F3 Knoxville

Tag: Erector

Circuit with toys

AO: juco
Q: Dart Gun
PAX: Wanderer, Butterknife, Starlink, Guardrail, Windex, Data, Love Shaq, Dart Gun, Mailbox, Erector, Fetch, Pelican, Ike
FNGs: None
COUNT: 13
WARMUP:

THE THANG:
Mosey to the CMU pile

Up top:
Weighted ball squat thrusters
Pull ups
15 lb plank twist
Steep Derkins
Dumbbell cleans 25/30
Rows
Wall crunches

Mosey up and downs stairs

Other half doing curls, OHP, plank moving the CMU, standing heavy hammers, rows
MARY:
No time
ANNOUNCEMENTS:

COT:
Doing a lot of traveling to visit my team at other sites, it validated to me that there is a lot more behind the scenes than our perceptions may have. We often jump to conclusions and need to remember to ask people questions and consider what you can do to help them. This plays out in our daily lives as we interact with coworkers, family, friends…but for me it’s my son. It’s hard not to judge the actions of a teenager but talking with him has brought out soo much that I would have improperly assumed otherwise. Be intentional to connect with people and not derive your own perception of other people actions and intentions.

“Each one must give as he has decided in his heart, not reluctantly or under compulsion, for God loves a cheerful giver.”
‭‭2 Corinthians‬ ‭9‬:‭7‬ ‭ESV‬‬

Riddle Time

AO: the-project
Q: Tom Tom
PAX: Patch Adams, Nosedive, flyball, Mathlete, Erector, TombRaider, Baby Face, Ocho, Flying Dutchman, Biohack, Artemis
FNGs: None
COUNT: 12
WARMUP:

Projectivators
Mountain climbers
Tempo Merkins
Tempo squats
Cherry pickers

THE THANG:

The Q gives a riddle. Whoever gets it right, picks the count. Then the Q names the exercise.

Burpees
Merkins
Carolina Dry Docks
Derkins
Diamond merkins
Wide merkins
Planks

Imperial Squalkers
Lunges
Side straddle hops
Squats
Tree pose
Bobby Hurleys

Basilisks
Big Boys
LBCs
Prone rows
Heels to heaven
American hammers
Hello Dollys
Pickle pointers

ANNOUNCEMENTS:

Look for details on Camp Biohack forthcoming

COT:

No matter what rains may fall, you are showered with blessings (Ezekiel 34:26)

Circuit Blessing at JUCO

AO: juco
Q: Erector
PAX: Dart Gun, Ike, Jim Norris, Lt. Dan, Butterknife, Love Shaq, Wanderer, Starlink, Windex, Mailbox, Fetch, Erector, Training Wheels
FNGs: 1 Training Wheels
COUNT: 13
WARMUP:
15 SSH, 15 Mountain climbers, 10 Moroccan night club, 10 tempo merkins, 10 tempo squats, 5 cherry pickers
THE THANG:
Mosey to coupon pile. The workout utilized the following workout stations: the coupon pile for legs, up the steps for pull-ups/bar hang variations, and the bottom of Sophomore hill for merkins. Alternate between these exercises at each station and run between. AMRAP.
-10 heavy lunges and calf raises
-5 pull-ups and toes to bar (modify as needed)
-10 merkins and dive bombers
The low rep routes is meant to encourage moving quickly through the circuit, while maintaining good form, of course.
Mosey back to the flag.
MARY:
No time
ANNOUNCEMENTS:

COT:I don’t know about you, but I tend to not think enough about how blessed I am. There is so much to be thankful for: our families, our friends, our jobs, or F3 brothers! There are many in this world that do not share the same blessings in life. We need to be thankful!
1 Thessalonians 5:16-18 NASB1995
“[16] Rejoice always; [17] pray without ceasing; [18] in everything give thanks; for this is God’s will for you in Christ Jesus.”
We need to be thankful in all things.
Ephesians 1:3-5 NASB1995
“[3] Blessed be the God and Father of our Lord Jesus Christ, who has blessed us with every spiritual blessing in the heavenly places in Christ, [4] just as He chose us in Him before the foundation of the world, that we would be holy and blameless before Him. In love [5] He predestined us to adoption as sons through Jesus Christ to Himself, according to the kind intention of His will,”
God has blessed us with access to immeasurable spiritual blessings through His Son.
James 1:17 NASB1995
“[17] Every good thing given and every perfect gift is from above, coming down from the Father of lights, with whom there is no variation or shifting shadow.”
Let’s remember to give thanks to God for what we have!

[juco-rush] Glow Run

AO: juco-rush
Q: Butterknife
PAX: Natty, Tooth Fairy, Jonathan Woodall (GUMP), Trash Panda (JUCO), Erector, Butterknife
FNGs: None
COUNT: 6
WARMUP:
Mosey to the greenway.

THE THANG:
Run parking lots along the greenway and sprinkle in some sprints along the way.
MARY:

ANNOUNCEMENTS:

COT:
See juco

Flag-less Fun

AO: the-project
Q: Haggis
PAX: Mathlete, Biohack, TombRaider, Munge, Nosedive, Flying Dutchman, Tom Tom, Ocho, Baby Face, Cusack, Artemis, Erector
FNGs: None
COUNT: 13
WARMUP: SSH x 20
Tempo Merkin x 13
Don Quixote x 13

THE THANG:
Running was the name of the game. I brought the Pax along for a training run for an upcoming triathlon in the beautiful Secret City. We ran 1 of the 2 loops and stopped to complete some “namesake” work.
Humpers, American Hammers, Groiners, Gorey Al, Imperial Walkers, Indian run up a hill, Squats in tempo.
Had plenty of time to head to the Brickyard and fun with Cindy. Colt 45 to help our fun show, Lt Dans because we didn’t want to have no legs, OHP. Did some pull ups and held squat/plank while waiting

Mosey back to flag

MARY: Had too much fun to play with Mary.

ANNOUNCEMENTS: thanks to all who came out to compete and volunteer at Heart Break Hill this weekend

COT: Q shared a quote from Pope Leo XIV

“We are often preoccupied with teaching doctrine, the way of living our faith, but we risk forgetting that our first task is to teach what it means to know Jesus Christ and to
bear witness to our closeness to the Lord.
This comes first: to communicate the beauty of the faith, the beauty and joy of knowing Jesus. It means that we ourselves are living it
and sharing this experience.”

Know your faith and live your faith! Make it known WHO you are by showing WHOSE you are.

Prayer Pledge Picture :flag-scotland: