F3 Knoxville

Birthday BOMBS

AO: brickyard
Q: Herbie
PAX: A-Rod (Nate Peterson), fast-n-easy (Nate Votta), Simmons, Red Dog (Clifford Boyle), flyball, Bail Bonds, Switchgrass (Stacy Clark)
FNGs: None
COUNT: 8
WARMUP:
– SSH
– Oilcan
– Overhead claps
– Seal claps
– Little of this and a little of that

THE THANG:

47 Manmakers interspersed throughout the workout

Brickyard bearcrawl to 10

Mosey to the splashpad

BOMBS
– 50 Burpees
– 100 overhead claps 4ct
– 150 Merkins
– 200 BBS
– 250 Squats

Mosey to the planters

11s – inclines and lunges 2ct

MARY:
– Captain Thor to 5
– Flutter 10 4ct
– Tuesday morning 10
– Superman 10
– Plank to time

ANNOUNCEMENTS:

COT:
Whether you think you can or think you can’t you are right. Henry Ford

You vs. You 1st F Challenge for April at the Asylum

AO: asylum-am
Q: Sawdust
PAX: Rainbow, P3, Double Wide, Cinco (Scott McGuire), Cat Gut (Mike Davis), Tropicana, Gibbler, Matlock (Bill Maddox), Bunny, F3 Pluto ( Hugh Nystrom), Newton
FNGs: None
COUNT: 12
WARMUP:
– SSH
– Stretch
– Tempo Merkins
– Tie-Fighters
– X-Wings

THE THANG:
PART 1: RUN
– 10-minute timer
– Begin at Line 1:
1. Run to Line 2 (10 yards) and back
2. Run to Line 3 (20 yards) and back
– Run to Line 4 (30 yards) and back
1. → That’s 1 rep
– Rinse and repeat for 10 minutes
– Record total reps
– 1-minute rest
PART 2: AMRAP
– 3×2-minute timer (no rest between movements)
– Count total reps (cumulative):
1. 2 minutes AMRAP Side-Straddle Hops (SSH)
2. 2 minutes AMRAP High Knees (count 1 leg)
3. 2 minutes AMRAP Mountain Climbers (count 1 leg)
– 3 minutes rest
– Record total reps from Round 1
THEN… REPEAT THE ENTIRE WORKOUT
Start over from Part 1 and repeat the full circuit. Reset your rep count
Submit Your Scores (4 Total):
1. Round 1 Run Reps
2. Round 1 AMRAP Reps
3. Round 2 Run Reps
4. Round 2 AMRAP Reps
docs.google.com/forms/d/e/1FAIpQLSd3PzswIJNrUsoNEjY53llgqp6bqH3clDy7V9I17T7hdR8M3g/viewform?usp=sharing
MARY: N/A

ANNOUNCEMENTS:
– Frozen Head CSAUP
– Hardship Hill

COT: Celebrate the small victories, wins & blessings. We don’t know His overall plan. If we think of His plan as a tapestry that He can see from the finished side, and we only see the small pieces of the back side. There is beauty in the small view we have and we should take joy in the things He calls us to do in the moment.

Glow Rings

AO: shamrock
Q: Stitch
PAX: Mermaid, slappy, Smoked Pickle, Voodoo, Squatter, Crawlspace, Skidmark, Eliza, Flower Pot, Brick
FNGs: None
COUNT: 11
WARMUP:
1. SSH
2. Grady Corns
3. Neck Rolls
4. Imperial Walkers
5. Tempo Merkins

THE THANG:
Mosey to the football field for 4 corners.
1st corner = 10 Burpees
2nd corner = 25 Squats
3rd corner = 25 2-count Freddies
Run through the bleachers to the 4th corner
4th corner = 25 Merkins
REPEAT
REPEAT again

Glow Frisbee team relay from the baseball lot around the campus and back to COT.

COT:
Two verses from John…

In John 14:6, Jesus said “I am the way, and the truth, and the life; no one comes to the Father, but through me.” That’s a pretty bold statement! That’s not only a truth claim, it’s a claim that every other way is false.

In John 3:36, John says “Whoever believes in the Son has eternal life; whoever does not obey the Son shall not see life, but the wrath of God remains on him.” It sounds like a lot is on the line here, am I right??

Last Sunday on Easter, the pastor at Fellowship told the congregation that “I believe in Christianity, not because it’s helpful or helps me through hard times. I believe in Christianity because it’s true.” Good answer. I believe it to be true, also, and it’s the reason I am a Christian.
‭
There are many world views and religions and they all believe in different things about God and his nature. What makes one triumph over the rest? If they are all so different then they can’t all be true, right?? Isn’t that important?

I asked my son once, Why are we Christians? Have you ever been asked that? How would you respond? Could you answer that in one sentence? My 13 year old son, at the time, couldn’t find the words to articulate his beliefs and he was a bit stumped. I told him the answer to that question is… “Because Christianity is the best explanation for the way things are in reality.” It has an answer for every challenge. Will it convince everyone…no! In fact, it will convince far fewer than it will not. And, the Bible even makes that very claim.

Are the Gospels reliable? Is the Bible the inerrant Word of God? Is Jesus really who He says He is? There are many good reasons to trust in Jesus as God, the Bible as God’s word, and the claim that Christianity is true. If you want to dive deeper into that, do some research and find the answers for yourself. That, or you know how to reach me.

Crazy 8s

AO: dogpound
Q: Madoff
PAX: Lightweight, Mayberry, Nixon, Einstein, Earmuffs (Dan Studt), Bartman
FNGs: None
COUNT: 7
WARMUP:
20 SSH
10 tempo squats
10 Rockettes
10 hinge rotations
20 calf raises
Slow Mozy up the Hill
15 wide slow merkins on the rail
15 dips
Run to the stairs

THE THANG:
8 rounds
200m Run
8 squats, 8 merkins, 8 lunges, 8 burpees
200m Run
1 min rest

MARY: 30 sec of stretching

ANNOUNCEMENTS: None made

COT: Lead from where you are. Thanked the team for their effort on the workout and reminded everyone that as long as you are working your hardest that’s your “best” and don’t judge it by someone else’s performance. You are positioned to lead and influence someone in your life so be mindful and intentional.

[genesis-ruck] Carry On

AO: genesis-ruck
Q: Single (Ryan Chambers)
PAX: Steam, Brick
FNGs: None
COUNT: 3
WARMUP: Cherry Pickers, IT Department Stretch, Little Baby Arm Circles

THE THANG:

Genesis Ruck

Thang 1

4 Rounds

10 Sandbag Thrusters
10 Sandbag Curls
100m Farmers Carry

Thang 2

100m Bear Hug Carry
20 Sandbag over Shoulder
100m Bear Hug Carry
20 Sandbag Squats
100m Bear Hug Carry
20 Ruck Step Ups

Ruck down greenway path till time.

MARY: Ruck back to flag

ANNOUNCEMENTS: See Slack

COT:

Stay Consistent in the areas that matter most in your life.