F3 Knoxville

Forget the plan. Let’s do this instead.

AO: shamrock
Q: Eliza
PAX: Flower Pot, Stitch, Lizzy, slappy, Eliza, Honeydew, Dog Bite
FNGs: None
COUNT: 7
WARMUP: stretching. Cherry pickers. Baby arm circles. Moroccan Night Clubs, Grady Corns

THE THANG:
part 1
Mosey to pavilion
10 step ups each leg
10 dips
10 merkins.

Repeat with 8,6,4,2

Part 2
CMU pile
25 curls
25 Overhead press
20 rows each side
5 blockees

Slowzy mumble chatter walk to curb and back. Repeat 2 more times

Part 3
11s with squats and rocky balboas from stadium entrance to curb and back

MARY: EH chat with the cross country coach at Catholic- military kid from DC Mike Spooner…good talk. Offered to help with facilities. May come out one day. Potential fng names : spoonman, soundgarden, forker? Maybe

ANNOUNCEMENTS: 0

COT: I keep putting things off around the house cause we’re so busy with sports and stuff but i keep finding time to play golf and go out. This weekend i had opportunities to do some fun stuff and my wife called me out and so i stayed home and did the work. Who do you need to listen to and make time for?

Jungle Rumble

AO: shamrock
Q: Drano
PAX: slappy, Mermaid, Squatter, Anchorman, Snaggletooth (Elijah Tafao), Stitch, Eliza, Baby Boomer, Dumpster Dive, Dog Bite, Band Camp, Honeydew, Skidmark freefall craps
FNGs: None
COUNT: 16
WARMUP:

• Side Straddle Hops (SSH): 20 IC (in cadence) – Classic jumping jacks to wake up the legs and arms.
• Imperial Walkers: 15 IC – March in place with a twist, channeling your inner stormtrooper marching through the jungle vines.
• Arm Circles: 10 forward + 10 backward IC – Small to big circles to loosen the shoulders.
• Good Mornings: 10 IC – Bend at the waist with straight legs, like bowing to the jungle king.
• Merkins (Push-ups): 10 OYO (on your own) – Standard form to prime the upper body.
• Air Squats: 15 OYO – Deep squats to fire up the quads.
Mosey to the football field

THE THANG:

The main event: A partner-based “Jungle Circuit” with animal-themed exercises for fun, mixed with cardio bursts to keep it challenging. Pair up with a battle buddy (if odd number, one group of three). We’ll do two rounds of the circuit, with a twist for competition. Each station lasts ~3-4 minutes; rotate quickly. Total circuit time per round: ~10-12 minutes, plus transitions.
Circuit Stations (AMRAP – As Many Rounds As Possible in the time):
1. Monkey Burpees: Partner A does burpees with a gorilla chest pound at the top (jump up, pound chest, repeat). Partner B holds a plank. Switch after 10 burpees each. (Fun factor: Make monkey noises for laughs; challenging: Full burpee with push-up.)
2. Frog Jumps + Bear Crawl Relay: Leap like frogs (squat jumps) across a 20-yard distance, then bear crawl back. Partners alternate turns. (Fun: Race your partner; challenging: Low bear crawl form to burn the core and shoulders.)
3. Lion Merkins Pyramid: Together, do merkins in a pyramid: 1-2-3-2-1 (or scale up to 5 if you’re beasts). High-five at the top of each set. (Fun: Roar like lions on the last rep; challenging: Diamond merkins for the pyramid peak.)
4. Snake Slithers (Partner Carry): Partner A fireman carries Partner B 20 yards, then switch. If carries are too tough, modify to wheelbarrow walks. (Fun: Yell “Slither away!” during the carry; challenging: Add a sprint back after dropping your partner.)
5. Eagle Flutters + Sprint: One partner does flutter kicks (on back, legs kicking like flying) while the other sprints 50 yards and back. Switch. Aim for 20 kicks per turn. (Fun: Flap arms like wings; challenging: Keep legs low for max ab burn.)
Twist for Fun & Challenge: Between rounds, play “Rock-Paper-Scissors Burpee Battle” – Loser does 5 burpees

If time permits, circle game with animal sounds. One PAX is in the middle of the group. He covers his eyes and spins around 5 times. The rest of the PAX will move around the circle to make sure the “it” PAX does not know where everyone is located. Q points while “it” has his eyes closed and says an animal. The PAX pointed at them has to mimic the animal noise. The “it” then has to say who he believes the noise is coming from by naming the PAX. If he is correct, the PAX who spoke is not “it”. If he is wrong, he goes for another round.

