F3 Knoxville

BINjucO

AO: juco
Q: Guardrail
PAX: Chitchat (Pana), Mailbox, Windex, Fetch
FNGs: None
COUNT: 5
WARMUP: SSH, Mtn Climbers, Cherry Pickers, Baby Arm circles,

THE THANG: Mosey through the courtyard, stop for some step ups and dips, then get to the CMU pile for a game of BINGO, Juco style. run to the corner when anyone gets 5 in a row. Winner got to use the heated CMU.

MARY: Heels to heaven, Burpees, Imperial Walkers.

COT:If Jesus Christ be God and died for me, then no sacrifice can be too great for me to make for Him.” -C. T. Studd

For me, to live is Christ, to die is gain. Phil 1:21

Pound Tour

AO: dogpound
Q: Einstein , Bartman, Lightweight
PAX: Bartman, Lightweight, Einstein
FNGs: None
COUNT: 3
WARMUP:
We tried

THE THANG:
11s – Rocky’s and Incline Merkins

Ladder up the Matterhorn
Base – BBS
Backbone – Pullups and BBS
Summit – BBS, Merkins, Jump Squats
Repeat the way down

Intermittent Burpees, Moonwalker Merkins, Ran Restraunt Hill as we made our way back

MARY:
Flutter Kicks, Suitcase, Side Crunch

ANNOUNCEMENTS:

COT:

2025 Metric Workout #1 – January

AO: asylum-am
Q: Sawdust
PAX: Grandslam, Matlock (Bill Maddox)
FNGs: None
COUNT: 3
WARMUP:
– SSH
– Tempo Merkins
– Stretch
– Cherry Pickers
– Abe Vigodas
– Tie-Fighters
– X-Wings

THE THANG: Relocated to the Pav-Lov to stay out of the wind & started our timer. Complete as many cumulative reps as you can in that time. 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: Slowsey back to the AO for some stretching & BBQ squats for time.

ANNOUNCEMENTS: Once through the entire circuit is 525 reps (burpees do not count toward total).
How many cumulative reps can you complete?
Record it here:
docs.google.com/forms/d/e/1FAIpQLSdUx68cH7hmb8-HiU08l1EIWwum_yfflpmrV2iDAtElFA9CXQ/viewform

COT: Reviewed Colossians 1:3-8 synopsis of Grateful Prayers for a Godly Church. A grateful church should always demonstrate genuine faith, hope & love. One quote that stuck with us is that we should be grateful when the gospel is bearing fruit all over the world. “If there’s no fruit, there’s a problem with the root.”

Evens and Odds

AO: brickyard
Q: Colonel (Alex Wallace)
PAX: Gmail, Biohazard (Jay Shepherd), Herbie, Natty, Chitchat (Pana)
FNGs: None
COUNT: 8
WARMUP:
SSH, Motivator from 7, tempo squats, cherry pickers, Moroccan night clubs

THE THANG:
Round 1 perform reps and then run a boogaloop
20, 40, 60, 80, 100, Evens: Merkins/Flutter Kicks single count
10, 30, 50, 70, 90, Odds: Squats/Plank Jacks

Planters for 10 to 5 rep counts
Step ups and dips

Every minute on the minute performed 5 burpees. Went for 7 minutes and on last minute we did 5 man makers.

MARY:
Flutter kicks, hello dollys, scissors, boat/canoe

ANNOUNCEMENTS:

COT: Mental Toughness

1. Mental toughness is when you can find fuel in an empty tank.” – Unknown
2. “The true measure of a man is not how he behaves when things are going well, but how he responds when faced with adversity.” – Unknown
3. “It’s not the load that breaks you, it’s the way you carry it.” – Lou Holtz

These quotes emphasize the importance of resilience, persistence, and the ability to remain strong under pressure. Mental toughness is often about how you respond to challenges, not avoiding them.