F3 Knoxville

Tag: (Binks) Caleb McDaniel

F3RoCo Starfish

AO: rampart
Q: Skeletor , Outnumbered, Feeny, Wingman, Lucille (Austin Williams), Piston
PAX: Wingman, Stetson (Cayden Emory), Steam, Spielberg, Sparkler, Porthole, Piston, Pele (Jon Lindberg), Outnumbered, OnStar, OBrother, Mo Rocka (Joshua Miller), McFly, Mathlete, Lucille (Austin Williams), Lilydipper, KickFlip, Icey Hot, GoDaddy (Zack Williamson), Ghost Flag (F3Knoxville), Feeny, CRISPR, Butterknife, BTU, Brick, Biohack, Airborne (Chase Perkins), (Binks) Caleb McDaniel
FNGs: None
COUNT: 39
WARMUP: covered by Feeny
THE THANG: 4 way split rainy day Q by outnumbered, Wingman, Lucille, and Piston
MARY: 10 Hindu Merkins
ANNOUNCEMENTS: F3RoCo is open for business
COT: Be present! Not only physically but mentally. This is something I struggle with. Follow through with your commitments to not only be physically present where you are, but be there mentally as well.

Ephesians 5:15-16
15 Look carefully then how you walk, not as unwise but as wise, 16 making the best use of the time, because the days are evil.

I consistently find myself in another world in my own head thinking about the things that need to be done. My wife and son deserve my mental presence. Consciously make an effort to be there with them, listening to what your loved ones have to say. Set aside the burdens of work, the task list for church and F3, to be present with them. Make the headspace to be the man you have been called to be. Be a HIM!

Fitness and Faith Workout

AO: rampart
Q: Mo Rocka (Joshua Miller)
PAX: (Binks) Caleb McDaniel, Skeletor, No Treble, Outnumbered, Porthole, Lucille (Austin Williams), Feeny, Mo Rocka (Joshua Miller)
FNGs: None
COUNT: 8
WARMUP: a page out of Piston’s book. 20 SSH, 1 burpee, 5 tempo merkins, 1 burpee, 10 tempo squats, 1 burpee, Knoxville Cherry Pickers, Willy Mays Hays, Shoulder Burn, 3 burpees.
THE THANG: 4 locations are setup with questions relating to The Bible, stations 1-3 have 3 questions each, station 4 has 5 questions. Questions ramp up in difficulty as we progress, restarting at each station. Each question has 2 answer choices. If you choose the wrong answer, the workout you get will be more difficult. Indian run to station 1, Mosey to the rest. Complete the questions before moving to the next station.
MARY: Went in a circle, each PAX got one chance to call out a workout
ANNOUNCEMENTS: F3 RoCo Convergence and Starfish at 7 AM at Rampart. Pre-Ruck at 6, may be cut early to ensure set-up for the Convergence. Christmas Party starting at 6 PM later that same day at Outnumbered’s house. Possible canned food ruck in the making for Christmas.
COT: Regardless of how you performed with the questions regarding The Bible and Christianity in general. You are no less worthy of being called a Christian, Salvation, or The Gospel in general. The Gospel is for everyone. It was given first to the Jews, then to the gentiles. It is for all people, no matter your background, or actions in the past.

7-11v’s

AO: rampart
Q: Wingman
PAX: Spielberg, Lucille (Austin Williams), Skeletor, Outnumbered, Porthole, Feeny, (Binks) Caleb McDaniel, Wingman
FNGs: None
COUNT: 8
WARMUP:
25 SSH, 10 Tempo Merkins, 20 Mtn. Climbers, 10 Squats, 10 Grady Corn, 10 LBAC foreward+ Backward, 15 Leg Lifts, 10 TN Rocking Chairs
THE THANG:
similar to 11s but 7s instead.
round 1 is derkins + Dips with a run around the fountain after each set.
mosey to the playground. Round 2 is big bois and starfish crunches with crab walk in between. Mosey to the stage for Round 3. Box Jumps/Step ups lunge to the other side then twinkle toe squats. RTB
MARY:
Sherry, curse pirthole for 2 minutes of Samson Holds. we also peeped a Creeper!!!
ANNOUNCEMENTS:
Official lunch of Slumberyard AO. Pizza ruck on Saturday. Mt. LeConte hike in October.
COT:
In the same way, let your light shine before others, that they may see your good deeds and glorify your Father in heaven.
Matthew 5:16 NIV

Let us continue being a light to the community through F3. Let us shine the light on the path to the almighty and be beacons in these communities we plant in to continue to serve the men around us.

Slay the Kraken

AO: rampart
Q: Skeletor (Tyson Canup)
PAX: Piston (Ralton Emory), (Binks) Caleb McDaniel, Feeny (Josh Banken), Porthole, Medicine woman
FNGs: 1 Medicine woman
COUNT: 6
WARMUP: SSH
Tempo merk
Tempo squat
Chat cherry pickers
Lbac
Rlbac
Moroccan night clubs
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Gross!

AO: rampart
Q: Wingman (Maverick Gregory)
PAX: Outnumbered (Daniel Hildebrandt), (Binks) Caleb McDaniel, Wingman (Maverick Gregory), Gloria
FNGs: None
COUNT: 4
10 SSH
10 Tempo Squats
10 Willie Mays Hayes
6 Cherry Pickers
100 blades + Samson
10 LBAC (Foreward+Backward)

Gross 12 Excercises 12 Reps PAX choose

Burpees, Diamond Merkins, TN rocking Chairs, Lay down Pull-Ups, One arm rows, dips, step ups, mosey, monkey humpers, lunges, big boys, burpees

Love is patient and kind; lately I’ve been struggling with finding patience for my children. But if we look back at Jesus, his first reaction was always love. No matter what he may have been going through he was always patient and showed love before anything.