. I like to know what is going on behind the scenes and play it to my advantage. If I am worried about my kid getting into trouble, my instinct is to learn everything I can about that particular vice and cleverly counter every move before he makes it.
This is not how Jesus operated. He openly, innocently ignored the subtext of his day. He chatted with the despicable Samaritan woman at the well, the untouchable leper, and the treasonous tax collector just like they were his own kin. And it produced unprecedented results.
Fairy tales show us this through the princess. Because of Snow White’s innocence, the huntsman cannot bring himself to kill her in the forest. Beauty accomplishes transformation of the Beast not by being shrewd in dealing with monsters, but because she expects of him just as she does a man. And so he becomes one.
How often do we think we are being clever and shrewd, but actually making a problem worse than if we would just do the simple right thing, as though we were just innocently good?

VPMQ

AO: asylum-pm
Q: Waxjob
PAX: CRISPR, Glamper, Rooney (Carl Whipple), Jeevan Kypa (Scrubs), Steam, Tenderfoot, Pele (Jon Lindberg), Drum Major, Brick, Down Under, Crash Dummy, Guppy, Abacus, Lilydipper, Waxjob, Whitey Tighty, Cheetah Boy
FNGs: None
COUNT: 17
A lovely, clear, and crisp winter afternoon. About 40°
WARMUP:
20 SSH
24 LBAC each way
5 Knoxville Cherry Pickers
10 Hindurkins
15 Tennessee Rocking Chairs
10 Failure to Launch
5 Burpees OYO
2 Burpees OYO
THE THANG:
Head to the top of Cardiac, make good use of the benches for 24 dips.
Next up is Traveling 11s with Merkins and BBS. Reps are as normal, but instead of just moving between two places, advance one light pole after each set. Mosey after the even number sets, and bear crawl the odd.
This took us all the way to the next intersection, so we cut cross country up to the Pavalon:
10 Table Rows
10 Step Ups each leg
10 Table Rows
24 Calf Raise (Straight)
24 Calf Raise (Toes-in)
24 Calf Raise (Toes-out)
10 Table Rows
1-Minute Balls to the Wall
10 Table Rows
Head back up to the parking lot for Mary!
MARY:
24 Flutter Kicks IC
24 LBCs IC
12 Side Crunch each side
A little bit of planking
Finish it off with some leg stretches
ANNOUNCEMENTS:
COT:
Ps 119:8-16
How can a young man keep his way pure?
By guarding it according to your word.
With my whole heart I seek you;
let me not wander from your commandments!
I have stored up your word in my heart,
that I might not sin against you.
Blessed are you, O Lord;
teach me your statutes!
With my lips I declare
all the rules of your mouth.
In the way of your testimonies I delight
as much as in all riches.
I will meditate on your precepts
and fix my eyes on your ways.
I will delight in your statutes;
I will not forget your word.