F3 Knoxville

A balmy stroll around JUCO

AO: juco
Q: Data
PAX: Booster, Fetch, Mailbox, Lil’ Spice, Dart Gun, Wanderer, Guardrail, 5K, Noodles, Erector, Stye (Hal Phillips), Love Shaq, Butterknife
FNGs: None
COUNT: 14
ONE-MINUTE WARNING
WELCOME & DISCLAIMER
WARM-O-RAMA:
Reach for the sky & let it hang
Abe Vigodas
Moroccan Nightclubs
Motivators
TN Rocking Horses
ONE THANG:
Play a game of infection in a section of the parking lot blocked-off by cones. One person is infected and moves by bear crawl. Everyone else is a crab walker. Once you are tagged, do 10 Pickle Pounders and then you are an infected bear crawler. We played 3 times.
ANOTHER THANG:
Mosey to the really large parking lot with 10 rows of parking lines.
Building blocks, courtesy of a @Tank backblast I found.
Run to first line of parking and do 1 of 1st exercise. Move to next line, do 2, etc. Total of 10 lines across the lot. Mosey back to the beginning before doing next set.
1. Merkins with runs
2. Squat jumps with bear crawls (every other)
3. Dry docks with Bernie Sanders
4. Lunges with side shuffles
JUST ONE MORE THANG:
Mosey to the loading docks. Split into 2 groups and perform a Newton’s Cradle for 2 full rotations.
Everyone holds a plank
Person in front runs and jumps up on the loading dock, runs back down the ramp, performs 5 Merkins, and goes to back of the line.
MARY:
Imperial Walkers
ANNOUNCEMENTS:
Convergence on 1/20
COT:
Don’t Waste Your Life by John Piper
“Making Much of Christ from 8 to 5”
1. We can make much of God in our secular job through the fellowship that we enjoy with him throughout the day in all our work.
2. We make much of Christ in our secular work by the joyful, trusting, God-exalting design of our creativity and industry.
3. We make much of Christ in our secular work when it confirms and enhances the portrait of Christ’s glory that people hear in the spoken Gospel.
4. We make much of Christ in our secular work by earning enough money to keep us from depending on others, while focusing on the helpfulness of our work rather than financial rewards.
5. We make much of Christ in our secular work by earning money with the desire to use our money to make others glad in God.

JUCO Cardinal memorial workout

AO: juco
Q: Wanderer
PAX: Love Shaq, Guardrail, 5K, Lil’ Spice
FNGs: None
COUNT: 5
WARMUP:
15 Side Straddle Hops
10 Tempo Merkins
10 Flutter Kicks
10 Little Baby Arm Circles Forward
10 Little Baby Arm Circles Backward
10 Hallelujahs
10 Knoxville Cherry Pickers
20 Sec. Samson Hold
10 Willie Mayes Hayes

THE THANG:
Choose two points about 100 yards from each other – these will be Point A and Point B. Starting at “Point A” perform Set 1 exercises, then run to “Point B” and repeat those same exercises. Run back to “Point A”.
Repeat this sequence for exercise Sets 2, 3, and 4.

Set 1
5 Burpees
5 Big Boys
5 Heels to Heaven

Set 2
10 Burpees
10 Little Baby Crunches
10 Mt. Climbers Double Count

Set 3
15 Burpees
15 Air Squats
15 Freddy Mercury’s

Set 4
20 Burpees

~~ end of cardinal workout ~~
Continued on to courtyard where we did 2 loops alternating 10 Irkins/dips and 10 dirkins/step ups on the part benches.

Ran to coupons by flag and completed some rounds of kettle bell swings, thrusters, curls and other heavy exercises.

MARY:
hello dolly until RUSH made it back to the flag.
ANNOUNCEMENTS:
COT:
The story of cardinal is best told by others:
By our own Mathlete in the f3knoxville newsletter and other articles.
mattcrossman.substack.com/p/f3-cardinal-and-the-victory-of-broken
mattcrossman.substack.com/p/a-tribute-to-f3-cardinal-kind-down

I personally was not directly involved but got to watch (and participate) with F3 as they responded to this tragedy.
The men who were on the scene and started CPR and called for help.
The gofundme campaign that surpassed it’s goal 100x to raise over $100,000 for the family.
The more then 100 men who showed up to finish Cardinals workout and support the PAX and family.
The men who helped Cardinals family paint and move houses.
These actions demonstrated what F3 is about and why F3 not only survived this tragedy but thrived and grown through it.
I hope this story encourages you the same way it has me.

Not Meant To Arrive!!

