F3 Knoxville

Category: JUCO

Humble Rocks (squats)

AO: juco
Q: Guardrail
PAX: Booster, Archie, Starlink, Mailbox, Butterknife, Windex, Love Shaq, Fetch
FNGs: None
COUNT: 9
WARMUP: High needs, butt kickers, pitifully lead demotiviators, Tempo merkins, Harry Rockets

THE THANG: Rock paper scissors to get across the big lot, F3 style: Squat, Burpee, Star jump. Winner advances to the next line. Last man at the back bear crawls to the next opponent.

4 corners with 35,30,25 and 20 (goal was 100, but the Q didn’t know how to math) OHP& curls at corner 1, Merkins & Squats at corner 2, 4ct Mountain climbers at corner 3, choose your own core exercise at 4.

ANNOUNCEMENTS: Sign up for Escape from Haw Ridge

COT: All these things my hand has made, and so all these things came to be, declares the Lord. But this is the one to whom I will look: he who is humble and contrite in spirit and trembles at my word. Isaiah 66:2 ESV

– F3 focus on leadership
– But not just to lead or be great
– But to do Great things for God
– To fail at that: Think of yourself more highly than you ought
Read King Uzziah. Great for God, but “he was strong, he grew proud, to his destruction.”
– To be useful for God, have a humble heart
– Don’t think less of yourself, think of yourself less; think of others more.
– Be a great Friend: Be a 2AM friend. Be a better friend and get more of them as we age.

Thor’s Mighty Hammer

AO: juco
Q: Butterknife
PAX: Aspen, Starlink, Windex, Guardrail, Archie, Wanderer, Butterknife, Pelican
FNGs: None
COUNT: 8
WARMUP:
SSH x20
Windmills x6
Bear crawl in for high fives Crawl bear out for a burpee x 3
Tempo Squats x 10
Cherry :cherries: Pickers

THE THANG:
Mosey to Tomo
One person doing 10 sledgehammer swings the entire workout

Exercises at the bottom and top of the stairs

At the bottom:
Merkins x10
Iron Mikes x10
Burpees x10
Squats x10
Mountain Climbers x10 4 ct
Monkey Humpers x10

Run stairs do the core exercise

At the top:
Flutter kicks x20
Scissor Kicks x20
American hammers x20
Heels to heaven x20
Dead bug x20
Crunchy frogs 🐸 x20

Run around the parking lot to the bottom and advance to the next exercise.

Mosey back to the flag.

MARY:
High knees, butt kickers, karaoke x2

ANNOUNCEMENTS:
Haw Ridge 3/28

COT:
Helpful tool or distraction. How do you use your phone?

“This is my command—be strong and courageous! Do not be afraid or discouraged. For the Lord your God is with you wherever you go.””
‭‭Joshua‬ ‭1‬:‭9‬ ‭NLT‬‬

Wall day

AO: juco
Q: Mailbox
PAX: Love Shaq, Guardrail, Starlink, Wanderer, Lt. Dan, Mailbox, Windex, Archie, Aspen
FNGs: 1 Aspen
COUNT: 9
WARMUP: SSH, Moroccan Night Club, Windmills, Grady Corns, Tempo Squats

THE THANG:

Mosey to Haslam Center Wall
20 Jump Ups, 20 Derkins, 20 single leg squats each leg

Mosey around big lot rolling the dice at each light pole for the number of no cheat Merlin’s

Stopped at HV Road for some monkey humpers

Mosey to Tome Poke Wall where we did 20 squats, 20 lunges, 20 count wall hand stand and 20 count wall sit then ran the stairs and around. Rinse and repeat dropping off 2 counts til we got to 10.

Mosey back to flag with a few more stops of no cheat merkins

MARY:

ANNOUNCEMENTS:

COT:

Don’t be burdened by stuff and pursuit of stuff. Set sights on heavenly things –

Matthew 6:19-21

“Do not lay up for yourselves treasures on earth, where moth and rust destroy and where thieves break in and steal, but lay up for yourselves treasures in heaven, where neither moth nor rust destroys and where thieves do not break in and steal. For where your treasure is, there your heart will be also.”

A workout done at Fountainhead

AO: juco
Q: Ike
PAX: Butterknife, Ike, Love Shaq, Windex, Guardrail, Erector, Dartgun, Data, Lt. Dan, Starling
FNGs: 1 Starling
COUNT: Ten
WARMUP: Side straddle hop, Flutter kicks
Individual stretching

THE THANG:Do first set, then shuttle run with three lengths, then do first and second sets, shuttle run, and keep adding a set, with a shuttle run between each group.
10 Burpees
25 Merkins
50 Lunges
75 Flutter Kicks
100 Big Boy Sit-ups
150 Squats
Then moseyed back rotating among the group to lead an exercise of their choice

MARY:

ANNOUNCEMENTS: Escape from Haw Ridge 28 March

COT: Variation on The lonely ember sermon
storiesforpreaching.com.au/sermonillustrations/church/the-lonely-ember/
Pointed out that we have multiple fires (church, family,F3, etc) and in each case there are things we can do on our own and those that we need the fire to complete

JUCO Ultimate Beatdown

AO: juco
Q: Wanderer
PAX: Dart Gun, Pelican, Guardrail, Windex, Fetch, Data
FNGs: None
COUNT: 7
WARMUP:
– Tempo Merkins
– Tempo Squats
– SSH
– Cherry Pickers
– LBAC forward/backward
Mosey to field… :flying_disc:

THE THANG:
Ultimate Frisbee
Every turnover Q announced 10 of:
– Merkins
– Squats
– Plank Jacks
– BBS
Every score scoring team chose 20 of:
– Burpees
– Hand Release Merkins
– Jump Squats
– LBC
Half time plank ring of fire. Each PAX counted to 10.

MARY:
– Imperial walkers
– Hillbilly Walkers
– Freddie Mercuries
– Supermans to time

ANNOUNCEMENTS:
Pelican VQ Wednesday

COT:

Continuing my theme of treasure from last Q.
“Matt 6:20-21
20. But store up for yourselves treasures in heaven, where moths and vermin do not destroy, and where thieves do not break in and steal. “”21 “”For where your treasure is, there your heart will be also.”
These verse is one of several in this section about focus. What are you focused on? Where your treasure and focus are is where your heart is. This challenge is to make sure your focus is in the right place. Nothing wrong with things of this world but they can so easily become the center of your attention.