F3 Knoxville

Tag: Guardrail

Freeze Tag Or Something Like It…

Leave a comment
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.

Parking Lot 21

AO: juco
Q: Windex
PAX: Starlink, Data, Guardrail, Mailbox, Wanderer, Windex
FNGs: None
COUNT: 6
WARMUP:
Big Arm Circles – F&B, Windmills, (Re)motivators, Tennessee Rocking Chair, 1 Cherry Pick

THE THANG:
Mosey to the big lot. Buy In for 5 Burpees, then 21’s with Freddy Mercury’s and Shoulder Taps.

Start at curb
1 (4 count) Freddy Mercury
Run to first line
20 Shoulder Taps
Run back to curb
2 (4 count) Freddy Mercury’s
Run to second line
19 Shoulder Taps

Repeat adding a line each time and losing a line each time after reaching the other side. Freddy’s always at the curb. Shoulder Taps at the lines. All the way across and back ends with 20 (4 count) Freddy Mercury’s and 1 final Shoulder Tap at the curb.

Mosey back to the flag. Cash Out with 5 burpees.

MARY:
Don’t know her…

ANNOUNCEMENTS:
Hardship Hill

COT:
Scripture: Isaiah 40:29 – “He gives strength to the weary and increases the power of the weak.”

In life, we often think of strength in terms of physical power or endurance. We train our bodies, push through challenges, and strive to be strong on our own. But true strength isn’t just about what we can do on our own—it’s about relying on God, who gives us the strength we need to overcome anything.
The prophet Isaiah reminds us that God is the source of our strength. When we are weary and feel like we have nothing left to give, God is there, providing the strength that goes beyond our own limitations. His power isn’t just for the strong; it’s for the weak, the tired, and the overwhelmed.
Today, if you’re feeling worn out or discouraged, remember that you don’t have to rely on your own strength. God is ready to renew your strength, lift you up, and empower you to face whatever comes your way.

Also consider this from our sermon at church this weekend.

Ask Jesus, “What do you want me to know about me?”

April You vs You

AO: juco
Q: Butterknife
PAX: Guardrail, Ike, Mailbox, Love Shaq, Fetch, Lt. Dan, Butterknife, Starlink, Wanderer, Windex, Booster
FNGs: None
COUNT: 11
WARMUP:
SSH
Windmills
Tempo Merkins & Squats
Bear :bear: Crawl
Cherry Pickers

THE THANG:
Scene:
4 evenly spaced cones or lines ~10 yards/30 feet apart

The Workout:
Part 1: RUN
10 minute timer
Start the timer, then…
Run from Line 1 to Line 2 (~10 yards) and back to Line 1
Run from Line 1 to Line 3 (~20 yards) and back to Line 1
Run from Line 1 to Line 4 (~30 yards) and back to Line 1
That is 1 rep
Rinse and repeat as many times as you can in the 10 minutes.
1 minute rest

Part 2: AMRAP
3×2 minutes timers
Count the total number of reps (cumulative, not individual)
Start the timer, then…
2 minutes AMRAP SSH
(no rest)
2 minutes AMRAP High Knees (count 1 leg)
(no rest)
2 minutes AMRAP mountain climbers (count 1 leg)
3 MINUTES REST AND RECORD 1st ROUND # OF REPS

Now…REPEAT the full routine – starting over with your rep count

Submit four scores: Round 1 run reps, Round 1 AMRAP reps, Round 2 run reps, and Round 2 AMRAP reps
MARY:

ANNOUNCEMENTS:

COT:
Jesus always puts people above religion. He doesn’t use shame—He offers healing. Sadly, not everyone does. Some people have encountered rules, judgment, or hypocrisy instead of God’s love. But Psalm 34:18 reminds us, “The Lord is close to the brokenhearted and saves those who are crushed in spirit.”

If someone in your life has been wounded by religion, you can help bring them back—not with arguments, but with love. Jesus didn’t reject the hurting, and neither should we. Be the reason they see Him differently.

“It’s not about your position at the table, but your posture at the table.” When you pull out the chair for someone, do it out of compassion, not comparison.

Easter is coming up and if you don’t have a church home, I’d like to invite you to my church Faith Promise.

Chest Burn & Core

AO: juco
Q: Lt. Dan
PAX: Mailbox, Butterknife, Starlink, Guardrail, Fetch, Archie
FNGs: None
COUNT: 7
1. WARM-UP (5 minutes)
All IC (In Cadence):
– Side-Straddle Hops – 25 IC
– Windmills – 15 IC
– Imperial Walkers – 20 IC
– Arm Circles (Forward & Backward) – 10 each
– Slow Merkins – 10 IC
– Jog a lap or 2 minutes of shuttle runs
2. MAIN WORKOUT (32 minutes)
Format: 4 rounds x 8 minutes
Each round includes strength, core, and running.
Rest/modify between rounds as needed.
Round 1 – Chest & Core Primer (Revised)
Merkins – 1 minute
LBCs – 1 minute
Merkins – 1 minute
LBCs – 1 minute
Run – 2 minutes (~400m or shuttles)
Active Recovery (High Knees in Place / Lunges) – 2 minutes
Round 2 – Wide & Flutter
Wide-Arm Merkins – 1 minute
Flutter Kicks (4-count) – 1 minute
Wide-Arm Merkins – 1 minute
Flutter Kicks – 1 minute
Run – 2 minutes
Active Recovery – 2 minutes
F3 Workout Q Sheet – Chest Burn & Core Blast
Round 3 – Diamonds & Big Boys
Diamond Merkins – 1 minute
Big Boy Sit-ups – 1 minute
Diamond Merkins – 1 minute
Big Boy Sit-ups – 1 minute
Run – 2 minutes
Active Recovery – 2 minutes
Round 4 – HR Merkins & Twists
Hand-Release Merkins – 1 minute
American Hammers (4-count) – 1 minute
Hand-Release Merkins – 1 minute
American Hammers – 1 minute
Run – 2 minutes (Try a backward run for intensity)
Active Recovery – 2 minutes
3. CORE FINISHER (5 minutes)
2 rounds (30 seconds each):
– Plank
– Left Side Plank
– Right Side Plank
– Boat Hold (V-sit)
– Low Flutter Kicks (20 count if 4-count IC)

