F3 Knoxville

Tag: Anchorman

Mr. Bonkers

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AO: shamrock
Q: slappy
PAX: Stitch, Crawlspace, Waxjob, Mermaid, slappy, Skidmark, Draino, Dog Bite, Dumpster Dive, Anchorman, Inconceivable
FNGs: None
COUNT: 11
WARMUP:
– Mountain Climbers
– Updog
– Downdog
– Calf stretch
– Voodoo stretch
– twistys
– a little of this
– a little of that
– some of this
– some of that
– jog in place, move to the center, ,give fist bumps, come back, and do a burpee. 2x
– run to the cmu pile. everyone gets one.

THE THANG:
“Mr. Bonkers”
This is a new game we’ve never played before. Everyone gets 1 CMU. We divide into teams. The blocks are placed in the middle of the parking lot on a line. This is the midway line. There are 4 parallel lines going away from the midway line on either side a parking lot distance apart. The last line is the goal line. Each player gets a picks a random card with an exercise and rep on it. The exercises were a mix of heavy and non heavy options with an average of 25 reps per card. Take the exercise and put it with a CMU at the midway. This is now a game piece for everyone to potentially use. The objective, as a team, is to move more CMUs across the opponent’s goal line. You move by doing the exercise that goes with the game piece and you advance it 1 line. The piece can be moved either way back and forth. Once it reaches a goal line it cannot be moved. You cannot go twice in a row. You can move any piece that is free. If the teams are unbalanced the team with fewer people gets the tie breaker. We also listened to a new playlist that was flippin sweet too.

MARY:
nope

ANNOUNCEMENTS:
Starfish convergence on Saturday 7/12/25 at the Project. This will launch the Oak Ridge / Clinton region.

COT:
How did you feel when Nico bailed on UT? You were probably mad. We invested a lot in him and he spurned us. This disloyalty hurt. We despise traitors.

Well this past week my wife shared a statement about loyalty that I had never thought of before. In God’s perspective, we are completely disloyal to him. We are betrayers. In spite of that, he is completely and perfectly loyal to us. That is his redemption offer. This is the good news of the gospel. It is a beautiful thing.

So next time you hear of betrayal and unfaithfulness, think about the gospel. God has a redemption plan in mind. He is ready to give you his prefect loyalty.

Choose your own adventure

AO: shamruck
Q: Lizzy
PAX: Inconceivable, Fabio (Joe Hamilton), Flower Pot, Anchorman, Mermaid
FNGs: None
COUNT: 6
WARMUP:
Walk to the track
THE THANG:
Choose your own adventure
MARY:

ANNOUNCEMENTS:
Happy Pride to Eliza
COT:
June is men’s mental health awareness month. Talked to the guys about my personal experiences

Your Hips Don’t Lie

AO: shamrock
Q: Mermaid
PAX: Band Camp, Stitch, Tailhook, slappy, Flower Pot, Fabio (Joe Hamilton), Dumpster Dive, Free Fall (Justin Whitaker), Anchorman, Mermaid, Draino, Inconceivable
FNGs: 1 Inconceivable
COUNT: 12
WARMUP:
SSH -13
Cherry Pickers – 5
Merkins – 3
Runner’s Stretch
Arm Stretch
Tempo Squats – 9
THE THANG:
Divide into 4 groups of 3
Each group gets one band and one block.
There are two stations with exercises at each one, and you perform the assigned exercise until the third guy gets to you as he acts as the timer.
Station 1: Thrusters, Blockees, Bench Press, Squats, Lunges, Split Squats, Curls
Station 2: Merkins, BBS, Diamond Merks, Vups, Wide Merks, American Hammers, Carolina Dry Docks, Plank
MARY:
Flutters – LBC’s 10 reverse ladder down to 5. Variations of Jane Fonda’s, Snow Angels, Pickle Pointers, Pickle Pounders
ANNOUNCEMENTS:
Camping & One Knox
COT:
Let’s normalize vulnerable.
I talked about pornography and ways that helped me deny that temptation. It starts with not watching people kissing in movies. You probably wouldn’t watch people make out in public, so why tune in digitally? When confronted with these scenes, fast forward or swipe through them. Consider preventing your mind from chasing the rabbit down that hole. It has worked to help me not look at pornography in over six months.

