F3 Knoxville

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

– SSH x 20
– Windmill x 10
– TN rocking horse x 10
– Cherry pickers x 6
– 30 sec on own
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 Squats
CMU Rows
CMU curls
CMU Triceps
CMU Thrusters

Mosey to flag

Dealer choice around circle
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.”

Lucky 🍀 7’s

AO: juco
Q: Butterknife
PAX: Guardrail, Dart Gun, Wanderer, Love Shaq, Butterknife, Windex, Fetch
FNGs: None
Side straddle hop in cadence 20
Cherry Pickers
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence & the below Lucky 7

Mosey to the big lot

High Knees
High heels
Side to side skip
Low shuffle
Walking lunges

Mosey to the Lucky 🍀 7’s around campus
-Crab stance opposite arm reaches for opposite foot
-Side plank to Merkin to opposite side plank
-Lay on your back shoulders raised raise opposite leg and arm to touch alternating sides
-Squat with side lunges to both sides
-Shoulder taps with a merkin
-step up with rotation
-Side plank on elbow take top elbow to top knee

Managed to sneak in 7 pull-ups

Then sprinkled in some core work as we did the drills above in reverse order.

Jail break to the flag.



”Therefore, since we are surrounded by such a huge crowd of witnesses to the life of faith, let us strip off every weight that slows us down, especially the sin that so easily trips us up. And let us run with endurance the race God has set before us.“
‭‭Hebrews‬ ‭12‬:‭1‬

We’re 7 years into this at JUCO and I’m so thankful. Me myself just a little 4. There are somedays when I feel like we’re falling off. Just because I remember how big the crowds were before the Shamrock ☘️ starfish with 20-30 guys out here. But that’s the mission to plant and grow. Shamrock is killing it and a lot of days we are too. The HV community is growing exponentially. That means there are several sad clowns 🤡 that need this. Please continue to invite your friends, coworkers, church members, neighbors, and family to join us. Thank you for stepping up and filling the calendar. You don’t understand what a blessing as the AOQ, this is. Thanks Mailbox 📪 for lining this up! Thank you Gentlemen for constantly pushing me to be the best man I can be.

The Zipper

AO: juco
Q: Erector
PAX: Love Shaq, Wanderer, Windex, Guardrail, Dart Gun, Mailbox, Waffles, Stye (Hal Phillips), Noodles, Booster, Wheelchair (Jonathan Perelman), Fetch, Erector
FNGs: None

WARMUP: 15 SSH, 15 Mountain climbers, 10 tempo merkins, 5 cherry pickers, 10 tempo squats, 15 imperial walkers
THE THANG: Mosey to JUCOmanjaro. At the first marker, begin the first exercise. Continue up the hill passing one marker and stopping at the next. Perform the second exercise and continue the pattern with the third. Repeat to the top.
-20 merkins, squats, 2-ct flutter kicks
Mosey back down and to the Maple Street parking lot. 4 corners: 10 burpees, run to the next corner, 20 Carolina Dry Docks, bear crawl to the next corner, 10 burpees, run to the last corner, and 20 derkins on the guardrail. Mosey to the corner of the Haslam center where the concrete benches are. Perform the following:
-10 split squats each side
-20 jump squats
-10 lunges each leg
-20 box jumps
Mosey back to the flag. Run to the first line, 5 burpees, back to start, run to the second line, and do 10 burpees, circle up.
MARY: PAX choice
ANNOUNCEMENTS: Big Ball convergence
COT: Have you ever heard of the “zipper merge”? This is where two lanes of traffic merge into one and cars take turns filing into one lane. This method requires both lanes to make space between themselves and the car in front of them to keep the merge going, allowing both lanes to smoothly move forward. Merging is usually accomplished in another way. Some cars will attempt to merge well before the merge point thinking they are being considerate. While other cars will “zoom” forward in the thinning lane that will end soon. At the same time, those merging early will be offended by those seemingly cutting line, though that may not be their intent. So, why the lesson on traffic merging? This is a practical example of how we might better treat our fellow mankind. It is not always easy to consider others when navigating our lives. Sometimes, we may judge others for not being considerate, or we may be offended when our offer of selflessness is taken advantage of. Sometimes, we may just be looking out for number one. I contend that if everyone considers others above themselves, we could more easily “merge” into the lanes of life. Someone’s gesture of kindness could be better recognized. Someone’s act of what appears to be selfishness may be given the benefit of the doubt. Both will help all move more smoothly through life.
‭‭Philippians‬ ‭2:3‭-‬8‬ ‭NASB1995‬‬
“[3] Do nothing from selfishness or empty conceit, but with humility of mind regard one another as more important than yourselves; [4] do not merely look out for your own personal interests, but also for the interests of others. [5] Have this attitude in yourselves which was also in Christ Jesus, [6] who, although He existed in the form of God, did not regard equality with God a thing to be grasped,[7] but emptied Himself, taking the form of a bond-servant, and being made in the likeness of men. [8] Being found in appearance as a man, He humbled Himself by becoming obedient to the point of death, even death on a cross.”

