F3 Knoxville

Tag: Fetch

JUCO Ultimate Beatdown

AO: juco
Q: Wanderer
PAX: Dart Gun, Pelican, Guardrail, Windex, Fetch, Data
FNGs: None
COUNT: 7
WARMUP:
– Tempo Merkins
– Tempo Squats
– SSH
– Cherry Pickers
– LBAC forward/backward
Mosey to field… :flying_disc:

THE THANG:
Ultimate Frisbee
Every turnover Q announced 10 of:
– Merkins
– Squats
– Plank Jacks
– BBS
Every score scoring team chose 20 of:
– Burpees
– Hand Release Merkins
– Jump Squats
– LBC
Half time plank ring of fire. Each PAX counted to 10.

MARY:
– Imperial walkers
– Hillbilly Walkers
– Freddie Mercuries
– Supermans to time

ANNOUNCEMENTS:
Pelican VQ Wednesday

COT:

Continuing my theme of treasure from last Q.
“Matt 6:20-21
20. But store up for yourselves treasures in heaven, where moths and vermin do not destroy, and where thieves do not break in and steal. “”21 “”For where your treasure is, there your heart will be also.”
These verse is one of several in this section about focus. What are you focused on? Where your treasure and focus are is where your heart is. This challenge is to make sure your focus is in the right place. Nothing wrong with things of this world but they can so easily become the center of your attention.

Puzzles, Corn Chips, and Sculpting?

AO: juco
Q: Windex
PAX: Fetch, Love Shaq, Mailbox, Guardrail, Waffles, Windex
FNGs: None
COUNT: 6
WARMUP:
SSH, Tempo Squats, LBAC – F, LBAC – B, Tennessee Rocking Chairs, Projectivators
A little frisbee pre warm up.

THE THANG:
Mosey the long way to the quad, with someone sprinting ahead to catch the frisbee.

Grab a partner and do the following DORA workout: 1 does the exercise, 1 runs a lap – switch until the number of reps is reached.

Merkins x 275
Squats x 275
LBC x 275
Dips x 275
Freddy Mercury x 275
Flutter Kicks x 275

Mosey back to the flag for 7 burpees.

I just realized that we didn’t do the 7th exercise, which we didn’t have time for anyways…which means my whole workout is ruined. :weary: :rolling_on_the_floor_laughing: :man-shrugging:

MARY:
Imperial Walkers, Grady Corns

ANNOUNCEMENTS:
Escape From Haw Ridge – 3/28/25

COT:
See juco-rush

BINjucO

AO: juco
Q: Guardrail
PAX: Chitchat (Pana), Mailbox, Windex, Fetch
FNGs: None
COUNT: 5
WARMUP: SSH, Mtn Climbers, Cherry Pickers, Baby Arm circles,

THE THANG: Mosey through the courtyard, stop for some step ups and dips, then get to the CMU pile for a game of BINGO, Juco style. run to the corner when anyone gets 5 in a row. Winner got to use the heated CMU.

MARY: Heels to heaven, Burpees, Imperial Walkers.

COT:If Jesus Christ be God and died for me, then no sacrifice can be too great for me to make for Him.” -C. T. Studd

For me, to live is Christ, to die is gain. Phil 1:21

[the-pulpit] Bootcamp

AO: the-pulpit
Q: Ike
PAX: Betty, Fetch, Ike, Leland Robbins (Geiger), Smoked Pickle, Voodoo, Chuck
FNGs: None
COUNT: 7
WARMUP:Motivator, Cherry Picker, etc

THE THANG:Run from station to station, at each station start with 10 Burpees, with a mixture of Tempo Merkins and squats, flutter kicks, hello dollys, Freddie mercury’s, heels to heaven, and monkey humpers. While running would add in knee taps, butt kickers, karaoke’s, and jail breaks

MARY:

ANNOUNCEMENTS: Reminder about Spartan Race

COT:Talk on Joy

Sea Biscuit Treasure

AO: juco
Q: Wanderer
PAX: Lt. Dan, Love Shaq, Windex, Mailbox, Guardrail, Fetch
FNGs: None
COUNT: 7
WARMUP:
SSH, LBAC forward/back, tempo squat, harry rockets

THE THANG:
Mosey to the pond for a Sea Biscuit.
Start with the following PT:
– 10 Burpees
– 20 Merkins
– 30 Walking lunges

After PT run 1 short loop next to the pond. Continue with the following the pattern.
PT: 2 loops
PT: 3 Loops
PT: 2 loops
PT: 1 loop

We cut it short and hustled back to the flag. Arrived right on time.

COT:

My family does a word for the year. It’s kind of like a resolution, theme or something to work in for the year.

My word for this year is “Treasure”. It comes from Matthew 6 which we often refer to as some of the spiritual disciples. It talks about giving, prayer and fasting.
But when talking about these things it mentions many times treasure and reward, how do get treasure when doing them, what treasure lasts and what kind doesn’t last, etc. It talks about where to keep your treasure so it lasts, and isn’t stolen.
Be encouraged, God wants us to have treasure and he wants to give it to us.
So this year, stop being so generous and benevolent and be greedy with me. Lets go treasure hunting! :pirate_flag: :parrot:

“19 “”Do not store up for yourselves treasures on earth, where moths and vermin destroy, and where thieves break in and steal.
“”20 “”But store up for yourselves treasures in heaven, where moths and vermin do not destroy, and where thieves do not break in and steal.
“”21 “”For where your treasure is, there your heart will be also.
— Matthew 6″