F3 Knoxville

Zero running

AO: dogpound
Q: Bartman
PAX: Mayberry, Lightweight, Einstein, Pew-pew, Windex, Trunk (Seth Knisley), Junk (Sam Yoakum)
FNGs: None
COUNT: 8
WARMUP: normal stuff

THE THANG: no running. Various forms of travel…do exercise when you get there.

MARY: yes

ANNOUNCEMENTS: July 8 flag handoff

COT:

““If anyone comes to me and does not hate his own father and mother and wife and children and brothers and sisters, yes, and even his own life, he cannot be my disciple. Whoever does not bear his own cross and come after me cannot be my disciple. For which of you, desiring to build a tower, does not first sit down and count the cost, whether he has enough to complete it? Otherwise, when he has laid a foundation and is not able to finish, all who see it begin to mock him, saying, ‘This man began to build and was not able to finish.’ Or what king, going out to encounter another king in war, will not sit down first and deliberate whether he is able with ten thousand to meet him who comes against him with twenty thousand? And if not, while the other is yet a great way off, he sends a delegation and asks for terms of peace. So therefore, any one of you who does not renounce all that he has cannot be my disciple. “Salt is good, but if salt has lost its taste, how shall its saltiness be restored? It is of no use either for the soil or for the manure pile. It is thrown away. He who has ears to hear, let him hear.””
‭‭Luke‬ ‭14‬:‭26‬-‭35‬ ‭ESV‬‬

CMU work

AO: dogpound
Q: Mayberry
PAX: Lightweight, Pew-pew, Bookman, Einstein, Mayberry, Aladdin
FNGs: None
COUNT: 6
WARMUP: :white_check_mark:

THE THANG: :white_check_mark:

MARY: :white_check_mark:

ANNOUNCEMENTS: None

COT: :white_check_mark:

Level up

AO: the-farm
Q: Lightweight
PAX: Choir Boy, Einstein, Pew-pew, Flanders
FNGs: 1 Flanders
COUNT: 5
WARMUP:
We did
THE THANG:
Laps around the bb court with varying modes of travel. Six peels off and does exercise in the middle of the court then rejoin at front
Movement/exercise:
Inch worm/merkin
Crab walk/bbs
Bear crawl/Squats
Lunges/thrusters
Bunny hop/curls
Jog/heels to heaven
Super mario/burpees

MARY:
Ring of Fire-merkins
ANNOUNCEMENTS:
One Knox

COT:
Be intentional with growth, spiritual health

Ultimate OTB

AO: the-farm
Q: Lightweight
PAX: Bartman, Einstein, Pew-pew, Mayberry, Waxjob, I-Beam, Monstar, Charger, DoorKicker (Jud), Sugar Smacks
FNGs: None
COUNT: 11
WARMUP:
We did
THE THANG:
Ultimate Frisbee
1 merkin on drops, 5 squats if scored on
MARY:
Stretching

ANNOUNCEMENTS:

COT: Coffeteria

The Plumber’s

AO: dogpound
Q: Nixon
PAX: Lightweight, Earmuffs (Dan Studt), Bunches, Pew-pew, Ribbed (Joshua Sagraves), Mayberry, Einstein, None, None
FNGs: 1 None
COUNT: 8
WARMUP:

THE THANG:

Station 1 Pull-up bars:
    – Record you max set of pulls ups
    – 5 sets of max pull-ups/Chin-ups
– 5 sets 20/18/16/14/12 reps
    – 20 body weight squats
    – 20 big boy sit-ups

Station 2 stairs:
5 sets 20/18/16/14/12 reps
    – 20 Merkins
    – 20 Little Baby Crunches
    – 20 Lunges
    – Run up the stairs
    – Hold plank or squats while waiting

Station 3 Hill:
5 sets 20/18/16/14/12 reps
    – 20 shoulder taps
    – 20 imperial walkers
    – 20 American hammers

MARY:

ANNOUNCEMENTS:

COT: