F3 Knoxville

Tag: Archie

Meet The Core-Dashians

AO: juco
Q: Butterknife
PAX: Archie, Guardrail, Man Bun, Fetch, Mailbox, Starlink, Bowser, Wanderer, Butterknife
FNGs: None
COUNT: 9
WARMUP:
SSH
Windmills
Little Baby Arm Circles
Mosey across the parking lot and back
Tempo Merkins
Cherry Pickers

THE THANG:
Go through the exercises in order. Do the first exercise and then run to the other side and do that exercise. Rinse and repeat. We ended up running down and back twice in between to keep warm.

Core:
Dead Bug 8 each side
Side Plank x2 45 secs each side
BBS 20 OYO
Hollow Hold 40 secs
BBS w/ rotation 20 OYO
Freddy Mercury’s 20 in cadence
Flutter Kicks 20 in cadence
Heels to Heaven 20 in cadence
Run to the other side after completing each exercise

20 reps each:
Merkins
Squats
Crabbettes
Shoulder Taps
Lunges
Bear Crawls
Mountain Climbers
Squat Jumps
Run to the other side after completing each exercise
Rinse and repeat.

MARY:
Heels to Heaven

ANNOUNCEMENTS:
Escape Haw Ridge 3/27

COT:
There’s a Jelly Roll song called “Need a Favor”. Here’s the chorus:
“I only talk to God when I need a favor, and I only pray 🙏 when I ain’t got a prayer. So who the hell I am to expect a Savior, oh if I only talk to God when I need a favor? But God, I need a favor. Amen 🙏.” – Jelly Roll
Any of you ever feel this way? I know I have. Waiting until I’m facing adverse times before reaching out to God and asking for help.
I’ve definitely been guilty of thinking I’ve got it all figured out and under control, until I get humbled. If you live long enough, life has a funny way of doing just that.
One thing I know is God is always there for us (for me). Even when we don’t think we need any help. I try to remember to thank God for His blessings in the good and bad times.
I encourage us all to pray and talk to God early and often. Even in the good times!
“Seek the Kingdom of God above all else, and live righteously, and he will give you everything you need.” Matthew‬ ‭6‬:‭33‬ ‭NLT‬‬

Keeping Warm

AO: juco
Q: Mailbox
PAX: Guardrail, Butterknife, Starlink, Bowser, Mailbox, Archie
FNGs: None
COUNT: 6
WARMUP: SSH, Tempo Squats, Tie Fighters, High Knees/Burpees, Rocky Balboas, Hill Sprints

THE THANG:

Quarter Pounder – 25 Merkins, 50 Squats, 75 LBC, 100 Shoulder Taps

Bill Haslam Center – Irkins, Single Leg Squats, BBS

Pond – Mosey looking for duck poop free spots for Merkins – doesn’t exist

Sophomore Hill – Calf Raises and Hill Sprints with Burpees at Top

CMU Pile – Farmer Carry – Irkins

Wall Sit, Hello Dolly and BBS to finish on way back

MARY:

ANNOUNCEMENTS:

COT: Continued discussion on mental health and sharing burdens. Had HIMs break into twos and share heart with one another and pray for one another. Follow Jesus’ example in Garden of Gethsemane. He didn’t go alone when the weight of humanity was on his shoulders. He took his closest disciples to pray with him.

Triple Pyramids

AO: juco
Q: Wanderer
PAX: Bowser, Starlink, TrailMix, Butterknife, Archie, Windex, Squeegee, Guardrail
FNGs: None
COUNT: 9
WARMUP:
– SSH
– harry rockets
– cherry pickers
– marracan night clubs
– tempo squats
– grady corns

THE THANG:
mosy to triangle lot that we never use for the first pyramid.
Pyramid 1
1. 10 Merkins
2. 20 Squats
3. 30 futter kicks
Start with 1 and run a lap around the pyramid
repeat with 1 and 2 and then run a lap
finally do all 3 and a lap.

Mosey to court yard for…
Pyramid 2:
1. 30 crunches
2. 20 diamond merkins
3. 10 step ups
Same deal, start with 1, run a lap around the court yard.
Then 1,2 and a lap.
Finally 1,2,3 and a lap.

Mosey to big lot for …
Pyramid 3:
1. 10 lunges
2. 20 hello dolly
3. 30 wide merkins
You know it by now. 1 then 1,2 then 1,2,3 with a lap between.
This time we’ll need to step it down also with a 1,2 and then 1 at the end.

Find a guardrail to do some dips on the way to the flag.

MARY:

Finish with Imperial walkers to time.

COT:

Yesterday was the start of advent.
Advent is a time to prepare for Christmas but also a time to reflect on the coming of Christ to earth. We’re actually between 2 advents, the first coming and the second coming.
Start the advent season by preparing not only for his first coming but his second coming.

Rom 13:14 But put on the Lord Jesus Christ, and make no provisions for the flesh, to gratify it’s desires.

Eph 6:11 Put on all of God’s armor so that you will be able to stand firm against all strategies of the devil.

Ladder hill

AO: juco
Q: Wanderer
PAX: Windex, Squeegee, Lt. Dan, Bowser, Starlink, TrailMix, Romeo, Pool Boy (Jacob Thress), Fetch, Love Shaq, Mailbox, Archie, Wheelchair (Jonathan Perelman), Booster, Skinny Pop
FNGs: None
COUNT: 16
WARMUP:
– ssh
– imperial walkers
– Hillbilly walkers
– Little baby arm circles
– cherry pickers

THE THANG:
Hill Pyramid + Hill Suicides

Part 1 – Hill Pyramid
PAX run to the top of the hill, do the exercise, and return to the bottom each round.
• Round 1 – 5 Burpees at top
• Round 2 – 10 Merkins
• Round 3 – 15 Squats
• Round 4 – 20 LBCs
• Round 5 – 15 Squats
• Round 6 – 10 Merkins
• Round 7 – 5 Burpees

Plank for the six.

Part 2 – Hill Suicides
Mark 3 spots going up the hill. Suicides to each mark and back. After each full set, complete:
• 10 Carolina Dry Docks
• 10 Monkey Humpers
• 10 Flutter Kicks (each leg)

Rinse and repeat 2–3 rounds depending on time.
MARY:
A few exercises to round out the time.

ANNOUNCEMENTS:

COT:
Contentment
We’ve recently been studying Philippians.
Philippines 4: 10 – 14
“For I can do everything through Christ, who gives me strength.”
‭‭Philippians‬ ‭4‬:‭13‬ ‭NLT‬‬
bible.com/bible/116/php.4.13.NLT
Often misquoted this is not talking about being able to accomplish the impossible or even difficult. It’s talking about being content with the circumstances God has put you in.
Very challenging to do. Something we can all work on.

Spirit Q

AO: asylum-am
Q: Gibbler
PAX: Matlock (Bill Maddox), Archie, P3, Cat Gut (Mike Davis), Waffle House (Brady Greene), Double Wide, F3 Pluto ( Hugh Nystrom), Gibbler
FNGs: None
COUNT: 8
WARMUP: SSH and toy soldier and butt kickers and squats. We saw Hands and Tropicana but they ran away. Trouble in the neighborhood because Matlock (Bill Maddox)drove separately.

THE THANG: muscle beach for two rounds with a partner. Good mumblechatter.

MARY: flutter kicks

ANNOUNCEMENTS: dad camp

COT: psalm 51