F3 Knoxville

[juco-rush] Hill Play

AO: juco-rush
Q: Butterknife
PAX: Jonathan Woodall (GUMP), Double Coat, Tooth Fairy, Cheap Ride, Wanderer, Trash Panda (JUCO), Full Tank, Erector, Butterknife
FNGs: None
COUNT: 9
WARMUP: 1 up

THE THANG:
Fartlek style workout 30/60/90 seconds on w/ equal recovery x 5.

Recover back to campus.

MARY:

ANNOUNCEMENTS:

COT: see juco

Humble Rocks (squats)

AO: juco
Q: Guardrail
PAX: Booster, Archie, Starlink, Mailbox, Butterknife, Windex, Love Shaq, Fetch
FNGs: None
COUNT: 9
WARMUP: High needs, butt kickers, pitifully lead demotiviators, Tempo merkins, Harry Rockets

THE THANG: Rock paper scissors to get across the big lot, F3 style: Squat, Burpee, Star jump. Winner advances to the next line. Last man at the back bear crawls to the next opponent.

4 corners with 35,30,25 and 20 (goal was 100, but the Q didn’t know how to math) OHP& curls at corner 1, Merkins & Squats at corner 2, 4ct Mountain climbers at corner 3, choose your own core exercise at 4.

ANNOUNCEMENTS: Sign up for Escape from Haw Ridge

COT: All these things my hand has made, and so all these things came to be, declares the Lord. But this is the one to whom I will look: he who is humble and contrite in spirit and trembles at my word. Isaiah 66:2 ESV

– F3 focus on leadership
– But not just to lead or be great
– But to do Great things for God
– To fail at that: Think of yourself more highly than you ought
Read King Uzziah. Great for God, but “he was strong, he grew proud, to his destruction.”
– To be useful for God, have a humble heart
– Don’t think less of yourself, think of yourself less; think of others more.
– Be a great Friend: Be a 2AM friend. Be a better friend and get more of them as we age.

Thor’s Mighty Hammer

AO: juco
Q: Butterknife
PAX: Aspen, Starlink, Windex, Guardrail, Archie, Wanderer, Butterknife, Pelican
FNGs: None
COUNT: 8
WARMUP:
SSH x20
Windmills x6
Bear crawl in for high fives Crawl bear out for a burpee x 3
Tempo Squats x 10
Cherry :cherries: Pickers

THE THANG:
Mosey to Tomo
One person doing 10 sledgehammer swings the entire workout

Exercises at the bottom and top of the stairs

At the bottom:
Merkins x10
Iron Mikes x10
Burpees x10
Squats x10
Mountain Climbers x10 4 ct
Monkey Humpers x10

Run stairs do the core exercise

At the top:
Flutter kicks x20
Scissor Kicks x20
American hammers x20
Heels to heaven x20
Dead bug x20
Crunchy frogs 🐸 x20

Run around the parking lot to the bottom and advance to the next exercise.

Mosey back to the flag.

MARY:
High knees, butt kickers, karaoke x2

ANNOUNCEMENTS:
Haw Ridge 3/28

COT:
Helpful tool or distraction. How do you use your phone?

“This is my command—be strong and courageous! Do not be afraid or discouraged. For the Lord your God is with you wherever you go.””
‭‭Joshua‬ ‭1‬:‭9‬ ‭NLT‬‬

[juco-rush] 123212321s

AO: juco-rush
Q: Butterknife
PAX: Jonathan Woodall (GUMP), Erector, Trash Panda (JUCO), Tooth Fairy, Double Coat, Zippy, Butterknife
FNGs: None
COUNT: 7
WARMUP:
Run to Cherahala (about 1 mile)

THE THANG:
tel:123212321
1 minute on with equal recovery
2 minutes on with equal recovery
3 minutes on with equal recovery
Etc…
1 mile ish cool down

MARY:

ANNOUNCEMENTS:
Escape Haw Ridge 3/28

COT:
“Jesus didn’t come to earth just to get you to heaven.

Forgiveness of sins is just the beginning.

The good news of Jesus is to walk in His power on earth.

God picks people like you and me, flawed people to do His good deeds. We have to remember this phrase, “It’s not about me!!” Be a light in dark places.” – Pastor Rachel Stevens

It’s a great reminder that faith isn’t just about the destination but also about the journey—living out God’s purpose, being His hands and feet, and bringing His love into the world. Walking in His power means stepping out in faith, serving others, and being a light wherever we go.

“For we are God’s masterpiece. He has created us anew in Christ Jesus, so we can do the good things he planned for us long ago.” ‭‭Ephesians‬ ‭2‬:‭10‬

A workout done at Fountainhead

AO: juco
Q: Ike
PAX: Butterknife, Ike, Love Shaq, Windex, Guardrail, Erector, Dartgun, Data, Lt. Dan, Starling
FNGs: 1 Starling
COUNT: Ten
WARMUP: Side straddle hop, Flutter kicks
Individual stretching

THE THANG:Do first set, then shuttle run with three lengths, then do first and second sets, shuttle run, and keep adding a set, with a shuttle run between each group.
10 Burpees
25 Merkins
50 Lunges
75 Flutter Kicks
100 Big Boy Sit-ups
150 Squats
Then moseyed back rotating among the group to lead an exercise of their choice

MARY:

ANNOUNCEMENTS: Escape from Haw Ridge 28 March

COT: Variation on The lonely ember sermon
storiesforpreaching.com.au/sermonillustrations/church/the-lonely-ember/
Pointed out that we have multiple fires (church, family,F3, etc) and in each case there are things we can do on our own and those that we need the fire to complete