F3 Knoxville

Tag: Guardrail

CMU and a hill

AO: juco
Q: Mailbox
PAX: Guardrail, Starlink, Fetch, Mailbox, Love Shaq, Shrubbery, Windex, Booster
FNGs: None
COUNT: 8
WARMUP: SSH, windmills, moroccan night club, over head clap, cherry pickers

THE THANG: mosey to CMU pile, stopping occasionally for 15 perfect form merkins so we weren’t confused with Rush. Gathered CMU and did a little wall sit transfer exercise as we passed CMUs down the line. Rifle carry CMU to Freshman Hill. Did 10 overhead press the CMU bear crawl for 10 paces then Bernie up the hill for 10 Big Boys up top. Mosey back down and rinse and repeat until CMU made it to top of the hill. Carried CMU back to pull up bars for some ab work, heavy flutter, chest press, heavy Freddy, chest press, overweight dolly, chest press. Carries CMU back down stairs and stopped for a few curls along the way. Put CMUs back up and mosey to brick wall. Did 20 jump ups, 20 lunges, 10 jump ups, 10 lunges and then 10 split legs squats. Mosey back to flag with a few more perfect form merkins at the stop signs. Made it back for Mary and then extra credit ring of fire while waited for Rush to return.

MARY:

ANNOUNCEMENTS: Escape from Haw Ridge and get the Q Calendar filled

COT: F3 JUCO

Want to take a minute a brag on a HIM of all HIMs and someone we all can look up. On Monday I shared a prayer request about my mom. Guardrail could tell just by tone that things weren’t good. This is what friendship is about. He followed that up by checking on me and offering prayer. He answered my 2am call and joined me for a run yesterday to allow me to process verbally the challenges I am facing without judgement and asked good questions to help me process my thoughts.

“True friendships between men are built on a foundation of trust, respect, and humility.

Humility allows us to set aside ego and pride, recognizing that no one has to have all the answers or always be right. It’s about listening without judgment, being vulnerable enough to admit mistakes, and valuing the perspectives of others. That is what F3 is about and this opportunity is a chance to be vulnerable and show one another that we all don’t have this crazy thing called life figured out. But together we are always better then we are as individuals going at it alone.

I am grateful for the support of our brothers who step up without hesitation and celebrate others successes without envy.

By embracing humility, we create space for honesty, growth, and deeper connections—reminding us that friendship isn’t about competition, but about lifting each other up and walking side by side through life’s challenges.

Let’s lead with humility and make room for the kind of friendship that lasts a lifetime.

Great to have Cheap Ride and Shrubbery back in the gloom!

Thor’s Mighty Hammer

AO: juco
Q: Butterknife
PAX: Aspen, Starlink, Windex, Guardrail, Archie, Wanderer, Butterknife, Pelican
FNGs: None
COUNT: 8
WARMUP:
SSH x20
Windmills x6
Bear crawl in for high fives Crawl bear out for a burpee x 3
Tempo Squats x 10
Cherry :cherries: Pickers

THE THANG:
Mosey to Tomo
One person doing 10 sledgehammer swings the entire workout

Exercises at the bottom and top of the stairs

At the bottom:
Merkins x10
Iron Mikes x10
Burpees x10
Squats x10
Mountain Climbers x10 4 ct
Monkey Humpers x10

Run stairs do the core exercise

At the top:
Flutter kicks x20
Scissor Kicks x20
American hammers x20
Heels to heaven x20
Dead bug x20
Crunchy frogs 🐸 x20

Run around the parking lot to the bottom and advance to the next exercise.

Mosey back to the flag.

MARY:
High knees, butt kickers, karaoke x2

ANNOUNCEMENTS:
Haw Ridge 3/28

COT:
Helpful tool or distraction. How do you use your phone?

“This is my command—be strong and courageous! Do not be afraid or discouraged. For the Lord your God is with you wherever you go.””
‭‭Joshua‬ ‭1‬:‭9‬ ‭NLT‬‬

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.