MARY:

• Plank Jungle Hold: Standard plank, but alternate lifting one arm like reaching for a vine – 60 seconds.
• LBCs (Little Baby Crunches): 20 IC – On back, crunch with a twist to mimic dodging jungle obstacles.
• American Hammers: 15 IC per side – Russian twists with “hammer” claps, like chopping through underbrush.
• Leg Raises: 15 OYO – Lying down, raise legs to 90 degrees, slow and controlled for that deep burn.
• Superman Holds: 45 seconds – Face down, arms and legs lifted like flying through the canopy.
• Cool-down Stretch: Finish with child’s pose for 1 minute each to recover.

ANNOUNCEMENTS:
Prayer requests for skid marks wife, anchorman’s niece (stage three cancer), and Mermaid’s daughter (wisdom teeth pulled today)

COT:

Don’t take yourself too seriously. We made a lot of funny noises today and had some good laughs. I’ve spent most of my life afraid of being myself. I used to say I am a chameleon, because I can fit in everywhere. But, the reality for me was that I wasn’t really being true to my character and personality anywhere. Often times I was afraid to be silly or goofy in certain settings. While I understand not every setting is the proper setting for those things, I was ignoring them for wisdom, I was ignoring them because I was afraid of what people would think of me. My encouragement to you today is just be yourself. Whether that’s goofy and silly, more serious, or calculated. Whoever you are, don’t be afraid of expressing that. And… don’t be afraid to look ridiculous sometimes. Laugh when you’ve got egg on your face. Life’s too short to be serious all the time.

Sandbag Heist

AO: shamrock
Q: Mermaid
PAX: Dog Bite, Anchorman, Drano, Squatter, slappy, Gringo, Eliza, Lizzy, Honeydew, Stitch, Free Fall (Justin Whitaker), Mermaid
FNGs: None
COUNT: 12
WARMUP:
lower back stuff, hip stretch, SSH, temp merks, tempo squats
THE THANG:
sandbags of 80, 60, 60, 40, 20 lbs were at the 10 yard line. Teams were divided into two groups of 6. One team stood in the end zone, the other at the 20.

A value was assigned to each sandbag as well as a specific exercise. One member from each team took a asandbag from the pile, carried it to their zone, did the requisite exercises and recorded the points. Then the next man for each team took a turn. You could take a bag from the middle, or steal it from the opposing team. While the sandbags were being carried, the rest of the PAX alternated calling exercises and performing those until another exercise was called.

Rd 1
20lb – 1 pt – 20 squats
40lb – 2pts – don’t remember, will consult my cardboard
60lb – 3pts – 10 Thrusters
80lb – 8 lifts from the ground, and toss it over your head
slosey to the opposite end zone and back
Rd 2
20lb – 1 pt – 20 american hammers
40lb – 2pts – 20 lift to chin
60lb – 3pts – 10 OHP and 10 mtn climbers
80lb – 4pts – 5 manmakers
slosey to the opposite end zone and back
MARY:
Tempo LBC’s, flutter kicks, tempo LBCs
ANNOUNCEMENTS:

COT:
I like to do hard things at F3 to prepare me for hard things in life. Thursday was a hard day a work with a termination and two team members who have been diagnosed with prostate cancer. It was a difficult day, but the prep we do in F3 makes the hard things in life easier.

16 laps

AO: shamruck
Q: Eliza
PAX: Mermaid, Flower Pot, Fabio (Joe Hamilton), Eliza, Lizzy, The Situation, Honeydew
FNGs: None
COUNT: 7
THE THANG: try to get 16 laps (4 miles) in. I did r ruck 4/run 4/ruck 4/ run 4

COT: told a story about Rick Barnes on a recruiting trip.

