F3 Knoxville

Be a light

AO: juco
Q: Trash Panda (JUCO)
PAX: Guardrail, Love Shaq, Commission, Waffles, Fetch, Wanderer, Dart Gun, Trash Panda (JUCO), Butterknife
FNGs: None
COUNT: 9

WARMUP:
– SSH x 20
– Windmill x 10
– TN rocking horse x 10
– Cherry pickers x 6
– 30 sec on own
THE THANG:
Mosey to open square with short wall, do rep and then run lap
– step ups x 16
– dips x 15
– Heels to heaven x 15

Mosey to coupon pile and partner up

Below x 46 with partner, one goes up steps and 4 pull-ups or 6 push ups
CMU OHP
CMU Squats
CMU Rows
BBS
CMU curls
Lunges
Derkins
LBCs
CMU Triceps
CMU Thrusters
Blockees

Mosey to flag

MARY:
Dealer choice around circle
ANNOUNCEMENTS:
COT:
Dwight Eisenhower-34th president from 1953-1961. The article I read talked about how the 1950s were a time of extraordinary religious revival: Church membership rose from 49 percent of Americans in 1940 to 69 percent in 1960. As a reference that number has dropped to 46% in 2022. And President Dwight D. Eisenhower—along with Billy Graham—played an important part in encouraging this spiritual devotion. In fact, Eisenhower played a very personal role in popularizing religious faith in America.
 
On February 1, 1953, just 10 days after his inauguration, Eisenhower was baptized and remains the only president ever to have been baptized while in office, and his work to link faith and American identity has influenced political debate in the country for half a century since.
 
Though the baptism ceremony itself was private, Eisenhower made every effort to place faith at the center of national life during his years in office. He began his inaugural address with a short prayer that he had written himself. His Cabinet meetings began with a moment of silent prayer. He initiated the National Prayer Breakfast, and welcomed Rev. Billy Graham into the White House as a spiritual adviser. He heartily approved when, in 1954, Congress inserted “under God” into the Pledge of Allegiance and later made “In God We Trust” the official motto of the United States, even placing these words on the paper currency. He also introduced the Nation’s first regular stamp bearing a religious significance with the inscription “In God We Trust”.
 
Why so much religiosity? Eisenhower believed religious faith was the single most important distinction between American freedom and Communist oppression.
 
One quote of his from the article was “America’s problems might be easier to solve, if every American would dwell more upon the simple virtues: integrity, courage, self-confidence, and an unshakeable belief in his Bible.” 
 
While we don’t have the nationwide influence of Eisenhower, we can and should have those same virtues and influence those around us. I felt Matthew 5: 14-16 are applicable verses. “You are the light of the world. A city situated on a hill cannot be hidden. No one lights a lamp and puts it under a basket, but rather on a lampstand, and it gives light for all who are in the house. In the same way, let your light shine before others, so that they may see your good works and give glory to your Father in heaven.”

Lucky 🍀 7’s

AO: juco
Q: Butterknife
PAX: Guardrail, Dart Gun, Wanderer, Love Shaq, Butterknife, Windex, Fetch
FNGs: None
COUNT: 7
WARMUP:
Side straddle hop in cadence 20
Cherry Pickers
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence & the below Lucky 7

THE THANG:
Mosey to the big lot

Drills:
High Knees
High heels
Karaoke
Side to side skip
Sprints
Low shuffle
Skip
Walking lunges

Mosey to the Lucky 🍀 7’s around campus
-Crab stance opposite arm reaches for opposite foot
-Side plank to Merkin to opposite side plank
-Lay on your back shoulders raised raise opposite leg and arm to touch alternating sides
-Squat with side lunges to both sides
-Shoulder taps with a merkin
-step up with rotation
-Side plank on elbow take top elbow to top knee

Managed to sneak in 7 pull-ups

Then sprinkled in some core work as we did the drills above in reverse order.

Jail break to the flag.

MARY:
ANNOUNCEMENTS:
Convergence
EHR

COT:

”Therefore, since we are surrounded by such a huge crowd of witnesses to the life of faith, let us strip off every weight that slows us down, especially the sin that so easily trips us up. And let us run with endurance the race God has set before us.“
‭‭Hebrews‬ ‭12‬:‭1‬

We’re 7 years into this at JUCO and I’m so thankful. Me myself just a little 4. There are somedays when I feel like we’re falling off. Just because I remember how big the crowds were before the Shamrock ☘️ starfish with 20-30 guys out here. But that’s the mission to plant and grow. Shamrock is killing it and a lot of days we are too. The HV community is growing exponentially. That means there are several sad clowns 🤡 that need this. Please continue to invite your friends, coworkers, church members, neighbors, and family to join us. Thank you for stepping up and filling the calendar. You don’t understand what a blessing as the AOQ, this is. Thanks Mailbox 📪 for lining this up! Thank you Gentlemen for constantly pushing me to be the best man I can be.

