F3 Knoxville

Double Dora

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AO: the-project
Q: Haggis
PAX: Mathlete, Chicken Bone, Patch Adams, Ocho, Flying Dutchman, OBrother, Tom Tom, Munge
FNGs: None
COUNT: 9
Q showed up a minute or 2 behind schedule so Ocho helped to get disclaimer and crew to SSH
Q entered with IW Tempo Merkins and Don Quixote

The Thang

Mosey over to bell with heavy items for Double Dora

100,200,300 is Merkins, Squats and LBC for Pax 1
Rd 1 Pax 2 had choice of weighted carry for 30 yards with R arm farmer carry, l arm carry, r shoulder carry, l shoulder, front carry and back carry with r suicides. All pax chose option 1

Rd 2 as the rain started we completed the suicides.

Fun was had by all

Mary : No time

COT: Q shared 7th birthday of Bone Marrow Transplant on Sunday and reiterated how when you battle through all the ups and downs of life it’s important to have support from family friends and everyone in between. It’s a joy to be a part of F3 and grow each day.

52 Card Beatdown

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AO: thequacken
Q: Z-Pack
PAX: Tiny Dancer, Wedding Singer, FixerUpper, DoorKicker (Jud), Prairie Dog, Z-Pack
FNGs: None
COUNT: 6
WARMUP:
SSH
Windmills
Squat and Reach
OH Claps
Baby Arm Circles
Seal Claps
Ring of Fire Squats
Ring of Fire Merkins

THE THANG:
52 Card Beatdown
:heart: = Burpees
:diamonds: = Decline Merkins
:spades: = Squats
:clubs: = Lunges
The card number is the number of reps. Jacks are 11 reps, Queen 12, and King 13.
Ace = 25 SSH, 4 count

We were 5 cards short of completing the deck. We took a few short breaks to tell dad jokes.

MARY:
No, ran out of time

ANNOUNCEMENTS:
Gobbler Challenge at the Quacken one day next week, stay tuned.

COT:
Proverbs 17:22 – “A joyful heart is good medicine, but a crushed spirit dries up the bones.”
Ecclesiastes 3:4 – “A time to weep, and a time to laugh; a time to mourn, and a time to dance.”
Life is hard. We walk through various trials and things get very serious. Sometimes we need to take a break and lighten up. So tell some jokes, find something funny to read or watch and just laugh. Its good for your soul.

Dad Joke – My friend was showing me his tool shed and pointed to a ladder. “That’s my stepladder,” he said, “I never knew my real ladder.”

No regerts

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AO: juco
Q: Haggis
PAX: Mailbox, Zerolingo, Booster, Waffles, Wanderer
FNGs: None
COUNT: 6
Warmup SSSH IW Tempo Merkins Don Quixote

Dora 123 Merkins, Squats and squishy LBC (the sounds were fantastic)
P2 takes sandbag and walks 30 yards and back farmer carry (r then l) shoulder carry (r then left) front/back carry

Competed in Brolympics sandbag toss (throw 60# bag, then 40 bag twice. Mailbox (with one hand) edged out Haggis

Did an “Indian ruck” with sandbags with no specific destination, leader chose time leading and route.

Got back in time for quick Mary including flutters, Nolan Ryan’s (side plank with punches) Freddy Mercury and Superman swimmers. Squats for time as Rushers arrived

Q shared 7th birthday from bone marrow transplant this past Sunday. Talked about the appreciation of support from so many across the years. Along the ruck Zerolingo asked about what is the part of F3 I enjoy the most and I quickly stated the fellowship:being around solid men with similar thoughts and beliefs who help to encourage rather than tearing you down. It’s a joy to call you brothers.
Prayers for many in the circle, especially for Mailbox and happy birthday to Butterknife’s daughter Rachel!

Prayer Pledge Picture
:flag-scotland:

3 people removed their Hard Commits

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AO: shamruck
Q: Eliza
PAX: Eliza, Baby Boomer, Mermaid, Dumpster Dive, Pom Pom
FNGs: None
COUNT: 5
We rucked until we had to turn around.

I asked my 10 year what i could be better at and he said i needed to listen and get off my phone more. Don’t be afraid to ask for feedback and make necessary changes to be better.

A couple HCs disappeared overnight. We forgive you.

Suicides

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AO: brickyard
Q: Appleseed
PAX: Gmail, Biohazard (Jay Shepherd), Appleseed, DUCKHUNT2005, Colonel (Alex Wallace), Simmons, Switchgrass (Stacy Clark), Natty, Chuck
FNGs: None
COUNT: 9
WARMUP:

F3 workout: Suicide

20 x 3 count side straddle
Cherry pickers
Little bit of this
Toy soldiers
Tempo

THE THANG:

Brickyard Bearcrawl

Suicides
Each parking line and back
3 exercises – 20 reps – merkins, squats, BBS

Round 2
3 exercises – 20 reps – Carolina dry docks, lunges, flutter kicks 2 count

Mosey to planters
11s Dips and inclines

1 min wall sits x 2

MARY:

Flutter kicks
Captain thors

ANNOUNCEMENTS: none

COT: David verse Goliath. David wasn’t just chosen at random with no skills and not capable of taking on the giant. God had been training him for years, fighting bears and lions while taking care of sheep. I’m sure he also had to train on how to use a slingshot effectively, God is training all of us so that we will be ready to fight the big giant the big battle. You might be in a season where you think you aren’t making much of a difference or doing much for God at this point just remember that God uses all the seasons to grow youinto the man that will defeat Goliath.