You never know the impact you’ll have on someone by even the smallest thing you say or do.

The day before freedom

AO: shamruck
Q: Eliza
PAX: Flower Pot, Eliza, Drano, Fabio (Joe Hamilton)
FNGs: None
COUNT: 4
THE THANG: RUCK: the route is a secret

COT:

n Congress, July 4, 1776

The unanimous Declaration of the thirteen united States of America, When in the Course of human events, it becomes necessary for one people to dissolve the political bands which have connected them with another, and to assume among the powers of the earth, the separate and equal station to which the Laws of Nature and of Nature’s God entitle them, a decent respect to the opinions of mankind requires that they should declare the causes which impel them to the separation.

We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.–That to secure these rights, Governments are instituted among Men, deriving their just powers from the consent of the governed, –That whenever any Form of Government becomes destructive of these ends, it is the Right of the People to alter or to abolish it, and to institute new Government, laying its foundation on such principles and organizing its powers in such form, as to them shall seem most likely to effect their Safety and Happiness. Prudence, indeed, will dictate that Governments long established should not be changed for light and transient causes; and accordingly all experience hath shewn, that mankind are more disposed to suffer, while evils are sufferable, than to right themselves by abolishing the forms to which they are accustomed. But when a long train of abuses and usurpations, pursuing invariably the same Object evinces a design to reduce them under absolute Despotism, it is their right, it is their duty, to throw off such Government, and to provide new Guards for their future security.–Such has been the patient sufferance of these Colonies; and such is now the necessity which constrains them to alter their former Systems of Government. The history of the present King of Great Britain is a history of repeated injuries and usurpations, all having in direct object the establishment of an absolute Tyranny over these States. To prove this, let Facts be submitted to a candid world.

He has refused his Assent to Laws, the most wholesome and necessary for the public good.

He has forbidden his Governors to pass Laws of immediate and pressing importance, unless suspended in their operation till his Assent should be obtained; and when so suspended, he has utterly neglected to attend to them.

He has refused to pass other Laws for the accommodation of large districts of people, unless those people would relinquish the right of Representation in the Legislature, a right inestimable to them and formidable to tyrants only.

He has called together legislative bodies at places unusual, uncomfortable, and distant from the depository of their public Records, for the sole purpose of fatiguing them into compliance with his measures.

He has dissolved Representative Houses repeatedly, for opposing with manly firmness his invasions on the rights of the people.

He has refused for a long time, after such dissolutions, to cause others to be elected; whereby the Legislative powers, incapable of Annihilation, have returned to the People at large for their exercise; the State remaining in the mean time exposed to all the dangers of invasion from without, and convulsions within.

He has endeavoured to prevent the population of these States; for that purpose obstructing the Laws for Naturalization of Foreigners; refusing to pass others to encourage their migrations hither, and raising the conditions of new Appropriations of Lands.

He has obstructed the Administration of Justice, by refusing his Assent to Laws for establishing Judiciary powers.

He has made Judges dependent on his Will alone, for the tenure of their offices, and the amount and payment of their salaries.

He has erected a multitude of New Offices, and sent hither swarms of Officers to harrass our people, and eat out their substance.

He has kept among us, in times of peace, Standing Armies without the Consent of our legislatures.

He has affected to render the Military independent of and superior to the Civil power.

He has combined with others to subject us to a jurisdiction foreign to our constitution, and unacknowledged by our laws; giving his Assent to their Acts of pretended Legislation:

For Quartering large bodies of armed troops among us:

For protecting them, by a mock Trial, from punishment for any Murders which they should commit on the Inhabitants of these States:

For cutting off our Trade with all parts of the world:

For imposing Taxes on us without our Consent:

For depriving us in many cases, of the benefits of Trial by Jury:

For transporting us beyond Seas to be tried for pretended offences:

For abolishing the free System of English Laws in a neighbouring Province, establishing therein an Arbitrary government, and enlarging its Boundaries so as to render it at once an example and fit instrument for introducing the same absolute rule into these Colonies:

For taking away our Charters, abolishing our most valuable Laws, and altering fundamentally the Forms of our Governments:

For suspending our own Legislatures, and declaring themselves invested with power to legislate for us in all cases whatsoever.

