F3 Knoxville

Tag: Guardrail

Show Up! You vs You aka The Murph

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AO: juco
Q: Butterknife
PAX: Ike, Mailbox, Fetch, Love Shaq, Guardrail, Windex, Starlink, Lt. Dan, Erector, Data, Butterknife
FNGs: None
COUNT: 11
WARMUP:
High kicks and high heels. Mosey to the starting line.

THE THANG: The Murph Challenge
Run 1 mile
100 pull ups
200 merkins
300 squats
Run 1 mile

MARY:

ANNOUNCEMENTS:
Hardship Hill tomorrow. You can participate, come out and cheer others on, or donate to the Wounded Warriors Campaign.

COT:
You know there have been a lot of times when I have not enjoyed what we were doing out here. Sometimes it’s due to injury, sometimes it’s due to lack of sleep, sometimes it’s due to poor decisions the night before, sometimes it’s due to illness, and sometimes it’s just hard!
Sometimes it’s a combination of all these things. But I’ve never regretted it afterwards!
And I feel like I always leave better. Thank you guys for pushing me and allowing me to push you. Just show up! Mentally, physically, spiritually, for your family, your jobs, your church, show up! Whether you feel like it or not, it will become a habit and we need men like you!

Southwest Flavor

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AO: juco
Q: Mailbox
PAX: Pelican, Windex, Starlink, Median, Guardrail, Mailbox, Lt. Dan, Fetch
FNGs: None
COUNT: 8
WARMUP: Standard

THE THANG: Mosey to the coupons and then performed 50 reps of the following:

Mike Tyson Merkins
Mountain Climbers
Squats
Lunges
Rows
Jump Ropes

Mosey around to Freshman hill and Bernie up to pull up bars for 5 reps and then back down stairs. Block movements of choice until 6 is up. Drop 10 reps and rinse and repeat.

MARY: Hip work – side lunges, tappy taps, Susan summers and little baby leg circles.

ANNOUNCEMENTS:

COT: Humble pie…used circle to be vulnerable and hold myself accountable for falling short of my expectations on the work trip last week and let the worries of the week allow me to let guard down and consume too much alcohol. Thanks for being a safe circle and allowing us all to aspire to greater service.

“Do not be deceived: God cannot be mocked. A man reaps what he sows. Whoever sows to please their flesh, from the flesh will reap destruction; whoever sows to please the Spirit, from the Spirit will reap eternal life.”
‭‭Galatians‬ ‭6‬:‭7‬-‭8‬ ‭NIV‬‬

A Guest Q – Sort of

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AO: juco
Q: 5K , Sunrise (David Burrell)
PAX: Median, Butterknife, Dart Gun, Starlink, Lt. Dan, Windex, Guardrail, Mailbox, Data, Erector, Wanderer, Archie
FNGs: None
COUNT: 14
Warm-Up (IC)
SSH
Windmill
Harry Rockets
Tempo Squats

Tha Thing mosey to the pond
– Circuit Training at the Pond
— Station 1 = 50 Flutter Kicks
— Station 2 =10 Catalina Wine Mixer; then Lunges half way to next station
— Station 3 = 30 Squats
— Station 4 = 25 Merkins
2 laps

Mosey to the Coupon Pile

20 Big Boys
30 Freddy Mercuries
15 American Hammers
15 Curls

Mosey to the AO; various Mary (Imperial Walkers, Rowboat, Pickle Pounders, Superman, etc)

Count off / Name o Rama
Circle of Trust Heb 11:6
The Third F – vital part of F3, and not every AO gets this…but JUCO does, so keep Christ the center of the workout and you have no idea the impact that you’ll have on the community, the church, your family, and the Kingdom

Home Sweet Home

AO: juco
Q: Booster
PAX: Starlink, Mailbox, Love Shaq, Wanderer, Guardrail, Booster, Windex
FNGs: None
COUNT: 7
WARMUP:

• Walk & Warm Up
– Cherry Pickers (IC) 4 CT X 10
• Baby Arm Circles Forward X 10 (IC)
• Baby Arm Circles Backwards X 10 (IC)
• Overhead claps X 10 (IC)
• Tempo Squats X 10 (IC)
• Hand Release Merkins X 10 (OYO)
• 1 minute on your own