Wet & Gloomy

AO: juco
Q: 5K
PAX: Guardrail, Wanderer, Fetch, Love Shaq
FNGs: None
COUNT: 5
WELCOME AND DISCLAIMER – given

WARM UP (IC)
SSH
Tempo Squats
TN Rocking Chair
Tie Fighter
Carolina Dry Docks
Tempo Merkins

THE THANG:
Mosey to the quad

DORA
– 100 Derkins
– 200 Squats
– 300 LBCs

Mosey to Sophomore Hill
IC 5 corners
– Hello Dolly
– Merkins
– Pullups
– American Hammers
– Flutter Kicks
Mosey back to Flag (doing 52 Freddy Mercuries along the way)

MARY
– Tempo Squats, Imperial Walkers, Big Boys

CIRCLE OF TRUST
While this may not be my last Q, I wanted to express to you my observations about JUCO.
“Romans 12:10 ESV
Love one another with brotherly affection. Outdo one another in showing honor.”
“1 Peter 2:17 ESV
Honor everyone. Love the brotherhood. Fear God. Honor the emperor.”
F3 is not about you. It’s not what you can get out of it. If a workout is the only reason you’re here then you are missing out on the best blessing you can get at 5:30AM. Workout is great, but it’s so much more than that…you guys mean so much to me. Accountability, friendship, loyalty. I encourage you to outdo one another in showing honor. I encourage you to love the brotherhood. Commit to the brotherhood, and grow the brotherhood.

Growing

AO: juco
Q: Guardrail
PAX: Wanderer, Love Shaq, Booster, Lil’ Spice
FNGs: None
COUNT: 5
WARMUP: SSH, Newton’s Cradle, Moroccan Night Club, Cherry Pickers
THE THANG: Rail Road run to Big lot where we did Bernie, Wheelbarrow (ouch), Lunge Walk, Crabl Walk/bear crawl, Sprint and Jump. Then 20 of each on a guardrail: Dips, Jump overs, Climb ups, and dirkens. Mosey to the CMU for curls and Pull Ups
MARY: Ring of Fire, then more core
ANNOUNCEMENTS: Coming up quick – Feb 17 Convergence – sign up!
COT: You are getting “More or Less”. Are you more loving to your wife? or less. Are you more transparent with kids? or less? Are you more like Jesus? or less.
Consider Eph 5:15. Look carefully how you walk, not as unwise, but as wise, making the best use of the time for the days are evil.

Jumpin’ Juc 93

AO: juco
Q: Noodles
PAX: Booster, Mailbox, 5K, Butterknife, Wanderer, Guardrail, Data, Love Shaq, Commission, Trash Panda, None
FNGs: 1 None
COUNT: 11
WARMUP: SSH, Bend & Reach, Windmill, 8 Ct. Merkin, Shoulder Circles, etc.
THE THANG: Partner Workout

Bottom of Juco: 50 total jumping lunges, partner holds brick overhead (switch back and forth until 50 complete)

Half Way Up: 3 Rounds – 8 Blockees, 10 Burpees

Top of Juco: 3 Rounds – 14 Thrusters, 11 Burpees

Half Way Down: 3 Rounds – 8 Blockees, 10 Burpees (DNF)

Bottom: 43 jump lunges, hold brick overhead (DNF)

MARY:
ANNOUNCEMENTS:
COT: Honoring Data’s Dad, who lived to be 93 years old. We reflected on what our legacy as Dad’s can be. The 4 Ps:

– Pursuing Dads: we pursue our children’s hearts. Like Jesus pursued us in our sin, we have an example of the lengths God the Father went to pursue us.
– Present Dads: We are present emotionally, spiritually, mentally, and physically. We connect with our kids.
– Providing Dads: We provide space for our kids to be known and loved; we also provide financially.
– Protecting Dads: We protect our kids from the lies of this world as we point them to Jesus, we also protect them from unsafe people.

May we endeavor to prioritize our children and families as Data’s Dad did – retiring from his sales position to be spend more time with his kids!