F3 Knoxville

Tag: Fetch (Joel Moran)

Same as Before Only Backwards and Worse

AO: juco
Q: Mailbox (Chip Keim)
PAX: Mailbox (Chip Keim), Po-Boy (Travis Dupre), Windex, Lil’ Spice (Chad Crawford), 5K (Derren Burrell), Fetch (Joel Moran), Wanderer (Dave Staab), Dart Gun (Todd Mulder), (Tooth Fairy) Dana Rust, Hall Pass, Whiz Kid (Downrange from IL), Noodles
FNGs: 1 Noodles
COUNT: 12
WARMUP:
SSH, Mountain Climbers, Tempo Merkins, Shoulder Taps, Tempo Squats and despite 5k’s request less then 100 Grady Corns
THE THANG:
The same as Wednesday only backwards and with a hill and with a sand bag too. So miserable I was called @trolley
MARY: Box Cutters and Pickle Pounders
ANNOUNCEMENTS: Great to have Whiz Kid back at JUCO from Downrange in Wharton, IL. Also glad to have FNG – Noodles
COT:. Leading with Gratitude. Simple concept but have to be intentional to practice routinely. Shared 10 coin trick to hold self accountable for keeping frequency. Start with 10 coins in left pocket and move one to right pocket each time you show gratitude to someone throughout the day. Practice in all circle of influence! Don’t forget your family too!

O @spotter Where Art Though

AO: juco
Q: Mailbox (Chip Keim)
PAX: Butterknife, Shrubbery, Mailbox (Chip Keim), Erector (Jason Champion), 5K (Derren Burrell), (Tooth Fairy) Dana Rust, Wanderer (Dave Staab), Windex, Full Tank, Wagon Wheel (John-Mark Chesney), Fetch (Joel Moran), Hall Pass
FNGs: None
COUNT: 12
WARMUP:
The usual – SSH, reach for the sky, let it hang, tempo squats, tempo merkins
THE THANG:
To keep the legend of @spotter alive (trying to keep his name from fading from the memories of the gloom). We brought back the Burpin Bernie back but went heavy with CMU work. Started with 10 Blockees, ran to first line – 1 Burpee and Bernie back, next 20 Heavy lunges, ran to second line – 2 Burpees and Bernie back. Worked way up to 30 Tri Extension, 40 goblet squats, 50 curls, 60 heavy LBC, 70 overhead press/rows, 80 heavy flutter, 90 bench press, 100 heavy Freddy
MARY:
Had time for 30 box cutters
ANNOUNCEMENTS:

COT:

Talked about Joy and seeing things through glass half full lens despite trials and tribulations life throws our way. Mom’s health struggles and subsequent miracle recoveries and positive attitude through it all has been a blessing in many ways and a gut check as well when I can be frustrated or down despite much better circumstances. Thank you for prayers and checking in. Means a lot.

Keep Climbing

AO: juco
Q: Butterknife
PAX: Butterknife, Windex, Ghost Flag (F3Knoxville), Po-Boy (Travis Dupre), Glamper, Incoming (Rodney Pointer), Booster (Les Fout), Dart Gun (Todd Mulder), Doubtfire (Nick Bond), Parkour, Fetch (Joel Moran), Brick
FNGs: None
COUNT: 12
WARMUP:
Side straddle hop in cadence 20
Cherry Pickers
5 Burpees on your own
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Motivators 8x

THE THANG:
Grab a CMU
Mosey to JUCOmanjaro
Partner up
Sprint to first stripe while partner farmer carries do 5 Burpees
Bear crawl next stripe while partner farmer carries do 10 Burpees
Sprint to Next stripe while partner farmer carries do 15 Burpees
Repeat with Squats, Derkins

MARY:
ANNOUNCEMENTS:
COT:
“You are the sum of the 5 people you spend time with.

Show me your circle and I’ll show you your ceiling.

And if you’re the smartest and most successful person in the room….

It’s time to find a new room.

What an absolute honor to be in this room!!!

