F3 Knoxville

Little of this and that

AO: brickyard
Q: Simmons
PAX: Appleseed, Biohazard (Jay Shepherd), Gmail, Natty, Spellcheck, Roundhouse
FNGs: None
COUNT: 7
WARMUP:SSH, Windmills, OHC, Seal claps, LBAC, Toy Soliders

THE THANG: 11s Skull Crushers and BBS with CMU
Mosey to grass. Murder Bunny 10 hops, bear crawl 10 steps, mosey back to CMU and murder bunny back to starting position. Repeat rounds for 8,6,4,2 reps
Mosey to Candyland. With the CMU perform 25 each of Curls(for the girls), OHP, Tricep Ext, Lunges each leg and run a Candyland lap between each exercise. Then repeat for 15 and 5 reps
On the way back to AO we had to do some more murder bunnies and bunny murders.

MARY: no time

ANNOUNCEMENTS:

COT: An empty can of sprite was used to show how if our lives are open and empty, we can be crushed by all the external pressures of the world. However, like a sealed and full can, we can resist and overcome all those pressures if our hearts are full and sealed by Jesus!

Heavy 20s

AO: the-project
Q: Borg
PAX: Flying Dutchman, Ocho, Tom Tom, Tuba (Dylan Cox), Borg
FNGs: None
COUNT: 5
WARMUP:
SSH, Baby arm circles, Cherry pickers, mosey to the coupons
THE THANG:
Using choice of 5lb kettlebells, 60lb sandbag, or coupons, PAX count cadence, in turn, for:
20 Bench Press
20 Curls
20 Kettlebell Swings
20 WW3 Situps
20 Thrusters
20 LBC’s (extended)
Mosey a lap repeat.
Completed 3 cycles.
Farmer carry the weights back to the flag.
MARY:
No time
ANNOUNCEMENTS:
I forgot to do this, but the team made sure I remembered everything else.
COT:
F3 math class
3-2=1 just a workout
3-1=2 just hanging out with the guys
But 1+2=3. In the F3 community, there is no way to isolate the 3rd F from the 1st and 2nd.
Leaders are readers – we shared what we are reading. Had a good variety. And asked, is it making us better?
At the prayer request time, we discussed things that affect our belief and how to pray for destructive people who impact us. Two good scenarios were provided:
Stephen’s prayer – forgive for they know not what they do.
God’s response of why to pray for Saul/Paul – I’m going to use him.
Conversation continued into a great coffeeteria.
Thank you for the honor of being the Q today.

You have zero body fat

AO: shamruck
Q: Lizzy
PAX: Dumpster Dive, Mermaid, Jon Boat, Eliza, Fabio (Joe Hamilton), The Situation, Trojan, Snaggletooth
FNGs: None
COUNT: 9
Warmup ssh, baby arm circles, Michael Phelps

Workout
Go over to the track and at the 4 quarters do 20 each corner, clean and press, merkins, sissy squats, lunges. Backwards steps up the stadium.

A roll of the dice

AO: asylum-am
Q: Hands
PAX: Cinco (Scott McGuire), Grandslam, Hands, Hot Tub (John Muller), Love’s, Matlock (Bill Maddox), P3, Rainbow, Rooney (Carl Whipple), Woodpecker, Flintstone
FNGs: None
COUNT: 11
WARMUP: SSH, Hi knees, Butt kickers, froggy squats, circle run, tempo merkins, plank jacks, stretching

THE THANG: Battle buddy up. Roll the dice and do the corresponding workout with your buddy
1 3 rounds of parking lot suicides and 10 CMU thrusters
2 Catch me if you can with 10 Merkins/Bernie around all the paver lots
3 3 rounds of 12 each butt touchers, table rows, step ups and run one lap
4 3 rounds of 20 (D)Irkins, 10 box jumps, 20 4 ct LBC’s
5 Bernie up Baby Everest, jog down, 10 man makers, repeat for 3 rounds total
6 Up the Tail of the Dragon two times, change mode of transport at each light pole – Bear Crawl, lunge, broad jump

MARY: Boat/canoe. Big wheel. Heel touches. Side crunches

ANNOUNCEMENTS: PM group is working out at 9 am on July 4th.

COT: Being a good example is not good enough these days, you gotta use words to lead.

Ladder of success

AO: the-farm
Q: Bartman
PAX: Choir Boy, Lightweight
FNGs: None
COUNT: 3
WARMUP: mostly stretching

THE THANG: Descending ladder

MARY: nope

ANNOUNCEMENTS: nope

COT: 1 John 2:15. Don’t be conformed to the world.