F3 Knoxville

Tag: Dart Gun

Hill AMRAP

AO: juco
Q: Erector
PAX: Breadstixx, Fetch, Booster, Guardrail, Dart Gun, Wanderer, Windex, Love Shaq, Erector
FNGs: None
COUNT: 9
WARMUP:
15 SSHs, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan Night Club, 10 tempo squats, 5 cherry pickers
THE THANG:
Mosey to JuConte. 8 cones were placed along the way up the hill and around the corner at the top. Perform the prescribed exercise and move on to the next. Complete all exercises and return to start for AMRAP.
-15 Burpees, 30 lunges total, 25 merkins, 50 SC mountain climbers, 30 squats, 20 staggered merkins total, 50 calf raises, 20 Carolina Drydocks.
MARY:
PAX led: flutter kicks, pickle pounders, Freddie Mercury, merkins, LBCs
ANNOUNCEMENTS:
UnCOVEred coming up
COT:
My wife and I had a “staycation” this week. We took the kids to visit with grandparents, and I took a couple of days off from work. We get so busy in our day to day that we tend to forget how much of a blessing a wife is to us and our families. Proverbs 31 contains a description of a wife’s worthiness. In particular, verse 10 tells of her worth. “Her worth is far above jewels.” Our wives are a treasure that is far above value. If you are anything like me, you probably don’t tell her this often enough. There are far too many marriages that end for many reasons. Don’t let lack of appreciation for all she does be a reason for strife in your marriages. Remember to thank her for her contributions to the family. Show her that you love her. Make time to spend with her. She needs to feel appreciated.

Johnny 5 is Alive – Short Circuit

AO: juco
Q: Butterknife
PAX: Waffles, Windex, Dart Gun, Guardrail, 5K, Lt. Dan, Wanderer, Butterknife, Love Shaq
FNGs: None
COUNT: 9
WARMUP:
SSH
Tempo Merkins
Windmills
Tempo Squats
Cherry :cherries: Pickers

THE THANG:
Line up and mosey to the spot with the leader falling off and doing 2 burpees

Drills around our circuit: shuffle, high knees, high heels, and skipping

12 station circuit 45 seconds at each station running all stations and stopping at the next.

Fighter Merkins
Curls w/ CMU
Tris w/ CMU
Agility Ladder drills
Thrusters w/ med ball
Flutter kicks
Kettlebell Swings 35lb
Mountain Climbers
SSH
BBS on stability ball
Man makers w/ 20 lb dumbbells
Walking Lunges

Run the stairs
Pull ups x 5
Merkins x 10
Run the stairs
Squats x 20
Rinse and repeat :repeat: x 3

Mosey to the large lot for Striders.

Jailbreak to the flag

MARY:
No time

ANNOUNCEMENTS:
Hardship Hill on Monday

COT:
2 Timothy 1:7
“For God has not given us a spirit of fear and timidity, but of power, love, and self-discipline.”

At church we’re going through a study called soundtracks. 🔈

What you see impacts what you hear 👂
What you hear impacts what you think 💭
What are the soundtracks in our lives?

Neither negative or positive situations or thoughts 💭 should take you away from God.

We need to learn and adjust the volume on the soundtracks in our lives.

Turn down 👎
I am abandoned

Turn up ⬆️
I am loved and chosen

Turn down 👎
I am a failure

Turn up ⬆️
I am more than a conquerer

Turn down 👎
I am not good enough

Turn up ⬆️
I am a son of God the most high!

Turn over worry and fear to the Holy Spirit.
Be a Victor not a Victim!!

Watch out for Tares

AO: juco
Q: Erector
PAX: Dart Gun, Love Shaq, Guardrail, Lt. Dan, Mailbox, MC Fraud (Chris Trice), Data, Erector
FNGs: None
COUNT: 8
WARMUP:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan Night Club, 10 Imperial walkers, 5 cherry pickers
THE THANG:
Mosey to the west parking lot. Start at the first parking bay and do 15 merkins. Then, bearcrawl to the next line and do 15 squats. Run to the next and repeat the merkins. Continue the same pattern to the end of the parking lot. Mosey to the back of campus. Grab a coupon and do 10 manmaker merkins. Then, do 11s at The Wall (grassy hill). Heels to Heaven at the top and lunges at the bottom (2-ct). Mosey to the large east parking lot. Do 5 burpees at the first line and run to the next. Do Captain Thor (1 situp and 4, 2-ct American hammers) and then return to the start. 5 burpees and run to the second line continuing Captain Thor (now 2 situps and 8 American hammers). Continue until time is called, i.e., 3rd line, 4th line, etc.
MARY:
Plank
ANNOUNCEMENTS:
Hardship Hill
COT:Continuing my study in Matthew, I just read the parable of the tares in chapter 13. Here is Jesus’ explanation to His disciples.
‭Matthew 13:36-43 NASB1995‬
[36] Then He left the crowds and went into the house. And His disciples came to Him and said, “Explain to us the parable of the tares of the field.” [37] And He said, “The one who sows the good seed is the Son of Man, [38] and the field is the world; and as for the good seed, these are the sons of the kingdom; and the tares are the sons of the evil one; [39] and the enemy who sowed them is the devil, and the harvest is the end of the age; and the reapers are angels. [40] So just as the tares are gathered up and burned with fire, so shall it be at the end of the age. [41] The Son of Man will send forth His angels, and they will gather out of His kingdom all stumbling blocks, and those who commit lawlessness, [42] and will throw them into the furnace of fire; in that place there will be weeping and gnashing of teeth. [43] Then the righteous will shine forth as the sun in the kingdom of their Father. He who has ears, let him hear.
Based on this, it is possible that there are tares among us in the Church itself. Notice that they are sown while the men of the farm were sleeping in the parable. They had their guard down. The tares remind me of Matthew 7:15 as well.
‭Matthew 7:15-16 NASB1995‬
[15] “Beware of the false prophets, who come to you in sheep’s clothing, but inwardly are ravenous wolves. [16] You will know them by their fruits. Grapes are not gathered from thorn bushes nor figs from thistles, are they?
We will know these individuals by their fruits. Keep watch, and don’t fall asleep on the job.

