F3 Knoxville

Tag: Fetch

Merkins & Run

AO: juco
Q: Noodles
PAX: Love Shaq, Fetch, Lil’ Spice, Butterknife, Guardrail, Mailbox, Windex, Booster, Lieutenant Dan, Simba, +1 More
FNGs: 3 Lieutenant Dan, Simba, +1 More
COUNT: 12
WARMUP: SSH, Hairy Rockette, Windmills, 8 Count Merkins, Baby Circles
THE THANG: Teams of 2:
– 200x Merkins as a team
– Run .45 Mile
– 150 Merkins
– Run .90 Miles
– 100 Merkins
– Run 1.35 Miles (DNF)
MARY: Flutter Kicks, Planks
ANNOUNCEMENTS:
COT:

Mark 1:35
– On the heels of beginning His ministry (healing many the night before), Jesus got up before the day began, went to a desolate place, and prayed.
– With his ministry starting, excitement, much productivity to be had, he left to spend time with His Father. His most productive time.
– When is the last time we’ve went away to be alone with Jesus? Do we have regular times we schedule to pursue the Lord in this way?

Be a light

AO: juco
Q: Trash Panda (JUCO)
PAX: Guardrail, Love Shaq, Commission, Waffles, Fetch, Wanderer, Dart Gun, Trash Panda (JUCO), Butterknife
FNGs: None
COUNT: 9

WARMUP:
– SSH x 20
– Windmill x 10
– TN rocking horse x 10
– Cherry pickers x 6
– 30 sec on own
THE THANG:
Mosey to open square with short wall, do rep and then run lap
– step ups x 16
– dips x 15
– Heels to heaven x 15

Mosey to coupon pile and partner up

Below x 46 with partner, one goes up steps and 4 pull-ups or 6 push ups
CMU OHP
CMU Squats
CMU Rows
BBS
CMU curls
Lunges
Derkins
LBCs
CMU Triceps
CMU Thrusters
Blockees

Mosey to flag

MARY:
Dealer choice around circle
ANNOUNCEMENTS:
COT:
Dwight Eisenhower-34th president from 1953-1961. The article I read talked about how the 1950s were a time of extraordinary religious revival: Church membership rose from 49 percent of Americans in 1940 to 69 percent in 1960. As a reference that number has dropped to 46% in 2022. And President Dwight D. Eisenhower—along with Billy Graham—played an important part in encouraging this spiritual devotion. In fact, Eisenhower played a very personal role in popularizing religious faith in America.
 
On February 1, 1953, just 10 days after his inauguration, Eisenhower was baptized and remains the only president ever to have been baptized while in office, and his work to link faith and American identity has influenced political debate in the country for half a century since.
 
Though the baptism ceremony itself was private, Eisenhower made every effort to place faith at the center of national life during his years in office. He began his inaugural address with a short prayer that he had written himself. His Cabinet meetings began with a moment of silent prayer. He initiated the National Prayer Breakfast, and welcomed Rev. Billy Graham into the White House as a spiritual adviser. He heartily approved when, in 1954, Congress inserted “under God” into the Pledge of Allegiance and later made “In God We Trust” the official motto of the United States, even placing these words on the paper currency. He also introduced the Nation’s first regular stamp bearing a religious significance with the inscription “In God We Trust”.
 
Why so much religiosity? Eisenhower believed religious faith was the single most important distinction between American freedom and Communist oppression.
 
One quote of his from the article was “America’s problems might be easier to solve, if every American would dwell more upon the simple virtues: integrity, courage, self-confidence, and an unshakeable belief in his Bible.” 
 
While we don’t have the nationwide influence of Eisenhower, we can and should have those same virtues and influence those around us. I felt Matthew 5: 14-16 are applicable verses. “You are the light of the world. A city situated on a hill cannot be hidden. No one lights a lamp and puts it under a basket, but rather on a lampstand, and it gives light for all who are in the house. In the same way, let your light shine before others, so that they may see your good works and give glory to your Father in heaven.”

Lucky 🍀 7’s

AO: juco
Q: Butterknife
PAX: Guardrail, Dart Gun, Wanderer, Love Shaq, Butterknife, Windex, Fetch
FNGs: None
COUNT: 7
WARMUP:
Side straddle hop in cadence 20
Cherry Pickers
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence & the below Lucky 7

THE THANG:
Mosey to the big lot

Drills:
High Knees
High heels
Karaoke
Side to side skip
Sprints
Low shuffle
Skip
Walking lunges

Mosey to the Lucky 🍀 7’s around campus
-Crab stance opposite arm reaches for opposite foot
-Side plank to Merkin to opposite side plank
-Lay on your back shoulders raised raise opposite leg and arm to touch alternating sides
-Squat with side lunges to both sides
-Shoulder taps with a merkin
-step up with rotation
-Side plank on elbow take top elbow to top knee

Managed to sneak in 7 pull-ups

Then sprinkled in some core work as we did the drills above in reverse order.

Jail break to the flag.

