F3 Knoxville

Pull and Pursuit

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AO: bigball
Q: Cannon Ball (Sam Crockett)
PAX: vanilla, Drive-thru (Mikel Towe), Abort (Jeremy Loftis), Cornhole, G-6 (Rick Kuhlman), Swanson, Dual Threat, Puddles, Amazon
FNGs: None
COUNT: 10
WARMUP:
– SSH x15
– Arm Circles x10 ea (forward/back)
– Squats x10 (
– Merkins x10

THE THANG:
Chase & Replace (Partner Intervals):
P1: Run around amphitheater
P2: AMRAP until tagged, then switch
Round 1: Rows
Round 2: Hand-Release Merkins
Round 3: Big Boys
Round 4: Reverse Lunges

Pull Pyramid:
– 1 Pull-ups + 2 Merkins
– 2 pull-ups + 4 Merkins
– Up to 5/10

Coupon Core Mash-Up:
– Flutter Kicks x20 (Coupon)
– LBCs x20 w/ OH Press Hold
– Curls x20

Final AMRAP (2-3 min):
– 5 Coupon Rows
– 10 Curls
– 15 Goblet Squats

ANNOUNCEMENTS:

COT:
We all face roles and responsibilities that don’t come with clear instructions—maybe it’s parenting, leading at work, or simply being a good friend or partner. The Stoic philosopher Epictetus taught that the key isn’t memorizing rules for every situation, but developing the adaptability to handle whatever life throws our way.

Like running rapids on a river, life presents constant challenges and changing currents. Our task isn’t to control the water—it’s to keep our boat upright and moving forward.

Train yourself with strong principles and flexibility, and you’ll be ready—not just for the challenges you expect, but especially for those you don’t see coming.

Source: dailydad.com/this-is-the-secret-to-your-hardest-job/

A Saga Begins

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AO: the-project
Q: Biohack
PAX: Artemis, Munge, Erector, Mathlete, Flying Dutchman, Ocho, Tom Tom, Baby Face, Mooch, Biohack
FNGs: None
COUNT: 10
Warm up

A long, long time ago
In a galaxy far away
-Projectivator from 6 (only 6 real movies)

Naboo was under an attack
-Tempo merkins

And I thought me and Qui-Gon Jinn
Could talk the Federation into
Maybe cutting them a little slack
-Cherry pickers

But their response, it didn’t thrill us
They locked the doors and tried to kill us
-Seal Squats

We escaped from that gas
Then met Jar Jar and Boss Nass
-Shake it out

We took a bongo from the scene
And we went to Theed to see the Queen
-Death march to the recruiting center

We all wound up on Tatooine
That’s where we found this boy…
-Grab a block

[Chorus] -5 blockees
Oh my, my, this here Anakin guy
May be Vader someday later, now he’s just a small fry
And he left his home and kissed his mommy goodbye
Sayin’, “Soon, I’m gonna be a Jedi”
“Soon, I’m gonna be a Jedi”

-To the stairs; run the stairs between exercises
[Verse 1]
Did you know this junkyard slave
Isn’t even old enough to shave?
-30 Heavy big boys

But he can use the Force, they say
-10 Thrusters

Ah, do you see him hitting on the queen
Though he’s just nine and she’s fourteen?
Yeah, he’s probably gonna marry her someday
-30 Curls

Well, I know he built C-3PO
And I’ve heard how fast his pod can go
-30 Goblet Squats

And we were broke, it’s true
So we made a wager or two
-30 overhead press

He was a prepubescent flyin’ ace
And the minute Jabba started off that race
Well, I knew who would win first place
Oh yes, it was our boy
-10 man makers

[Chorus] -5 Blockees
We started singin’ “My, my, this here Anakin guy”
May be Vader someday later, now he’s just a small fry
And he left his home and kissed his mommy goodbye
Sayin’, “Soon I’m gonna be a Jedi”
“Soon I’m gonna be a Jedi””

[Verse 2]
Now we finally got to Coruscant
The Jedi Council we knew would want
To see how good the boy could be
-30 heavy lunges

So we took him there and we told the tale
How his midichlorians were off the scale
And he might fulfill that prophecy
-30 tricep extensions

Oh, the Council was impressed, of course
Could he bring balance to the Force?
-hold block over head and stand on 1 leg for 30 sec

They interviewed the kid
Oh, training they forbid
-30 2 count American Hammers

Because Yoda sensed in him much fear
And Qui-Gon said “Now listen here
Just stick it in your pointy ear
I still will teach this boy”
-5 Urkey Durkeys

[Chorus] -5 Blockees
He was singin’ “My, my, this here Anakin guy”
May be Vader someday later, now he’s just a small fry
And he left his home and kissed his mommy goodbye
Sayin’, “Soon I’m gonna be a Jedi”
“Soon I’m gonna be a Jedi”

MARY:

ANNOUNCEMENTS:

COT:
Today’s word is about Wisdom. Sometimes it is better to stop when you are ahead instead of always pushing for something more or better like George Lucas did with the prequel movies.

