F3 Knoxville

Tag: Fetch (Joel Moran)

The 5:15 Triple Shot

AO: juco
Q: Waffles
PAX: 5K, (Tooth Fairy) Dana Rust, Breadstixx (Sam Tucker), Butterknife, Commission, Dart Gun, Fetch (Joel Moran), Guardrail, HallPass, Noodles (Brian Solmonson), Plaque (John Baxter), Stitch, Survivor (Jared Tharpe), Wanderer, Jonathan Desai, Curveball P (Dave Purcell)
FNGs: None
COUNT: 17
Warm-up:
> 10 Freddie Mercuries
> 10 tempo merkins
> 10 burpees
> 10 big boys on your own

The Thang:
Mosey to square where pax will team up. While the partner runs a lap around the square, the other will perform the exercise. Partners alternate after 1 lap.
> 100 elevated merkins
> 150 dips
> 200 Baby crunches

Mosey to a different spot

The 5 fifteen triple shot
> 15 Side Straddle Hops
> 1 burpee
> 15 merkins
> 1 burpee
> 15 squats
> 1 burpee
> 15 big boys
> 1 burpee
> 15 shoulder taps
> 1 lap around building

Repeat all 3 times

Mary: ask members of the pax for exercise until 6:15.

COT:
1 Corinthians 4:6-9

Even though we have trials and hardship in life, we are not forsake by God. Temporal trials ate nothing compared to eternal glory.

The Long Haul II

AO: juco
Q: Guardrail
PAX: 5K (Derren Burrell), Lil’ Spice (Chad Crawford), Booster (Les Fout), Plaque (John Baxter), Butterknife, Waffles (Pedro Da Silva), Wanderer, Miss Fire, Po-Boy (Travis Dupre), Fetch (Joel Moran)
FNGs: None
COUNT: 11
WARMUP: SSH, Cherry Pickers, WIndmills
THE THANG: replay of f3knoxville.com/the-long-haul/ Made it further this time. You all make me better, thank you.
MARY: Burpee, squats, Flutters, BBS, Pickle Pounders superman
ANNOUNCEMENTS: Not too late to sign up for Forg3. Sept 22. Flag handoff to slappy at Shamrock end of the month.
COT: On this 22 anniversary of Sept 22, know what matters. Terrorism stories at our core because it shows how little control we have. It makes us face our fears, straight to our fear of death, but In Christ’s, we do not have to fear
“Examine yourselves, to see whether you are in the faith. Test yourselves. Or do you not realize this about yourselves, that Jesus Chris is in you? — Unless indeed you fail to meet the test!” 2 Cor 13:5
1) It’s yourself, not others.
2) It’s worth the time to get this right. Of utmost importance.
3) Jesus is in you. If that is so – you’ll be different than you used to be – different than you want to be – different than society will tell you. You don’t have to fear.
The Holy Spirit is powerful, awesome and available. Don’t ignore Him

51st Birthday Q

AO: juco
Q: 5K (Derren Burrell)
PAX: Borg (Mark McKeever), Fetch (Joel Moran), Wanderer, Papa Lock (Chris McCarthy), Waffles (Pedro Da Silva), Mailbox (Chip Keim), 5K (Derren Burrell), Dart Gun (Todd Mulder), Biohack (Andrew Ditmer), Mathlete (Jacob Platfoot), Booster (Les Fout)
FNGs: None
COUNT: 12
WARMUP:
High Knees
Kick backs
SSH
Morrocan Night Club
Merkins
Tempo Squats
Freddy Mercuries

THE THANG:
Last Man Up to Sophomore Hill

Burp Back Mountain
– pairing up with one person proceeding to run backward up the hill/forward down the hill while the other person is performing burpees. The individuals continue to alternate running with burpees until 100 total burpees are completed

Cindy Crawford 5 corners
– AMRAP 5 pull-ups, 20 LBCs, 30 merkins, and 40 squats, and 50 Calve raises

MARY:
51 Freddie Mercuries

ANNOUNCEMENTS: Ghost Flag missing, Windex needs to post at the Project…

COT:
Psalm 118: 22-24
22 The stone the builders rejected
has become the cornerstone;
23 the Lord has done this,
and it is marvelous in our eyes.
24 The Lord has done it this very day;
let us rejoice today and be glad.

– As another year passes for this birthday boy, becomes paramount to remember the Lord rejoices in what He has done, so we ought to do the same — God is good in providing all we need (most importantly His Son who became the cornerstone), let us rejoice each day we have to bless His Name.