MARY:
ANNOUNCEMENTS:
Convergence
EHR

COT:

”Therefore, since we are surrounded by such a huge crowd of witnesses to the life of faith, let us strip off every weight that slows us down, especially the sin that so easily trips us up. And let us run with endurance the race God has set before us.“
‭‭Hebrews‬ ‭12‬:‭1‬

We’re 7 years into this at JUCO and I’m so thankful. Me myself just a little 4. There are somedays when I feel like we’re falling off. Just because I remember how big the crowds were before the Shamrock ☘️ starfish with 20-30 guys out here. But that’s the mission to plant and grow. Shamrock is killing it and a lot of days we are too. The HV community is growing exponentially. That means there are several sad clowns 🤡 that need this. Please continue to invite your friends, coworkers, church members, neighbors, and family to join us. Thank you for stepping up and filling the calendar. You don’t understand what a blessing as the AOQ, this is. Thanks Mailbox 📪 for lining this up! Thank you Gentlemen for constantly pushing me to be the best man I can be.

Wet & Gloomy

AO: juco
Q: 5K
PAX: Guardrail, Wanderer, Fetch, Love Shaq
FNGs: None
COUNT: 5
WELCOME AND DISCLAIMER – given

WARM UP (IC)
SSH
Tempo Squats
TN Rocking Chair
Tie Fighter
Carolina Dry Docks
Tempo Merkins

THE THANG:
Mosey to the quad

DORA
– 100 Derkins
– 200 Squats
– 300 LBCs

Mosey to Sophomore Hill
IC 5 corners
– Hello Dolly
– Merkins
– Pullups
– American Hammers
– Flutter Kicks
Mosey back to Flag (doing 52 Freddy Mercuries along the way)

MARY
– Tempo Squats, Imperial Walkers, Big Boys

CIRCLE OF TRUST
While this may not be my last Q, I wanted to express to you my observations about JUCO.
“Romans 12:10 ESV
Love one another with brotherly affection. Outdo one another in showing honor.”
“1 Peter 2:17 ESV
Honor everyone. Love the brotherhood. Fear God. Honor the emperor.”
F3 is not about you. It’s not what you can get out of it. If a workout is the only reason you’re here then you are missing out on the best blessing you can get at 5:30AM. Workout is great, but it’s so much more than that…you guys mean so much to me. Accountability, friendship, loyalty. I encourage you to outdo one another in showing honor. I encourage you to love the brotherhood. Commit to the brotherhood, and grow the brotherhood.

The Zipper

AO: juco
Q: Erector
PAX: Love Shaq, Wanderer, Windex, Guardrail, Dart Gun, Mailbox, Waffles, Stye (Hal Phillips), Noodles, Booster, Wheelchair (Jonathan Perelman), Fetch, Erector
FNGs: None
COUNT: 13

WARMUP: 15 SSH, 15 Mountain climbers, 10 tempo merkins, 5 cherry pickers, 10 tempo squats, 15 imperial walkers
THE THANG: Mosey to JUCOmanjaro. At the first marker, begin the first exercise. Continue up the hill passing one marker and stopping at the next. Perform the second exercise and continue the pattern with the third. Repeat to the top.
-20 merkins, squats, 2-ct flutter kicks
Mosey back down and to the Maple Street parking lot. 4 corners: 10 burpees, run to the next corner, 20 Carolina Dry Docks, bear crawl to the next corner, 10 burpees, run to the last corner, and 20 derkins on the guardrail. Mosey to the corner of the Haslam center where the concrete benches are. Perform the following:
-10 split squats each side
-20 jump squats
-10 lunges each leg
-20 box jumps
Mosey back to the flag. Run to the first line, 5 burpees, back to start, run to the second line, and do 10 burpees, circle up.
MARY: PAX choice
ANNOUNCEMENTS: Big Ball convergence
COT: Have you ever heard of the “zipper merge”? This is where two lanes of traffic merge into one and cars take turns filing into one lane. This method requires both lanes to make space between themselves and the car in front of them to keep the merge going, allowing both lanes to smoothly move forward. Merging is usually accomplished in another way. Some cars will attempt to merge well before the merge point thinking they are being considerate. While other cars will “zoom” forward in the thinning lane that will end soon. At the same time, those merging early will be offended by those seemingly cutting line, though that may not be their intent. So, why the lesson on traffic merging? This is a practical example of how we might better treat our fellow mankind. It is not always easy to consider others when navigating our lives. Sometimes, we may judge others for not being considerate, or we may be offended when our offer of selflessness is taken advantage of. Sometimes, we may just be looking out for number one. I contend that if everyone considers others above themselves, we could more easily “merge” into the lanes of life. Someone’s gesture of kindness could be better recognized. Someone’s act of what appears to be selfishness may be given the benefit of the doubt. Both will help all move more smoothly through life.
‭‭Philippians‬ ‭2:3‭-‬8‬ ‭NASB1995‬‬
“[3] Do nothing from selfishness or empty conceit, but with humility of mind regard one another as more important than yourselves; [4] do not merely look out for your own personal interests, but also for the interests of others. [5] Have this attitude in yourselves which was also in Christ Jesus, [6] who, although He existed in the form of God, did not regard equality with God a thing to be grasped,[7] but emptied Himself, taking the form of a bond-servant, and being made in the likeness of men. [8] Being found in appearance as a man, He humbled Himself by becoming obedient to the point of death, even death on a cross.”