F3 Knoxville

Duck pond circuit

AO: juco
Q: Fetch
PAX: Booster, Wheelchair (Jonathan Perelman), Wanderer
FNGs: None
COUNT: 4
WARMUP: side straddle hops in cadence, windmills in cadence, cherry pickers in cadence, 30 sec stretch on your own.
THE THANG:

Duck Pond Lot Circuit
10 burpees at light pole 19
Run to welcome sign
20 squats
Run to pole 12
30 2 ct flutter kicks
Run to pole 10
40 merkins
Run hard to pole 19,
rinse and repeat.

MARY: N.A.
ANNOUNCEMENTS: N.A.
COT:
I Cor 3:6-7:

I planted, Apollos watered, but God gave the growth. 7 So neither he who plants nor he who waters is anything, but only God who gives the growth.

Two things to unpack with with verse. First, we are called to plant and water, but its God that gives the growth… in the day to day things we do, trust God to give the increase and bless our efforts. Secondly, God is in control. There are things we can and should do and say in this life, but so much of our lives are completely out of our control. It’s humbling to realize how much this is.
Encouragement is to plant and water, then pray and trust for God to give the growth in our work, families, relationships, etc…

Full body gauntlet

AO: dogpound
Q: ExciteBike (Micah Stair)
PAX: Mayberry, Imaginary, Earmuffs (Dan Studt), Aladdin, Junk (Sam Yoakum), I-Beam, La-Z-Boy (Zac Smith), Madoff (Daniel Hereford), Google(Tim Dugas)
FNGs: None
COUNT: 10
WARMUP:
Side Strattle hops
Tempo squat
Tempo Mercan
Imperial walker
Cherry picker
5 burpees

THE THANG:
Pickup a peerock.
Mosey to the small island and steps.
Setup line of cones with 3 exercises at each. Perform the first exercise and move to the next cone. After the last cone, run a lap around the small island and do the second exercise at each cone.

Squat to Reverse lunges / Squat to side lunge / Squat to lunge – 10 each side
Curls / skull crushers / Thruster – 20 reps
LBCs / Hammer frogs / Raising the dead sit-ups – 30 reps
Bear Mercan / Power T Mercan / spider Mercan – 25 reps
Bird Dog / flamingo / Skater – 10 reps each side
Half burpee to squat / break dancer / should taps – 20 reps
Star Gazer / Plank / Star Gazer – 10 count

MARY:
ANNOUNCEMENTS:
COT:
Balanced Man: we as men, fathers, husbands, and leaders are all pulled on for each role everyday. Some men have let go of the pull for whatever reason. Maybe they were taught to let go when the pull was to hard, maybe they are holding on but it’s just dragging them away from everything else, maybe one thing is easier so they let go of the others to hold on to the one thing with both hands. That one thing is safe and comfortable.
What does it look like to be fully balanced?
How do we help balance those we are tethered to?
How do we show others how to be balanced?

2 Qs for one low price!

AO: asylum-am
Q: Matlock (Bill Maddox) , Waxjob
PAX: P3 (Jordan Simmons), TRC/Crab legs, Snitch (Cory Beilharz ), Pac-man
FNGs: None
COUNT: 6

WARMUP: Waxjob:SSH. shoulder Blaster circuit. Terducken (sp?) merkins
THE THANG: Matlock: 3 rounds of Laredo. 24 squats, 24 Merkins. 24 lunges. 400m run (yes @gibbler we ran in my portion)
Waxjob: diabolical #onbrand CMU
20 of each
1)up and over merkins
2)hard curls
3)thrusters
4)triceps extensions
5)big bois

oh…and run a lap after each rep. with said CMU
MARY: Death by flutterkicks. 50 of them on the 4 count. 5-0. Fiddy
ANNOUNCEMENTS: Brolympics is coming in 51 weeks. Govern yourselves accordingly
COT: daily prayer and meditation with God will physically change your brain. ,#science

Rucking Around the Hood

AO: shamruck
Q: Mermaid
PAX: Betty, Eliza, Bed Wetter, Hot Pants, Toretto, The Situation, Swifty, Mermaid, Voodoo, Skidmark
FNGs: None
COUNT: 10
We took a little longer and knocked out 4 miles. Toretto, decided to forgo the ruck and ran for 2 straight hours and running 12 miles while we rucked.

It’s the busy season, keep your eye on what’s important and don’t be distracted by the noise. Family, wife, work whatever you deem important, don’t let the noise and less important things distract you from the important things.

Five do Rucking

AO: asylum-am
Q: Sawdust
PAX: bluebird, Coolio (Greg Fox), Gibbler, Matlock (Bill Maddox), Jack-Jack, Rugby
FNGs: None
COUNT: 5.2
THE THANG: 4 miles

COT: Heard @Rainbow tell us about the “Lost Art of Discipleship”