F3 Knoxville

Tag: Gmail

[clinton-otb] Rucking Bootcamp

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AO: clinton-otb
Q: Bail Bonds
PAX: Gmail, Biohazard (Jay Shepherd), Mathlete, Colonel (Alex Wallace), flyball, Natty
FNGs: None
COUNT: 7
Wearing the ruck for everything.

WARMUP:
SSH
Tempo Squats
Calf Raises
Tempo Merkins

THE THANG:
Ruck to the end of the Greenway and back to the flag.
Apollo Onos

Ruck to the concrete stadium seats.
10 reps to 5:
Alternating Step-ups
Dips

Ruck around the park back to the stadium seats.
10 reps to 5:
Right leg Lateral Step-ups
Left leg Lateral Step-ups
Incline Merkins

Ruck back to flag.

MARY:
Imperial Squat Walkers
Plank Hold
Shoulder Taps
Lunges til time.

ANNOUNCEMENTS:
Forg3 coming up next week.
Escape Haw Ridge is coming up in March.

COT:
MLK: “Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.”
This is also a Biblical truth.

Matthew 5:14-16 NLT
[14] “You are the light of the world—like a city on a hilltop that cannot be hidden. [15] No one lights a lamp and then puts it under a basket. Instead, a lamp is placed on a stand, where it gives light to everyone in the house. [16] In the same way, let your good deeds shine out for all to see, so that everyone will praise your heavenly Father.

We need to be that light to those around us and shine where the darkness is. But remember that it’s all for the Glory of God!

The Grinder

AO: brickyard
Q: Colonel (Alex Wallace)
PAX: Biohazard (Jay Shepherd), DUCKHUNT2005, Herbie, Gmail, Simmons, Natty, Chit Chat
FNGs: None
COUNT: 8
WARMUP:
SSH, Motivator from 6, Tie Fighters, Cherry pickers, this and that, 5 burpees OYO

THE THANG:
Round 1:
Alternate Crab walk/ bear crawl to 10, 20, 30, 40, 50, 40, 30, 20, 10 yd lines and perform # of reps at said yard line.

Before you begin your reps at the yard line you must complete 5 burpees and then perform the exercise.
5 Burpees + 10 yd line exercise: Jump knee tucks
5 Burpees + 20 yd line exercise: Big Boy Sit-ups
30 yd line exercise: OH Claps
40 yd line exercise: Shoulder taps single count
50 yd line exercise: Merkins
40 yd line exercise: Shoulder taps single count
30 yd line exercise: OH Claps
20 yd line exercise: Big Boy Sit-ups
10 yd line exercise: Jump knee tucks

*Mosey back to starting end zone

Round 2:

Alternate Butt kicks / High Knees to 10, 20, 30, 40, 50, 40, 30, 20, 10 yd lines and perform # of reps at said yard line.

Before you begin your reps at the yard line you must complete 5 merkins and then perform the exercise.

10- Freddie Mercurys 2 count
20- Leg raises
30- LBCs
40- Hello Dollys
50- Flutter kicks single count
40- Hello Dollys
30- LBCs
20- Leg raises
10- Freddie Mercurys 2 count

Indian Run around the track- 400m

2- 50 yard sprints

MARY:

X-factors, Crunchy frogs, LBCs

ANNOUNCEMENTS:
Forge 1/24-1/26

COT:
Being with God vs Doing for God

Story of Mary and Martha Luke 10:38-42

– “While Marthas hospitality is to be commended, her being with Jesus is not sufficient to sustain her doing for Jesus. How are you balancing your being with God and Doing for God?
– “The active life in the world for God can only properly flow from a deep inner life with God.” When we integrate both being and doing it makes the spiritual life full and joyful.”

