F3 Knoxville

[juco-rush] Record numbers

AO: juco-rush
Q: Trash Panda (JUCO)
PAX: Natty, Zippy, Anchorman, Data, Erector, Fetch, Guardrail, Jonathan Woodall (GUMP), Lt. Dan, Shrubbery, Tooth Fairy, Trash Panda (JUCO)
FNGs: None
COUNT: 12
WARMUP: mosey to parking lot beside track

THE THANG: 4 corners, fast pace to 1-recover to start, fast pace to 2-recover to start, fast pace to 3-recover to start, full loop fast and full recovery then repeat the cycle

COT:
I’m sure you all know that as men we are called to be the spiritual leaders of our homes. What that may look like for each of us is probably different. Some of you all may be very good at it, some may struggle with it like I do.

I want to read a piece of a devotional I recently received:

Spiritual headship is not license to do what you want to do but rather empowerment to do what you ought to do. The power that comes with a man’s role as spiritual leader is not a pass to abuse, demean, or lord over but to shepherd, care for, and discipline in love. A servant leader takes initiative for the benefit of others. 

Men, your leadership in your family is a sacred responsibility for which God is going to hold you accountable. You will answer to him one day for how you stewarded your role as spiritual head of your family.

Gen 3: 6-9 says

“When the woman saw that the fruit of the tree was good for food and pleasing to the eye, and also desirable for gaining wisdom, she took some and ate it. She also gave some to her husband, who was with her, and he ate it. …vs 8… Then the man and his wife heard the sound of the Lord God as he was walking in the garden in the cool of the day, and they hid from the Lord God among the trees of the garden. But the Lord God called to the man, “Where are you?””
‭‭Genesis‬ ‭3‬:‭6‬-‭9‬ ‭NIV‬‬

The devotional goes on to say Genesis 3 shows us that humanity’s fall happened through a failure of the man to lead. It says Adam was “with” the woman when she ate, which means he just stood there, wondering if God’s warning not to eat from that tree was true.

Good husbands provide food and shelter for their families. Godly men are servant leaders who take responsibility for the physical, emotional, and spiritual health of their families. Boys take, but men give. Boys blame, but men own. Boys stiffen their necks, but men bend their knees.

So my encouragement or challenge is if you feel you are doing a good job then keep it up and share your knowledge with those of us that may be struggling. And if you are struggling, keep working at it and seek help from other men you respect.

[juco-rush] Running with the dogs

AO: juco-rush
Q: Trash Panda (JUCO)
PAX: Cheap Ride, Natty, Trash Panda (JUCO), Erector, Full Tank, Tooth Fairy, Data, Guardrail
FNGs: None
COUNT: 8
WARMUP: mosey to track

THE THANG: 100s, 200s, 400s x 4 with equal recovery

ANNOUNCEMENTS: juco

COT: juco

2025 Wiffle Ball World Series

AO: juco
Q: Windex
PAX: Squeegee, Starlink, Love Shaq, Windex, Bowser, Dart Gun, Data, Erector, Fetch, Lt. Dan, Mailbox, Romeo, Picker (Bryson), TrailMix, Wanderer, Ike, Kenjo, Power Supply, Coach Wiff
FNGs: 1 Coach Wiff
COUNT: 19
WARMUP:
SSH, Tempo Squats, LBAC – F/B, Windmills, Tennessee Rocking Chair, Cherry Pickers

THE THANG:
Mosey to the quad – 20 step ups and 20 dips. Mosey to JUCO Stadium and get it on. ⚾️

Wiffle Ball World Series Rules:
3 pitches, all hits played. No fouls.
Batter line up and do exercises while waiting to bat, moving down the line – SSH, Merkins, Imperial Walkers, Butt Kickers, Iron Mike’s, Freddy Mercury, LBC, Squat.
1 Burpee at home plate to bat.
Squats for the field team when hitting team gets on base – 1 for 1st, 2 for 2nd, 3 for 3rd, add up for all runners.
Strike out – batter does 3 merkins.
Fly all caught – hitting team does 1 burpee.
Every score – burpee for the field team.
Mosey back to the flag.

MARY:
Imperial Walkers

ANNOUNCEMENTS:
Dad Camp, Flag handoff at Dogpound on Tuesday.

COT:
Devotional: True Freedom
Scriptures:
2 Corinthians 3:17
“Now the Lord is the spirit, and where the spirit of the Lord is, there is freedom.”
John 8:36
“So if the Son sets you free, you will be free indeed.”
Galatians 5:1
“It is for freedom that Christ has set us free. Stand firm, then, and do not let yourselves be burdened again by a yoke of slavery.”

Reflection:
As we celebrate the freedoms we enjoy in America—freedom of speech, worship, and opportunity—we are reminded of an even greater freedom: the freedom we have in Christ.
National freedom is a gift, hard-won and worth protecting. But spiritual freedom is eternal. While earthly freedom allows us to live without oppression, freedom in Christ releases us from the deepest bondage—sin, shame, and fear. It is not dependent on governments or laws, but on the unchanging grace of God.
Christ’s freedom gives us peace in the midst of chaos, hope in suffering, and purpose beyond this life. As grateful as we are for our national freedom, we are even more thankful for the cross, where true freedom was purchased once and for all.

Takeaway:
Let us celebrate our freedom as a citizen, which is temporary, but let us never forget our freedom in Christ as a child of God, which is eternal.

Does it even count?

AO: juco
Q: Guardrail
PAX: Love Shaq, Data, Fetch, Man Bun, Wanderer, Butterknife, Picker (Bryson), Starlink, TrailMix, Bowser, Windex, Lt. Dan, Booster
FNGs: None
COUNT: 14
WARMUP: usual stuff only instead of counting one guy would run around the circle and that would end the exercise.
Ssh, baby arm circles, Moroccan nightclub windmills, tempo mericans etc

THE THANG:
Mosey to guardrail. We tried to do dips while every guy had a turn to do prison cell Merkin burpees. Too many guys so we added in Arkansas on the guardrail.

Mosey to the base of jucomajaro where we cycle through five exercises well one guy would run in touch the gate. Merkins, squats. Donkey kicks, rainbow drops and lunges

Mosey to award winning Hill. The packs bear crawled while one ran for the summit. Then the packs duck walked while another one ran for the summit.

Some other thing with abs in the parking lot where we cycle through six exercises while one or two guys would run to an assigned spot and back.

MARY: dealers choice.

ANNOUNCEMENTS:

COT: mentorship matters. Be intentional about it.
If you think you are too young:
1Tim 4:12 Don’t let anyone look down on you because you are young but set an example for the believers in speech in contact and love and in purity.”
That is a huge and intimidating list but be encouraged. 2 Tim 1:7
For God have us not a spirit of great but if power, love and self control.
Perhaps you don’t know what it takes. It’s not real complicated. You have conversation. You invite a guy out for coffee and ask deep questions and answer well.

[juco-rush] 400-800-1600s–locked out of track

AO: juco-rush
Q: Full Tank
PAX: Butterknife, Erector, Wagon Wheel (John-Mark Chesney), Nadia (Aaron Jacques), Data
FNGs: None
COUNT: 6
WARMUP: run to track, jump fence and try not to fall

THE THANG: 2x 400m-400m recovery
2x800m-800m recovery
1x1600m-800m recovery and recollect
Jump fence and really try to fall
Back to AO

MARY:

ANNOUNCEMENTS:

COT:


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