F3 Knoxville

Tag: Guardrail

Wall day

AO: juco
Q: Mailbox
PAX: Love Shaq, Guardrail, Starlink, Wanderer, Lt. Dan, Mailbox, Windex, Archie, Aspen
FNGs: 1 Aspen
COUNT: 9
WARMUP: SSH, Moroccan Night Club, Windmills, Grady Corns, Tempo Squats

THE THANG:

Mosey to Haslam Center Wall
20 Jump Ups, 20 Derkins, 20 single leg squats each leg

Mosey around big lot rolling the dice at each light pole for the number of no cheat Merlin’s

Stopped at HV Road for some monkey humpers

Mosey to Tome Poke Wall where we did 20 squats, 20 lunges, 20 count wall hand stand and 20 count wall sit then ran the stairs and around. Rinse and repeat dropping off 2 counts til we got to 10.

Mosey back to flag with a few more stops of no cheat merkins

MARY:

ANNOUNCEMENTS:

COT:

Don’t be burdened by stuff and pursuit of stuff. Set sights on heavenly things –

Matthew 6:19-21

“Do not lay up for yourselves treasures on earth, where moth and rust destroy and where thieves break in and steal, but lay up for yourselves treasures in heaven, where neither moth nor rust destroys and where thieves do not break in and steal. For where your treasure is, there your heart will be also.”

A workout done at Fountainhead

AO: juco
Q: Ike
PAX: Butterknife, Ike, Love Shaq, Windex, Guardrail, Erector, Dartgun, Data, Lt. Dan, Starling
FNGs: 1 Starling
COUNT: Ten
WARMUP: Side straddle hop, Flutter kicks
Individual stretching

THE THANG:Do first set, then shuttle run with three lengths, then do first and second sets, shuttle run, and keep adding a set, with a shuttle run between each group.
10 Burpees
25 Merkins
50 Lunges
75 Flutter Kicks
100 Big Boy Sit-ups
150 Squats
Then moseyed back rotating among the group to lead an exercise of their choice

MARY:

ANNOUNCEMENTS: Escape from Haw Ridge 28 March

COT: Variation on The lonely ember sermon
storiesforpreaching.com.au/sermonillustrations/church/the-lonely-ember/
Pointed out that we have multiple fires (church, family,F3, etc) and in each case there are things we can do on our own and those that we need the fire to complete

JUCO Ultimate Beatdown

AO: juco
Q: Wanderer
PAX: Dart Gun, Pelican, Guardrail, Windex, Fetch, Data
FNGs: None
COUNT: 7
WARMUP:
– Tempo Merkins
– Tempo Squats
– SSH
– Cherry Pickers
– LBAC forward/backward
Mosey to field… :flying_disc:

THE THANG:
Ultimate Frisbee
Every turnover Q announced 10 of:
– Merkins
– Squats
– Plank Jacks
– BBS
Every score scoring team chose 20 of:
– Burpees
– Hand Release Merkins
– Jump Squats
– LBC
Half time plank ring of fire. Each PAX counted to 10.

MARY:
– Imperial walkers
– Hillbilly Walkers
– Freddie Mercuries
– Supermans to time

ANNOUNCEMENTS:
Pelican VQ Wednesday

COT:

Continuing my theme of treasure from last Q.
“Matt 6:20-21
20. But store up for yourselves treasures in heaven, where moths and vermin do not destroy, and where thieves do not break in and steal. “”21 “”For where your treasure is, there your heart will be also.”
These verse is one of several in this section about focus. What are you focused on? Where your treasure and focus are is where your heart is. This challenge is to make sure your focus is in the right place. Nothing wrong with things of this world but they can so easily become the center of your attention.

Hardin Valley Trashbiscuit

AO: juco
Q: Mailbox
PAX: Mailbox, Guardrail, Lt. Dan, Love Shaq, Windex
FNGs: None
COUNT: 5
WARMUP: SSH, Tie Fighters, Tempo Squats, Grady Corns, Cherry Pickers

THE THANG: Mosey up and down Hardin Valley road picking up trash. Each piece of trash you pick up do a burpee. Good work men!

