F3 Knoxville

[the-pulpit] 2025 Metric Workout #1 – January

AO: the-pulpit
Q: Sawdust
PAX: Betty, Smoked Pickle, Leland Robbins (Geiger), Snitch (Cory Beilharz )
FNGs: None
COUNT: 5
WARMUP:
– SSH
– Tempo Merkins
– Stretching
– Cherry Pickers
– Windmills
– Tie-Fighters
– X-Wings

THE THANG:
– The following list of exercises are performed in sets of 25 reps. After completing a set of 25 reps, put down your CMU, run 25 yards, do 2 burpees, return to your CMU, and continue. Here are the exercises:
– 150 curls
– 125 heavy squats
– 100 OHP
– 75 CMU swings
– 50 Thrusters
– 25 Blockees

MARY:
– BBQ Squats
– Big Boy Sit-Ups
– Flutter Kicks
– Hello Dollys
– LBCs

ANNOUNCEMENTS:
– Haw Ridge Date Drop… Team Pulpit being coordinated by Betty
– How many cumulative reps can you complete?
– Record it here: docs.google.com/forms/d/e/1FAIpQLSdUx68cH7hmb8-HiU08l1EIWwum_yfflpmrV2iDAtElFA9CXQ/viewform

COT: John 15:1-5 What is He pruning you for today? It is a stretch goal, just like this metric.

Grok’in Around the Farm

AO: the-farm
Q: Choir Boy
PAX: Lightweight, Pew-pew, Einstein, Aladdin, Choir Boy, Works-for-a-Guy from Nashville
FNGs: None
COUNT: 6
WARMUP: Run two light poles, walk two light poles around the Big Loop up to the split; high knees for one minute; little baby arm circles forward on a 4 count x 10; little baby arm circles backward on a 4 count x 10

THE THANG:

Round 1
30 mountain climbers (2 count)
20 squats
15 merkins
Rinse and repeat for 4 total sets

Round 2
16 lunges each leg
One-minute plank
30 American hammers (2 count)
Rinse and repeat for 4 total sets

Round 3
Sprint for 3 light poles, walk 1 light pole x 4
12 merkins
10 burpees
Rinse and repeat for 4 total sets

MARY: No time

ANNOUNCEMENTS: Escape from Haw Ridge

COT: I am seeing more references to God and Jesus in society – from athletes in the NFL and college football to people serving in the government. I hope that it is all sincere (we can’t judge what is in another’s heart) and a sign that society is embracing God again and moving closer to his teachings and will. Time will tell but take hope and solace in these little things and be part of a larger revival in your homes and communities where and how you can.

Puzzles, Corn Chips, and Sculpting?

AO: juco
Q: Windex
PAX: Fetch, Love Shaq, Mailbox, Guardrail, Waffles, Windex
FNGs: None
COUNT: 6
WARMUP:
SSH, Tempo Squats, LBAC – F, LBAC – B, Tennessee Rocking Chairs, Projectivators
A little frisbee pre warm up.

THE THANG:
Mosey the long way to the quad, with someone sprinting ahead to catch the frisbee.

Grab a partner and do the following DORA workout: 1 does the exercise, 1 runs a lap – switch until the number of reps is reached.

Merkins x 275
Squats x 275
LBC x 275
Dips x 275
Freddy Mercury x 275
Flutter Kicks x 275

Mosey back to the flag for 7 burpees.

I just realized that we didn’t do the 7th exercise, which we didn’t have time for anyways…which means my whole workout is ruined. :weary: :rolling_on_the_floor_laughing: :man-shrugging:

MARY:
Imperial Walkers, Grady Corns

ANNOUNCEMENTS:
Escape From Haw Ridge – 3/28/25

COT:
See juco-rush

DORA DORA DORA!

AO: shamrock
Q: slappy
PAX: Base Salary, Commission, Lizzy, Gulliver, Hot Pants, Squatter, Mermaid, Stitch, Crawlspace
FNGs: None
COUNT: 10
The best day of your lifestarts now

WARMUP:
-project-o-vators
-Moroccan nightclubs
-cherry pickers
-twistys
-other stretches

THE THANG:
1. Shamrock Shuffle – did alternating burpees and stark jacks on each shamrock
2. On the practice field we did the following Dora style
-100 HR merkins
-200 shoulder taps (2ct)
-300 big boy w/ American hammer twist on the up
-partner runs to the other endzone and back

MARY:
Nope

ANNOUNCEMENTS:
1. !!!ESCAPE FROM HAW RIDGE IS 3-28-25!!!
2. F3 networking is on 2-19
3. Join Roco at the ice bears game
4. Lunch next Wednesday 1130 at horn o plenty

COT:
I challenge myself and everyone else in our group to stop taking potential F3 friendships for granted. I’ve known some of you guys for a long time and yet I don’t really know who some of you are. It starts with (me) or yourself to decide if you’re gonna be part of a friend group that meets up to work out in the mornings to face a challenge together and grow. Move out of the shallow and swim to the deep.

“The only way to have a friend is to be one” Ralph Waldo Emerson

Heavy Day x 1000

AO: the-equalizer
Q: Smithers , Madoff, Ribbed (Joshua Sagraves), Stripped, Bookman, Snowbird, Cheney, Mouthwash
PAX: Ribbed (Joshua Sagraves), Madoff, Stripped, Cheney, Mouthwash, Snowbird, Bookman
FNGs: None
COUNT: 8
WARMUP: SSH, Tennessee rocking chairs

THE THANG: see pic

MARY: n/a

ANNOUNCEMENTS: multiple hot toddy

COT: Galatians 6:2. Share each other’s burdens! Even if it doesn’t feel right!