F3 Knoxville

Category: JUCO

Saying No

AO: juco
Q: Guardrail (Brandon Brown)
PAX: Fetch (Joel Moran), elf, Wanderer (Dave Staab), (Tooth Fairy) Dana Rust, Butterknife, MC Fraud (Chris Trice), Lil’ Spice (Chad Crawford), Shrubbery, Data (Joey Tipton), 5K (Derren Burrell), Nadia (Aaron Jacques), Wagon Wheel (John-Mark Chesney), Cosmo, Erector (Jason Champion)
FNGs: None
COUNT: 15
WARMUP: Windmills, Tempo Squats, Ti Chi Warrior, Cherry Pickers, SSH, Tempo Merkins
THE THANG: “Catch me if you can” run to the cmu pile with 1 partner bernie the other 3 burpees then catch the bernie guy and switch. 11’s with Thrusters and Pullups, Crab Bear soccer, fun with planks and the ball on the hill, Ring of fire
MARY: Dealers Choice
COT: The rod and reproof give wisdom,
but a child left to himself brings shame to his mother.
Proverbs 29:13
There is power in saying ‘No’, from experience I can tell you kids need to be told no.
But here is the thing. We need to be told no too.
The way Jesus speaks of this is to fast – he said his disciples will fast when he is gone.
We can increase our patience and our ability to wait well when we tell our stomachs no. Then other desires are not in control of us either.
So consider that Proverb again, realizing we are the child and we need correction.
Where are you getting correction from and are you willing to receive it?

Dora to the Max

AO: juco
Q: 5K (Derren Burrell)
PAX: Guardrail (Brandon Brown), Butterknife, Archie (Andy Nack), Jonathan Woodall (GUMP), Booster (Les Fout), Lil’ Spice (Chad Crawford), Data (Joey Tipton), Windex, Wanderer (Dave Staab), MC Fraud (Chris Trice), Fetch (Joel Moran), MessyHobbs, Scott/Pickle Pounder
FNGs: 1 Scott/Pickle Pounder
COUNT: 14
WARMUP: SSH
Tempo Squats
Tempo Merkins
Morrocan Night Club
Pagoda Windmill
Toe Merkins

THE THANG: Mosey to new building
Dora up
150 Dips, 250 LBCs, 300 Squats
Partner does a lap around the building
Mosey to the Courtyard
Dora up
100 Carolina Dry Docks, 200 2-count Flutter Kicks, 300 Lunges

MARY: Freddy Mecuries on the way back

COT: Eccl 4: 9-10
9 Two are better than one,
    because they have a good return for their labor:
10 If either of them falls down,
    one can help the other up.
But pity anyone who falls
    and has no one to help them up.
Acts 4:32-33
32 All the believers were one in heart and mind. No one claimed that any of their possessions was their own, but they shared everything they had. 33 With great power the apostles continued to testify to the resurrection of the Lord Jesus. And God’s grace was so powerfully at work in them all
I personallly had an experience this past Friday whereby I needed help — my daughter had slid off the side of the road in her car, and I was looking on who to call for help. I didn’t check work, I didn’t check other circles, I immediately thought of my F3 brethren. Partly location, but partly because I knew Dartgun and Mailbox for several years, and know them, I’ve sweated with them out in the gloom…and I knew they would help. That’s the church, isn’t it? This is the body…let’s live it out

Same as Before Only Backwards and Worse

AO: juco
Q: Mailbox (Chip Keim)
PAX: Mailbox (Chip Keim), Po-Boy (Travis Dupre), Windex, Lil’ Spice (Chad Crawford), 5K (Derren Burrell), Fetch (Joel Moran), Wanderer (Dave Staab), Dart Gun (Todd Mulder), (Tooth Fairy) Dana Rust, Hall Pass, Whiz Kid (Downrange from IL), Noodles
FNGs: 1 Noodles
COUNT: 12
WARMUP:
SSH, Mountain Climbers, Tempo Merkins, Shoulder Taps, Tempo Squats and despite 5k’s request less then 100 Grady Corns
THE THANG:
The same as Wednesday only backwards and with a hill and with a sand bag too. So miserable I was called @trolley
MARY: Box Cutters and Pickle Pounders
ANNOUNCEMENTS: Great to have Whiz Kid back at JUCO from Downrange in Wharton, IL. Also glad to have FNG – Noodles
COT:. Leading with Gratitude. Simple concept but have to be intentional to practice routinely. Shared 10 coin trick to hold self accountable for keeping frequency. Start with 10 coins in left pocket and move one to right pocket each time you show gratitude to someone throughout the day. Practice in all circle of influence! Don’t forget your family too!

O @spotter Where Art Though

AO: juco
Q: Mailbox (Chip Keim)
PAX: Butterknife, Shrubbery, Mailbox (Chip Keim), Erector (Jason Champion), 5K (Derren Burrell), (Tooth Fairy) Dana Rust, Wanderer (Dave Staab), Windex, Full Tank, Wagon Wheel (John-Mark Chesney), Fetch (Joel Moran), Hall Pass
FNGs: None
COUNT: 12
WARMUP:
The usual – SSH, reach for the sky, let it hang, tempo squats, tempo merkins
THE THANG:
To keep the legend of @spotter alive (trying to keep his name from fading from the memories of the gloom). We brought back the Burpin Bernie back but went heavy with CMU work. Started with 10 Blockees, ran to first line – 1 Burpee and Bernie back, next 20 Heavy lunges, ran to second line – 2 Burpees and Bernie back. Worked way up to 30 Tri Extension, 40 goblet squats, 50 curls, 60 heavy LBC, 70 overhead press/rows, 80 heavy flutter, 90 bench press, 100 heavy Freddy
MARY:
Had time for 30 box cutters
ANNOUNCEMENTS:

COT:

Talked about Joy and seeing things through glass half full lens despite trials and tribulations life throws our way. Mom’s health struggles and subsequent miracle recoveries and positive attitude through it all has been a blessing in many ways and a gut check as well when I can be frustrated or down despite much better circumstances. Thank you for prayers and checking in. Means a lot.

Keep Climbing

AO: juco
Q: Butterknife
PAX: Butterknife, Windex, Ghost Flag (F3Knoxville), Po-Boy (Travis Dupre), Glamper, Incoming (Rodney Pointer), Booster (Les Fout), Dart Gun (Todd Mulder), Doubtfire (Nick Bond), Parkour, Fetch (Joel Moran), Brick
FNGs: None
COUNT: 12
WARMUP:
Side straddle hop in cadence 20
Cherry Pickers
5 Burpees on your own
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Motivators 8x

THE THANG:
Grab a CMU
Mosey to JUCOmanjaro
Partner up
Sprint to first stripe while partner farmer carries do 5 Burpees
Bear crawl next stripe while partner farmer carries do 10 Burpees
Sprint to Next stripe while partner farmer carries do 15 Burpees
Repeat with Squats, Derkins

MARY:
ANNOUNCEMENTS:
COT:
“You are the sum of the 5 people you spend time with.

Show me your circle and I’ll show you your ceiling.

And if you’re the smartest and most successful person in the room….

It’s time to find a new room.

What an absolute honor to be in this room!!!

I’m a 🧽 “

Three things will last forever—Faith, hope, and love—the greatest of these is love.
‭‭1 Corinthians‬ ‭13:13‬ ‭NLT‬‬