F3 Knoxville

Tag: Fetch

[juco-rush] Ladder

AO: juco-rush
Q: Cheap Ride
PAX: Trash Panda (JUCO), Wanderer, Erector, Fetch, Wagon Wheel
FNGs: None
COUNT: 6
WARMUP: 1.5 mi to track

THE THANG: 100, 200, 400, 800, 1 mi, 800, 400, 200, 100
200 recovery btw each

MARY: 1.5 mi from track

ANNOUNCEMENTS: Thanks for handling the audible, adding the mile in between the 800s. Impressively done!

COT: See JUCO

[juco-rush] Berrywood Parfait

AO: juco-rush
Q: Trash Panda (JUCO)
PAX: Erector, Butterknife, Fetch, Wagon Wheel (John-Mark Chesney), Trash Panda (JUCO)
FNGs: None
COUNT: 5
WARMUP: small loop on campus to Berrywood Rd

THE THANG: run up hill, 5 sprints in cul de sac, run to back of neighborhood and 5 more sprints on longer cul de sac, mosey to campus

MARY:

ANNOUNCEMENTS: juco

COT: juco

Don’t Be A Fool

AO: juco
Q: Commission
PAX: Butterknife, Guardrail, Fetch, Lt. Dan, Love Shaq, Wanderer, MessyHobbs, Ghost Flag (F3Knoxville)
FNGs: None
COUNT: 8
WARMUP:
Side straddle hop x 25 (4 count)
Cherry pickers x 5 (4 count)
Tempo merkins x 10 (4 count)
Tempo squats x 10 (4 count)
Mountain Climbers x 10 (4 count)

THE THANG:
Mosey to Big Parking Lot

Suicides:
10 Merkins, 10 squat, 5 burpees down and back x 10 parking stalls

Mosey to the Haslam Building
11s – Dips and step ups/box jumps

Mosey to the Flag
1 stop – 20 Flutterkicks (4 Count)

MARY:
5 minutes of Little Baby Arm circles, Big Baby Arm circle forward, Little Baby Arm circle backward, Big Baby Arm circle backward, wax on/wax off, wax on/wax off overhead, gorillas, little bird/big bird arm flaps, Grady Corn

COT:
Evaluate where you spend your time, money and thought. What are you building and what are you building upon?

Matt 7:24 “Therefore everyone who hears these words of Mine and [https://www.biblegateway.com/passage/?search=Matthew%207&version=NASB1995#fen-NASB1995-23341o]acts on them, [https://www.biblegateway.com/passage/?search=Matthew%207&version=NASB1995#fen-NASB1995-23341p]may be compared to a wise man who built his house on the rock. 25 And the rain fell, and the [https://www.biblegateway.com/passage/?search=Matthew%207&version=NASB1995#fen-NASB1995-23342q]floods came, and the winds blew and slammed against that house; and yet it did not fall, for it had been founded on the rock. 26 Everyone who hears these words of Mine and does not [https://www.biblegateway.com/passage/?search=Matthew%207&version=NASB1995#fen-NASB1995-23343r]act on them, will be like a foolish man who built his house on the sand. 27 The rain fell, and the [https://www.biblegateway.com/passage/?search=Matthew%207&version=NASB1995#fen-NASB1995-23344s]floods came, and the winds blew and slammed against that house; and it fell—and great was its fall.”

The Gospel is consequential…if that tomb was empty, stop over investing in this world at the expense of the next.

1 Cor 15: 16 For if the dead are not raised, not even Christ has been raised; 17 and if Christ has not been raised, your faith is worthless; you are still in your sins. 18 Then those also who have fallen asleep in Christ have perished. 19 If we have hoped in Christ in this life only, we are of all men most to be pitied.

Radical Forgiveness = Unlimited Love ❤️

AO: juco
Q: Butterknife
PAX: Love Shaq, Wanderer, Guardrail, Parkour, Data, Windex, Trash Panda (JUCO), Booster, Dart Gun, Fetch, Erector, Lt. Dan, Mailbox, Butterknife
FNGs: None
COUNT: 14
WARMUP: ssh, windmills, arm circles both ways, navy seal burpees, cherry pickers

THE THANG:
Mosey to JUCOmanjaro
– This was originally done on a football field we improvised using cones and parking spaces.
EXERCISES AT FIRST LINE AND EVERY HASHMARK. ONCE YOU COMPLETE THE 1ST EXERCISE RUN DOWN BACK TO STARTING LINE, REPEAT THE FIRST EXERCISE MOVE UP NEXT HASHMARK AND DO THE NEXT EXERCISE, RUN DOWN BACK TO STARTING LINE REPEAT THE 1ST 2 AND MOVE TO THE 3RD.  AND SO ON.
1 MOVEMENT EVERY HASHMARK, STARTING AT THE STARTING LINE. 1 GET UP.  5 NAVY SEALS , 10 V-UPS, 15 IRON MIKES, 20 MERKINS, 25 BIG BOY SIT UPS, 30 MT. CLIMBERS, 35 AMERICAN HAMMERS, 40 SIDE STRADDLE HOPS, BEAR CRAWL 10 YARDS, 50 SQUATS
– Called an audible around the mountain climbers to regroup and climb the hill together.
– Mosey back to the flag stopping for dips and curls.

MARY:

ANNOUNCEMENTS:

COT:
”Get rid of all bitterness, rage, anger, harsh words, and slander, as well as all types of evil behavior. Instead, be kind to each other, tenderhearted, forgiving one another, just as God through Christ has forgiven you.“
‭‭Ephesians‬ ‭4‬:‭31‬-‭32‬ ‭NLT‬‬

Unforgiveness is a tomb that we bury ourselves in.

If you harbor unforgiveness in your heart, you have limited love.

Oh yeah, have you forgiven yourself? Regret is an anchor ⚓️ you can let go of.

Radical forgiveness gives you resurrection power! What did Jesus say from the cross, “Father forgive them…”

Surround yourself with men that will call you forward. Men that will hold you accountable.

Thank you :pray:

3X3’s at JUCO

AO: juco
Q: Wanderer
PAX: Lt. Dan, Mailbox, Stye (Hal Phillips), Commission, Butterknife, Data, Guardrail, Fetch, Windex, Booster
FNGs: None
COUNT: 11
WARMUP:

Side Straddle Hop
Thai Fighters (left/right)
Reach for the skies/let it hang
cherry pickers

Mosey to the coupon pile…

THE THANG:

3×3 – Complete a circuit and run a lap. Repeat each circuit 3 times.
3 Circuits 3 Times = 3×3

Circuit 1
– CMU Curls x 15
– Diamond Merkins x 10
– Mountain Climbers x 30 (2 ct)
– Heavy Hammers x 20

Circuit 2
– Merkins x 10
– Skull Crushers x 15
– V-ups x 10
– Burpees x 10

Circuit 3
– Thrusters x 10
– Werkins x 10
– Rainbow Drops x 15
– High Knees x 30

MARY:
none!

ANNOUNCEMENTS:

COT:

> Romans 8:1 There is therefore now no condemnation for those who are in Christ Jesus.

A simple reminder of our standing with God if we have accepted Jesus. Something unshakable we can rely on in uncertain times.