F3 Knoxville

Put in the work

AO: brickyard
Q: fast-n-easy (Nate Votta)
PAX: Natty, A-Rod (Nate Peterson), Spladle, Z-Pack (Brian Brockman), Switchgrass (Stacy Clark), Lizzy, Appleseed (Jon Smith), FixerUpper (Patrick Core), Slabs, Swamp Thing (Jared Selph), Herbie (Kortney Jarman), Gordie (Steve Wheaton), Spellcheck, Simmons (Justin Creasey), fast-n-easy (Nate Votta), Trip
FNGs: None
COUNT: 16
WARMUP:
-windmills, cherry (grape) pickers, a-little of this a-little of that, with the whiffle ball bat
THE THANG:
Football field time
– 1 merkin on each 5yrd line (just 1)
– 1 Moutain climber on each 5yrd line (just 1)
4 teams on the sidelines
– bear crawl to the hash/run to the hash/bear crawl
All on the sideline
-50%to the hash, 75% to the hash, jailbreak to the end. Wash/Rinse/Repeat

Back at the A/O
– teams of 4
Deck of cards. All draw/all exercises
8 do the exercises/ 8 do the loop

MARY:
Bruce Lee/Hello Dolly/Freddie Mercury/Flutter kicks

ANNOUNCEMENTS:
Brickyard had the Ghost flag for 1 workout

COT:

Jesus Is The Only Way To Salvation. Acts 4:12, ESV And there is salvation in no one else, for there is no other name under heaven given among men by which we must be saved.

16 men came out today to get better. Reach out to 1 person today and make a difference.

A Respectful Beatdown

AO: asylum-am
Q: Sawdust
PAX: TRC/Crab legs, Hands (Robb McKeown), Welches (Leland Murphy), Pac-man
FNGs: None
COUNT: 5
WARMUP:
– SSH
– Tempo Merkins
– Cherry Pickers (a must with Pac-Man in the house)
– Windmills
– Rockettes
– Imperial Squat Walkers
– Tie Fighters
– X-Wings
– Football Fast Feet with Up-Downs
– Combo Coupon Work (Curls to OVHD Presses to Tricept Extensions)
– Mountain Climbers at the Base of Baby Everest
– Run up Baby Everest
– Crawl Bear Bearpees down Baby Everest

THE THANG: A Ladder Drill with 3 Stations
Station #1 (Parking Lot)
1. Sumo Squats
2. Jungle Bois
3. Bonnie Blairs
4. Lt. Dans

Station #2 (The Cloud)
1. Big Boy Sit Ups
2. Pickle Pounders
3. Freddie Mercurys
4. Gas Pumpers

Station #3 (Pav-Lov)
1. LBCs
2. Froggie Squats
3. Imperial Walkers
4. Hello Dollies

MARY: Not Time
ANNOUNCEMENTS: None
COT: Recap of some of the points discussed during Camp Runamuck (F3 Dad Camp). The key was three tenants of what the Q wanted to strive for leading his children to adulthood.
1. Faith (not just in words, but following His Will, not our own)
2. Integrity (not just honesty, but owning errors/failures & crediting effort of others above self)
3. Love (not only compassion, but the ability to experience ‘tough love’)

Tabata Under the Stars

AO: the-farm
Q: Choir Boy (Kenny Saffles)
PAX: School Zone (Michael Shope), Aladdin (Mansour Hasan), Sharpie (Gary Mitchell), Choir Boy (Kenny Saffles)
FNGs: None
COUNT: 4
WARMUP: Mainly some stretching

THE THANG: Tabata – 20 seconds on, 10 seconds off, 8 rounds, run a lap around the island (taking the Panama Canal to cut it short), rinse and repeat. We got in 6 sets – merkins, squats, CDDs, LBCs, calf raises, and dips

MARY: Star gazers

ANNOUNCEMENTS: None

COT: Remember that as we watch our kids grow, we will miss these days in a few years just as much as we miss the younger days now.

Defeating a stacked deck

AO: shamrock
Q: Base Salary
PAX: Finish Him (Chris Templeton), Base Salary, Jardet (Tyler Hill), Betty (Tyler Alexander), Commission (Adam Wilson), Curveball P (Dave Purcell), Dumpster Dive, Eliza (Kevin Parrott), Honeydew (Jason Childers), Oscar Meyer (Brett Harris), Skidmark (Brad Coulter), slappy (Nathan Evers), Voodoo (Eric A), Waxjob (Josh Brady), Apple Bottom, Great White (Grant Goodwin), LeBling (Chris LeClair), Curry (Steve Coy), Stitch (Brad Ware), The Situation (Carl Helstrom), Twitch, Coal miner, nacho libre
FNGs: 2 Coal miner, nacho libre
COUNT: 23
WARMUP:
SSH x 10
Tie fighters x 10
Hip rolls x 5
Neck rolls x5
Windmills x 10
Cherry pickers x 4

