F3 Knoxville

Baby Killers

AO: shamrock
Q: KickFlip (David Greer)
PAX: Apple Bottom, Toretto (Larry Seufert), Jardet (Tyler Hill), Oscar Meyer (Brett Harris), Nacho Libre (Donnie Floyd), Free Fall (Justin Whitaker), Great White (Grant Goodwin), slappy (Nathan Evers), LeBling (Chris LeClair), Stitch (Brad Ware), Eliza (Kevin Parrott), Commission (Adam Wilson), Base Salary, Crawlspace (Nick Toth), Anchorman – Daniel Callis, Voodoo (Eric A), Mermaid (Bradley Roberts), Betty (Tyler Alexander), KickFlip (David Greer)
FNGs: None
COUNT: 19
WARMUP:
LBAC F/B
SSH
Imperial Walkers
Shoulder Taps
Mountain Climbers
Plank Jacks
Up/Down dog while I demo a few exercises

THE THANG:
13 reps of each exercise (all 4 count)
SSH
Imperial Walkers
Shoulder Taps
Mountain Climbers
Plank Jacks
800-meter run
85 reps of each exercise (8 burpees after each completed exercise)
Hand Release Merkins
(8 burpees)
Big Boy Sit-ups
(8 burpees)
Goblet Squats
(8 burpees)
Dips
(8 burpees)
Overhead Press
(8 burpees)
4 count flutter kicks
(8 burpees)
KB Swings
(8 burpees)
800-meter run

MARY: NOPE!

ANNOUNCEMENTS: None provided

COT:
Look for the little triggers in your life – little temptations and sins that could grow up to ruin you. Little lust grows up to be adultery. Little indulgence grows up to be addiction. Little anger grows up to be rage. Each of those baby sins – when they are fully grown, can RUIN you. It is far easier to kill something in its infancy, than to try and kill it when it is mature. KILL those things while they are tiny. “…watch out, because sin is crouching at the door, ready to pounce on you! You must master it before it masters you.” (Genesis 4:7). You have tens of men at Shamrock who would be honored to walk that path with you and can do so confidentially, if needed. Reach out for help and accountability!

Defeating a stacked deck

AO: shamrock
Q: Base Salary
PAX: Finish Him (Chris Templeton), Base Salary, Jardet (Tyler Hill), Betty (Tyler Alexander), Commission (Adam Wilson), Curveball P (Dave Purcell), Dumpster Dive, Eliza (Kevin Parrott), Honeydew (Jason Childers), Oscar Meyer (Brett Harris), Skidmark (Brad Coulter), slappy (Nathan Evers), Voodoo (Eric A), Waxjob (Josh Brady), Apple Bottom, Great White (Grant Goodwin), LeBling (Chris LeClair), Curry (Steve Coy), Stitch (Brad Ware), The Situation (Carl Helstrom), Twitch, Coal miner, nacho libre
FNGs: 2 Coal miner, nacho libre
COUNT: 23
WARMUP:
SSH x 10
Tie fighters x 10
Hip rolls x 5
Neck rolls x5
Windmills x 10
Cherry pickers x 4

THE THANG:
To the football field. Each Pax got a card from the F3 workout deck with the remainder of the deck being chance cards. Starting at the goal line, do the exercise on the card for the reps + yard line. Then mosey to the opposite side (Bernie to get back). Goal line ->goal line -> opposite 10 -> 10-> etc until the 50 (15 second stargazer) then work back out to the goal lines.
MARY: back at the flag continued drawing from the deck doing exercise at dictated reps

ANNOUNCEMENTS:
Prayers : Freefall’s mother, Guardrail looking for a new employment opportunity, son of Cardinal adapting to a new school and the still recent losses of father and grandfather, curveball’s father is having cataract surgery.

COT: There is no pride in struggling alone.
There was a town that had a large storm on the way. It was expected to produce mass flooding. News alerts for the area urged residents to evacuate. One man however choose to stay and putting his faith in God saying ‘I know the Lord will take care of me.’ The storm arrives and floods began while emergency crews swept the town and urged him to evacuate, but he stayed and said ‘I know the Lord will take care of me.’ As the town began was flooding he retreated to his upstairs and a boat came up to rescue him. He again said ‘I know that the Lord will take care of me.’ The flood waters continued to rise and the man was sitting on his roof. A helicopter comes by and begs the man leave, but he just says ‘I know the Lord will take care of me.’ Eventually the flood rises and the man perishes. The man asks God why didn’t you protect me when I put all my faith in you until death?! God replied ‘I gave you news alerts and emergency crews, I sent a boat and a helicopter, why didn’t you accept the help I provided?’
We sometimes want our answers to feel miraculous or to happen how we want them, when the real help we need is found in much more ordinary ways. We need to humble ourselves to the Lord and ask for help, but also have open eyes in the ways he provides for us.
This group is a great example of what the Lord has provided to us when we are in need. Do not struggle alone, let the group know when you are having a tough time, so that we can serve and help you through.