How do we know when it is time to stop and be content? Wisdom. Wisdom comes from experience, but also knowledge and from God. The Bible teaches us that if we ask for it, He will grant it.

Seek wisdom brothers.

Old Faithful in Reverse

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AO: shamruck
Q: Mermaid
PAX: slappy, Anchorman, The Situation, Honeydew, Oscar Meyer, Eliza, Mermaid, Dumpster Dive, Mayberry
FNGs: None
COUNT: 8
We took a lap while waiting for Eliza. We then did the CAK loop in reverse. We talked about this passage below in the COT.

Here is an excerpt from the Q Source.
While I write from the Christian perspective (because that is what I have come to believe), it is not my intent here to proselytize. The QSource does not prescribe any particular religion, but rather that a man must have some kind of belief system to Accelerate his Faith. By Belief System, we mean the conviction that there is a supernatural governing force outside of oneself that provides an ordered explanation for our existence and delivers consequences for the violation of that order.
In support of that contention, let’s recall a few core concepts of the QSource. A Leader is a person who is able to influence other people to Move to Advantage. Movement is action taken to further Purpose, and Advantage is a superior circumstance achieved by that Movement. Leaders are Disruptive in that they cause a disturbance to a Group’s Status Quo by first visualizing an Advantage and then articulating it to the Group’s Members so persuasively that they begin to Move toward it.

The Cinco Day Circuit

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AO: asylum-am
Q: Cinco (Scott McGuire)
PAX: Farley, P3, Rainbow, Cat Gut (Mike Davis), Cinco (Scott McGuire), Cosmo 2, Double Wide, Hands, Love’s, Matlock (Bill Maddox), Pac-man, TRC/Crab legs, Tropicana, Techmo
FNGs: None
COUNT: 14
WARMUP:

• Side Straddle Hops x 25
• Cherry Pickers x 5
• Arm Circles
• Michael Phelps
• Merkins

THE THANG:

Main Workout: “The Cinco Circuit”

5 stations | 5 exercises | 5 rounds (We got 3 in!)

Form the Mexican Train. Carry a tire overhead. Follow the light poles. Every 5th light pole is a station. Do 5 burpees together.

Stations:
1. Cinco Squats – 5 tempo air squats, hold at bottom of last one for 5 seconds, 5 jump squats
2. Taco Twists – Russian twists (25 each side)
3. Mariachi Merkins – 5 merkins, then 5 mountain climbers (repeat)
4. Fiesta Flutter Kicks – 25
5. Burro Bombs – 5 donkey kicks per leg, then 5 shoulder taps

Total = 5 rounds x 5 stations x 5-themed reps

Optional: Play Latin music in the background for flair.

MARY:

1. 2 Sprints
2. Canoe w/ CatGut

ANNOUNCEMENTS:

Hardship Hill

COT:

Cinco de Mayo isn’t Mexico’s Independence Day — that’s a common myth. Instead, it commemorates the Battle of Puebla in 1862, when a small, under-equipped Mexican force defeated the French army, one of the strongest in the world at the time. Outnumbered and outgunned, the Mexicans stood their ground and protected their homeland.

So why does that matter to us? Because this workout — and life — isn’t about having the perfect conditions. It’s about grit, unity, and heart. Just like those soldiers at Puebla, we show up, we fight together, and we leave no man behind.

Kraken to Wallball

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AO: the-farm
Q: Choir Boy
PAX: Bartman, Aladdin, Einstein, Choir Boy
FNGs: None
COUNT: 4
WARMUP: Usual, plus we had to wait on Einstein to tie his shoes

THE THANG: Kraken around the basketball court – 6 stations – 10 burpees, 20 lunges, 30 CDDs, 40 LBCs, 50 merkins, and 60 squats. We were supposed to reverse the Kraken, but the rain set in, so we called an audible to wallball under the Tanning Bed for the last 15 minutes or so – burpees for each point given up and squats for each point scored.

MARY: Flutter kicks x 50 (4 ct)

ANNOUNCEMENTS: Hardship Hill

COT: The key is not to learn how to avoid sin but to love God so much that you don’t want to sin and don’t even think about it.