F3 Knoxville

Tag: Dart Gun (Todd Mulder)

51st Birthday Q

AO: juco
Q: 5K (Derren Burrell)
PAX: Borg (Mark McKeever), Fetch (Joel Moran), Wanderer, Papa Lock (Chris McCarthy), Waffles (Pedro Da Silva), Mailbox (Chip Keim), 5K (Derren Burrell), Dart Gun (Todd Mulder), Biohack (Andrew Ditmer), Mathlete (Jacob Platfoot), Booster (Les Fout)
FNGs: None
COUNT: 12
WARMUP:
High Knees
Kick backs
SSH
Morrocan Night Club
Merkins
Tempo Squats
Freddy Mercuries

THE THANG:
Last Man Up to Sophomore Hill

Burp Back Mountain
– pairing up with one person proceeding to run backward up the hill/forward down the hill while the other person is performing burpees. The individuals continue to alternate running with burpees until 100 total burpees are completed

Cindy Crawford 5 corners
– AMRAP 5 pull-ups, 20 LBCs, 30 merkins, and 40 squats, and 50 Calve raises

MARY:
51 Freddie Mercuries

ANNOUNCEMENTS: Ghost Flag missing, Windex needs to post at the Project…

COT:
Psalm 118: 22-24
22 The stone the builders rejected
has become the cornerstone;
23 the Lord has done this,
and it is marvelous in our eyes.
24 The Lord has done it this very day;
let us rejoice today and be glad.

– As another year passes for this birthday boy, becomes paramount to remember the Lord rejoices in what He has done, so we ought to do the same — God is good in providing all we need (most importantly His Son who became the cornerstone), let us rejoice each day we have to bless His Name.

Same as Before Only Backwards and Worse

AO: juco
Q: Mailbox (Chip Keim)
PAX: Mailbox (Chip Keim), Po-Boy (Travis Dupre), Windex, Lil’ Spice (Chad Crawford), 5K (Derren Burrell), Fetch (Joel Moran), Wanderer (Dave Staab), Dart Gun (Todd Mulder), (Tooth Fairy) Dana Rust, Hall Pass, Whiz Kid (Downrange from IL), Noodles
FNGs: 1 Noodles
COUNT: 12
WARMUP:
SSH, Mountain Climbers, Tempo Merkins, Shoulder Taps, Tempo Squats and despite 5k’s request less then 100 Grady Corns
THE THANG:
The same as Wednesday only backwards and with a hill and with a sand bag too. So miserable I was called @trolley
MARY: Box Cutters and Pickle Pounders
ANNOUNCEMENTS: Great to have Whiz Kid back at JUCO from Downrange in Wharton, IL. Also glad to have FNG – Noodles
COT:. Leading with Gratitude. Simple concept but have to be intentional to practice routinely. Shared 10 coin trick to hold self accountable for keeping frequency. Start with 10 coins in left pocket and move one to right pocket each time you show gratitude to someone throughout the day. Practice in all circle of influence! Don’t forget your family too!

Keep Climbing

AO: juco
Q: Butterknife
PAX: Butterknife, Windex, Ghost Flag (F3Knoxville), Po-Boy (Travis Dupre), Glamper, Incoming (Rodney Pointer), Booster (Les Fout), Dart Gun (Todd Mulder), Doubtfire (Nick Bond), Parkour, Fetch (Joel Moran), Brick
FNGs: None
COUNT: 12
WARMUP:
Side straddle hop in cadence 20
Cherry Pickers
5 Burpees on your own
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Motivators 8x

THE THANG:
Grab a CMU
Mosey to JUCOmanjaro
Partner up
Sprint to first stripe while partner farmer carries do 5 Burpees
Bear crawl next stripe while partner farmer carries do 10 Burpees
Sprint to Next stripe while partner farmer carries do 15 Burpees
Repeat with Squats, Derkins

MARY:
ANNOUNCEMENTS:
COT:
“You are the sum of the 5 people you spend time with.

Show me your circle and I’ll show you your ceiling.

And if you’re the smartest and most successful person in the room….

It’s time to find a new room.

What an absolute honor to be in this room!!!

I’m a 🧽 “

Three things will last forever—Faith, hope, and love—the greatest of these is love.
‭‭1 Corinthians‬ ‭13:13‬ ‭NLT‬‬

Ghost Remnant

AO: juco
Q: Guardrail (Brandon Brown)
PAX: 5K (Derren Burrell), Fetch (Joel Moran), Tom Raef (HallPass), Data (Joey Tipton), Waffles (Pedro Da Silva), Dart Gun (Todd Mulder)
FNGs: None
COUNT: 7
WARMUP:Windmills, Chinook Squats, Ti Chi Warrior, Cherry Pickers. SSH, Grady Corns, Merkins
THE THANG: Fun Run (not so much fun for 5K who popped his shoulder out )Continue on to get coupons. 1 partner curl walls while the other runs around the building the long way.
When they meet the switch directions and role.
When they meet again, tricep walk & rifle carry air, switching when needed till both arrive at crosswalk.
With the same partner, Dora: Offset merkins (50), curls(100) Squats (150) heavy lunges (200)
While partner runs to the brick wall for 10 dips, next time 10 step ups
Some core and Up to pull ups
ANNOUNCEMENTS: F3 in the Nude tomorrow.
COT: Sing praises to the Lord, O you his saints, and give thanks to his holy name.
Psalm 30:4

This morning I was going to talk on listening – but as it turns out, I still need to work on that. I plan to use my family trip to MA to figure out how to listen. Please hold me to that.

Today, Make a Joyful noise!
There are over 50 commands in the bible telling us to Sing to the Lord.

So what’s your soundtrack? What are you listening to? Are you joining in? It’s an awesome way to follow God’s command.
I’m not a “only worship music” guy, but some of the music you listen to should bring you to a place of worship.
I’m a firm beliver that music is a gift from God.
It lowers your blood pressure, lessens anxitey, improves sleep
Music is also a gift FOR God. Used properly, it awakens a part of us designed to commune with God.
I’d love for all of you sharing what you are listening to that does that. I hope it’s not just contemporary christian music you may hear on the radio, but many genres and instrumentals and deep lyrics.
Jesus died for you. Sing about it!

Praise the Lord! For it is good to sing praises to our God; for it is pleasant, and a song of praise is fitting.
Psalm 147:1