F3 Knoxville

Tag: Dart Gun

JUCO Ultimate Beatdown

AO: juco
Q: Wanderer
PAX: Dart Gun, Pelican, Guardrail, Windex, Fetch, Data
FNGs: None
COUNT: 7
WARMUP:
– Tempo Merkins
– Tempo Squats
– SSH
– Cherry Pickers
– LBAC forward/backward
Mosey to field… :flying_disc:

THE THANG:
Ultimate Frisbee
Every turnover Q announced 10 of:
– Merkins
– Squats
– Plank Jacks
– BBS
Every score scoring team chose 20 of:
– Burpees
– Hand Release Merkins
– Jump Squats
– LBC
Half time plank ring of fire. Each PAX counted to 10.

MARY:
– Imperial walkers
– Hillbilly Walkers
– Freddie Mercuries
– Supermans to time

ANNOUNCEMENTS:
Pelican VQ Wednesday

COT:

Continuing my theme of treasure from last Q.
“Matt 6:20-21
20. But store up for yourselves treasures in heaven, where moths and vermin do not destroy, and where thieves do not break in and steal. “”21 “”For where your treasure is, there your heart will be also.”
These verse is one of several in this section about focus. What are you focused on? Where your treasure and focus are is where your heart is. This challenge is to make sure your focus is in the right place. Nothing wrong with things of this world but they can so easily become the center of your attention.

Cardinal VQ Workout @ JUCO – RIP

AO: juco
Q: Mailbox
PAX: Mathlete, Ike, Data, Wanderer, Pelican, Butterknife, Dart Gun, Erector, Guardrail, Lt. Dan, Mailbox, Windex
FNGs: None
COUNT: 12
Performed Cardinals VQ workout

Spoke to the man Cardinal was, the community that f3 is and making the most of today as tomorrow isn’t promised.

Psalm 118:24

This is the day that the Lord has made; let us rejoice and be glad in it.

BOSU : Both Sides UP : Bowl 🥣 of Soup

AO: juco
Q: Butterknife
PAX: Wanderer, Windex, Chuck Munsey, Butterknife, Dart Gun, Erector, Love Shaq, Mailbox, Fetch, Ike
FNGs: None
COUNT: 10
WARMUP:
SSH
Windmills
Motivators
Tempo Squats
Bear :bear: Crawl in Hi FivesCrawl Bear :bear: out
Cherry :cherries: Pickers
Downward and Upward facing :dog:

THE THANG:
2 lines w/ person in front falling off for 2 burpees to big parking lot

Fun with BOSU
Each person rotates through 10 Merkins, 10 Squats, and 20 crunches while the rest of us do line drills.
Line drills: Jumping back and forth over a line. Jumping side to side, Walking Lunges, Side Shuffles, Karaokes, Bear :bear: Crawls, Merkins, Crab :crab: Walks, Duck :duck: Walks, and mosey’s.

Stop for CORE exercises:
Flutter kicks x20
Pendulums x20
Side crunch x10
J-Los x 10
Side crunch x10
Hello Dolly’s x20

1 line person in front falls off for 2 burpees to sophomore hill for Four Corners.

10 Burpees
Bernie up the hill
5 Pull Ups
20 Squats
10 Burpees
Rinse and Repeat x 2

MARY:

ANNOUNCEMENTS:
Smokies Convergence this weekend

COT:
At church we were encouraged to do a Personal Growth Plan and choose a word for the year. My church chose Power. It’s tied to Acts 1:8.

“But you will receive power when the Holy Spirit comes upon you. And you will be my witnesses, telling people about me everywhere—in Jerusalem, throughout Judea, in Samaria, and to the ends of the earth.”” Acts of the Apostles‬ ‭1‬:‭8‬ ‭NLT‬‬

Live in POWER in 2025
P – Prayer
O – Obedient
W – Worship
E – Evangelism
R – Rest

Let me know if you want me to send you the growth plan.

I saw Mailbox’s word is Intentional. I love it!
I chose Presence: the state or fact of existing, occurring, or being present in a place or thing.

