F3 Knoxville

Some Different Moves

AO: the-equalizer
Q: Madoff
PAX: Cheney, Stripped, Snowbird
FNGs: None
COUNT: 4
WARMUP:
Walk to the Smokehouse to Grab CMUs
10 Little Baby Arm Circles Forward + 10 Backward
10 Tempo Squats
Walk with CMUs to Splashpad

THE THANG:
Tabata 20 sec work 10 sec rest x8 (1 min rest between sets)
1. Z press
2. Squat to halo
3. Hollow hold press
4. Sumo squat to CMU curl
5. Upright row
6. Swing to squat
7. Lateral lunge to reverse lunge (1 side each set)

MARY: N/A

ANNOUNCEMENTS: Roco Ice Bears, Hardship Hill, and Escape from Haw Ridge (check newsletter)

COT: Reminded all that if you get your feelings hurt by someone important to you (someone you care about how they view you) your first reaction may be anger or defensiveness. Encouraged the PAX to try to be introspective in those moments and ask yourself what were they trying to tell me, is some of what they said true, and do I need to be better in that area. Just a reminder to try to not react and also listen to what’s behind the message even if you want to defend.

Light pole suicides

AO: the-farm
Q: Bartman
PAX: Einstein, Aladdin, Lightweight, Choir Boy
FNGs: None
COUNT: 5
WARMUP: yes

THE THANG: suicides between light poles. 5-10-15-20 reps of burpees, merkins, squats, lbc’s.

MARY: no

ANNOUNCEMENTS:

COT: Remain confident in your decisions in spite of difficult situations.

Sweat Deck

AO: thequacken
Q: DoorKicker (Jud)
PAX: Z-Pack, FixerUpper, Shotgun
FNGs: None
COUNT: 4
WARMUP: Rotational Exercises; SSH, various Stretches

THE THANG: Card PT w/ Jokers.
:diamonds:- Mountain Climbers
:heart: – V-ups
:spades: – Jumping Lunges
:clubs: – Hand Release Merkins
:black_joker: – 1 minute plank
:black_joker: – 1 minute Iron Chair

MARY: LBC; Plank Toe Touches

ANNOUNCEMENTS: Haw Ridge coming up

COT: We discussed the need for dangerous prayers from Craig Groschel’s book, Dangerous Prayers.

David prayed, “Search me, God, and know my heart; test me and know my anxious thoughts. See if there is any offensive way in me, and lead me in the way everlasting” (Ps. 139:23–24).

[juco-rush] 123212321s

AO: juco-rush
Q: Butterknife
PAX: Jonathan Woodall (GUMP), Erector, Trash Panda (JUCO), Tooth Fairy, Double Coat, Zippy, Butterknife
FNGs: None
COUNT: 7
WARMUP:
Run to Cherahala (about 1 mile)

THE THANG:
tel:123212321
1 minute on with equal recovery
2 minutes on with equal recovery
3 minutes on with equal recovery
Etc…
1 mile ish cool down

MARY:

ANNOUNCEMENTS:
Escape Haw Ridge 3/28

COT:
“Jesus didn’t come to earth just to get you to heaven.

Forgiveness of sins is just the beginning.

The good news of Jesus is to walk in His power on earth.

God picks people like you and me, flawed people to do His good deeds. We have to remember this phrase, “It’s not about me!!” Be a light in dark places.” – Pastor Rachel Stevens

It’s a great reminder that faith isn’t just about the destination but also about the journey—living out God’s purpose, being His hands and feet, and bringing His love into the world. Walking in His power means stepping out in faith, serving others, and being a light wherever we go.

“For we are God’s masterpiece. He has created us anew in Christ Jesus, so we can do the good things he planned for us long ago.” ‭‭Ephesians‬ ‭2‬:‭10‬

Fast Laps

AO: shamruck
Q: Trojan
PAX: Eliza, Fabio (Joe Hamilton), Glamper
FNGs: None
COUNT: 4
WARMUP: Walk to track.

THE THANG: Ruck laps around the track at brisk pace.

MARY: N/A

ANNOUNCEMENTS: Forgot to mention Escape From Haw Ridge!

COT:

Chapter 6 of Kent Evans’ book The Manhood Journey is about serving others. Kent talks about three reasons we serve: Duty, Devotion, and Delight. While serving out of duty and devotion is good, we should strive to serve out of delight. We should take joy in using our gifts to serve others as God’s Word commands.

Scripture references: Matthew 20:28/Mark 10:45, 1 Peter 4:10, Galatians 5:13-14, John 13:14, Philippians 2:3-4