All the Smells

AO: juco
Q: Guardrail (Brandon Brown)
PAX: Mailbox (Chip Keim), Noodles (Brian Solmonson), Carhop (Nick Axon), Lil’ Spice (Chad Crawford), Fetch (Joel Moran), Commission (Adam Wilson), Hallmark
FNGs: None
COUNT: 8
74° 100% humidity
WARMUP: SSH, Windmills, TiChi Warrior, Cherry Pickers, Tempo Merkins
THE THANG: Aug Metric. 1.5mile run, max bbs in 1 min, max pull ups, max merkins in 1 min, Max burpee in 5 min.
MARY: No time
ANNOUNCEMENTS: Shovelflag handoff Sept 1 and 5
COT: Today, I need to talk to you about a serious topic, I need to talk to you about how you smell. Specifically, how you smell after being here.
Does being out here change the way you smell to God?
Before I get into that question, 3 things about odors
1) There is no denying it’s real, but you can’t see it.
Remind us there are senses we have that we don’t use all the time, but show us a reality we often miss. Don’t miss the fact that there are realities we can’t see. Use the spiritual sense God gave you to experience Him and the spiritual realm.
2) Smells invoke emotional responses
Nose, Absorb into blood> Olfactory Bulb: Sort smells> Olfactory Cortex: Identify smell. It helps you recognize if you’re smelling a flower, Butterknife, or unwashed gloves.> Hippocampus: This is a really important area for memory. It’s like a librarian in your brain that helps store and organize memories. When you smell something, the hippocampus can help connect that smell to past experiences or memories, making smells a powerful trigger for recalling memories.> Which is right next to and part of your: Amygdala: This part is in charge of emotions and feelings. Smells can evoke strong emotions and reactions because the amygdala connects them to past experiences. That’s why certain smells might make you feel happy, relaxed, or even nostalgic.
God uses smells and memories to bring us emotion, joy, sadness, longing. Realize this and lean into it. Don’t be afraid to experience all the emotions.
3) You can get so used to a smell you don’t even notice it anymore – but you still stink
On the good things in life, don’t get so used to the amazing access we have to God in Prayer or through free, immediate access to his Word. Or freedome to worship or meet here. Enjoy the “smell” of your spiritual life. God has blessed us beyond measure.
4) Everyone has a smell. What do you smell of? Selfishness or selflessness? Joy or Despair? Hope or Hopelessness? You may have to ask a brother to get the honest answer.

2 Cor 2: 15 For we are to God the pleasing aroma of Christ among those who are being saved and those who are perishing. 16 To the one we are an aroma that brings death; to the other, an aroma that brings life.
Phil 4:18: walk in the way of love, just as Christ loved us and gave himself up for us as a fragrant offering and sacrifice to God.
Check your heart, make sure you are spending your days in a way that is an offering to God.

Partner Workout

AO: juco
Q: Noodles (Brian Solmonson)
PAX: Mailbox (Chip Keim), Butterknife, Wanderer (Dave Staab), Hallmark, Waffles (Pedro Da Silva), Windex, Guardrail (Brandon Brown), Jonathan Woodall (GUMP), MessyHobbs, Booster (Les Fout), Fetch (Joel Moran), 5K (Derren Burrell), Noodles (Brian Solmonson), Carhop
FNGs: 1 Carhop
COUNT: 14
WARMUP:
– Side straddle hop, 8-ct Merkin, Windmill, Bend and reach
THE THANG:
Partner workout
1) run around building as team of 2, carrying brick.
Partner A does hand-release Merkins while Partner B holds brick overhead. 100 total reps. When no longer can hold brick overhead, switch.

2) run around building, same as 1. Once complete, 100 ground to overheads as team using brick. One HIM does reps, other holds plank/downward dog

3) run around building. 100 burpees. Same as #1. One HIM does burpees, other holds brick over head. Switch back and forth until burpees complete.

Finish with one more lap with brick

MARY:
ANNOUNCEMENTS:
COT:

Matthew 11:28-30
– When is the last time we went to Jesus?
– Are you tired? What’s in your ruck that we need to give to Jesus? Sexual sin, alcohol, pride?
– Do we trust Jesus’ heart? His heart is gentle and lowly (humble)
– What’s Jesus’ yoke? Forgiveness, grace, mercy