F3 Knoxville

[juco-rush] Glow Run

AO: juco-rush
Q: Butterknife
PAX: Natty, Tooth Fairy, Jonathan Woodall (GUMP), Trash Panda (JUCO), Erector, Butterknife
FNGs: None
COUNT: 6
WARMUP:
Mosey to the greenway.

THE THANG:
Run parking lots along the greenway and sprinkle in some sprints along the way.
MARY:

ANNOUNCEMENTS:

COT:
See juco

[banjo-pm] Banjo beatdown

AO: banjo-pm
Q: Pusher
PAX: Down Under, 2 patients, 0
FNGs: 1 0
COUNT: 2
WARMUP: Side straddle hop, baby arm circle, slow tempo Squats, Merkins, stretching
Mosey to 6 stations

THE THANG:
Start with 5 reps each exercises then go up to 10 reps then down back to 5 reps each exercise and each station.

1st station Merkins, Wide Merkins, Dry docks then bear
Crawl to the next station
2nd station Flutter kicks, Hello Dollies, Big boy situps lunges to the next station
3rd station Squats, Jump Squats and Apollo oh no then go to the next Bernie Sanders
4th station Merkin, Dips, curls bunny hop to the next
5th Superman, Pelvic bridging or pickle pounders with one leg, plank for 60 seconds Go to the next Mosey to the next.
6th station Arm blasters arm circles reverse overhead claps and reaching for the roof.
rinse and repeat*

Mosey to the AO, Rocky Balboa, squats with heals against the curve
Then go to the bench Incline merkins and Dips
Then back to AO

MARY: SWP. Stretching with Pusher trunk twisting hold for 15 seconds
Then Time :alarm_clock:

ANNOUNCEMENTS: Banjo-PM (Bluegrass Elementary) Every Wednesday 6-6:45 PM

COT: There are three essentials to leadership: Humility , Clarity and Courage. In addition, being positive will encourage people.

Flag-less Fun

AO: the-project
Q: Haggis
PAX: Mathlete, Biohack, TombRaider, Munge, Nosedive, Flying Dutchman, Tom Tom, Ocho, Baby Face, Cusack, Artemis, Erector
FNGs: None
COUNT: 13
WARMUP: SSH x 20
Tempo Merkin x 13
Don Quixote x 13

THE THANG:
Running was the name of the game. I brought the Pax along for a training run for an upcoming triathlon in the beautiful Secret City. We ran 1 of the 2 loops and stopped to complete some “namesake” work.
Humpers, American Hammers, Groiners, Gorey Al, Imperial Walkers, Indian run up a hill, Squats in tempo.
Had plenty of time to head to the Brickyard and fun with Cindy. Colt 45 to help our fun show, Lt Dans because we didn’t want to have no legs, OHP. Did some pull ups and held squat/plank while waiting

Mosey back to flag

MARY: Had too much fun to play with Mary.

ANNOUNCEMENTS: thanks to all who came out to compete and volunteer at Heart Break Hill this weekend

COT: Q shared a quote from Pope Leo XIV

“We are often preoccupied with teaching doctrine, the way of living our faith, but we risk forgetting that our first task is to teach what it means to know Jesus Christ and to
bear witness to our closeness to the Lord.
This comes first: to communicate the beauty of the faith, the beauty and joy of knowing Jesus. It means that we ourselves are living it
and sharing this experience.”

Know your faith and live your faith! Make it known WHO you are by showing WHOSE you are.

Prayer Pledge Picture :flag-scotland:

Earmuffs is a Beast!

AO: dogpound
Q: Earmuffs (Dan Studt)
PAX: Aladdin, Madoff, Junk (Sam Yoakum), Lightweight, Einstein, Pew-pew, Bartman, Mayberry, Nixon
FNGs: None
COUNT: 10
WARMUP:
SSH
Arm circles
Imperial Squat Walkers
Tempo Squat
Calf raises
THE THANG:
Mosey up the hill
3 x 15 dips along the rail

Core Work – 20 each, 4 count on most, 2 sets+1
Freddy Mercury
Box Cutters
LBCs
Flutter Kicks
American Hammer

Legs at the Hill – Up to Dwayne Johnson for 5 jump squats
20 each
Squats
Lunges
Calf raises (in, out, front – on the stairs – 60 total)
Bulgarian Split Squat (foot on the curb)
Super Mario

Arms by the Backbone –
10 Decline Merkins
10 CDD
10 Shoulder Taps
5 Resistance Pull-ups (5 count down)
20-count hang (1 Mississippi)

MARY:
Knoxville Cherry Picker
Quad stretch

ANNOUNCEMENTS: See the newsletter

COT: Marriage is a model of God’s relationship with his Church and each of us. Earmuffs said some amazing things and challenged us to care for our wives as Christ cares for His church.

Rocking Tour of Campus

AO: bigball
Q: Cannon Ball (Sam Crockett)
PAX: kahalemartinez, Drive-thru (Mikel Towe), Postman (Scott Colby), vanilla, Cornhole, Magic Mic (Jarrett Woodall), G-6 (Rick Kuhlman), Wedding Singer, Banana Seat, Dual Threat, Grass Skirt
FNGs: 1 Grass Skirt
COUNT: 11
WARMUP:
– Merkins x10
– Shoulder Taps x15 IC
– High Knees x20 IC
– Side straddle hops x15 IC

THE THANG:

Run around UT Campus w/ Stops

Stop 0 – Pull-ups at Bigball

Stop 1 – Bridge Burners:
– 20 Derkins (feet on rail)
– 20 big boys

Stop 2 – Hill Repeats (2 Rounds):
– Sprint/Jog Up Hill
– 10 Hand-Release Merkins (at top)
– Jog/Walk Down
– 10 Big Boy Sit-ups (at bottom)

Stop 3 – Partner Core & Rows (2 Sets Each):
– P1: Low Plank Hold
– P2: 20 Rows
Then All:
– Flutter Kicks x20 IC

Stop 4 – Courtyard Dips:
– 20 Dips

Stop 5 – Parking Lot Burpees
– 10 burpees

Stop 6 – Amphitheatre
– 10 rows

Stretch it out at the AO

MARY:

ANNOUNCEMENTS:

COT:
Gratitude shifts your focus from what’s missing to what’s already here. Every breath, every step, every brother beside you is a gift.

Don’t wait to be thankful—express it now. Gratitude multiplies strength, deepens fellowship, and transforms ordinary moments into extraordinary ones.