F3 Knoxville

F3RoCo Starfish

AO: rampart
Q: Skeletor , Outnumbered, Feeny, Wingman, Lucille (Austin Williams), Piston
PAX: Wingman, Stetson (Cayden Emory), Steam, Spielberg, Sparkler, Porthole, Piston, Pele (Jon Lindberg), Outnumbered, OnStar, OBrother, Mo Rocka (Joshua Miller), McFly, Mathlete, Lucille (Austin Williams), Lilydipper, KickFlip, Icey Hot, GoDaddy (Zack Williamson), Ghost Flag (F3Knoxville), Feeny, CRISPR, Butterknife, BTU, Brick, Biohack, Airborne (Chase Perkins), (Binks) Caleb McDaniel
FNGs: None
COUNT: 39
WARMUP: covered by Feeny
THE THANG: 4 way split rainy day Q by outnumbered, Wingman, Lucille, and Piston
MARY: 10 Hindu Merkins
ANNOUNCEMENTS: F3RoCo is open for business
COT: Be present! Not only physically but mentally. This is something I struggle with. Follow through with your commitments to not only be physically present where you are, but be there mentally as well.

Ephesians 5:15-16
15 Look carefully then how you walk, not as unwise but as wise, 16 making the best use of the time, because the days are evil.

I consistently find myself in another world in my own head thinking about the things that need to be done. My wife and son deserve my mental presence. Consciously make an effort to be there with them, listening to what your loved ones have to say. Set aside the burdens of work, the task list for church and F3, to be present with them. Make the headspace to be the man you have been called to be. Be a HIM!

Gobbler challenge 2023

AO: rampart
Q: Skeletor
PAX: Lucille (Austin Williams), Ghost Flag (F3Knoxville), Piston, McFly, Wilbur, Feeny, Outnumbered, GoDaddy (Zack Williamson), Stetson (Cayden Emory), Micrometer, Hoover, TLC, Cacti
FNGs: 1 Cacti
COUNT: 14

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Pick and Run/ Legs Ouch

AO: rampart
Q: Feeny
PAX: Mo Rocka (Joshua Miller), Airborne (Chase Perkins), GoDaddy (Zack Williamson), Porthole, Feeny, Outnumbered, No Treble, Effron
FNGs: None
COUNT: 8

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Cold movement

AO: rampart
Q: Skeletor
PAX: Outnumbered, Lucille (Austin Williams), Porthole, Wingman, GoDaddy (Zack Williamson), Feeny
FNGs: None
COUNT: 7

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Hundreds and Thousands

AO: rampart
Q: Lucille (Austin Williams)
PAX: Mo Rocka, No Treble, Skeletor, Piston, GoDaddy (Zack Williamson), Lucille (Austin Williams), Feeny, Porthole, McFly, Stetson (Cayden Emory), Outnumbered, Sport Mode
FNGs: None
COUNT: 12
WARMUP: I have forgotten the warmup but I know we did a good shoulder burn and some Mekin/squat pauses.
THE THANG: Indian run to the stage. Every exercise is AMRAP in 2:30 minutes. Step ups, merkins, heels to heaven. Mosey to playground. Jump squats, inch worms, LBCs, pickle pointers. Mosey to gazebo. Incline merkins, lunges. Mosey to fountain for burpees.
MARY: no time.
ANNOUNCEMENTS: Corn maze at 3:00. Brolympics, Starfish soon.
COT:The power of God in an ordinary man.