AO: juco
Q: Butterknife
PAX: Wanderer, Windex, Data, Commission, Mailbox, Butterknife, Dart Gun, Lil’ Spice, 5K, Trash Panda (JUCO), Fetch, Booster, Miss Fire, Love Shaq
FNGs: None
COUNT: 14
WARMUP:
Side straddle hop in cadence  20
6 Windmills in cadence
10 squats
5 sparring merkins
Line up in the curb. Run 2 lines do a burpee.
Run back to the start do a burpee. 3 x’s
10 Slow Freddy Mercury’s (opposite shoulder to opposite knee)

THE THANG:

Run two lines and do 5 sparring merkins (opposite knee to opposite elbow). Repeat across the lot.

Run two lines and do 10 single count slow Freddy Mercury’s (opposite shoulder to opposite knee). Repeat across the lot.

Run two lines and do 5 Peter Parker merkins. Repeat across the lot.

Run two lines and do 20 single count flutter kicks. Repeat across the lot.

Walking lunges to first line. Leap frog to the next. Bear crawl to the next.
Repeat across the lot.

Mosey to the top of JUCOManjaro with the person in the back sprinting to the front.

20 flutter kicks
20 BBS
10 ct stargazers 💫

Mosey back to the flag. Jailbreak in the parking lot.

MARY:
Crunchy Frogs 🐸
Sidestep lunging side to side and reaching for your toes.

ANNOUNCEMENTS:
COT:
NMTA Not Meant To Arrive
There are 4 Pillars of arrival:
Can’t arrive. This is a negative mindset. You don’t believe in yourself and we need to fix that immediately.

Has arrived. You’ve made it, now what?
You’re not trying anymore. Afraid to take chances, because you might lose the title. Do not stop. Continue to set goals!

Will arrive. Once XYZ happens, then I’ll be happy. There are people sitting in nursing homes right now, still waiting on XYZ.

Not meant to arrive. This is where we should all strive to be! Become the next best version of yourself. Enjoy the journey just as much if not more than destination.
My development has no end. There is always more to learn, always more to do, and you can learn from every situation and everyone.

Be “Blissfully Unsatisfied!” Brothers!

”Take delight in the Lord, and he will give you your heart’s desires.“
‭‭Psalms‬ ‭37‬:‭4‬ ‭NLT‬‬

All I Want for Christmas is a Good Beatdown

AO: juco
Q: 5K
PAX: Guardrail, Wanderer, Windex, Mailbox, 5K
FNGs: None
COUNT: 5
WARMUP:
One-handed SSH
TN Rocking Chair
Carolina Dry Docks
Catalina Wine Mixers (6-count)

THE THANG:

MARY:
Mosey up to Sunago Parking Lot

DORA
– 100 Burpees
– 200 Squats
– 150 Derkins / 150 Irkins

Mosey to Maple St Parking Lot
DORA w/ different partner
– 100 Hello Dolly (2-Count) – Ran out of time here
– 200 Dips
– 300 Captain Thors (1:4 BB/AH)

Mosey back to AO

ANNOUNCEMENTS:
Coffeteria, public apology to Mailbox for skipping the pre-run
COT:
John 14:27: “Peace I leave with you. My peace I give you. I give to you not as the world gives. Don’t be troubled or afraid.”
Christmas in my family is hectic, I need this verse. Do you? Just don’t forget that God is with us.

Legend of the Candy Cane

AO: juco
Q: Trash Panda (JUCO)
PAX: 5K, Guardrail, Mailbox, Butterknife, Booster, hound dog, Wanderer, Windex
FNGs: None
COUNT: 9
WARMUP:
SSH x 20
Moroccan night club x 20
Tempo merkins x 10
Mountain climbers x 20
30 sec on own
THE THANG:

Mosey to back of campus, stop on way for dips and step ups x 20

Get CMU and go to stations below trees. Do stations and run loop of parking lot or go to top of hill and back between. Repeat until time.
– Station 1-H2H & rows x 25
– Station 2-flutter kicks x 25 & durkin x10
– Station 3-LBC x 25 and squat thrusters x10
– Station 4-hello Dolly & curls x25
– Station 5-BBS x20 & blockee x 5

Mosey to flag

MARY: windmills, merkins
ANNOUNCEMENTS:
The Farm AO launch Friday
COT:
The Legend of the Candy Cane

A few facts about the candy cane:
-It was originally straight and white. The red stripes were added around 1900.
-Candy Canes have been around for 350 years
-Candy canes were originally invented to help keep children quite during the Christmas Eve services

The main thing I wanted to share about the Candy Cane is how you can use it to share the message of Jesus

o They look like a shepherd’s hook or the letter J for Jesus.
o The white represents the purity of Jesus and the red to symbolize the blood he shed for our sins and the 3 fine lines are for the Holy Trinity.
o The hardness of the candy cane represents the solid foundation we have in Jesus.
o The candy cane was also made to be given as a gift, representing the love of Jesus when he gave us the gift of salvation.

Every HIM received at least 2 candy canes, one for them and one to share and tell the story.