F3 Knoxville

Tag: Archie

Circuit

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AO: juco
Q: Fetch
PAX: Archie, Windex, Starlink, Lt. Dan, Love Shaq, @Median
FNGs: None
COUNT: 12, including Rushers
WARMUP:ssh, little baby arm circles F, little baby arm circles B, Grady corns, cherry pickers, 30sec oyo

THE THANG:
Mosey to back.. circuit workout. 7 stations. Each pax will perform the exercise at each station then rotate with a 2 minute timer. Should be able to complete all 7 stations twice. Stations are jump rope, wrist curls, curls, jump squats, stairs, BBS, Merkins

MARY:

ANNOUNCEMENTS:

COT:Therefore encourage one another and build one another up, just as you are doing.”
‭‭1 Thessalonians‬ ‭5‬:‭11‬ ‭ESV‬‬
bible.com/bible/59/1th.5.11.ESV

So I was reading though the Bible app, and in the New Testament plan I’ve gone through in April, one of the last few days had an encouragement at the end of it with the work Build. That made me think about the common saying that in every interaction, you are with building up or tearing down the relationship. I think parallel to this is the distinction between an abundance mindset vs a scarcity mindset. Abundance is understanding that we have all we need and living a life of gratefulness. Scarcity is based in fear, but it is manifested in thinking we don’t have enough, aren’t enough, those around us are harming us.. it’s a very self centered and dark mindset. Even through the trials we all have from time to time, we are living in abundance, and refocusing our hearts to understanding that can reshape how we interact with those around us daily. When we recognize our own abundance, I think its more natural to build up those around us.
Consider your abundance, and build up someone today.

Put Down Your Phone

AO: asylum-am
Q: Rainbow
PAX: Cinco (Scott McGuire), P3, Waffle House (Brady Greene), Double Wide, Love’s, Archie, Pac-man
FNGs: None
COUNT: 8
WARMUP:
Waited on Cinco (Scott McGuire) and fired off the customary SSH’s (30 on 4ct) some Tie fighters both sides, some Tempo merkins with a bit of a calf stretch incorporated, some slow Windmills, and a jog to the curb for Rocky B’s on both ends of the parking lot.

THE THANG:
Mosey to front of the park for a circuit. 5 stations that consisted of 20 4ct SSH, 20 Merkins, 20 Jump Squats, 20 Dry Docks, and 20 Curls with Rock. Looped the big circle at the front of the park. Ended before a Q fail
MARY: Just enough time to finish 20 dry docks together!

ANNOUNCEMENTS:

COT: Threw out some stats about the amount of time we’re on our phones. I’ve felt convicted lately about this and it’s basically a challenge to put them down and be present and engage more. So do it!

Be Where your feet are…

AO: asylum-am
Q: Gibbler
PAX: P3, Matlock (Bill Maddox), TRC/Crab legs, Hot Tub (John Muller), Bunny, Love’s, Waffle House (Brady Greene), Cat Gut (Mike Davis), Cinco (Scott McGuire), Double Wide, Gibbler, Pac-man, @Newton, @Archie
FNGs: None
COUNT: 14
WARMUP: Rocky Balboa on the curb with super Mario and runs and karaoke in between

THE THANG: mosey to overlook for 25’s with merkins and froggy squats. We worked in toe merkins and crunch frogs too.

3 rounds with a 5 burpee buy in for each round of chain merkins and Bulgarian squats

Cosmo 2 was a no show. No Q fails today and instructions were clear. Houston, we found the problem.

MARY: lots of time on the cloud for stretching and abs

ANNOUNCEMENTS:

COT: be where your feet are

1000 Reps

AO: asylum-am
Q: Cat Gut (Mike Davis)
PAX: Matlock (Bill Maddox), Double Wide, Cinco (Scott McGuire), Gibbler, Waffle House (Brady Greene), Cosmo 2, Kentucky, Hands, P3, Bunny, Cat Gut (Mike Davis), F3 Pluto ( Hugh Nystrom), Pac-man, Archie, Hot Tub, Techmo
FNGs: None
COUNT: 16
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

Chest Burn & Core

AO: juco
Q: Lt. Dan
PAX: Mailbox, Butterknife, Starlink, Guardrail, Fetch, Archie
FNGs: None
COUNT: 7
1. WARM-UP (5 minutes)
All IC (In Cadence):
– Side-Straddle Hops – 25 IC
– Windmills – 15 IC
– Imperial Walkers – 20 IC
– Arm Circles (Forward & Backward) – 10 each
– Slow Merkins – 10 IC
– Jog a lap or 2 minutes of shuttle runs
2. MAIN WORKOUT (32 minutes)
Format: 4 rounds x 8 minutes
Each round includes strength, core, and running.
Rest/modify between rounds as needed.
Round 1 – Chest & Core Primer (Revised)
Merkins – 1 minute
LBCs – 1 minute
Merkins – 1 minute
LBCs – 1 minute
Run – 2 minutes (~400m or shuttles)
Active Recovery (High Knees in Place / Lunges) – 2 minutes
Round 2 – Wide & Flutter
Wide-Arm Merkins – 1 minute
Flutter Kicks (4-count) – 1 minute
Wide-Arm Merkins – 1 minute
Flutter Kicks – 1 minute
Run – 2 minutes
Active Recovery – 2 minutes
F3 Workout Q Sheet – Chest Burn & Core Blast
Round 3 – Diamonds & Big Boys
Diamond Merkins – 1 minute
Big Boy Sit-ups – 1 minute
Diamond Merkins – 1 minute
Big Boy Sit-ups – 1 minute
Run – 2 minutes
Active Recovery – 2 minutes
Round 4 – HR Merkins & Twists
Hand-Release Merkins – 1 minute
American Hammers (4-count) – 1 minute
Hand-Release Merkins – 1 minute
American Hammers – 1 minute
Run – 2 minutes (Try a backward run for intensity)
Active Recovery – 2 minutes
3. CORE FINISHER (5 minutes)
2 rounds (30 seconds each):
– Plank
– Left Side Plank
– Right Side Plank
– Boat Hold (V-sit)
– Low Flutter Kicks (20 count if 4-count IC)

MARY: Ring of fire Merkins, Flutter, Hobo thing, squat

ANNOUNCEMENTS: n/a

COT Word: “Accountable to the Standard”
Men, we live in a world that constantly pushes the idea of autonomy, of doing your own thing, of answering to no one. But in truth, we were never meant to walk alone. The Word of God is clear—real growth, real strength, and real transformation happens when we are accountable to something greater than ourselves, and when we are willing to let other men speak truth into our lives.
Key Point 1: Accountability is Biblical
We often associate accountability with weakness or being policed, but God designed it as a tool for strength and protection.

Proverbs 27:17 – “As iron sharpens iron, so one man sharpens another.”
You don’t sharpen iron by tapping it softly. It takes pressure. Friction. Heat. And so it is with brotherhood. We need brothers willing to call us up—not out—to the standard God has set for us.
Challenge to the PAX:
As we leave this circle today, ask yourself:
– Am I hiding anything in the dark that needs to be brought into the light?
– What am I doing to help sharpen the man to my left and right?
Don’t be a lone ranger. Accountability isn’t weakness—it’s wisdom.
Closing Prayer:
Lord, thank You for the men around us. Give us the courage to be honest, the humility to be corrected, and the strength to walk in integrity. Teach us to be accountable to You first, and then to one another as brothers. Sharpen us. Strengthen us. Use us. In Jesus’ name, Amen.