F3 Knoxville

Implements of pain

AO: asylum-am
Q: Tropicana
PAX: P3, Farley, Russell Crook/Crablegs, Sawdust
FNGs: None
COUNT: 5
WARMUP: SSH, mericans, bbq squats, stretching
Skip, Bernie, karaoke, bear crawl, crab walk.

THE THANG:

Hill/Hammer
Rifle/Ropes
Odd Carry/gobblets
Farmer Carry/swings
Broad Jump/Plank

Rinse and repeat

MARY:
5 mins of stretching

ANNOUNCEMENTS:
Fill the W calendar next week.

COT: The Agony in the Garden
When I’m suffering, (tired, hungry, sore) don’t become selfish. Act with love as Jesus did in the Garden.

Run & Sweat

AO: asylum-pm
Q: Crash Dummy
PAX: Lilydipper, Pele (Jon Lindberg), Switchhitter (Tony), Drum Major, Brick, Kung Blue, Rooney (Carl Whipple), Mr Jinxy, Pusher, MD Hammer, Curveball
FNGs: None
COUNT: 12
WARMUP: Side Straddle Hops x 20, Cherry Pickers x 5, Good Mornings, Runner’s Stretch, Light Stretching, Downward Facing Dog, Money Stretch.

THE THANG: Run around the park, keeping mostly to the perimeter. A few stops along the way for a quick breather. Sprint up Everest a few times then end back at the AO.

MARY:

ANNOUNCEMENTS: Double Beat Down w/F3 ROCO -5/6. Hardship Hill 5/17.

COT: How are we connected to our identities? Are you tied to your business card? If you died today, how would you want to be remembered?

Hold fast for Heavy Day

AO: the-equalizer
Q: Smithers
PAX: Snowbird, Ribbed (Joshua Sagraves), Stripped, Mouthwash, Bookman
FNGs: None
COUNT: 6
WARMUP: SSH, TN rockers, imp walkers, tempo merkins.

THE THANG:
Get CMUs, mosey to bath house

R1 (6 min):
CMU Frankensteins / Hangs
– When one partner drops to ground or lowers CMU, swap and repeat. Keep swapping for 6 min.

R2 (6 min):
CMU GA cheerleaders / Wall sits
– Same as before, when one partner stops, switch and repeat for 6 min.

Mosey to splash pad

R3 (6 min):
CMU lap dips / Planks
– Same idea

R4 (6 min):
Under table supine pullups / CMU tip toe hold
– same

R5 (6 min, on the way to smokehouse):
Lunges / CMU rifle carry
– Same

MARY: n/a

ANNOUNCEMENTS: Banjo, check out other AOs

COT: Psalm 139 reminds us that Christ will hold us fast, and scripture is full of guidance and direction to hold fast to things that are good, our spouses, love, etc. Persevere in the face of adversity and hold fast!

Home Sweet Home

AO: juco
Q: Booster
PAX: Starlink, Mailbox, Love Shaq, Wanderer, Guardrail, Booster, Windex
FNGs: None
COUNT: 7
WARMUP:

• Walk & Warm Up
– Cherry Pickers (IC) 4 CT X 10
• Baby Arm Circles Forward X 10 (IC)
• Baby Arm Circles Backwards X 10 (IC)
• Overhead claps X 10 (IC)
• Tempo Squats X 10 (IC)
• Hand Release Merkins X 10 (OYO)
• 1 minute on your own

THE THANG:

• Station 1 – 15 Diamond Merkins, 20 Merkins, 20 Hello Dollies & Run to next location
• Station 2 – 20 Flutter Kicks, 20 Mountain Climbers & 40 Calf Raises & Run to next location
• Station 3 – 20 Overheard Press, 20 Bentover Rows, 20 Curls & Run to next location
• Station 4 – 30 Lunges (15 each leg), 20 Squats, 60 second Plank & Run to next location
• Rinse & Repeat

MARY: Part of Workout but we did Inperial Walkers waiting on Rush guys

ANNOUNCEMENTS:

COT:

I heard Pastor Dave Stone from Louisville preach last weekend. He was amazing as he mixed humor, scripture and story-telling to share his message. Pastor Stone retired at 58 from one of the largest churches in the country as he felt his church of 30,000 people needed new, younger leadership with fresh ideas; Dave is reinvigorated by speaking at conferences, missions like KARM, etc.

He strives to remember everyone’s name at the meeting. He’s unbelievable so I wanted to share a few things…

Home is where the heart is…we’re often so at peace when we’re at our home, our bed, etc. If we live with purpose and serve and worship God, we will be at our forever home, Heaven.

We need to live with a sense of urgency. Don’t let the good things on Earth crowd out the best thing which is Jesus. He missed the opportunity to have dinner with Gary Player because he didn’t pay attention to what time dinner started, took his time, got ice cream and missed an hour with his favorite golfer. He wasn’t comparing Player to God but said many of us focus on lots of things that take us away from our relationship with our savior.

“At birth, we look like our parents; at death, we look like our decisions.

The 420

AO: shamrock
Q: slappy
PAX: Crawlspace, Stitch, Mermaid, slappy, Flower Pot, Skidmark, Dumpster Dive, LeBling
FNGs: None
COUNT: 8
WARMUP:
I made the announcement that today was going to be the best day of your lives…
– cherry pickers
– Twistys
– Twistys with baby arm circles forward
– Shoulder taps
– Calf stretch
– Runner stretch
– Quad strength with balance help from a buddy

THE THANG:
On track
4 rounds of
– 25 merkins
– 25 big boys
– 25 squats
– 25 SSHs
– 5 burpees
– 1 lap around track
For time. This is a great metric that we will do again soon. How fast can you do 420 reps and run a mile?

After the 420 we cooled off with Crawlspace leading the noodle stretch.

MARY:
Nope

ANNOUNCEMENTS:
– Hardship hill is 5/17
– Shamrock flag handoff is 5/9. With a tailgate coffateria to follow. We need a couple people to help bring stuff.

COT:
I shared about a moment in my life where I decided to take the Jesus stuff seriously. A portion of my testimony if you will. I asked some rhetorical questions of the group.
– What do you believe about the Jesus stuff?
– Do you think this is important?
– Are you ready to share with others?
– If so can you share it in a concise manner so that your audience doesn’t get lost in the unpracticed ramblings?

Don’t keep your story a secret. Share it with others. Share it with people you have a relationship with already. Your audience will listen if they like you so remember that your character matters. Jerks are not taken seriously.

“….Always be prepared to give an answer to everyone who asks you to give the reason for the hope that you have. But do this with gentleness and respect,”
‭‭1 Peter‬ ‭3‬:‭15‬ ‭NIV‬‬

Be ready to tell your story.