Matthew 16:24 Paraphrase: Deny yourself, pick up your cross and follow me (Jesus).

Where do you need to deny yourself so that you can follow Jesus?

Out and Back

AO: shamrock
Q: Eliza
PAX: Mermaid, slappy, Stitch, Fabio (Joe Hamilton), Lizzy, Voodoo, MacGruber, Anchorman, Skidmark, Eliza, Flower Pot, Gringo, Mocha
FNGs: None
COUNT: 13
WARMUP: Cherry pickers, various stretches, baby arm circles

THE THANG: Divide into 2 teams. There are 6 stations placed randomly around campus. Each station has two envelopes containing exercises for Team 1 and Team 2. Each team rolls a die, finds the corresponding number clue has to
Travel to that location, complete the exercises and return to the flag. Repeat until all 6 stations have been hit.

Station 1: under the overhang where we meet when it rains: 25merkins, 25 mtn climbers (2ct), 25 LBCs, 25 flutter kicks (2ct)

Station 2: picnic pavilion: 20 step ups each leg, 25 dips, 25 big boys, 20 swing pull ups

Station 3: CMU pile: 25 curls, 25 overhead press, 15 swings, 10 blockies

Station 4: at the church door: 15 imperial squat walkers, 10 lunges each leg, 10 friendship merkins

Station 5: Jesus statue: 15 step ups each leg, 60 second walk sit, 25 Freddie Mercurys (2ct) 15 plank jacks

Station 6: shamrock on the 50 yard line: run the bleachers 1 time through.

Final station at flag : 2 burpees each
MARY: no time

ANNOUNCEMENTS: hardship hill, one Knox soccer game 6/13

COT: what does it mean when someone says “you have a lot of potential?” What are some things that keep you from reaching your potential? How do we fight our way around those obstacles and start living up to our potential?

Chisled Up

AO: shamrock
Q: Mermaid
PAX: slappy, Squatter, Eliza, Baby Boomer, Mermaid, Anchorman, Flower Pot, LeBling, Crawlspace, Honeydew
FNGs: None
COUNT: 10
WARMUP:
SSH
Cherry Pickers
Plank to Sunners Stretch
Tempo Merks
Tempo Squats
THE THANG:
Mosey to CMU pile
Tabata circuit workout, 50 seconds on, 10 seconds to rotate
Station 1: hammer and chisel CMU’s to clean them up
Station 2: Merkins
Station 3: Squats
Station 4: Lunges
Station 5: BBS
Station 6: Chisel or carry blocks

We cleaned up about 25 blocks and moseyed back to the flag.
MARY:
Pickle Pounders
Heels to Heaven
Pickle Pointers
We did each 10 times, then 9,8,7,6,5,4,3,2,1
followed by some stretching as time expired
ANNOUNCEMENTS:

COT:
We talked about anger, and I shared a personal story about my issues with anger. It was based on a reminder from Borg in this message below.
Borg posted this in the 3rd F channel today, and as someone who has struggled with anger in the past, I thought this as worthy to share here.

Emotion and logic create a spectrum. A man must prepare for his anger by knowing that the more emotional he is, the less likely it is that he is thinking logically. That is a fact. A man who accepts that fact is better able to push aside the emotion (which is difficult, but entirely his choice from within himself) and listen to hard words (from outside of who he is) even when he is really pissed off. The Bible shares some “wisdom without ideological borders” on this: The verse from James, below, speaks for itself. I would guess that we all can look back on a time we can’t fix where we let our anger do the walking and the results were not good.
“You must all be quick to listen, slow to speak, and slow to get angry.” James 1:19
For the verse below, if you don’t believe in sin, listen to the ancients, who I used to sit with at the city gates. They would tell me,
“When you are angry, do not be a jackass.” (They knew me so well.)
The Bible phrases it differently.
“In your anger do not sin.” Ephesians 4:26
Simple to write, but not easy to execute well. That is one reason we do hard things together, so we get better together.