F3 Knoxville

Tag: Fetch

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″

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