F3 Knoxville

Enjoying the morning

AO: juco
Q: Dart Gun
PAX: Guardrail, Survivor, Wheelchair (Jonathan Perelman), Wanderer, Booster, Lt. Dan, Dart Gun
FNGs: None
COUNT: 7
WARMUP:
Harry rockets
Tempo merkins
Grady corn (couldn’t remember the name so we ran with T-claps)
Motivators from 8

THE THANG:
Mosey to the strip mall

20 ct for each workout
Corner 1:

Derkins
American hammers
Squats

…lunges to next corner

Corner2:
Mtn climbers – 2 count
Heels to heaven
Carolina DD

…bernie

Corner 3:
Burpees
Merkins
Peter Parker

…broad jumps

Corner 4:
Hello dolly
Wide merkins
Squat jacks

…mosey

MARY:
Dealers choice:
Squat hops with a 5-count pulse
Flutter kicks
Superman
Imperial walker
T-Claps
Pickle pounders

ANNOUNCEMENTS:
Dad Camp

COT:
I’ve had a few times where I’ve been challenged with some unexpected changes that have directly affected my and my families lives.

It’s natural for most of us to immediately respond emotionally whether externally or internally, and to start thinking of defensive measures or responses. But..if were honest…how often do we smile and think of how great an opportunity it is for our spiritual life or that we’re blessed with another challenge?

While that may not be normal for anyone, think about where you turn for support? Do you vent or call a specific person that you think will give you the answer you want to hear? How long does it take you to come to the prayer?

If our faith is Luke-warm or we don’t have a solid foundation, is not difficult to be affected by small challenges/storms.

It’s all like prepping and practicing…when something sudden and unexpected happens, the natural instant is based on what thoughts and muscles you frequently have or use.

1 Corinthians 15:58
“Therefore, my beloved brothers, be steadfast, immovable, always abounding in the work of the Lord, knowing that in the Lord your labor is not in vain.”

Lightning ruck

AO: shamruck
Q: Eliza
PAX: Mermaid, Stripped, The Situation
FNGs: None
COUNT: 4

THE THANG: rucked to CAK up the hill and back around

ANNOUNCEMENTS: marine mud run, lunch on Friday at blaze, dad camp

COT: don’t neglect quality time for stuff that can wait

SMKD comes to town

AO: dogpound
Q: Junk (Sam Yoakum) , La-Z-Boy (Zac Smith)
PAX: Madoff, Lightweight, Waxjob
FNGs: None
COUNT: 5
WARMUP:
SSH x20
Squats x10
Merkins x10
KCPs x5
Dry docks x10

THE THANG:

CMU up
Various modes of transport: boombox, pizza carries, rifle carries, farmer carries

To the soccer field
– squats
– Murder bunnies
– KPCs
– Dry docks

Transit around the track

Back to the AO

MARY:
Dealer’s choice x5 min

ANNOUNCEMENTS:

COT:
“And whatever you do, in word or deed, do everything in the name of the Lord Jesus, giving thanks to God the Father through him.”
‭‭Colossians‬ ‭3‬:‭17‬ ‭ESV‬‬

Two years ago, Lazy Boy and I started a company with a few friends. We make smoked cherries, smoked cherry syrup and a redonk smoked cherry reduction. They’re delicious and totally transform food, drinks and desserts.

We are praying that the Lord will use this company to transform the lives of some folks here in East TN as well. The vision includes employing folks that are difficult to employ, paying people well that normally can’t make much money. Lord willing, eventually we will build a manufacturing facility in one of our under-educated and under-employed sister counties and committing to better the lives of generations of employees.

It’s a big dream. We like money, but we love the Lord and are trying to run our company as if it is His company.

What part of your life should you be living less for yourself and more to the Lord?

ULA

AO: the-project
Q: Haggis
PAX: slappy, Tom Tom, Ocho, Mathlete, Hoorayus, Flying Dutchman, Nerf
FNGs: None
COUNT: 8
Lord’s Prayer
Mission of F3
Core Principles
Disclaimer- modify if you have an injury or feel an injury coming on. Do not modify if it is hard.
WARMUP:
SSH X 20
IW X 15
Ranger Merkin x 10
Don Quixote x 10

THE THANG:
Mosey to Brickyard and stop halfway for 2 burpees

Upright row x 15 with CINDY
Aiken legs (15 squats, 15 step ups, 15 lunges, 15 calf raises x 3 modes)
Flutters x 15 F3 count with CINDY raised

Kraken Burpee (3 hand release merkins at bottom of burpee) x 5
Lt Dan 1-5 with coupon, 6-9 without coupon, 10 with coupon
Hello Dolly x 15

Colt 45 curls (10 bottom half of movement, 10 top half of movement, 10 regular movement, followed by 5 of each to reach the full 45)
Bonnie Blairs x 15
E2K x 10 each leg
Burpees x 10
Overhead Press x 15
V ups x 15

Overhead press walk to Staples
Complete 15 Hello Dollys
OHP walk back to Brickyard with 15 curls half way
Something else and then rack the bricks and head back to flag
Half way complete 8 more burpees

MARY: No time

ANNOUNCEMENTS:

COT: Colossians 3:23-24
Whatever you do, work at it with all your heart, as working for the Lord, not for human masters, since you know that you will receive an inheritance from the Lord as a reward. It is the Lord Christ you are serving.

With everything you do, remember that you are not just serving a client, a patient, your wife, your family, but it is the Lord who receives all that we do.

Also when thinking about your WHY for coming to F3 in the morning, what is your purpose and goal. Think back to your first Q and the joy/difficulty that it brought to know that you are making a difference for yourself. The challenge is to focus on 3S2T (Strength, Stamina, Speed and Toughness: Mental and Physical). Some days you may be able to focus on 1 or 2 and others your can strive for all 5, but whatever you do, just get 1% better.

Prayers for all in attendance and those who couldn’t make it. Prayer requests for Haggis closing on home in 45 minutes.
Pledge of Allegiance

burpee timer at the Quacken

AO: thequacken
Q: Magic Mic (Jarrett Woodall)
PAX: Z-Pack, FixerUpper, Wedding Singer, Hobie, The Six
FNGs: None
COUNT: 6
WARMUP:
The usual

THE THANG:
Six stations around the parking lot. Complete each set of exercises at each station twice before bear crawling to the next. Burpee Timer went off every 1-2 minutes with a 2 burpee toll. Stations were:

10 merks and 10 squats
10 BBS and 10 shoulder taps
10 Iron Mike’s and 10 CDD
10 Am Hams and 10 Cobras
10 HR Merks and 10 Knee Tucks
10 flutters and 10 toe taps

MARY:
Abs, timer still going

ANNOUNCEMENTS:
Marine Mud run at end of August

COT:
To be a disciple of Jesus is to be an apprentice who doesn’t try to fit Jesus into his schedule but rather revolves his life around Him.