F3 Knoxville

Circle of Gain

AO: thequacken
Q: Prairie Dog (Trey Barrett)
PAX: FixerUpper, Tiny Dancer, Wedding Singer, Z-Pack, Prairie Dog (Trey Barrett), F3 buddy from Georgia
FNGs: None
COUNT: 6
WARMUP:
Watsupdogs
Ballerinas
SSH
Descending Lazy SSHs
Run to the top of the hill and back

THE THANG:
Circles of Gain
1. Whole pax forms plank circle. CMU rotates around the circle. The man with the cmu does 10 reps of blockees before passing to the left. Circle keeps going with the rep count descending every round.
2. Whole pax forms big boy circle. CMU rotates around the circle. The man with the cmu does 10 reps of side lifts before passing to the left. Circle keeps going with the rep count descending every round.
3. Whole pax forms squat circle. CMU rotates around the circle. The man with the cmu does 10 reps of thrusters before passing to the left. Circle keeps going with the rep count descending every round.

Bonus! Cocaine Bear Crawl to end the workout.

ANNOUNCEMENTS:
Convergence coming up Nov 16th. See ya’ll there!

COT:
Matthew 7:14
“For the gate is narrow and the way is hard that leads to life, and those who find it are few.”
A heavy reminder that in a scruffy little city where church going may be the norm, those who find life are still few. Hell is real. Let’s strive to love those around us with eternity in mind!

11a and some other stuff

AO: brickyard
Q: Colonel (Alex Wallace)
PAX: Appleseed, Simmons, Switchgrass (Stacy Clark), Biohazard (Jay Shepherd), Natty, Gordie, Bail Bonds, Colonel (Alex Wallace), Chuck
FNGs: None
COUNT: 9
WARMUP:
SSH, Squats, Merkins, Cherry Pickers, Windmills, LBACs forward/backward

THE THANG:
Perform boogaloop
Perform 35 reps of each exercise with CMU: Curls, OH Press, Rows, Tri extension

Mosey to the hill
11s- Merkins and Bobby Hurleys

Mosey back to AO
Perform 20 reps of each exercise with CMU: Curls, OH Press, Rows, Tri extension
*In between each exercise perform 3 burpees, at half way point do boogaloop

11s at planters
Dips and Apollo Ono’s

Wall sit for one minute until Recover

MARY: N/A

ANNOUNCEMENTS:
Bro-Olympics on November 16th at Asylum

COT:
Question: What fruit are you bearing with the life you are living?

Galatians 6:6-10

Examine your life and heart and does it reflect one of being a Christ follower or are we so busy and distracted on things of this world that we’re missing what God has for us. Challenge to reflect and examine our lives and lean into the Spirit to help guide us and direct us to be the men He’s called us to be.

FBI PFT

AO: bigball
Q: vanilla
PAX: G-6 (Rick Kuhlman), Huffy (Ken Hill), Magic Mic (Jarrett Woodall), Passport (Ryan Matthews), Postman (Scott Colby), Swanson, Gi Jane (Marcus Hester), Cooper (Lay Up)
FNGs: 1 Cooper (Lay Up)
COUNT: 9
WARMUP: ssh, arm circles, Willie Mayes, squat and reach, shoulder taps, imperial walkers, Michael Phelps

THE THANG: FBI PFT
Big Boy Sit-ups – max reps in 1 min
300 m sprint – for time
Merkins to failure
1.5 mile run – for time

MARY: star gazers

ANNOUNCEMENTS: 2nd F this TR at Kerns, G6 and Fellows to DC, Asylum convergence Nov 17

COT: don’t fear, be kind, the Kingdom of God is in your midst

52 Pick Up

AO: the-project
Q: Flying Dutchman
PAX: Bolt, Chicken Bone, Flying Dutchman, Haggis, Mathlete, Ocho, Patch Adams, Tom Tom, None
FNGs: 1 None
COUNT: 9
WARMUP:
Neck rolls, arm circles, Grady Corns, Wind mills, Willie Mays Hayes, Hillbilly walkers.
THE THANG:
Mosey to bell. Play 52 pickup. 52 playing cards with different excercises and reps on each. Each person grabs a card, sprint 50 meters deposit the card (cast a vote) and do the excercise. Sprint back until all cards are done.
Exercises include:
Merkins x 25, wide arm merkins x25, diamond merkins x25, SSH x25, Karate Jacks x25, burpees x10, bear crawl, squats x25, lunges x25, Freddy’s x25, flutter kicks x25, box cutters x 25.
After that did Captain Therkins, 25 LBC’s, 25 flutters, 25 Freddy’s, 25 dips, 20 inverted rows and a sprint to the end.
MARY:
None
ANNOUNCEMENTS:

COT:
Read Daniel 2:21 and discussed how God removes Kings and sets them up and how we do not need to be anxious, especially around this election. It does not mean God will do your will, but his will and God will see us through.

Walk and Talk

AO: shamruck
Q: Fabio (Joe Hamilton)
PAX: Andy Todd, Anchorman, Baby Boomer, Dumpster Dive, Eliza, Flower Pot, Honeydew, Mermaid, Toretto
FNGs: None
COUNT: 10
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS: Brolympics on 11/16

COT: Romans 13, as believers we should pray for our leaders even if we don’t agree with them because God had placed them there for His good