THE THANG:
To the football field. Each Pax got a card from the F3 workout deck with the remainder of the deck being chance cards. Starting at the goal line, do the exercise on the card for the reps + yard line. Then mosey to the opposite side (Bernie to get back). Goal line ->goal line -> opposite 10 -> 10-> etc until the 50 (15 second stargazer) then work back out to the goal lines.
MARY: back at the flag continued drawing from the deck doing exercise at dictated reps

ANNOUNCEMENTS:
Prayers : Freefall’s mother, Guardrail looking for a new employment opportunity, son of Cardinal adapting to a new school and the still recent losses of father and grandfather, curveball’s father is having cataract surgery.

COT: There is no pride in struggling alone.
There was a town that had a large storm on the way. It was expected to produce mass flooding. News alerts for the area urged residents to evacuate. One man however choose to stay and putting his faith in God saying ‘I know the Lord will take care of me.’ The storm arrives and floods began while emergency crews swept the town and urged him to evacuate, but he stayed and said ‘I know the Lord will take care of me.’ As the town began was flooding he retreated to his upstairs and a boat came up to rescue him. He again said ‘I know that the Lord will take care of me.’ The flood waters continued to rise and the man was sitting on his roof. A helicopter comes by and begs the man leave, but he just says ‘I know the Lord will take care of me.’ Eventually the flood rises and the man perishes. The man asks God why didn’t you protect me when I put all my faith in you until death?! God replied ‘I gave you news alerts and emergency crews, I sent a boat and a helicopter, why didn’t you accept the help I provided?’
We sometimes want our answers to feel miraculous or to happen how we want them, when the real help we need is found in much more ordinary ways. We need to humble ourselves to the Lord and ask for help, but also have open eyes in the ways he provides for us.
This group is a great example of what the Lord has provided to us when we are in need. Do not struggle alone, let the group know when you are having a tough time, so that we can serve and help you through.

Defeating a stacked deck

AO: shamrock
Q: Base Salary
PAX: Finish Him (Chris Templeton), Base Salary, Jardet (Tyler Hill), Betty (Tyler Alexander), Commission (Adam Wilson), Curveball P (Dave Purcell), Dumpster Dive, Eliza (Kevin Parrott), Honeydew (Jason Childers), Oscar Meyer (Brett Harris), Skidmark (Brad Coulter), slappy (Nathan Evers), Voodoo (Eric A), Waxjob (Josh Brady), Apple Bottom, Great White (Grant Goodwin), LeBling (Chris LeClair), Curry (Steve Coy), Stitch (Brad Ware), The Situation (Carl Helstrom), Twitch, Coal miner, nacho libre
FNGs: 2 Coal miner, nacho libre
COUNT: 23
WARMUP:
SSH x 10
Tie fighters x 10
Hip rolls x 5
Neck rolls x5
Windmills x 10
Cherry pickers x 4

THE THANG:
To the football field. Each Pax got a card from the F3 workout deck with the remainder of the deck being chance cards. Starting at the goal line, do the exercise on the card for the reps + yard line. Then mosey to the opposite side (Bernie to get back). Goal line ->goal line -> opposite 10 -> 10-> etc until the 50 (15 second stargazer) then work back out to the goal lines.
MARY: back at the flag continued drawing from the deck doing exercise at dictated reps

ANNOUNCEMENTS:
Prayers : Freefall’s mother, Guardrail looking for a new employment opportunity, son of Cardinal adapting to a new school and the still recent losses of father and grandfather, curveball’s father is having cataract surgery.

COT: There is no pride in struggling alone.
There was a town that had a large storm on the way. It was expected to produce mass flooding. News alerts for the area urged residents to evacuate. One man however choose to stay and putting his faith in God saying ‘I know the Lord will take care of me.’ The storm arrives and floods began while emergency crews swept the town and urged him to evacuate, but he stayed and said ‘I know the Lord will take care of me.’ As the town began was flooding he retreated to his upstairs and a boat came up to rescue him. He again said ‘I know that the Lord will take care of me.’ The flood waters continued to rise and the man was sitting on his roof. A helicopter comes by and begs the man leave, but he just says ‘I know the Lord will take care of me.’ Eventually the flood rises and the man perishes. The man asks God why didn’t you protect me when I put all my faith in you until death?! God replied ‘I gave you news alerts and emergency crews, I sent a boat and a helicopter, why didn’t you accept the help I provided?’
We sometimes want our answers to feel miraculous or to happen how we want them, when the real help we need is found in much more ordinary ways. We need to humble ourselves to the Lord and ask for help, but also have open eyes in the ways he provides for us.
This group is a great example of what the Lord has provided to us when we are in need. Do not struggle alone, let the group know when you are having a tough time, so that we can serve and help you through.