THE THANG:

• Station 1 – 15 Diamond Merkins, 20 Merkins, 20 Hello Dollies & Run to next location
• Station 2 – 20 Flutter Kicks, 20 Mountain Climbers & 40 Calf Raises & Run to next location
• Station 3 – 20 Overheard Press, 20 Bentover Rows, 20 Curls & Run to next location
• Station 4 – 30 Lunges (15 each leg), 20 Squats, 60 second Plank & Run to next location
• Rinse & Repeat

MARY: Part of Workout but we did Inperial Walkers waiting on Rush guys

ANNOUNCEMENTS:

COT:

I heard Pastor Dave Stone from Louisville preach last weekend. He was amazing as he mixed humor, scripture and story-telling to share his message. Pastor Stone retired at 58 from one of the largest churches in the country as he felt his church of 30,000 people needed new, younger leadership with fresh ideas; Dave is reinvigorated by speaking at conferences, missions like KARM, etc.

He strives to remember everyone’s name at the meeting. He’s unbelievable so I wanted to share a few things…

Home is where the heart is…we’re often so at peace when we’re at our home, our bed, etc. If we live with purpose and serve and worship God, we will be at our forever home, Heaven.

We need to live with a sense of urgency. Don’t let the good things on Earth crowd out the best thing which is Jesus. He missed the opportunity to have dinner with Gary Player because he didn’t pay attention to what time dinner started, took his time, got ice cream and missed an hour with his favorite golfer. He wasn’t comparing Player to God but said many of us focus on lots of things that take us away from our relationship with our savior.

“At birth, we look like our parents; at death, we look like our decisions.

Freeze Tag Or Something Like It…

AO: juco
Q: Windex
PAX: Starlink, Fetch, Guardrail, Lt. Dan, Mailbox, Wanderer, Windex, Love Shaq
FNGs: None
COUNT: 8
WARMUP:
SSH x 15
Tempo Squats x 10
Windmills x 10
Tennessee Rocking Chair x 10
Cherry Pickers x 5

THE THANG:
Mosey to the quad for a “freeze tag” circuit:

50 seconds on, 15 seconds rest

Round 1:
High Knees – Jump Squats – Toe Taps – Run In Place (slow to fast)
FREEZE – Deep Squat (1 minute)

Round 2:
Merkins – Reverse Lunges – Carolina Dry Docks – Pickle Pointers
FREEZE – Forearm Plank (1 minute)

Round 3:
Mtn Climbers – Russian Twists – Hello Dolly – Heels To Heaven
FREEZE – Side Plank (30s each side)

Round 4:
Burpees – Iron Mikes – Box Jumps – Ski Jumps
FREEZE – Superman (1 minute)

Round 5:
Bear Crawl – Crab Walk – Frog Jumps – Duck Walk
FREEZE – Banana (1 minute)

Move to the grass.

Round 6:
FREEZE TAG
2 Pax “it”
Once tagged, hold a move (Al Gore, Plank, Squat, etc) until unfrozen by teammate.
Rotate 2 pax being “it” until all had a turn.

Mosey back to the shovel flag to meet RUSH.

MARY:
I don’t think so.

ANNOUNCEMENTS:
Hardship Hill

COT:
How often do we think about eternal life?

Scripture: “And this is the testimony: God has given us eternal life, and this life is in his Son.” – 1 John 5:11 (NIV)

Eternal life isn’t just about living forever; it’s about who we live with and how we live now. The moment we put our faith in Jesus, eternal life begins—not just someday in heaven, but right now, in relationship with Him.

Our pastor at church this weekend said it this way – most people think that eternal life starts when we take our last breathe here on this earth, but eternal life begins with our first breathe on this earth…out entire life is a part of our eternal life.

This life in Christ brings peace, purpose, and hope. Even when the world around us shakes, we can stand firm, knowing our future is secure. The beauty of eternal life is that it’s not earned—it’s a gift, freely given by a loving God through His Son.

Let this truth ground you today: you are already living your forever story with Jesus.

Challenge: Think more about eternal life and let it impact how you live that life now.