F3 Knoxville

[karns-otb] The 600

AO: karns-otb
Q: Smoked Pickle
PAX: Commission, Leland Robbins (Geiger), Neon, Sawdust, Voodoo, Smoked Pickle
FNGs: None
COUNT: 6

WARMUP: Side straddle hops x 25 in cadence, cherry pickers x 25 in cadence, Michael Phelps
THE THANG: The 600! Station 1- Lunges Right Leg x 25, Pike Merkins x 25. Station 2- Sumo Squats x 25, Merkins x 25. Station 3- Iron Mikes x 25, Chuck Norris Merkins x 25. Station 4- Alternating Side Squats x 25, Diamond Merkins x 25. Station 5- Lunges Left Leg x 25, Merkin Pulses x 25. Station 6- Squat Pulses x 25, Stagger Merkins x 25. x2!
MARY:
ANNOUNCEMENTS:
COT: He Saves Us

Tuesdays with Eliza

AO: shamruck
Q: Eliza
PAX: Glamper, Commission, Eliza, Fabio (Joe Hamilton), KickFlip, Mailbox, Mermaid, The Situation, I-Beam
FNGs: None
COUNT: 9

THE THANG: Rucked through Gulf Park to CAK and back down Sherril Blvd over to Dutchtown and back
COT: Lean on your F3 brothers and share the hard stuff with them. Be open with your struggles and be willing to listen and help in return.

Be a light

AO: juco
Q: Trash Panda (JUCO)
PAX: Guardrail, Love Shaq, Commission, Waffles, Fetch, Wanderer, Dart Gun, Trash Panda (JUCO), Butterknife
FNGs: None
COUNT: 9

WARMUP:
– SSH x 20
– Windmill x 10
– TN rocking horse x 10
– Cherry pickers x 6
– 30 sec on own
THE THANG:
Mosey to open square with short wall, do rep and then run lap
– step ups x 16
– dips x 15
– Heels to heaven x 15

Mosey to coupon pile and partner up

Below x 46 with partner, one goes up steps and 4 pull-ups or 6 push ups
CMU OHP
CMU Squats
CMU Rows
BBS
CMU curls
Lunges
Derkins
LBCs
CMU Triceps
CMU Thrusters
Blockees

Mosey to flag

MARY:
Dealer choice around circle
ANNOUNCEMENTS:
COT:
Dwight Eisenhower-34th president from 1953-1961. The article I read talked about how the 1950s were a time of extraordinary religious revival: Church membership rose from 49 percent of Americans in 1940 to 69 percent in 1960. As a reference that number has dropped to 46% in 2022. And President Dwight D. Eisenhower—along with Billy Graham—played an important part in encouraging this spiritual devotion. In fact, Eisenhower played a very personal role in popularizing religious faith in America.
 
On February 1, 1953, just 10 days after his inauguration, Eisenhower was baptized and remains the only president ever to have been baptized while in office, and his work to link faith and American identity has influenced political debate in the country for half a century since.
 
Though the baptism ceremony itself was private, Eisenhower made every effort to place faith at the center of national life during his years in office. He began his inaugural address with a short prayer that he had written himself. His Cabinet meetings began with a moment of silent prayer. He initiated the National Prayer Breakfast, and welcomed Rev. Billy Graham into the White House as a spiritual adviser. He heartily approved when, in 1954, Congress inserted “under God” into the Pledge of Allegiance and later made “In God We Trust” the official motto of the United States, even placing these words on the paper currency. He also introduced the Nation’s first regular stamp bearing a religious significance with the inscription “In God We Trust”.
 
Why so much religiosity? Eisenhower believed religious faith was the single most important distinction between American freedom and Communist oppression.
 
One quote of his from the article was “America’s problems might be easier to solve, if every American would dwell more upon the simple virtues: integrity, courage, self-confidence, and an unshakeable belief in his Bible.” 
 
While we don’t have the nationwide influence of Eisenhower, we can and should have those same virtues and influence those around us. I felt Matthew 5: 14-16 are applicable verses. “You are the light of the world. A city situated on a hill cannot be hidden. No one lights a lamp and puts it under a basket, but rather on a lampstand, and it gives light for all who are in the house. In the same way, let your light shine before others, so that they may see your good works and give glory to your Father in heaven.”

You vs You

AO: shamrock
Q: KickFlip
PAX: Mermaid, Anchorman, Voodoo, Curveball, Snaggletooth (Elijah Tafao), Commission, Stitch, KickFlip
FNGs: None
COUNT: 8
WARMUP: RFTS/LIH, Up/Down Dogg, shoulder taps, run on the football field.

THE THANG: Partner up. max merkins in 1 min. max BBS in 1 min. Record scores. 2-mile run. Record times.

MARY: Mountain climbers, big booties (or something like that – it was Anchorman’s call).

ANNOUNCEMENTS:
COT: To be a HIM, F3 promotes the idea of “Living Third”. Live for God first, family second, and self third. It seems a paradox, but one of the best ways you can love your family is to serve them second – and put God and your faith first. A selfless and sacrificial love for your family comes from a 1) pure heart, 2) good conscience, and 3) sincere faith (1 Tim 1:5). Seek those things first – and then you will be able to serve and love your family out of abundance. Putting your family second to God – prioritizing your faith and heart and virtue – is loving your family BETTER than putting them first.

Prayers for Eliza’s wife, Megan – for Anchorman’s travel – for Mermaid’s friend, Adam.

Jumpin’ Juc 93

AO: juco
Q: Noodles
PAX: Booster, Mailbox, 5K, Butterknife, Wanderer, Guardrail, Data, Love Shaq, Commission, Trash Panda, None
FNGs: 1 None
COUNT: 11
WARMUP: SSH, Bend & Reach, Windmill, 8 Ct. Merkin, Shoulder Circles, etc.
THE THANG: Partner Workout

Bottom of Juco: 50 total jumping lunges, partner holds brick overhead (switch back and forth until 50 complete)

Half Way Up: 3 Rounds – 8 Blockees, 10 Burpees

Top of Juco: 3 Rounds – 14 Thrusters, 11 Burpees

Half Way Down: 3 Rounds – 8 Blockees, 10 Burpees (DNF)

Bottom: 43 jump lunges, hold brick overhead (DNF)

MARY:
ANNOUNCEMENTS:
COT: Honoring Data’s Dad, who lived to be 93 years old. We reflected on what our legacy as Dad’s can be. The 4 Ps:

– Pursuing Dads: we pursue our children’s hearts. Like Jesus pursued us in our sin, we have an example of the lengths God the Father went to pursue us.
– Present Dads: We are present emotionally, spiritually, mentally, and physically. We connect with our kids.
– Providing Dads: We provide space for our kids to be known and loved; we also provide financially.
– Protecting Dads: We protect our kids from the lies of this world as we point them to Jesus, we also protect them from unsafe people.

May we endeavor to prioritize our children and families as Data’s Dad did – retiring from his sales position to be spend more time with his kids!