Mr Serve On

AO: juco
Q: Butterknife
PAX: Butterknife, Noodles, Booster, Stye (Hal Phillips), Dart Gun, Wanderer, Love Shaq, Windex, Mailbox, Guardrail, Survivor, Fetch, Data, Erector
FNGs: None
Side straddle hop in cadence 20
Tempo squats
Cherry Pickers
Grady Corns
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
10 tempo merkins
30 seconds oyo

Mosey with the leader falling off for two burpees to the big lot for
Side shuffles, high knees & butt kickers, walking planks, and sprints.

Line up on the curb
Bear crawl, lunge, burpee leapfrogs, lunge w/ twist

Hello Dolly’s and BBS

Snake mosey to sophomore hill with the 6 snaking their way to the front of the line.

Partner up
Wheel barrow up switching halfway

Mosey to coupon pile
Dora partner runs stairs and does 5 pull ups
100 curls

Mosey around to the duck 🦆 pond stopping for flutter kicks and 8 ct Merkins.

Mosey to the Haslam Center for 20 dips.

Then back to the flag.

No time
Convergence coming up.
Look for ways to serve!
Look for ways to serve:
Sign up for a Q, give blood, volunteer at the shelter, look for opportunities in and outside the community, serve at church. In fact, Mailbox has an opportunity this afternoon.

You will not regret it. It’s rewarding not only to those you’re helping but also to yourself.

“For even the Son of Man came not to be served but to serve others and to give his life as a ransom for many.”
‭‭Matthew‬ ‭20‬:‭28‬ ‭

A balmy stroll around JUCO

AO: juco
Q: Data
PAX: Booster, Fetch, Mailbox, Lil’ Spice, Dart Gun, Wanderer, Guardrail, 5K, Noodles, Erector, Stye (Hal Phillips), Love Shaq, Butterknife
FNGs: None
Reach for the sky & let it hang
Abe Vigodas
Moroccan Nightclubs
TN Rocking Horses
Play a game of infection in a section of the parking lot blocked-off by cones. One person is infected and moves by bear crawl. Everyone else is a crab walker. Once you are tagged, do 10 Pickle Pounders and then you are an infected bear crawler. We played 3 times.
Mosey to the really large parking lot with 10 rows of parking lines.
Building blocks, courtesy of a @Tank backblast I found.
Run to first line of parking and do 1 of 1st exercise. Move to next line, do 2, etc. Total of 10 lines across the lot. Mosey back to the beginning before doing next set.
1. Merkins with runs
2. Squat jumps with bear crawls (every other)
3. Dry docks with Bernie Sanders
4. Lunges with side shuffles
Mosey to the loading docks. Split into 2 groups and perform a Newton’s Cradle for 2 full rotations.
Everyone holds a plank
Person in front runs and jumps up on the loading dock, runs back down the ramp, performs 5 Merkins, and goes to back of the line.
Imperial Walkers
Convergence on 1/20
Don’t Waste Your Life by John Piper
“Making Much of Christ from 8 to 5”
1. We can make much of God in our secular job through the fellowship that we enjoy with him throughout the day in all our work.
2. We make much of Christ in our secular work by the joyful, trusting, God-exalting design of our creativity and industry.
3. We make much of Christ in our secular work when it confirms and enhances the portrait of Christ’s glory that people hear in the spoken Gospel.
4. We make much of Christ in our secular work by earning enough money to keep us from depending on others, while focusing on the helpfulness of our work rather than financial rewards.
5. We make much of Christ in our secular work by earning money with the desire to use our money to make others glad in God.