MARY: Ring of fire Merkins, Flutter, Hobo thing, squat

ANNOUNCEMENTS: n/a

COT Word: “Accountable to the Standard”
Men, we live in a world that constantly pushes the idea of autonomy, of doing your own thing, of answering to no one. But in truth, we were never meant to walk alone. The Word of God is clear—real growth, real strength, and real transformation happens when we are accountable to something greater than ourselves, and when we are willing to let other men speak truth into our lives.
Key Point 1: Accountability is Biblical
We often associate accountability with weakness or being policed, but God designed it as a tool for strength and protection.

Proverbs 27:17 – “As iron sharpens iron, so one man sharpens another.”
You don’t sharpen iron by tapping it softly. It takes pressure. Friction. Heat. And so it is with brotherhood. We need brothers willing to call us up—not out—to the standard God has set for us.
Challenge to the PAX:
As we leave this circle today, ask yourself:
– Am I hiding anything in the dark that needs to be brought into the light?
– What am I doing to help sharpen the man to my left and right?
Don’t be a lone ranger. Accountability isn’t weakness—it’s wisdom.
Closing Prayer:
Lord, thank You for the men around us. Give us the courage to be honest, the humility to be corrected, and the strength to walk in integrity. Teach us to be accountable to You first, and then to one another as brothers. Sharpen us. Strengthen us. Use us. In Jesus’ name, Amen.

Have No Regrets

AO: juco
Q: Booster
PAX: Butterknife, Chuck Munsey, Mailbox, Booster, Dart Gun, Wanderer, Ike, Guardrail, Shrubbery, Love Shaq, Fetch, Windex, Starlink
FNGs: None
COUNT: 13
WARMUP:

• 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)
• Stretch on your own

THE THANG:

• Station 1 – 40 Calf Raises, 20 Merkins, & 20 Squats & Run to next location
• Station 2 – 10-20 Sandbag Cleans & Over-the-shoulder throws & 10-20 Bent Over Rows & Run to next location
• Station 3 – 20 Curls, 20 Overheard Press & Run to next location
• Station 4 – 20 Neutral Grip Rows & 20 Slam Balls then run to next location
• Station 5 – 20 Dips & 30 Lunges (15 each leg) & Run to next location
• Rinse & Repeat

MARY:

Heels to Heaven X 15
Hello Dollies x 15

COT:

I regret doing some things in my life but right now, I regret not doing some things as well. You know that I had a friend from church, Jeff, that died from cancer a few weeks ago. His funeral was Sunday. I regret not knowing him better. Sure, we talked on occasion and texted quite a bit at times but I kept saying we’ll get together when you get to feeling better. We had plans a couple of months ago but he was exhausted and slept through the time we were going to get together. He was sick, hurting and struggled with sleep so I told him he needed that sleep and to not be sorry about it and they we’d schedule another time to get together…but he got sicker and died.

Part of me thought he’d get better and we’d be going to baseball games together in the future. Part of me was scared because I didn’t know what to say to him when we talked. I was so pissed that his cancer kept coming back and he kept getting turned down for clinical trials. He was so positive and while he wanted to live, he was OK dying because he knew where he was going. He was strong and I regret not learning more from him when I could have.

Regret is sorrow or remorse over something that has happened or that we have done. Regret can also be a sense of disappointment over what has not happened, such as regretting wasted years. To be human is to have regrets because making mistakes is a universal experience.

I’m certain if I went around this circle that each of you could name at least one regret.

Here are some interesting quotes that I found…

“The biggest regret of your life won’t be what you did, it’ll be what you didn’t do.” – Lee Brice
“Never regret. If it’s good, it’s wonderful. If it’s bad, it’s experience.” – Victoria Holt
“Live life to the fullest.”
“Don’t be afraid to make mistakes.”

Peter is one biblical example of someone who deeply regretted a decision. Although Peter was committed to Jesus, his fear made him run away when the soldiers came to arrest Jesus, and he later denied his Lord. His actions did not come from a desire to sin, but from impulse, spiritual immaturity, and fear. He deeply regretted his actions and was forgiven.

I want to challenge you to not have regrets. If you need to make a call or ask forgiveness or change your ways or eat better or exercise more or read more scripture or pray more or stop stressing about everything, etc…do it today…or stop doing whatever it is today. We’ll never be perfect but we can all be the best version of ourselves so please push and encourage me and I’ll do the same to you.