I encourage you to choose a word. Pray over it, Google Bible verses tied to the word, etc. I’ve found several verses and I’m trying to nail down the one I want to go with.

Let us know what word you choose:
Possible words:
Warrior
Champion
Love
Perceiver
Empowered
Happy
Elevate
Breakthrough
Prepared
Presence

Time is Limited

AO: juco
Q: Erector
PAX: Booster, Dart Gun, Butterknife, Mailbox, Love Shaq, Lt. Dan, Windex, Guardrail, Erector
FNGs: None
COUNT: 9
WARMUP: 15 SSH, 15 mountain climbers, 10 tempo merkins, 15 Moroccan night club, 5 cherry pickers, 15 tempo squats

THE THANG:
Mosey to Sophomore Hill. Do 25 merkins at the bottom, run to the top, and do 25 (2-ct) flutter kicks. Repeat 3 times. Mosey to the coupon pile and grab your favorite. Do 25 goblet squats, run up the steps, and do 5 pull-ups. Repeat 3 times. Then, do 25 curls and 25 OHPs. Mosey to the courtyard and stop at the brick benches. Do 26 step ups, run around the courtyard, do 25 (2-ct) Freddy Mercury, and run around the courtyard again. Repeat 3 times. Mosey back to the flag.

MARY: 20 big boys

ANNOUNCEMENTS: Polar plunge on New Year’s

COT:
In considering resolutions for the new year, there are many noble things that we can resolve to do better. Time management is one of those things. There can be a lot said about time. King Solomon said there is a time for everything (Ecclesiastes 3). We often hear the phrase “time is money” because our time is valuable. What I wanted to share today is that our time is limited. I was thinking about how much time we spend doing the various things in our lives. How much time do we spend working, exercising, teaching, playing, praying, and worshipping? All of these are good things to spend our time on. We must work to take care of our families. We should exercise to take care of the bodies we are blessed with. We must teach our children how to live. We need time to relax and have fun. We need time in prayer to God. We need time to worship God and encourage each other when we gather together. However, do we spend any of our time on fruitless things? Do we waste our time in front of screens? Do we waste extra time at the office when it could wait until tomorrow? Do we spend too much time being lazy on the weekends? James 4:14 impresses on us that our life is as a vapor that only appears for a little while.
James 4:13-17 NASB1995
[13] Come now, you who say, “Today or tomorrow we will go to such and such a city, and spend a year there and engage in business and make a profit.” [14] Yet you do not know what your life will be like tomorrow. You are just a vapor that appears for a little while and then vanishes away. [15] Instead, you ought to say, “If the Lord wills, we will live and also do this or that.” [16] But as it is, you boast in your arrogance; all such boasting is evil. [17] Therefore, to one who knows the right thing to do and does not do it, to him it is sin.”
We need to be mindful of how we spend our time because we don’t have an endless supply.

Rise Above This Christmas

AO: juco
Q: Guardrail
PAX: Windex, Mailbox, Butterknife, Ike, Pelican, Booster, Dart Gun, Love Shaq
FNGs: None
COUNT: 9
WARMUP: High knees, Butt Kickers, Reach for the stars and let it hang, tempo merkins and bear crawl to center

THE THANG: Mosey to wall by Haslam for dips while partner did a burpee at the bottom of the stairs.
Then “Dora Scout” where one runs out to the next light pole while the partner did the excercies. Then both run to the scouted pole, while the other guy checks out and comes back, repeat.
Collectively 100 merkins, 200 Squats and 300 Big boys.
MARY: Spicy Dragon, Cross over Mountain climbers, Flutter kicks, pickle pointers and freddy.

ANNOUNCEMENTS:
Merry Christmas. Windex is open to meet Christmas morning and may do a virtual option for those of us traveling
COT:
I love the word Preeminent: meaning first, of greatest importance: Rise above. Stand out in importance.
We all agreed we want Jesus Christ to be preeminent in Christmas.
Challenge: Partner up (keep your partner from this morning) and set a plan of how you are going to do it. Then follow up after Christmas and how did it go.
Get a phone number and set a plan to connect.
Merry Christmas!