F3 Knoxville

Tag: Erector

Cardinal VQ Workout @ JUCO – RIP

AO: juco
Q: Mailbox
PAX: Mathlete, Ike, Data, Wanderer, Pelican, Butterknife, Dart Gun, Erector, Guardrail, Lt. Dan, Mailbox, Windex
FNGs: None
COUNT: 12
Performed Cardinals VQ workout

Spoke to the man Cardinal was, the community that f3 is and making the most of today as tomorrow isn’t promised.

Psalm 118:24

This is the day that the Lord has made; let us rejoice and be glad in it.

[juco-rush] Hill Play

AO: juco-rush
Q: Butterknife
PAX: Data, Trash Panda (JUCO), Tooth Fairy, Wagon Wheel (John-Mark Chesney), Cheap Ride, Butterknife, Erector
FNGs: None
COUNT: 7
WARMUP:
1 mile

THE THANG:
Fartlek
30 seconds on w/ equal recovery time
60 seconds on w/ equal recovery time
90 seconds on w/ equal recovery time

Repeat 5 times

MARY:

ANNOUNCEMENTS:

COT:

Erector’s Favorite Things

AO: the-project
Q: Erector
PAX: Flying Dutchman, OBrother, Tom Tom, Ocho, Erector
FNGs: None
COUNT: 5
WARMUP:
15 SSH, 15 mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 tempo squats, 5 cherry pickers
THE THANG:
Mosey to the friendship bell. Perform exercises, each followed by a lap. 40 step ups, 40 derkins, 40 squats, and 40 dips.
Mosey to the playground. Do a total of 40 burpees and 40 pull-ups. Alternate exercises by 5’s.
Mosey to the pool wall. Do 10 wall-ups and 10 big boys. Repeat 4 times.
Mosey back to the flag.
MARY:
Freddy Mercury
ANNOUNCEMENTS:
Escape from Haw Ridge date announced soon.
COT:
In considering resolutions for the new year, there are many noble things that we can resolve to do better. Time management is one of those things. There can be a lot said about time. King Solomon said there is a time for everything (Ecclesiastes 3). We often hear the phrase “time is money” because our time is valuable. What I wanted to share today is that our time is limited. I was thinking about how much time we spend doing the various things in our lives. How much time do we spend working, exercising, teaching, playing, praying, and worshipping? All of these are good things to spend our time on. We must work to take care of our families. We should exercise to take care of the bodies we are blessed with. We must teach our children how to live. We need time to relax and have fun. We need time in prayer to God. We need time to worship God and encourage each other when we gather together. However, do we spend any of our time on fruitless things? Do we waste our time in front of screens? Do we waste extra time at the office when it could wait until tomorrow? Do we spend too much time being lazy on the weekends? James 4:14 impresses on us that our life is as a vapor that only appears for a little while.
James 4:13-17 NASB1995
[13] Come now, you who say, “Today or tomorrow we will go to such and such a city, and spend a year there and engage in business and make a profit.” [14] Yet you do not know what your life will be like tomorrow. You are just a vapor that appears for a little while and then vanishes away. [15] Instead, you ought to say, “If the Lord wills, we will live and also do this or that.” [16] But as it is, you boast in your arrogance; all such boasting is evil. [17] Therefore, to one who knows the right thing to do and does not do it, to him it is sin.”
We need to be mindful of how we spend our time because we don’t have an endless supply.

BOSU : Both Sides UP : Bowl 🥣 of Soup

AO: juco
Q: Butterknife
PAX: Wanderer, Windex, Chuck Munsey, Butterknife, Dart Gun, Erector, Love Shaq, Mailbox, Fetch, Ike
FNGs: None
COUNT: 10
WARMUP:
SSH
Windmills
Motivators
Tempo Squats
Bear :bear: Crawl in Hi FivesCrawl Bear :bear: out
Cherry :cherries: Pickers
Downward and Upward facing :dog:

THE THANG:
2 lines w/ person in front falling off for 2 burpees to big parking lot

Fun with BOSU
Each person rotates through 10 Merkins, 10 Squats, and 20 crunches while the rest of us do line drills.
Line drills: Jumping back and forth over a line. Jumping side to side, Walking Lunges, Side Shuffles, Karaokes, Bear :bear: Crawls, Merkins, Crab :crab: Walks, Duck :duck: Walks, and mosey’s.

Stop for CORE exercises:
Flutter kicks x20
Pendulums x20
Side crunch x10
J-Los x 10
Side crunch x10
Hello Dolly’s x20

1 line person in front falls off for 2 burpees to sophomore hill for Four Corners.

10 Burpees
Bernie up the hill
5 Pull Ups
20 Squats
10 Burpees
Rinse and Repeat x 2

MARY:

ANNOUNCEMENTS:
Smokies Convergence this weekend

COT:
At church we were encouraged to do a Personal Growth Plan and choose a word for the year. My church chose Power. It’s tied to Acts 1:8.

“But you will receive power when the Holy Spirit comes upon you. And you will be my witnesses, telling people about me everywhere—in Jerusalem, throughout Judea, in Samaria, and to the ends of the earth.”” Acts of the Apostles‬ ‭1‬:‭8‬ ‭NLT‬‬

Live in POWER in 2025
P – Prayer
O – Obedient
W – Worship
E – Evangelism
R – Rest

Let me know if you want me to send you the growth plan.

I saw Mailbox’s word is Intentional. I love it!
I chose Presence: the state or fact of existing, occurring, or being present in a place or thing.

I encourage you to choose a word. Pray over it, Google Bible verses tied to the word, etc. I’ve found several verses and I’m trying to nail down the one I want to go with.

Let us know what word you choose:
Possible words:
Warrior
Champion
Love
Perceiver
Empowered
Happy
Elevate
Breakthrough
Prepared
Presence