F3 Knoxville

Board GAINS

AO: the-equalizer
Q: Blindside
PAX: Stripped, Ice Cold, mouthwash (Mike), Snowbird, Unibráu (Nick Robinson), Blindside, Headgear
FNGs: None
COUNT: 7
WARMUP:
Tempo Squats IC x10 | Ab-eh Vi-go-das IC x6

THE THANG:
Mosey to picnic table near pickleball court. Set up the Board GAINS game and begin.
Roll dice, move piece around the board, complete the exercise

MARY:
Small amount of stretching

ANNOUNCEMENTS:
Hot Toddy Triple Q on Saturday
Convergence on 1/20 at Big Ball
F3KnoxRucks sign ups!! Check the website!!

COT:
Be consistent. Don’t be afraid to start over. Track your progress. Get better everyday.

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?