F3 Knoxville

Hilltop Hustle & the Case of the Forgotten Bag

AO: bigball
Q: Cannon Ball (Sam Crockett)
PAX: Swanson, G-6 (Rick Kuhlman), Postman (Scott Colby), Drive-thru (Mikel Towe), G-6’s Crew , 1 Lullaby
FNGs: 1 1 Lullaby
COUNT: 10
WARMUP:
– SSH x15
– Windmills x10
– Imperial Walkers x15
– Arm Circles x10
– Merkins x 10

THE THANG:
Coupon Hill Ladder Below Fort Kid

At the bottom (with coupon):
– Curls x15
– Overhead Press x15
– Goblet Squats x15

Then:
– Run or sprint up the hill

At the top:
– Jump Squats x10
– Alternating Reverse Lunges (OYO) x10 each leg
– Merkins x 10

Return to bottom:
– Repeat circuit 3x

Then:
– Walking lunges with coupons

Back to the hill:
– Run to the top do 10 merkins
– Run to the bottom do 10 BBSU with coupon
– Run to the top do 10 burpees
– Run to the bottom do 10 squats with coupon

Then:
– More walking lunges with coupons

Mosey back to the AO

MARY:
– PAX led exercises

ANNOUNCEMENTS:
– none

COT:
Easter is about return—the return of light, of life, of hope. This time of year reminds us that even after long seasons of darkness or stillness, good things come back.

We felt that in the workout today—running that hill over and over. We kept returning to the bottom. Not because we failed, but because that’s where the work starts again.

Wherever you are in your life—if you’ve drifted from your routines, your purpose, your people—consider this your invitation to return.

You’re not starting over. You’re coming back stronger.

Easter Egg Hunt

AO: brickyard
Q: Biohazard (Jay Shepherd)
PAX: Herbie, Appleseed, Simmons, fast-n-easy (Nate Votta), Natty, flyball, Elbow Deep, Otis, Gmail, Chuck, Bruce Lee
FNGs: None
COUNT: 12
WARMUP:
Arms, Legs
THE THANG:
Easter Egg hunt
Roll a dice to the numbered station
Burpees, Incline Merkins, Rock pile, bleachers, 11’s, SB Throws

MARY: captain Thors, Flutter kicks

ANNOUNCEMENTS:

COT: gratefulness & gratitude

Golgotha Ruck

AO: thequacken
Q: Natty
PAX: Herbie, Z-Pack, FixerUpper, Natty, Otis, Hobie, Shotgun, The Six
FNGs: None
COUNT: 8
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

Good Friday

AO: the-equalizer
Q: Mouthwash
PAX: Smithers, Bookman, Cheney, Mouthwash, Ribbed (Joshua Sagraves), Snowbird, Stripped
FNGs: None
COUNT: 7
WARMUP:
– SSH x 25 IC
– Windmills x 10 IC
– Tie fighters (forward/back) x 10 IC
– Imperial Walkers x 20 IC
– Merkins x 10

THE THANG:

Part 1: (15 min AMRAP) — Triangle
– 10 Burpees
– 20 Merkins
– 30 Squats
– 40 LBCs
– Bear Crawl 20 yards

Part 2: (15 min AMRAP) — upper parking
– 15 Carolina Dry Docks
– 20 Plank Jacks
– 25 Mountain Climbers
– 30 Flutter Kicks
– Lap around Stonehenge

MARY:
– American hammers x20
– 1-minute plank

ANNOUNCEMENTS:

COT:

John 15:13

13 qGreater love has no one than this, rthat someone lay down his life for his friends.

Mark 16:

22 eAnd they brought him to the place called Golgotha (which means Place of a Skull). 23 And they offered him wine mixed with fmyrrh, but he did not take it. 24 And they crucified him and gdivided his garments among them, casting lots for them, to decide what each should take. 25 And hit was the third hour4 when they crucified him. 26 And the inscription of the charge against him read, i“The King of the Jews.” 27 And with him they crucified two jrobbers, kone on his right and one on his left.5 29 And lthose who passed by derided him, mwagging their heads and saying, n“Aha! oYou who would destroy the temple and rebuild it in three days, 30 save yourself, and come down from the cross!” 31 So also the chief priests with the scribes mocked him to one another, saying, p“He saved others; qhe cannot save himself. 32 Let rthe Christ, sthe King of Israel, come down now from the cross that we may tsee and believe.” uThose who were crucified with him also reviled him.
33 And when the sixth hour6 had come, there was darkness over the whole land until the ninth hour.7 34 And at the ninth hour Jesus vcried with a loud voice, w“Eloi, Eloi, lema sabachthani?” which means, “My God, my God, why have you forsaken me?” 35 And some of the bystanders hearing it said, “Behold, he is calling Elijah.” 36 And someone ran and filled a sponge with xsour wine, put it on a reed yand gave it to him to drink, saying, “Wait, let us see whether Elijah will come to take him down.” 37 And Jesus zuttered a loud cry and abreathed his last. 38 And bthe curtain of the temple was torn in two, from top to bottom. 39 cAnd when the centurion, who stood facing him, saw that in this way he8 breathed his last, he said, d“Truly this man was the Son9 of God!”

Back up plans in the rain

AO: shamrock
Q: slappy
PAX: Waxjob, Crawlspace, Anchorman, Eliza, Stitch, Squatter, Toretto
FNGs: None
COUNT: 8
WARMUP:

THE THANG:
It was raining so we sheltered at the church entrance. We did a Dora style workout. One partner did flipped back and forth between two exercises doing 10 at a time while the other partner took a lap around the covered areas. We listened to the pirates of the Caribbean soundtrack in anticipation of Escape from Hawaii Ridge.

MARY:

ANNOUNCEMENTS:
Do your backblast!

COT:
We contemplated the verse affixed to the statue at the front of the school…

““Come to me, all you who are weary and burdened, and I will give you rest. Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls. For my yoke is easy and my burden is light.””
‭‭Matthew‬ ‭11‬:‭28‬-‭30‬ ‭NIV‬‬
bible.com/bible/111/mat.11.28-29.NIV