– As we draw near to God the more he will draw near to us. James 4:8
– “you make known to me the paths of righteousness and in your presence there is fullness of joy.” psalm 16:11
– “For we are his workmanship created in Christ Jesus for good works, which God prepared beforehand that we should walk in them.” Ephesians 2:10

Cardinal VQ

AO: brickyard
Q: Otis
PAX: Natty, Gmail, Spellcheck, Otis
FNGs: None
COUNT: 4
WARMUP:15 Side Straddle Hops
10 Tempo Merkins
10 Flutter Kicks Double Count
10 Little Baby Arm Circles Forward
10 Little Baby Arm Circles Backward
10 Hallelujahs
10 Knoxville Cherry Pickers
20 Sec. Samson Hold
PHELPS it out
10 Willie Mayes Hayes

THE THANG:Mosey to the football field
Round 1: 5 of everything
-Burpees followed by a moment of silence for Cardinal.
-Big Boys
-Heels to Heaven
-Run roughly 100 yards and repeat

Round 2: 10 of everything
-Burpees
-Little Baby Crunches
-Mt. Climbers Double Count
-Run 100 yards and repeat

Round 3: 15 of everything
-Burpees
-Air Squats
-Freddy Mercury’s
-Run 100 yards and repeat

Round 4:
-20 Burpees
-Run 100 yards and repeat

Repeat Round 3
Repeat Round 2
Repeat Round 1
Jog 1 lap then walk 1 lap
Mosey to under the bleachers
4 lengths: 5 burpees at each end, jog from end to end

MARY: Snowball fight on the football field :grinning:, mosey to AO

ANNOUNCEMENTS: January is Mentor month
Forge is coming up

COT: How do you view God? Father, Lord, Judge, Master?
Seeing God as Father:
Play, child of God, there is joy despite the circumstances because just like a child, the burden is the Father’s. Play, be joyful, embrace the adventure, go to your Father with the troubles of this world, He will lead you and guide you along the narrow path.

“At that time Jesus declared, “I thank you, Father, Lord of heaven and earth, that you have hidden these things from the wise and understanding and revealed them to little children; yes, Father, for such was your gracious will. All things have been handed over to me by my Father, and no one knows the Son except the Father, and no one knows the Father except the Son and anyone to whom the Son chooses to reveal him. Come to me, all who labor and are heavy laden, and I will give you rest. Take my yoke upon you, and learn from me, for I am gentle and lowly in heart, and you will find rest for your souls. For my yoke is easy, and my burden is light.””
‭‭Matthew‬ ‭11‬:‭25‬-‭30‬ ‭ESV‬‬

Also prodigal son

Stadium Ruck

AO: thequacken
Q: Z-Pack
PAX: Herbie, Natty, Otis, Gmail, FixerUpper, Z-Pack
FNGs: None
COUNT: 6
WARMUP:
Lap at park

THE THANG:
Rucked the CHS stadium steps with 50 merkins thrown in.

MARY:
Ruck pull throughs

ANNOUNCEMENTS:

COT:
F3 mission, Credo, and 5 core principles

Fitness – the benefits of resistance training.

EOY BOMBS

AO: brickyard
Q: Herbie
PAX: A-Rod (Nate Peterson), Simmons, Bail Bonds, Gmail, Switchgrass (Stacy Clark), DUCKHUNT2005, Jim Norris, Pana
FNGs: None
COUNT: 9
WARMUP:
– 20x SSH
– 12x Tie Fighters (forward and backward)
– Little of this/that
– 10x Tempo Squats

THE THANG:
– Mosey to the splashpad
– Partner up – P1 does the exercise, P2 runs the loop, flapjack
– BOMBS (combine partner reps to complete total rep count)
– 50x Burpees
– 100x Overhead claps (4 count)
– 150x Merkins
– 200x BBS
– 250x SSH (4 count)
– Mosey back to the flag

MARY:
– 15x Flutter Kicks
– 5x Captain Thor
– 20x Australian Snow Angel

ANNOUNCEMENTS:
– 1/1 Polar Plunge
– 1/4 Smokey’s Convergence

COT:
As we head into the new year, choose to do the hard. We do not have to wait until the new year to change our lives. Daily, choose to be the man your family, friends, church, community, and work need you to be.