F3 Knoxville

Tag: Feeny

12 Heavy Pains of Christmas

AO: the-project
Q: Biohack
PAX: Erector, Flying Dutchman, Biohack, OBrother, slappy, Papa Lock, Tom Tom, Feeny, Munge
FNGs: None
COUNT: 9
WARMUP:
-Projectivator
-Cherry Pickers
-Tempo Merkins

THE THANG:
Death march to hill on ORAU campus parking lot. Then do the first exercise, run up and down the hill, do 2 + 1, run, do 3 +2 + 1, run, etc. Just like the song.

1. Blockee
2. Elves on the shelf
3. Thrusters
4. Derkins
5. Big Boys
6. Lunges
7. Curls
8. Rows
9. Diamond derkins
10. Tricep extensions
11. Squats
12. Blockees

MARY:
ANNOUNCEMENTS:
COT:
This month, billions of people around the world will celebrate the birth of a Jewish baby in a town in a land that they don’t think Jews lived in before 1948.

The current conflict (and past and future ones) were foretold in Genesis to Abraham by God. He promised that the decedents of his 2 sons would fight until the end times.

F3RoCo Starfish

AO: rampart
Q: Skeletor , Outnumbered, Feeny, Wingman, Lucille (Austin Williams), Piston
PAX: Wingman, Stetson (Cayden Emory), Steam, Spielberg, Sparkler, Porthole, Piston, Pele (Jon Lindberg), Outnumbered, OnStar, OBrother, Mo Rocka (Joshua Miller), McFly, Mathlete, Lucille (Austin Williams), Lilydipper, KickFlip, Icey Hot, GoDaddy (Zack Williamson), Ghost Flag (F3Knoxville), Feeny, CRISPR, Butterknife, BTU, Brick, Biohack, Airborne (Chase Perkins), (Binks) Caleb McDaniel
FNGs: None
COUNT: 39
WARMUP: covered by Feeny
THE THANG: 4 way split rainy day Q by outnumbered, Wingman, Lucille, and Piston
MARY: 10 Hindu Merkins
ANNOUNCEMENTS: F3RoCo is open for business
COT: Be present! Not only physically but mentally. This is something I struggle with. Follow through with your commitments to not only be physically present where you are, but be there mentally as well.

Ephesians 5:15-16
15 Look carefully then how you walk, not as unwise but as wise, 16 making the best use of the time, because the days are evil.

I consistently find myself in another world in my own head thinking about the things that need to be done. My wife and son deserve my mental presence. Consciously make an effort to be there with them, listening to what your loved ones have to say. Set aside the burdens of work, the task list for church and F3, to be present with them. Make the headspace to be the man you have been called to be. Be a HIM!

Fitness and Faith Workout

AO: rampart
Q: Mo Rocka (Joshua Miller)
PAX: (Binks) Caleb McDaniel, Skeletor, No Treble, Outnumbered, Porthole, Lucille (Austin Williams), Feeny, Mo Rocka (Joshua Miller)
FNGs: None
COUNT: 8
WARMUP: a page out of Piston’s book. 20 SSH, 1 burpee, 5 tempo merkins, 1 burpee, 10 tempo squats, 1 burpee, Knoxville Cherry Pickers, Willy Mays Hays, Shoulder Burn, 3 burpees.
THE THANG: 4 locations are setup with questions relating to The Bible, stations 1-3 have 3 questions each, station 4 has 5 questions. Questions ramp up in difficulty as we progress, restarting at each station. Each question has 2 answer choices. If you choose the wrong answer, the workout you get will be more difficult. Indian run to station 1, Mosey to the rest. Complete the questions before moving to the next station.
MARY: Went in a circle, each PAX got one chance to call out a workout
ANNOUNCEMENTS: F3 RoCo Convergence and Starfish at 7 AM at Rampart. Pre-Ruck at 6, may be cut early to ensure set-up for the Convergence. Christmas Party starting at 6 PM later that same day at Outnumbered’s house. Possible canned food ruck in the making for Christmas.
COT: Regardless of how you performed with the questions regarding The Bible and Christianity in general. You are no less worthy of being called a Christian, Salvation, or The Gospel in general. The Gospel is for everyone. It was given first to the Jews, then to the gentiles. It is for all people, no matter your background, or actions in the past.

F3 Gone Bad

AO: rampart
Q: Piston
PAX: 2DE, Feeny, Ghost Flag (F3Knoxville), Lucille (Austin Williams), Outnumbered, Piston, Porthole, Stick n Poke
FNGs: None
COUNT: 7
WARMUP: Normal stuff
THE THANG: 5 Rounds AMRAP for one minute
Flutter Kicks minute 1
Merkins minute 2
Lunges minute 3
SSH minute 4
Burpees minute 5

Rest 1 minute between rounds.

MARY: Sudden death round of exercises called out by PAX
ANNOUNCEMENTS: Convergence and 2nd F Christmas party at Outnumbered’s place on 12/9
COT: Be the kind of person that others expect to get encouragement, not criticism, from.

“Therefore encourage one another and build one another up, just as you are doing.” – 1 Thessalonians 5:11

Gobbler challenge 2023

AO: rampart
Q: Skeletor
PAX: Lucille (Austin Williams), Ghost Flag (F3Knoxville), Piston, McFly, Wilbur, Feeny, Outnumbered, GoDaddy (Zack Williamson), Stetson (Cayden Emory), Micrometer, Hoover, TLC, Cacti
FNGs: 1 Cacti
COUNT: 14

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT: