F3 Knoxville

Charmin Shaped Q

AO: asylum-am
Q: Charmin (John Willis)
PAX: Grandslam, Cat Gut (Mike Davis), Cinco (Scott McGuire), Farley, Love’s, Double Wide, Rainbow, Hands, Waffle House (Brady Greene), TRC/Crab legs, Russell Crook/Crablegs, Matlock (Bill Maddox), Coolio (Greg Fox), Unibráu (Nick Robinson), Charmin (John Willis)
FNGs: None
COUNT: 15
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

Sorry Circle

AO: juco
Q: Guardrail
PAX: Wheelchair (Jonathan Perelman), Lt. Dan, Love Shaq, Wanderer, Booster
FNGs: None
COUNT: 6
WARMUP: Usual suspect. Windmill, SSH, Thai Chi Warrior, cherry pickers, tempo merkins and tempo squats.

THE THANG: Stop at the guardrail for some dips, then head to the circle of 5 cones set up. 1 team clockwise, 1 team counterclockwise. at Each cone do 20 of the written ab exercise. When opposite teams intersect, “Rock”(squat), “Paper” (Burpee), “Scissor” (Star jump) to see who has to go back to the previous cone to do 10 before moving on. Move the marker with each lap. The other team will be moving it back. Game on. Repeat with Arm and then leg exercises. Might have worked better with more guys

MARY: Small campus tour, Core work, Calf raises, etc.

ANNOUNCEMENTS: Dad camp mid aug

COT:
A look at Hebrews 4:13: We do not have a high priest who is unable to sympathize, but who was tempted in every way like us but was without sin.

When we suffer, find someone to encourage, learn from it and don’t waste your suffering. Also, know that Jesus knows your pain and you are not alone. If that’s covid or physical pain or an injury, or disappointing progress or an emotional hurt, Jesus has been there and wants you to lean in to knowing Him more.

Covid memories

AO: brickyard
Q: Natty
PAX: DoorKicker, Roundhouse (Braxton Wright), Dead Reckon, Bail Bonds, Strings
FNGs: None
COUNT: 9
WARMUP:5 burpees, 5 good morning abbey’s, 20 plank jacks IC, 25 SSH’s IC, 10 Tempo sets, 10 cherry pickers IC, 20 Morrocan Nights clubs IC

THE THANG: mosey to rock pile and grab a good rock. 25 OH SQTs, 10 MKNs, 5 Burpees, run around building until 6 up. Mosey to splash pad with rock: 25 BBS w/ rock, 25 SQT with rock and 25 Curls run around pad until 6 up. Return rocks, mosey to splash pad and do 10 8 CT Man makers, Run to parking lot do broad jumps, then lunges to planters for 11’s: incline mkns and dips, then step ups and decline mkns. Run small laps in b/w each until 6 up. Wall sits x 1 min.

MARY: hello Dollie’s reg and at 45 degrees x 30 IC, gas pumps x 20 IC, crab reachers x 20 IC, Superman’s x 10 IC

ANNOUNCEMENTS: look at recent post on Q instructions and don’t forget your phone like ai did

COT:whatever you do for the least of your brothers you do for the Lord! Look for ways to show others you care

7/23 Rock pile

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Back Draft (Caleb Haney), Magic Mic (Jarrett Woodall), Passport (Ryan Matthews), G-6 (Rick Kuhlman), Swanson, Postman (Scott Colby)
FNGs: None
COUNT: 7
Rock 30 minute AMRAP
15 reps each

OH press
Merkins
Chest press
Skull crushers
Curls
Front raise
Thruster

Run plus 3 burpees

WienerRUCK

AO: shamruck
Q: Oscar Meyer
PAX: slappy, Eliza, Oscar Meyer, Snaggletooth (Elijah Tafao), Fabio (Joe Hamilton), Jardet
FNGs: None
COUNT: 6
WARMUP:

THE THANG:ruck

MARY:

ANNOUNCEMENTS: none

COT: get 1% better everyday you are never “done” with working on things in your life such as relationships, family, friends, etc.

“And I am certain that God, who began the good work within you, will continue his work until it is finally finished on the day when Christ Jesus returns.” Philippians‬ ‭1‬:‭6‬ ‭NLT‬‬