MARY: Box cutters, Freddy Mercury, fast flutter, heels to heaven and LBC

ANNOUNCEMENTS: Q101 refresher by Butterknife on Friday

COT: LED by Trash Panda and JUCO-Rush – remember to rest and practice sabbath

Back In The Saddle

AO: juco
Q: Commission
PAX: Guardrail, Mailbox, Wanderer, Windex, Lt. Dan, Data
FNGs: None
COUNT: 7
WARMUP: Side straddle hop x 25 (4 count)
Cherry pickers x 5 (4 count)
Tempo merkins x 10 (4 count)
Tempo squats x 10 (4 count)
Mountain Climbers x 10 (4 count)

THE THANG:Mosie to the parking lot

Alternate running to the 1st light post and back while your partner does
100 hand release merkins
Alternate running to the 2nd light post and back while your partner does
200 squats
Alternate running to the 3rd light post and back while your partner does
300 Imperial Walkers (4 count)
Run to the far side while your partner does burpees. Once you make it, start doing burpees until your partner arrives. Get to 50 burpees combined.

Mosie to the CMU pile

13’s with CMU
Skull crushers and bench press

Mosie back to the flag
Stop at the wall for
30 sec wall squats
30 sec Al Gore

Mosie back to the flag

ANNOUNCEMENTS: Escape from Haw Ridge 28 Mar

COT:
Being true may cost you a lot, but yielding will cost you everything.
Dan 3:16 Shadrach, Meshach, and Abed-nego replied to the king, “Nebuchadnezzar, we are not in need of an answer to give you concerning this matter. 17 If it be so, our God whom we serve is able to rescue us from the furnace of blazing fire; [https://www.biblegateway.com/passage/?search=daniel%203&version=NASB#fen-NASB-21825n]and He will rescue us from your hand, O king. 18 But even if He does not, let it be known to you, O king, that we are not going to serve your gods nor worship the golden statue that you have set up.”
Daniel’s Friends Protected
19 Then Nebuchadnezzar was filled with wrath, and his facial expression was changed toward Shadrach, Meshach, and Abed-nego. He answered [https://www.biblegateway.com/passage/?search=daniel%203&version=NASB#fen-NASB-21827o]by giving orders to heat the furnace seven times more than it was usually heated. 20 And he ordered certain valiant warriors who were in his army to tie up Shadrach, Meshach, and Abed-nego in order to throw them into the furnace of blazing fire. 21 Then these men were tied up in their trousers, their [https://www.biblegateway.com/passage/?search=daniel%203&version=NASB#fen-NASB-21829p]coats, their caps, and their other clothes, and were thrown into the middle of the furnace of blazing fire. 22 For this reason, because the king’s [https://www.biblegateway.com/passage/?search=daniel%203&version=NASB#fen-NASB-21830q]command was harsh and the furnace had been made extremely hot, the flame of the fire killed those men who took up Shadrach, Meshach, and Abed-nego. 23 But these three men, Shadrach, Meshach, and Abed-nego, fell into the middle of the furnace of blazing fire still tied up.
24 Then Nebuchadnezzar the king was astounded and stood up quickly; he said to his counselors, “Was it not three men that we threw bound into the middle of the fire?” They replied to the king, “Absolutely, O king.” 25 He responded, “Look! I see four men untied and walking about in the middle of the fire [https://www.biblegateway.com/passage/?search=daniel%203&version=NASB#fen-NASB-21833r]unharmed, and the appearance of the fourth is like a son of the gods!” 26 Then Nebuchadnezzar came near to the door of the furnace of blazing fire; he said, “Shadrach, Meshach, and Abed-nego, come out, you servants of the Most High God, and come here!” Then Shadrach, Meshach, and Abed-nego came out of the middle of the fire. 27 The satraps, the prefects, the governors, and the king’s counselors gathered together and saw that the fire had no [https://www.biblegateway.com/passage/?search=daniel%203&version=NASB#fen-NASB-21835s]effect on [https://www.biblegateway.com/passage/?search=daniel%203&version=NASB#fen-NASB-21835t]the bodies of these men, nor was the hair of their heads singed, nor were their [https://www.biblegateway.com/passage/?search=daniel%203&version=NASB#fen-NASB-21835u]trousers [https://www.biblegateway.com/passage/?search=daniel%203&version=NASB#fen-NASB-21835v]damaged, nor had even the smell of fire touched them.
28 Nebuchadnezzar responded and said, “Blessed be the God of Shadrach, Meshach, and Abed-nego, who has sent His angel and rescued His servants who put their trust in Him, [https://www.biblegateway.com/passage/?search=daniel%203&version=NASB#fen-NASB-21836w]violating the king’s command, and surrendered their bodies rather than serve or worship any god except their own God. 29 Therefore I make a decree that any people, nation, or population of any language that speaks anything offensive against the God of Shadrach, Meshach, and Abed-nego shall be torn limb from limb and their houses made a rubbish heap, because there is no other god who is able to save in this way.”