F3 Knoxville

Tag: Dumpster Dive

Mr. Bonkers

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AO: shamrock
Q: slappy
PAX: Stitch, Crawlspace, Waxjob, Mermaid, slappy, Skidmark, Draino, Dog Bite, Dumpster Dive, Anchorman, Inconceivable
FNGs: None
COUNT: 11
WARMUP:
– Mountain Climbers
– Updog
– Downdog
– Calf stretch
– Voodoo stretch
– twistys
– a little of this
– a little of that
– some of this
– some of that
– jog in place, move to the center, ,give fist bumps, come back, and do a burpee. 2x
– run to the cmu pile. everyone gets one.

THE THANG:
“Mr. Bonkers”
This is a new game we’ve never played before. Everyone gets 1 CMU. We divide into teams. The blocks are placed in the middle of the parking lot on a line. This is the midway line. There are 4 parallel lines going away from the midway line on either side a parking lot distance apart. The last line is the goal line. Each player gets a picks a random card with an exercise and rep on it. The exercises were a mix of heavy and non heavy options with an average of 25 reps per card. Take the exercise and put it with a CMU at the midway. This is now a game piece for everyone to potentially use. The objective, as a team, is to move more CMUs across the opponent’s goal line. You move by doing the exercise that goes with the game piece and you advance it 1 line. The piece can be moved either way back and forth. Once it reaches a goal line it cannot be moved. You cannot go twice in a row. You can move any piece that is free. If the teams are unbalanced the team with fewer people gets the tie breaker. We also listened to a new playlist that was flippin sweet too.

MARY:
nope

ANNOUNCEMENTS:
Starfish convergence on Saturday 7/12/25 at the Project. This will launch the Oak Ridge / Clinton region.

COT:
How did you feel when Nico bailed on UT? You were probably mad. We invested a lot in him and he spurned us. This disloyalty hurt. We despise traitors.

Well this past week my wife shared a statement about loyalty that I had never thought of before. In God’s perspective, we are completely disloyal to him. We are betrayers. In spite of that, he is completely and perfectly loyal to us. That is his redemption offer. This is the good news of the gospel. It is a beautiful thing.

So next time you hear of betrayal and unfaithfulness, think about the gospel. God has a redemption plan in mind. He is ready to give you his prefect loyalty.

Your Hips Don’t Lie

AO: shamrock
Q: Mermaid
PAX: Band Camp, Stitch, Tailhook, slappy, Flower Pot, Fabio (Joe Hamilton), Dumpster Dive, Free Fall (Justin Whitaker), Anchorman, Mermaid, Draino, Inconceivable
FNGs: 1 Inconceivable
COUNT: 12
WARMUP:
SSH -13
Cherry Pickers – 5
Merkins – 3
Runner’s Stretch
Arm Stretch
Tempo Squats – 9
THE THANG:
Divide into 4 groups of 3
Each group gets one band and one block.
There are two stations with exercises at each one, and you perform the assigned exercise until the third guy gets to you as he acts as the timer.
Station 1: Thrusters, Blockees, Bench Press, Squats, Lunges, Split Squats, Curls
Station 2: Merkins, BBS, Diamond Merks, Vups, Wide Merks, American Hammers, Carolina Dry Docks, Plank
MARY:
Flutters – LBC’s 10 reverse ladder down to 5. Variations of Jane Fonda’s, Snow Angels, Pickle Pointers, Pickle Pounders
ANNOUNCEMENTS:
Camping & One Knox
COT:
Let’s normalize vulnerable.
I talked about pornography and ways that helped me deny that temptation. It starts with not watching people kissing in movies. You probably wouldn’t watch people make out in public, so why tune in digitally? When confronted with these scenes, fast forward or swipe through them. Consider preventing your mind from chasing the rabbit down that hole. It has worked to help me not look at pornography in over six months.

Matthew 16:24 Paraphrase: Deny yourself, pick up your cross and follow me (Jesus).

Where do you need to deny yourself so that you can follow Jesus?

Goodnight Ruck

AO: shamruck
Q: Eliza
PAX: Mermaid, Flower Pot, Betty, Eliza, Blindside, Lizzy, Dumpster Dive, Crawlspace, Honeydew, Draino
FNGs: None
COUNT: 10

THE THANG: the hand route+the finger

ANNOUNCEMENTS: one knox game, virtuous leadership hike

COT: call your friends and tell them
Goodnight aka check in and be there. Tell them you’re thankful for them.

Old Faithful Ruck

AO: shamruck
Q: Flower Pot
PAX: Base Salary, Mermaid, Dumpster Dive, Flower Pot, Mocha, None
FNGs: 1 None
COUNT: 5
THE THANG:
Old Faithful

COT:
>From the excellent sermon Mouthwash delivered Sunday (www.podbean.com/ew/pb-x99x9-18b0705):

Joshua 10:12-14
[12] At that time Joshua spoke to the LORD in the day when the LORD gave the Amorites over to the sons of Israel, and he said in the sight of Israel,

“Sun, stand still at Gibeon,
and moon, in the Valley of Aijalon.”
[13] And the sun stood still, and the moon stopped,
until the nation took vengeance on their enemies.

Is this not written in the Book of Jashar? The sun stopped in the midst of heaven and did not hurry to set for about a whole day. [14] There has been no day like it before or since, when the LORD heeded the voice of a man, for the LORD fought for Israel.

How big is your God? As for the God of the Bible: “He’s got the whole world in his hands.”

Deny Yourself

AO: shamruck
Q: Mermaid
PAX: Ribbed (Joshua Sagraves), Tonka, Eliza, Dumpster Dive, Flower Pot, Mermaid, Base Salary
FNGs: None
COUNT: 7
We made the disclaimer and took off for some hills through Gulf Park and Belmont West. We returned to the flag and had a COT based on Matthew 16:24 where Jesus says… “Then Jesus said to his disciples, ‘Whoever wants to come after me must deny themselves and take up their cross and follow me.”