F3 Knoxville

Tag: Guardrail

Circuit with toys

AO: juco
Q: Dart Gun
PAX: Wanderer, Butterknife, Starlink, Guardrail, Windex, Data, Love Shaq, Dart Gun, Mailbox, Erector, Fetch, Pelican, Ike
FNGs: None
COUNT: 13
WARMUP:

THE THANG:
Mosey to the CMU pile

Up top:
Weighted ball squat thrusters
Pull ups
15 lb plank twist
Steep Derkins
Dumbbell cleans 25/30
Rows
Wall crunches

Mosey up and downs stairs

Other half doing curls, OHP, plank moving the CMU, standing heavy hammers, rows
MARY:
No time
ANNOUNCEMENTS:

COT:
Doing a lot of traveling to visit my team at other sites, it validated to me that there is a lot more behind the scenes than our perceptions may have. We often jump to conclusions and need to remember to ask people questions and consider what you can do to help them. This plays out in our daily lives as we interact with coworkers, family, friends…but for me it’s my son. It’s hard not to judge the actions of a teenager but talking with him has brought out soo much that I would have improperly assumed otherwise. Be intentional to connect with people and not derive your own perception of other people actions and intentions.

“Each one must give as he has decided in his heart, not reluctantly or under compulsion, for God loves a cheerful giver.”
‭‭2 Corinthians‬ ‭9‬:‭7‬ ‭ESV‬‬

Short Circuit or Mario Kart Baby Park

AO: juco
Q: Starlink
PAX: Windex, Mailbox, Guardrail, Pelican, Love Shaq, Wanderer, Starlink
FNGs: None
COUNT: 11
WARMUP:
15 (4) count SSH, 15 (4) count hairy rockettes, 10 Tempo squats, and 5 cherry pickers

THE THANG:
Mosey behind the building
15 you pick Merkins
15 dips
20 LBCs
15 OHP with rocks
15 curls with rocks
Run a lap around building,

Rinse and repeat, each time adding a lap, for a total of 10 laps

Wall sits for a min
Hello Dollys 15 (4) count
Crap dips 10 (4) count
Freddy mercurys 15 (4) count
Heels to heaven 15 (4) count
Lunges till we done

MARY:
Imperial walkers 15 (4) count
Hillbilly walkers 15 (4) count
Ring of fire total of 4 merkins

ANNOUNCEMENTS:
F3 ONE KNOX game coming up
F3 camping trip coming up

COT:
Ecclesiastes 4:9, 10, and 11
Two are better than one, because they have a good return for their labor: if either of them falls down, one can help the other up. But pity anyone who falls and has no one to help them up. Though one may be overpowered, two can defend themselves. A cord of three strands is not quickly broken.

This is a wisdom from Solomon. We need each other and everything is better when we do it together.

Memorial Day – Burpees Are Free…

AO: juco
Q: Windex
PAX: Guardrail, Mailbox, Windex
FNGs: None
COUNT: 3
WARMUP:
1 Minute – Moment of Remembrance
1 Merkin, SSH, 1 Merkin, Tempo Squats, 1 Merkin, Tennessee Rocking Chair, 1 Merkin, Windmills, 1 Merkin, Cherry Pickers, 1 Merkin

THE THANG:
Grab the flag and mosey to the big lot: hit every light pole around perimeter, then move to interior poles. Grab the flag and move to back lot. Continue. Grab the flag and move to the other big lot.

1st Light Pole – 5 Merkins
2nd Light Pole – 5 Squats
3rd Light Pole – 5 Heels 2 Heaven
4th Light Pole – 5 Burpees
5th Light Pole – 5 LBC

Repeat, adding 5 each time after 5th pole.
2nd time through – 10 reps
3rd time through – 15 reps
4th time through – 20 reps
5th time through – 25 reps
At 25 we alternated burpees and LBC’s at the same pole. 5,5,5,5,5,5,10,10

Grab the flag and mosey back.

MARY:
Imperial Walkers, Hairy Rockette’s, Hillbilly Walkers

ANNOUNCEMENTS:
Grab a Q…or :v:

COT:
Reflecting on Sacrifice:
Jesus taught, “Greater love has no one than this: to lay down one’s life for one’s friends..” John 15:13 This verse echoes the selflessness of those who have served and reminds us of Christ’s ultimate sacrifice.

Comfort in Grief:
For those mourning the loss of loved ones, Psalm 34:18 offers solace: “The Lord is close to the brokenhearted and saves those who are crushed in spirit.” In our sorrow, God draws near, providing comfort and peace.

Hope in Eternity:
As we remember the fallen, we find hope in the promise of eternal life. 1 Thessalonians 4:14 assures us: “For we believe that Jesus died and rose again, and so we believe that God will bring with Jesus those who have fallen asleep in him.”

Poker with the Boys ♠️♥️♣️♦️

AO: juco
Q: Windex
PAX: Starlink, Butterknife, Fetch, Guardrail, Lt. Dan, Mailbox, Median, Wanderer, Windex, Switchgrass (Stacy Clark)
FNGs: None
COUNT: 10
WARMUP:
LBAC – F/B, Tennessee Rocking Chair, Tempo Squats, Cherry Pickers

THE THANG:
Mosey to the poker table (quad).
5 Card Stud Rules:
:hearts: – Merkins
:diamonds:- Squats
:clubs: – Iron Mike’s
:spades: – Heels :v:Heaven
Cards 2 – 10 – Reps equal card value
J, Q, K – Reps are 10
Ace – Reps are 11
Joker’s are wild – 10 Burpees

Playing:
Ante up – 42 SSH (kind of :rolling_on_the_floor_laughing:)
Deal one card to each player. Complete each players card’s value (exercise and reps). Take a lap around the quad. Repeat until everyone has 5 cards. Best hand is saved for later.

Mosey to the CMU pile. 21 curls – run up the stairs and touch the building. Run back and repay 1x for a total of 42 curls.

Mosey back to the shovel flag. Complete the winning hand (all 5 cards), which was two pair, 3’s and 9’s.
3 of :spades:, 3 of :clubs:, 9 of :spades:, 9 of :clubs:, Q of :diamonds:

MARY:
42 single count SSH

ANNOUNCEMENTS:
Grab a Q or two

COT:
“Therefore, I urge you, brothers and sisters, in view of God’s mercy, to offer your bodies as a living sacrifice, holy and pleasing to God—this is your true and proper worship.”
— Romans 12:1 (NIV)

ALL IN:
In the game of poker, going “all in” is a bold move—a decision to risk everything on a single hand. It’s a moment of full commitment, where the player places all their chips into the pot, trusting in the strength of their cards. This concept can serve as a powerful metaphor for our faith journey.

As Christians, we’ve been dealt a “royal flush” through the grace and sacrifice of Jesus Christ.

Yet, many of us hesitate to go “all in” with our faith. We might hold back, offering only a portion of ourselves to God, rather than surrendering fully to His will. This partial commitment can limit our spiritual growth and the impact we have in the world.

Romans 12:1 calls us to present our bodies as living sacrifices—holy and pleasing to God. This means dedicating every aspect of our lives—our time, talents, resources, and relationships—to His service. It’s about living with intentionality, aligning our actions with our faith, and trusting that God will use our full commitment for His glory.

Challenge:
Consider areas in your life where you may be holding back from fully committing to God. Are there dreams, relationships, habits or hobbies that you haven’t surrendered to Him? Reflect on the assurance that, unlike a poker game, when we go “all in” with God, we can’t lose—because He is in control and His plans for us are good.

Show Up! You vs You aka The Murph

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!