Defeating a stacked deck

AO: shamrock
Q: Base Salary
PAX: Finish Him (Chris Templeton), Base Salary, Jardet (Tyler Hill), Betty (Tyler Alexander), Commission (Adam Wilson), Curveball P (Dave Purcell), Dumpster Dive, Eliza (Kevin Parrott), Honeydew (Jason Childers), Oscar Meyer (Brett Harris), Skidmark (Brad Coulter), slappy (Nathan Evers), Voodoo (Eric A), Waxjob (Josh Brady), Apple Bottom, Great White (Grant Goodwin), LeBling (Chris LeClair), Curry (Steve Coy), Stitch (Brad Ware), The Situation (Carl Helstrom), Twitch, Coal miner, nacho libre
FNGs: 2 Coal miner, nacho libre
COUNT: 23
WARMUP:
SSH x 10
Tie fighters x 10
Hip rolls x 5
Neck rolls x5
Windmills x 10
Cherry pickers x 4

THE THANG:
To the football field. Each Pax got a card from the F3 workout deck with the remainder of the deck being chance cards. Starting at the goal line, do the exercise on the card for the reps + yard line. Then mosey to the opposite side (Bernie to get back). Goal line ->goal line -> opposite 10 -> 10-> etc until the 50 (15 second stargazer) then work back out to the goal lines.
MARY: back at the flag continued drawing from the deck doing exercise at dictated reps

ANNOUNCEMENTS:
Prayers : Freefall’s mother, Guardrail looking for a new employment opportunity, son of Cardinal adapting to a new school and the still recent losses of father and grandfather, curveball’s father is having cataract surgery.

COT: There is no pride in struggling alone.
There was a town that had a large storm on the way. It was expected to produce mass flooding. News alerts for the area urged residents to evacuate. One man however choose to stay and putting his faith in God saying ‘I know the Lord will take care of me.’ The storm arrives and floods began while emergency crews swept the town and urged him to evacuate, but he stayed and said ‘I know the Lord will take care of me.’ As the town began was flooding he retreated to his upstairs and a boat came up to rescue him. He again said ‘I know that the Lord will take care of me.’ The flood waters continued to rise and the man was sitting on his roof. A helicopter comes by and begs the man leave, but he just says ‘I know the Lord will take care of me.’ Eventually the flood rises and the man perishes. The man asks God why didn’t you protect me when I put all my faith in you until death?! God replied ‘I gave you news alerts and emergency crews, I sent a boat and a helicopter, why didn’t you accept the help I provided?’
We sometimes want our answers to feel miraculous or to happen how we want them, when the real help we need is found in much more ordinary ways. We need to humble ourselves to the Lord and ask for help, but also have open eyes in the ways he provides for us.
This group is a great example of what the Lord has provided to us when we are in need. Do not struggle alone, let the group know when you are having a tough time, so that we can serve and help you through.

Defeating a stacked deck

AO: shamrock
Q: Base Salary
PAX: Finish Him (Chris Templeton), Base Salary, Jardet (Tyler Hill), Betty (Tyler Alexander), Commission (Adam Wilson), Curveball P (Dave Purcell), Dumpster Dive, Eliza (Kevin Parrott), Honeydew (Jason Childers), Oscar Meyer (Brett Harris), Skidmark (Brad Coulter), slappy (Nathan Evers), Voodoo (Eric A), Waxjob (Josh Brady), Apple Bottom, Great White (Grant Goodwin), LeBling (Chris LeClair), Curry (Steve Coy), Stitch (Brad Ware), The Situation (Carl Helstrom), Twitch, Coal miner, nacho libre
FNGs: 2 Coal miner, nacho libre
COUNT: 23
WARMUP:
SSH x 10
Tie fighters x 10
Hip rolls x 5
Neck rolls x5
Windmills x 10
Cherry pickers x 4

THE THANG:
To the football field. Each Pax got a card from the F3 workout deck with the remainder of the deck being chance cards. Starting at the goal line, do the exercise on the card for the reps + yard line. Then mosey to the opposite side (Bernie to get back). Goal line ->goal line -> opposite 10 -> 10-> etc until the 50 (15 second stargazer) then work back out to the goal lines.
MARY: back at the flag continued drawing from the deck doing exercise at dictated reps

ANNOUNCEMENTS:
Prayers : Freefall’s mother, Guardrail looking for a new employment opportunity, son of Cardinal adapting to a new school and the still recent losses of father and grandfather, curveball’s father is having cataract surgery.

COT: There is no pride in struggling alone.
There was a town that had a large storm on the way. It was expected to produce mass flooding. News alerts for the area urged residents to evacuate. One man however choose to stay and putting his faith in God saying ‘I know the Lord will take care of me.’ The storm arrives and floods began while emergency crews swept the town and urged him to evacuate, but he stayed and said ‘I know the Lord will take care of me.’ As the town began was flooding he retreated to his upstairs and a boat came up to rescue him. He again said ‘I know that the Lord will take care of me.’ The flood waters continued to rise and the man was sitting on his roof. A helicopter comes by and begs the man leave, but he just says ‘I know the Lord will take care of me.’ Eventually the flood rises and the man perishes. The man asks God why didn’t you protect me when I put all my faith in you until death?! God replied ‘I gave you news alerts and emergency crews, I sent a boat and a helicopter, why didn’t you accept the help I provided?’
We sometimes want our answers to feel miraculous or to happen how we want them, when the real help we need is found in much more ordinary ways. We need to humble ourselves to the Lord and ask for help, but also have open eyes in the ways he provides for us.
This group is a great example of what the Lord has provided to us when we are in need. Do not struggle alone, let the group know when you are having a tough time, so that we can serve and help you through.