F3 Knoxville

Tag: Eliza

Story Blocks

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AO: shamrock
Q: Stitch
PAX: Crawlspace, Eliza, Honeydew, Mermaid, Skidmark, Flower Pot, Lizzy, Snaggletooth (Elijah Tafao), LeBling, Drano
FNGs: None
COUNT: 11
WARMUP:
1. SSH
2. Willie Mays Hayes
3. Moroccan Nightclubs
4. BACF
5. BACB
6. Shoulder Taps
7. Tempo Squats

THE THANG:
Football mosey – Run and Pass duos with drops to do 2 Burpees, back to CMU pile. Partner up and Grab 1 CMU per duo. Move to the back lot, far end of Jesus statue.

Dora Style with one partner beginning the exercise and the other taking the trip to the far light post and back. After 100 collective reps, move on to the next exercise.

1. OHP
2. Curls
3. Tricep Dips
4. Heavy Squats
5. Bench Press
6. Lawn Mower Pulls (switch arms every 10)

Football mosey back to COT with a stop for Mary

MARY:
Flutter kicks
Freddie Mercuries
V-Ups
Pickle Pounders
Mountain Climbers
Hello Dolly

ANNOUNCEMENTS:
One Knox SC Game tickets available for June 13 game. Bring your family/friends. Link on Slack.

COT:
STORY work – Dig into your past stories and relationships. These things directly impacted you and shaped who you are today. Our bodies and our brains process memory differently. They are still with you and how you operate. Find someone to share your story with to help you make sense of why your current life looks and feels the way that it does. You’ll experience healing and freedom along the way.

I mentioned this a couple of weeks ago and I want to continue to challenge each of you to do 3 things:

1. Show up! Just get here. You and the group will grow stronger each morning you are present.

2. Sign up to Q. You are more than equipped to lead a morning workout. You woke up and got here today, and that was the hardest part. I think every man here brings something unique and valuable to our group. If you need help building a workout or want to co-Q, just reach out to me. Let’s get the calendar filled up.

3. Encourage others. Talk to your friends, neighbors, and co-workers about F3. I know it’s not for everyone, but every man needs this, and we all know it. Mention it, talk about what it means to you, and ask for a commitment to try it.

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.

Out and Back

AO: shamrock
Q: Eliza
PAX: Mermaid, slappy, Stitch, Fabio (Joe Hamilton), Lizzy, Voodoo, MacGruber, Anchorman, Skidmark, Eliza, Flower Pot, Gringo, Mocha
FNGs: None
COUNT: 13
WARMUP: Cherry pickers, various stretches, baby arm circles

THE THANG: Divide into 2 teams. There are 6 stations placed randomly around campus. Each station has two envelopes containing exercises for Team 1 and Team 2. Each team rolls a die, finds the corresponding number clue has to
Travel to that location, complete the exercises and return to the flag. Repeat until all 6 stations have been hit.

Station 1: under the overhang where we meet when it rains: 25merkins, 25 mtn climbers (2ct), 25 LBCs, 25 flutter kicks (2ct)

Station 2: picnic pavilion: 20 step ups each leg, 25 dips, 25 big boys, 20 swing pull ups

Station 3: CMU pile: 25 curls, 25 overhead press, 15 swings, 10 blockies

Station 4: at the church door: 15 imperial squat walkers, 10 lunges each leg, 10 friendship merkins

Station 5: Jesus statue: 15 step ups each leg, 60 second walk sit, 25 Freddie Mercurys (2ct) 15 plank jacks

Station 6: shamrock on the 50 yard line: run the bleachers 1 time through.

Final station at flag : 2 burpees each
MARY: no time

ANNOUNCEMENTS: hardship hill, one Knox soccer game 6/13

COT: what does it mean when someone says “you have a lot of potential?” What are some things that keep you from reaching your potential? How do we fight our way around those obstacles and start living up to our potential?

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.”

You have a lot of potential

AO: shamruck
Q: Eliza
PAX: Mermaid, slappy, Lizzy, Eliza, Flower Pot, Dumpster Dive, Honeydew
FNGs: None
COUNT: 7
WARMUP: lap to wait on Slappy

THE THANG: laps racquetball Weigel’s hill and back for more laps

COT: a coach told Knox he has a lot of potential, but that doesn’t mean much if he never gets there. What are you doing to reach your potential?