F3 Knoxville

Freeze Tag Or Something Like It…

AO: juco
Q: Windex
PAX: Starlink, Fetch, Guardrail, Lt. Dan, Mailbox, Wanderer, Windex, Love Shaq
FNGs: None
COUNT: 8
WARMUP:
SSH x 15
Tempo Squats x 10
Windmills x 10
Tennessee Rocking Chair x 10
Cherry Pickers x 5

THE THANG:
Mosey to the quad for a “freeze tag” circuit:

50 seconds on, 15 seconds rest

Round 1:
High Knees – Jump Squats – Toe Taps – Run In Place (slow to fast)
FREEZE – Deep Squat (1 minute)

Round 2:
Merkins – Reverse Lunges – Carolina Dry Docks – Pickle Pointers
FREEZE – Forearm Plank (1 minute)

Round 3:
Mtn Climbers – Russian Twists – Hello Dolly – Heels To Heaven
FREEZE – Side Plank (30s each side)

Round 4:
Burpees – Iron Mikes – Box Jumps – Ski Jumps
FREEZE – Superman (1 minute)

Round 5:
Bear Crawl – Crab Walk – Frog Jumps – Duck Walk
FREEZE – Banana (1 minute)

Move to the grass.

Round 6:
FREEZE TAG
2 Pax “it”
Once tagged, hold a move (Al Gore, Plank, Squat, etc) until unfrozen by teammate.
Rotate 2 pax being “it” until all had a turn.

Mosey back to the shovel flag to meet RUSH.

MARY:
I don’t think so.

ANNOUNCEMENTS:
Hardship Hill

COT:
How often do we think about eternal life?

Scripture: “And this is the testimony: God has given us eternal life, and this life is in his Son.” – 1 John 5:11 (NIV)

Eternal life isn’t just about living forever; it’s about who we live with and how we live now. The moment we put our faith in Jesus, eternal life begins—not just someday in heaven, but right now, in relationship with Him.

Our pastor at church this weekend said it this way – most people think that eternal life starts when we take our last breathe here on this earth, but eternal life begins with our first breathe on this earth…out entire life is a part of our eternal life.

This life in Christ brings peace, purpose, and hope. Even when the world around us shakes, we can stand firm, knowing our future is secure. The beauty of eternal life is that it’s not earned—it’s a gift, freely given by a loving God through His Son.

Let this truth ground you today: you are already living your forever story with Jesus.

Challenge: Think more about eternal life and let it impact how you live that life now.

Shamrock-Crescendo

AO: shamrock
Q: Anchorman
PAX: Lizzy, Crawlspace, slappy, Waxjob, Mermaid, Anchorman, Dumpster Dive (Brad Burnette), Flower Pot, Honeydew, Stitch
FNGs: None
COUNT: 10
WARMUP:
Tie fighters
Run in circle, butt kick, high knees
Cherry pickers
Neck roll
Cobra / Down Dog
Pickle pointers

THE THANG:
Abs / Arms / Legs

25 – LBC single
25 – chest press
25 – CMU squats

50- LBC single
50 – chest press
50 – CMU squats

25 – windshield wipers
25 – tricep dips
25 – CMU Toe Merkins

50 – windshield wipers
50 – tricep dips
50 – CMU Toe Merkins

25 – Slow Freddie’s
25 – Curl presses
25 – Speed Skaters single ct

50 – Flutter Kicks
25 – Curl presses
50 – Speed Skaters single ct

Mosey to practice field and run suicides with a buddy to help push each other. Must stay together. We did every 10 yard line.

MARY:
Dealer’s choice

ANNOUNCEMENTS:
Pray for Lizzy’s stepdad Ralph who is battling stage 4 cancer.

COT:

Psalm 107

Thus is a great chapter to study. It shows the progression of the human race and how followers of God will fall into sin or go through a hard season in life, cry out to God, he listens and reacts. Then we should follow up with praise and worship even when the outcome is not according to our will.

I challenge you to read the whole chapter and spend time asking God to reveal moments in your past or present that he wants you to reflect on. Write it out. Tell him how dark and hard it was. Document where you heard or felt God’s presence in that even if it was 20 years later when you felt redeemed by God.

Communication Failure

AO: shamruck
Q: Eliza
PAX: Mermaid, slappy, Tonka, Flower Pot, Honeydew, The Situation, Eliza
FNGs: None
COUNT: 7

THE THANG: we rucked until the storm came and then went to Dunkin

COT: Communication is important. It can be difficult. Be clear and concise and talk openly and directly. Be willing to engage. Be willing to accept advice. Be willing to say you’re wrong.

Rainy L&N AMRAP

AO: bigball
Q: vanilla
PAX: G-6 (Rick Kuhlman), Postman (Scott Colby), vanilla, Magic Mic (Jarrett Woodall), Cannon Ball (Sam Crockett), Banana Seat
FNGs: None
COUNT: 6
WARMUP:

THE THANG:

L&N Stairs

1. 12 Min AMRAP

10 Front Raises
15 Tricep Extensions
20 Kneeling Woodchoppers
25 Curls
Run to Back Wall

1. 12 Min AMRAP

10 Leg Lifts
15 Flutters (2 ct)
20 Freddy Mercury (2ct)
25 Pickle Pounders
Run Stairs

1. 12 Min AMRAP

10 Inch Worm Merkins
15 Carolina Dry Docks
20 Shoulder Taps (2ct)
25 Thrusters
Run to Back Wall

MARY: none

ANNOUNCEMENTS:
Jobs for Fellows
Banana Seat’s dad’s health

COT: Embrace life – the joys and the pain.

Backyard EMOM

AO: brickyard
Q: Gmail
PAX: Herbie, flyball, Cliff
FNGs: 1 Cliff
COUNT: 4
WARMUP:
SSH, Temp Squats, Imperial Walkers, Seal Claps, OH Claps ….
THE THANG:
Start 6 min EMOM timers. Start a new set every 6 minutes.
25 thrusters + 800m
Clydesdale mod: 25 thrusters+400m+25 Merkins
MARY:
no time
ANNOUNCEMENTS:
Hardship Hill
COT:
*see pic in comments