Stich-is Required

AO: juco
Q: Stitch
PAX: Butterknife, Guardrail, Commission, Smoked Pickle, Lt. Dan, 5K, Love Shaq, Dart Gun, Fetch, Erector, Nut Cracker
FNGs: None
COUNT: 11
WARMUP:

SSH
Imperial Walkers
Moroccan Nightclubs
Tempo Squats
5 Burpees OYO

THE THANG:
Football Mosey to the Coupon pile. Grab a CMU/coupon and bring to Sophomore Hill. In order, will do each exercise in reps of 25 before a trip up the hill and back:

OHP
Curls
Tricep Dips (overhead or on the block)
Bench Press
Merkins

REPEAT (Total of 250 reps)

Mosey back to rack CMU. Make way to Stadium Hill and do:
25 Squats, run up the hill for 2 Burpees and back. Repeat

Football mosey back to COT with Mary along the way;

Flutter kicks
Hello Dolly

Detour in west lot. Bear crawl to 1st line for one set of:
Shoulder Taps
and to second line for
LBCs

Mosey back to COT

COT:

Who do we serve?

Yesterday the message I heard was from Isaiah 58. God is calling out the Israelites, through Isaiah, to examine their faith. Are they serving Him or are they serving themselves?

Verses 10-12 say this…
“if you pour yourself out for the hungry and satisfy the desire of the afflicted, then shall your light rise in the darkness and your gloom be as the noonday.
And the Lord will guide you continually and satisfy your desire in scorched places and make your bones strong; and you shall be like a watered garden, like a spring of water, whose waters do not fail. And your ancient ruins shall be rebuilt; you shall raise up the foundations of many generations; you shall be called the repairer of the breach, the restorer of streets to dwell in.”

Isn’t this true for God’s people today too? When we set Him aside and seek out what we think is best for us, things don’t turn out so well. When we go outside of ourselves and put the focus on Him and others, He brings about the greatest blessings for everyone, us included.

In many ways this group (F3) is called to repair and restore. Our mission is a call to seek out the weak, lonely, hungry, wandering, and broken. We are a light in the gloom. Invigoration is defined as giving life or energy to. That is what we do. I just passed my 3 year anniversary, on April 5, 2021. I became part of this special group right here. I’m very thankful for so many and the sacrifices you all make to come out, do what’s hard and lead and encourage others along the way. Of course, the blessings we receive from this group, or any group can vary, depending on WHO we are doing it for.

So, when you leave here today, think about who you serve and why. It doesn’t have to be something grand, but what does it look like for you to pour yourself out for others this week?

Something completely different

AO: juco
Q: Wanderer
PAX: Lt. Dan, Stye (Hal Phillips), Booster, Love Shaq, Fetch, Butterknife, Guardrail, 5K, MessyHobbs, Survivor, Dart Gun, Trash Panda (JUCO)
FNGs: None
COUNT: 13
WARMUP:
– tempo merkins
– tempo squats
– cherry pickers
– SSH
– BAC forward/back
– downward dog

THE THANG:
AB day! pyramid style.
Big parking lot has exercises at each line:
– 20 BBS
– 40 Box cutters
– 60 Pickle Pounders
– 80 Hello Dolly
– 100 LBC
– 80 Freddy Mercury
– 60 Pickle Pointers
– 40 flutter kicks
– 20 Rainbow drops

Run to the first line and complete the exercise. Run back and do 5 hand release merkins. Rinse and repeat going to a further line each time and completing merkins when returning home.

:boom: a new man is born.

Finished with 3 rounds of 20 box jumps and 20 dips and then 3 rounds of 20 dirkins and 20 step ups.

MARY:
Some imperial walkers, squats, planks and side plank things that butterknife makes us do. :watch: done, times up!

ANNOUNCEMENTS:

COT:

Prov 3:5-6