I’m a 🧽 “

Three things will last forever—Faith, hope, and love—the greatest of these is love.
‭‭1 Corinthians‬ ‭13:13‬ ‭NLT‬‬

Ghost Remnant

AO: juco
Q: Guardrail (Brandon Brown)
PAX: 5K (Derren Burrell), Fetch (Joel Moran), Tom Raef (HallPass), Data (Joey Tipton), Waffles (Pedro Da Silva), Dart Gun (Todd Mulder)
FNGs: None
COUNT: 7
WARMUP:Windmills, Chinook Squats, Ti Chi Warrior, Cherry Pickers. SSH, Grady Corns, Merkins
THE THANG: Fun Run (not so much fun for 5K who popped his shoulder out )Continue on to get coupons. 1 partner curl walls while the other runs around the building the long way.
When they meet the switch directions and role.
When they meet again, tricep walk & rifle carry air, switching when needed till both arrive at crosswalk.
With the same partner, Dora: Offset merkins (50), curls(100) Squats (150) heavy lunges (200)
While partner runs to the brick wall for 10 dips, next time 10 step ups
Some core and Up to pull ups
ANNOUNCEMENTS: F3 in the Nude tomorrow.
COT: Sing praises to the Lord, O you his saints, and give thanks to his holy name.
Psalm 30:4

This morning I was going to talk on listening – but as it turns out, I still need to work on that. I plan to use my family trip to MA to figure out how to listen. Please hold me to that.

Today, Make a Joyful noise!
There are over 50 commands in the bible telling us to Sing to the Lord.

So what’s your soundtrack? What are you listening to? Are you joining in? It’s an awesome way to follow God’s command.
I’m not a “only worship music” guy, but some of the music you listen to should bring you to a place of worship.
I’m a firm beliver that music is a gift from God.
It lowers your blood pressure, lessens anxitey, improves sleep
Music is also a gift FOR God. Used properly, it awakens a part of us designed to commune with God.
I’d love for all of you sharing what you are listening to that does that. I hope it’s not just contemporary christian music you may hear on the radio, but many genres and instrumentals and deep lyrics.
Jesus died for you. Sing about it!

Praise the Lord! For it is good to sing praises to our God; for it is pleasant, and a song of praise is fitting.
Psalm 147:1

Just Like the Prodigal Son, I’ve Returned

AO: juco
Q: Mermaid (Bradley Roberts)
PAX: 5K (Derren Burrell), Mailbox (Chip Keim), Erector (Jason Champion), elf, Waffles (Pedro Da Silva), (Tooth Fairy) Dana Rust, Full Tank, Butterknife, Booster (Les Fout), Data (Joey Tipton), Fetch (Joel Moran), Wanderer (Dave Staab), Base Salary, Cosmo, MessyHobbs, Windex, Guardrail (Brandon Brown), Mermaid (Bradley Roberts)
FNGs: None
COUNT: 18
WARMUP:
SSH – 15
Baby Arm circles forward & backward -10
Arm Stretching
Cherry Pickers -3 (long and slow)
THE THANG:
Two decks of cards. Find a battle buddy, draw a card and multiply the card value by 10, and split the exercises with you battle buddy, each doing half of the total. Once you complete the exercises, take a lap, draw a card and repeat.
The suit of the card determined the exercises.
Spades: Big Boys & Hello Dollies
Hearts: Merkins & Dips
Diamonds: Squats & Lunges
Clubs: Bench Press & Curls
Joker: 25 Thrusters each
MARY:
ab exercise followed by 10 merkins for the last 5 minutes, we went through about 4 or 5 rounds
ANNOUNCEMENTS:
F3 in the Nude on Saturday at the Cove at 0700, ask Mermaid if you have questions
COT:
This is my 4 year anniversary of joining F3. We talked about the importance of using a back blast. I was able to recall from my first post 4 years ago the attendees, the workout and the message. Now that we have a new and improved back blast system, I would encourage everyone to record this data because it is important.