F3 Knoxville

Cool spirit movement Q

AO: asylum-am
Q: Gibbler
PAX: Gibbler, P3, Aquafina, Matlock (Bill Maddox), Sawdust, Double Wide, Cinco (Scott McGuire)
FNGs: None
COUNT: 7
WARMUP: SSH and merkins and TN rocking chair

THE THANG: mosey to various locations for more merkins and rope rows and Bulgarian squats and dry socks and HRM and froggy squats and flutter kicks and crunch frogs and a wall sit

MARY:

ANNOUNCEMENTS: convergence

COT: we’re made to work and create and add life and value

Letters! We get letters!

AO: asylum-am
Q: Waffle House (Brady Greene)
PAX: Matlock (Bill Maddox), Cat Gut (Mike Davis), P3, Cinco (Scott McGuire), Aquafina, Double Wide, Rainbow, Cosmo 2, Hot Tub (John Muller), Waffle House (Brady Greene)
FNGs: None
COUNT: 10
52 SSH, nobody’s birthday, just your Q losing track of the count. Rice Krispies to loosen up the neck, then Shoulder Blasters to prepare us for what was to come.

We do recieve a high volume of mail here at F3, and because I am ineligible, unqualified, and/or unfit to hold any position of authority within the organization, they gave me the key to the mailbox. The big names in F3 – the Q Source Source, if you will – only have two directives: 1) be responsive to feedback, and 2) use indecipherable jargon. So that’s what we tried to do today.

Some exercises get requested; others are demanded. The Dark Webb gets neither, but unfortunately it was time to inflict it on the pax today. It’s like Rainbow’s Burpee Box but more monotonous. It’s like Jack Webb but soul crushing. They say comparison is the thief of joy, but actually the Dark Webb is.

There was some controversy as we passed by Skunk Hill on our way to Cardiac Hill. Yes, our correspondents are passionate about sliding down an ankle-twisting, knee-destroying hill, especially when dew and repetition are involved. But your humble scribe is just not man enough to lead us there. As Highlander taught us, there can be only one.

We wrung everything we could out of Cardiac and still made it back in time for some Aw Yeahs (miss you TRC/Crab legs ), the sight of which was deeply disturbing to Cosmo 2 and Hot Tub (John Muller). But hey – the pax gets what the pax writes in and asks for. If you don’t like it, you know where to send your correspondence.

Mark 2, a story about faith, an interesting one in terms of who has it and what kind of faith it is.

Prayers for Cinco and a new work situation.

Appreciate getting to be with you guys today.

Fun in the Gloom

AO: asylum-am
Q: Cat Gut (Mike Davis)
PAX: Waffle House (Brady Greene), P3, Coco (Sam Duzan), Bunny, Pac-man, Aquafina, Cat Gut (Mike Davis), Double Wide, Grandslam, Newton
FNGs: None
COUNT: 10
WARMUP: SSH, cherry pickers, baby arm circles in lunge, tempo squats and merkins

THE THANG: rocky B’s, skip/up down, crab walk/5 dips, bear crawl/5 merkins across parking lot lines and then run up baby Everest after each one. At curb do 20 merkins, then run across parking lot and do 19, then 18, 17, 16, 15. Mosey to Pavillon. 25 table rows, 5 pull-ups at playground, then one lap around both parking lots. Repeat and then 2 laps. Merkins at light poles increasing by one each pole. Stop at hill. Do 7’s on hill. Squats bottom and merkins top. Complete dragon and do 5 up/downs on top. Mosey to AO.

MARY: boat/canoe

ANNOUNCEMENTS:

COT: the New Earth will be a perfect world. Revelation 21:5 Jesus is making all things new, healing and transforming the world. Periodically we should clear our minds of the challenges and troubles of this world and dream about the marvelous joy we will experience in the future, complete communion with God, who has redeemed us because He loves us so much.

Sprïntenn Daåzs

AO: asylum-am
Q: Waffle House (Brady Greene)
PAX: Cinco (Scott McGuire), Cat Gut (Mike Davis), Aquafina, Double Wide, Waffle House (Brady Greene), White Belt
FNGs: None
COUNT: 6
A fine morning to be outside; maybe a little steamy from the rain last night
6 Motivators (still got it), the Stretchies (safety first), the Preacher (thanks @preacher John Stone), BSIAd around the lot and picked up some lapidarian buddies for the journey.

Made our way to the Bros Bowl and commenced to sweating. Has my summer fling with late night BOGO Hägen Daåzs Cookies and Cream been beneficial? I can’t make that determination yet. It’s been a pleasure, I’ll say that. But now I need to put in a little work in to balance things out. Matlock (Bill Maddox) knows what I’m talking about. So the PAX helped straighten me out with multiple dead sprints up the hill.

And the stars came out. Cinco (Scott McGuire) led; Double Wide led; Aquafina was up there. @white belt has wheels! Cat Gut (Mike Davis) was never far behind and in fact led every time down the hill when the rest of us were too gassed to move.

We curled, we OHPd, we lunged, etc.

This being Friday, and us knowing how things should be, we went to the ATM. A fine finish for a great week, thanks to Cat Gut (Mike Davis)for starting us off on Skunk Hill and to Cinco (Scott McGuire) for an interesting trip to Muscle Beach.

COT: put yourself in the way of beauty and life. Serve out of gratitude, and you’ll be free from yourself.

Muscle Beach Circuit

AO: asylum-am
Q: Cinco (Scott McGuire)
PAX: Gibbler, Aquafina, Cat Gut (Mike Davis), Cinco (Scott McGuire), Cosmo 2, Double Wide, Fabio (Joe Hamilton), Hot Tub (John Muller), Pac-man, Waffle House (Brady Greene), Hands, White Belt
FNGs: None
COUNT: 13
WARMUP:

Warm-Up
• Side-Straddle Hops – 25 IC
• Misc Stretching – 10
• Arm Circles – 10 forward / 10 backward
• Tia Fighters – 10 IC
• Merkins – 10 IC
• Mosey to Muscle Beach (approx. 1/2 mile jog.)

Note: Equipment staged ahead of time — heavy bag, sand buckets, CMUs, tire, etc.

THE THANG:

???? Main Thang – “Muscle Beach Circuit”

Format: AMRAP at each station. Attempted 2 full rounds.

Stations:
1. Heavy Bag Run
• Bear-hug carry ~40 yards and back
1. Sand Bucket Shrug Walk
• Farmer carry with shoulder shrugs every 5 steps
1. Push-ups on CMUs
• Chest deep; slow controlled reps
1. Tire Throw
• Forward or overhead toss – hustle to retrieve, repeat
1. Tire Carry
• Lift and carry tire overhead 40yds and back.
1. Burpee Lunges
• 1 burpee → 2 walking lunges → repeat
1. Pull-ups
• 10 Reps

???? Recovery lap: After both rounds, jog the “Toilet Bowl Loop” (~ 1/4 mile)

COT:

???? Circle of Trust (COT) Devotional – “Ehyeh Asher Ehyeh”

“I Am Who I Am” – Exodus 3:14

In a world full of instability and change, God introduces Himself with a name that declares eternity, consistency, and presence.
• He is not “I was” or “I will be”—He is.
• God doesn’t evolve, fade, or adjust based on culture or circumstances.
• Just as He led Israel through the wilderness, He leads us today—unchanged in character, unshaken in power.

music.apple.com/us/album/battle-belongs/1530003982?i=1530003983


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