F3 Knoxville

Go Where Love Is

AO: asylum-pm
Q: Rooney(Carl Whipple)
PAX: Curveball, Crash Dummy, Pusher, Abacus, Drum Major, Glamper, Lilydipper, Rooney (Carl Whipple), Swimmies (Nathan Chesney), Tenderfoot, Pele (Jon Lindberg), Sugar Free, Double Dribble
FNGs: None
COUNT: V
WARMUP:
SSH, Windmills, stretching, Baby Arm Circles, Rockettes, Tempo Squats
THE THANG:
The W.A.S.H with partners (50 working, 100 Am Hammers, 150 Squats, 200 Hip Thrusters. Rinse and repeat.

Vicious cycle at the amphitheater with Bear Crawls/ BBS and Lunges/CDDs

Back to the AO

MARY:

ANNOUNCEMENTS:

COT: Whoever lives in love, lives in God, and God in them. I John 4:16.

Humble Rocks (squats)

AO: juco
Q: Guardrail
PAX: Booster, Archie, Starlink, Mailbox, Butterknife, Windex, Love Shaq, Fetch
FNGs: None
COUNT: 9
WARMUP: High needs, butt kickers, pitifully lead demotiviators, Tempo merkins, Harry Rockets

THE THANG: Rock paper scissors to get across the big lot, F3 style: Squat, Burpee, Star jump. Winner advances to the next line. Last man at the back bear crawls to the next opponent.

4 corners with 35,30,25 and 20 (goal was 100, but the Q didn’t know how to math) OHP& curls at corner 1, Merkins & Squats at corner 2, 4ct Mountain climbers at corner 3, choose your own core exercise at 4.

ANNOUNCEMENTS: Sign up for Escape from Haw Ridge

COT: All these things my hand has made, and so all these things came to be, declares the Lord. But this is the one to whom I will look: he who is humble and contrite in spirit and trembles at my word. Isaiah 66:2 ESV

– F3 focus on leadership
– But not just to lead or be great
– But to do Great things for God
– To fail at that: Think of yourself more highly than you ought
Read King Uzziah. Great for God, but “he was strong, he grew proud, to his destruction.”
– To be useful for God, have a humble heart
– Don’t think less of yourself, think of yourself less; think of others more.
– Be a great Friend: Be a 2AM friend. Be a better friend and get more of them as we age.

The Super Set

AO: thequacken
Q: DoorKicker (Jud)
PAX: Natty
FNGs: None
COUNT: 2
WARMUP: SSH, Squat Benders, Michael Phelps, stretch on our own

THE THANG: Super Sets x5

Exercise for 5 minutes straight
1 min = Jump roper
1 min = Merkins
1 min = Squats
1 min = LBCs
1 min = Cobras

2 min rest in between each set.

MARY: Lunges for 2 mins

ANNOUNCEMENTS:

COT: Don’t let Pride overcome you. When you do something great, remember it’s because of God.

Going Backwards at a Blistering Pace

AO: asylum-am
Q: Sawdust , Farley, Matlock (Bill Maddox), Gibbler, bluebird, Fabio (Joe Hamilton)
PAX: Farley, Sawdust, Matlock (Bill Maddox), Gibbler, bluebird, Fabio (Joe Hamilton), Jack-Jack 🦮, Rugby 🦮, Maddie 🦮
FNGs: None
COUNT: 6
WARMUP: Wait for bluebird’s alarm to go off to start. This spring forward thing messed with our start.

THE THANG: Ruck for 4.7 miles. Again, if we’d gotten off to a quick start, we might have hit 5 miles. New :dart:?!?

MARY: The Tail of the Dragon might be considered Mary, but we pulled into the station at the start of Name-o-Rama.

ANNOUNCEMENTS: Escape from Haw Ridge

COT: Hands provided us a word on getting the junk out of your life.

Super MAR10 Bros Beatdown

AO: bigball
Q: vanilla
PAX: Drive-thru (Mikel Towe), Abort (Jeremy Loftis), Swanson, Omega (Phil Puma), Postman (Scott Colby), vanilla, Huffy (Ken Hill), Wedding Singer, G-6 (Rick Kuhlman), Soot, Cannon Ball, Altar Boy
FNGs: None
COUNT: 12
WARMUP:

THE THANG:
Mosey to Big Ball Stairs

Merkins -10
AmHam -10 4 count
Run Stairs
10 min AMRAP

Mosey to L&N Coupon Pile
Mario 64
64 curls, kettles, bent rows

Final Castle – Mario/Luigi Partner Up
DORA

B – 100 Big Boys
O – 150 Overhead Presses
W – Walking Lunges (1 trip each)
S – 200 Skull Crushers
E – Elbow Plank (1 trip each)
R – Ranger Merkins 15 OYO

MARY: nope

ANNOUNCEMENTS:

COT: resist 1) scarcity thinking, 2) pursuit of power, 3) certainty over faith