He has abdicated Government here, by declaring us out of his Protection and waging War against us.

He has plundered our seas, ravaged our Coasts, burnt our towns, and destroyed the lives of our people.

He is at this time transporting large Armies of foreign Mercenaries to compleat the works of death, desolation and tyranny, already begun with circumstances of Cruelty & perfidy scarcely paralleled in the most barbarous ages, and totally unworthy the Head of a civilized nation.

He has constrained our fellow Citizens taken Captive on the high Seas to bear Arms against their Country, to become the executioners of their friends and Brethren, or to fall themselves by their Hands.

He has excited domestic insurrections amongst us, and has endeavoured to bring on the inhabitants of our frontiers, the merciless Indian Savages, whose known rule of warfare, is an undistinguished destruction of all ages, sexes and conditions.

In every stage of these Oppressions We have Petitioned for Redress in the most humble terms: Our repeated Petitions have been answered only by repeated injury. A Prince, whose character is thus marked by every act which may define a Tyrant, is unfit to be the ruler of a free people.

Nor have We been wanting in attentions to our Brittish brethren. We have warned them from time to time of attempts by their legislature to extend an unwarrantable jurisdiction over us. We have reminded them of the circumstances of our emigration and settlement here. We have appealed to their native justice and magnanimity, and we have conjured them by the ties of our common kindred to disavow these usurpations, which, would inevitably interrupt our connections and correspondence. They too have been deaf to the voice of justice and of consanguinity. We must, therefore, acquiesce in the necessity, which denounces our Separation, and hold them, as we hold the rest of mankind, Enemies in War, in Peace Friends.

We, therefore, the Representatives of the united States of America, in General Congress, Assembled, appealing to the Supreme Judge of the world for the rectitude of our intentions, do, in the Name, and by Authority of the good People of these Colonies, solemnly publish and declare, That these United Colonies are, and of Right ought to be Free and Independent States; that they are Absolved from all Allegiance to the British Crown, and that all political connection between them and the State of Great Britain, is and ought to be totally dissolved; and that as Free and Independent States, they have full Power to levy War, conclude Peace, contract Alliances, establish Commerce, and to do all other Acts and Things which Independent States may of right do. And for the support of this Declaration, with a firm reliance on the protection of divine Providence, we mutually pledge to each other our Lives, our Fortunes and our sacred Honor


Fatal error: Uncaught Error: Call to undefined method WP_Script_Modules::get_queue() in /home/f3knoxville/www/www/wp-content/plugins/gutenberg/lib/compat/wordpress-7.0/script-modules.php:51 Stack trace: #0 /home/f3knoxville/www/www/wp-includes/class-wp-hook.php(324): gutenberg_print_script_module_translations('') #1 /home/f3knoxville/www/www/wp-includes/class-wp-hook.php(348): WP_Hook->apply_filters(NULL, Array) #2 /home/f3knoxville/www/www/wp-includes/plugin.php(517): WP_Hook->do_action(Array) #3 /home/f3knoxville/www/www/wp-includes/general-template.php(3208): do_action('wp_footer') #4 /home/f3knoxville/www/www/wp-content/themes/treville/footer.php(32): wp_footer() #5 /home/f3knoxville/www/www/wp-includes/template.php(810): require_once('/home/f3knoxvil...') #6 /home/f3knoxville/www/www/wp-includes/template.php(745): load_template('/home/f3knoxvil...', true, Array) #7 /home/f3knoxville/www/www/wp-includes/general-template.php(92): locate_template(Array, true, true, Array) #8 /home/f3knoxville/www/www/wp-content/themes/treville-child/archive.php(45): get_footer() #9 /home/f3knoxville/www/www/wp-includes/template-loader.php(113): include('/home/f3knoxvil...') #10 /home/f3knoxville/www/www/wp-blog-header.php(19): require_once('/home/f3knoxvil...') #11 /home/f3knoxville/www/www/index.php(17): require('/home/f3knoxvil...') #12 {main} thrown in /home/f3knoxville/www/www/wp-content/plugins/gutenberg/lib/compat/wordpress-7.0/script-modules.php on line 51